FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.
14 PAX for one big circle and a few climbs.
Nice work men!
FNGs: None
Warm Up: Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile
The Workout: 30 exercises for 30 seconds each. Goal is to do reps until failure (can’t do any more) or for the full 30 seconds. Rest 20 seconds between each.
1 Merkins
2 Curls
3 Tricep Press
4 Shoulder press
5 Upright rows
6 Squats
7 LBC’s
8 Diamond Merkins
9 Shoulder Taps
10 Burpies
11 Ground Pounder
12 Lunges
13 Bus Driver
14 Mountain Climbers
15 Chest Press
16 Merkins
17 Curls
18 Tricep Press
19 Shoulder press
20 Upright rows
21 Squats
22 LBC’s
23 Diamond Merkins
24 Shoulder Taps
25 Burpies
26 Ground Pounder
27 Lunges
28 Bus Driver
29 Mountain Climbers
30 Chest Press
Mary: Various ab exercises
Announcements: None
Prayer: Safety and health
“How did these runs with 3-Alarm get started?” “What are 3-Alarm’ conditions?” “Why does it burn when I pee?” Here’s the answers to your burning questions.
First of all, shout out to everyone who posted in 2021!!! As you know, 3-Alarm wants to meet everyone in F3 SouthWake. Here’s our start: 16-Bit, Banana Seat, Bobby Bouche, Bobby Dall, Bondo, Cancun, Cash Roll, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Forceps, Full House, Gillette, Go-Gurt, Gump, Lipstick, Martini, Maybelline, Midget, Pikachu, Slide Rule, Snooze, Sprinkler, Swisher Suites, TomTom, U.T.I., Wild Turkey, Woody, Yogurt, Yoshi and 2.0s 3rd Down, 4th Down, Flower, Isabella, Slash, Sketch, Vader. That is an awesome start! Good times are in the attached photos. Who did I miss?
How did all this begin? My daughter (F3 Slow Pitch) and her boyfriend (F3 Go-Gurt) were friends with 3-Alarm from high school. One night in the fall of 2019, they were Facetiming with 3-Alarm and he got wind that I was in F3. I had never met 3-Alarm before. They handed me the phone, introduced me, and 3-Alarm immediately said his classic, “Heeeeeey!” and “Let’s go run!” That’s all it took.
Pure Joy – 2019 November 1st Run. I invited Pikachu and Go-Gurt on that first run. It was cold and dark and drizzly and I was definitely overdressed. See photo. I knew nothing about pushing a running chair and barely knew 3-Alarm. But I quickly learned, this kid is excited about running! He would yell out, “Weeeeeeeeee!” and “I’m happy!” What a blast! Pikachu remembers: “My just overwhelming memory from the first run, and really all the runs, is just pure joy. Every time I run with 3-Alarm it doesn’t matter what kind of day I’ve had or what mood I’m in – he has a contagious joy that has the ability to just completely turn my day around!” Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarm’ enthusiasm for life.
Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadn’t seen or heard from 3-Alarm in a looooong time. While dropping off my 2.0 Zumba at Holly Springs School of Dance (HSSOD), I pulled into a parking spot, looked to my left, and lo and behold, there’s 3-Alarm. “Davis!” I shouted. We were both glad to see each other. I asked Davis is he had been running lately. His joy quickly turned to dejection, as he answered NO. Sensing this urgent need, I said, “Let’s go run!” That’s all it took.
2021 Tuesday Runs – Pure Joy. Since early June 2021, F3 has been running with 3-Alarm every Tuesday. Why do we do this? Pure Joy! So much fun. I asked 3-Alarm what he likes most about our Tuesdays together. He says: F3 feels like family. Everyone welcomes me with open arms.
3-Alarm has impressed me in so many ways on these Tuesdays. He has an infectious enthusiasm that resonates with everyone. He literally has fans everywhere. During our runs, we’ve had fans stop their cars, shout out from their porches, stop us on their dog walks—just to say hello. In the summer, this happened over and over. What do you remember about your first meeting with 3-Alarm?
Tuesday Splashes. We were settling in on Tuesdays and more and more PAX kept trickling in. Early supporters included Bobby Bouche, Cancun, Dawgpound, Fanny Pack, Go-Gurt, Martini, Maybelline, Pikachu, Wild Turkey, and more. To sweeten the draw and to make things more fun for 3-Alarm, we added a splash down at the end of the run. By the time we reached August, we had a record turnout in the record heat. See photos.
FNGs. 3-Alarm has a keen ability to make friends and did his own recruiting for the Fun Run. While out walking with Mama Hope, one of his nurses, he met people and got busy. He texted me and was so excited to announce that he had an FNG coming. The following Tuesday, we dropped by Cole’s house. Cole wasn’t completely ready, but joined us for his first F3 workout. He was wearing very thick sweatpants in the August heat and I know he was roasting! We named him Snooze because he loves to chill and sleep. 3-Alarm also recruited Charlie, a 7th grader, who lives in Holly Glen and rides BMX and MTBs. We named him Cash Roll after a BMX trick created by BMX champion Daniel Dhers
911. Things were not always peachy on our runs. 3-Alarm has several conditions (Polymicrogyria, Dandy-Walker Syndrome, and seizures). In late September, the seizures were serious enough that Pikachu, Wild Turkey, and I followed our procedures for this situation. We timed the seizures and called Davis’s mom, then 911. Davis spent a few days in the hospital undergoing extensive diagnostic tests. For the next 3-4 weeks, we had second F instead of running. If we ever have to call 911 again, 3-Alarm wanted to request the specific medics who he had befriended on his ride to the hospital 😊.
“Out of the Goodness of His Heart?” In October, Bondo organized a special treat for 3-Alarm and all of us—A visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davis’ mom asked me this question during the October visit from Mr. and Ms.Wuf. The answer of course, was YES, Bondo did this out of the goodness of his heart. Certainly a highlight for 3-Alarm and all of us. Woody: Don’t take that picture without me!
“That’s a big cat” In October the Halloween lights and yard decorations were in full bloom. Wild Turkey did not wear his glasses on these runs or was hallucinating. A giant Rudolf looked like a cat 😊 This was followed by many Christmas light runs through Hilly Glen. Again, lots of fun, see photos. Wild Turkey says the neighborhood lights runs were among his favorites of the year. See my favorite in the BONUS FOOTAGE below. What your favorite 3-Alarm memory of 2021? Reply below.
Christmas Party 2021. Mr. Ambitious requested an F3 Christmas party at his house. I explained that it would be a little challenging to organize given the short notice, Covid surge, and busy schedules. But, all the F3 brothers came through. We had a party of at least a dozen PAX and 2.0s. Pikachu brought the magic hot cocoa maker and we showered 3-Alarm with some additional F3 swag and coffee gift cards (like he didn’t have enough!). See photos.
What’s next? 2022 brings another 52 opportunities to experience the Pure Joy for yourself. Are you ready?
BONUS FOOTAGE
2019 HS Half Midget, Pikachu, Snap. Midget lined up Pikachu and Snap to push 3-Alarm. Pikachu remembers: I remember hearing I was recruited with Snap and knew we were gonna have fun flying through the springs! The joy that Davis has on race day is on a whole other level. And at Holly Springs Half that day the grit that he showed was on a whole other level too – the bumpy course definitely didn’t do him any favors but he persevered and definitely gave me one of my best HS Half memories (and there are plenty of great ones over the years!). Note that Pikachu also ran 3-Alarm in The Quay, where many of you met 3-Alarm on his way to the finish line.
2021 HS Half Banana Seat, Wild Turkey, Yogurt, and 3-Alarm plus Midget, Matt, and Wolfie. 3-Alarm called out this event as one of favorites in 2021. Banana Seat helped Matt push Wolfie. Wild Turkey ran 9 miles EC. I was feeling good but did not push 3-Alarm until around mile 7 of the race, which was mile 16 for Wild Turkey! Forceps, Cancun, Wild Turkey, Mama Hope’s son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarm’s favorite coffee shop, Our Moments in Time.
“Erin, Erin, Erin!” A chance meeting at the FV Christmas parade. This is probably my favorite outing with Davis in 2021, maybe because it was completely unplanned and unexpected.
Davis’s sister and my 2.0 F3 Zumba were among the hundreds of dancers from the Holly Springs School of Dance performing in the parade. We had both dropped off our dancers early and by chance walked up the hill together to select a prime spot to watch. Davis’ dad (Dan), Davis, and I joined a woman who was sitting on one of the built-in benches in front of town hall, poised to see her kids and grandkids pass by in their 4-WD Jeeps and such. “Kathy” shared her bench with Dan and I while Davis positioned himself front and center on the curb to wait. I must admit, sitting on that bench had a real Forrest Gump feel to it. I had a blast just sitting there hanging with Dan, who I had only met once or twice. Kathy watched and listened to our interactions with Davis and was intrigued. By the time it was over, our new friend Kathy was a big fan.
Watching Davis interact with the parade was amazing. For once, I grabbed his phone and took photos from there. Everyone was friends with Davis.
“I’ll email you!” About halfway through the parade, a convertible rolls up among the elected officials waving to the crowd. Suddenly, 3-Alarm sounds the alarm. He starts bobbing up and down and yelling, “Erin, Erin, Erin!” over and over again. Dan and I looked at each other like, What? Davis kept yelling. Finally, the legislature representative Erin turned our way and saw Davis. She was so excited! Davis, how are you? Great to see you! And as she is rolling away, she’s pointing at Davis, twiddles her thumbs like she’s texting, and exclaims, “I’ll email you!” It was the craziest thing I had ever seen. Dan and I were flabbergasted. And I was so impressed. This just showed the range of Davis’ influence. All the way to the Legislature in downtown Raleigh!
EC: Pikachu, Skidmark, 187, Full House, Mc Nugget, UTI
FNGs: Not today.
Warm Up: It was cold. We discussed the route and headed out.
The Workout:
The AWESOME route (Skidmark pointed out looks like the Grinch)! If you were not there you TOTALLY missed out.
Mary: short on time.
Announcements: Panera is hiring. Q source meets every Wednesday at 0645. Check 3rd F channel for location.
T-Claps (Recognition): All PAX for choosing the DRP.
Prayer: ALL PAX to stay healthy and COVID free, unspoken.
YHC took us out. Always an honor to lead.
FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.
1ish mile run (figure 8)
Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.
Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.
At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.
One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year
FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.
6x hills & a different exercise at the top & bottom.
Shoulder burnout with rocks.
2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.
Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.
FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.
Site 1
Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1
Station 2
Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1
Station 3 –
3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras
Station 4
Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows
Station 5
Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift
Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)
T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out
18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
To my surprise 5 HIM had beat the fartsack and EC this morning. As always F3 has had a huge impact on me. I Thank each one of HIM for making me better!
Warm Up: Circled up for the following exercises, SSH, maricon night clubs, seal claps, over head claps, imperial walkers, hillbillies, good mornings.
FNG: Nope
Workout: Moseyed out of parking lot to Sunset Lake Road sidewalk. Every light pole 1-merkin 3 air presses all the way up to 4. Turned into the church lot for 4 cul-de-sac exercises.
1st Stop 5-Burpees-moseyed in between stations
2nd Stop 10-Merkins all together
3rd Stop 15-monkey humpers
4th Stop 20-Plank Jacks
Returned to beginning by way of 2 groups of Indian Run. I got screwed with the 2 fastest guys!!
Rinsed and repeated for a total of 4 times.
Returned to side-walk light poles and repeated merkins and air presses
Mary: Chill cut, low slow flutter, various stretching
Announcements: Donate food for HS Food Pantry, Posted on slack. Deadline approaching, CSAUP Carpex tomorrow, TUNA Run for many F3 guys. Good Luck
Prayers: My mom got a pretty good report. Thanks for the continued prayers. Sliderule, Mookie and Fanny Pack IR. Prayers for you guys to return healthy soon. I am sure other PAX have injuries. God Speed!!!
T-Claps: All PAX except me and Bondo EC this am! Job well done!
Stay Humble!
YHC took us out! Honor to Lead this am! Have a Great weekend!!