April Ultimate
18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Canāt wait until next month to do it again.
BS Out!
18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Canāt wait until next month to do it again.
BS Out!
Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat
Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.
Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.
Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for āaccountabilityā only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.
I asked trivia question at each station. I planned for the winner to keep the printed ābills.ā But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).
$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?
$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.
$20 Andrew Jackson. 20 Merkins.
$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.
Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full Houseās imitation: āI did not have sexual relations with that woman.ā Hilarious!
Announcements: Wilmington Marathon this weekend.
Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.
YHC took the helm at Disney this morning promising stops at several attraction the park had to offer, so I did. 4 Thangs and plenty of Mary during this workout! During EC, 187 and I spotted an owl swoop down from the trees and land totally silent…that sucker was huge!
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazios, Seal Claps, and Overhead Claps, then a long mosey over to the large HS parking lot.
The Workout: Started with some Poopeaters x 10 IC in honor of our K9 friend! We then partnered up for some whellbarrow/merkin ladders. Wheelbarrow your partner to parking lines, they start with 1 merkin, move, then 2 at the next…so on until hitting the 7th parking line. Finished in this area with Poopeaters x10 again IC.
Mosey over to the traffic circle in front of the HS and split in two groups. 1 group did an Indian run to the top of the hill and did 5 Star Jumps, while the other group stayed at the circle and did 15 merkins, 15 WW1’s, 15 squats, and 15 burpees. Groups switch. We did 4 rounds of this.
A quick jaunt back to the large lot to do a whole group, lunge walk, bear crawl Indian walk…let’s say. Pax in back of the line is the bear crawler until he gets to the front. All others lunge walk. Everyone got a turn.
Moseyed over to the big dark hill behind the soccer fields for a “take that hill” series. Up the hill…20 Hand Release Merkins, Up the Hill…15, Up the Hill…10.
Mary: Moseyed back to the flag for Mary for 20 counts of: LSF’s, LBC’s, Homer to Marge, American Hammers, BB Sit Ups, Freddie Mercury.
Announcements: LAR on 2/12…details on Slack. Raising money for ALS with SuperBowl Squares…reach out to Dauber. Wear Red Fridays boys! OurLegsForCrabLegs
T-Claps (Recognition):
Prayer: Lots of praises from FloJo about job situations, several Pax have sick/injured relatives. YHC took us out….glad to be back on the Q at Disney!
After the callout from Dumbo last week, I realized I hadn’t been to Paradise City in a bit. Well, YHC decided to throw down a “no secrets here” workout, where everyone looped the entire park more than several times. I think around 3.2-3.5 miles, depending on watches, etc. All Pax stepped up to take several turns in calling 10 count exercises at our stops along the way.
FNG’s:Ā none.
Warm Up: Warm up lap around the entire parking/soccer field L loop. Stopped at bottom of ramp, Top of Stairs, Corner of Sportsmanship, Guardrail, top of hill by tennis courts, over by dumpsters, knee wall at top of ramp. Exercises along the way were: SSH, Imperial Walkers, Frankensteins, Irkins, Good Mornings, Sir Fazio’s, Shoulder Taps…all x10.
The Workout: Split in two groups, that ran opposite directions, all stopping at the same spots, to do a PAX choice of a 10 ct. exercise. Two rounds were Indian runs, two rounds were Mosey. We finished a last round together until reaching the basketball courts…literally as time expired.
Mary: built in
Announcements: Long Ass Run Sat. Feb 12th on the ATT…details from Skidmark.
T-Claps (Recognition): Good to see Tetanus back out at Paradise City! Thanks Dumbo for the push!
Prayer: Spoken/Unspoken. Thanks fellas for the opportunity to lead!
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.
It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!
I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!
I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!
As always, it is an honor to lead,
Pikachu.
9 PAX showed up for a Turf Show at Disney. Hereās what we did.
Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC
4 corner stackāems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20
Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line
Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps
Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor
Breach was called on to share his F3 story. Thanks and t-claps for your leadership.
Happy Birthday Pablo! Thanks for taking us out in prayer.
Thanks for letting me lead.
BS out!
āHow did these runs with 3-Alarm get started?ā āWhat are 3-Alarmā conditions?ā āWhy does it burn when I pee?ā Hereās 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. Hereās 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, āHeeeeeey!ā and āLetās go run!ā Thatās 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, āWeeeeeeeeee!ā and āIām happy!ā What a blast! Pikachu remembers: āMy 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!ā Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarmā enthusiasm for life.
Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadnāt 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, thereās 3-Alarm. āDavis!ā 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, āLetās go run!ā Thatās 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, weāve had fans stop their cars, shout out from their porches, stop us on their dog walksājust 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 Coleās house. Cole wasnāt 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 Davisās 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 š.
āOut of the Goodness of His Heart?ā In October, Bondo organized a special treat for 3-Alarm and all of usāA visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davisā 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: Donāt take that picture without me!
āThatās a big catā 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 š 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 didnāt have enough!). See photos.
Whatās 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:Ā 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 Hopeās son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarmās favorite coffee shop, Our Moments in Time.
āErin, Erin, Erin!ā 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.
Davisās 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. Davisā 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. āKathyā 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.
āIāll email you!ā 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, āErin, Erin, Erin!ā 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, sheās pointing at Davis, twiddles her thumbs like sheās texting, and exclaims, āIāll email you!ā 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 Davisā 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:
The Workout:
Mary:
Announcements:Ā Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer:Ā Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.
