FNGs:None
Warm Up:We just go
The Workout:Some road, some trial, some grass, some green way
Tag Archive for: Woody
R4TJ 3.30.2022
/in Running 4 the John/by RedenbacherFNGs: Not today
Warm Up: Discussed the route and headed out.
The Workout:
We ran 5 miles.

Mary: MIA
Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.
T-Claps (Recognition): All HIM for showing up today.
Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.
YHC took us out. Thank you for the opportunity to lead.
20’s on the ramp
/in Paradise City/by EmerilEC:Â Skidmark, Dawgpound, Emeril, Pikachu, Woody
Warm Up:Â 1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.
MERKINS – X20
LBCâs â CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS â CADENCE 10 COUNT
WWIIâS â X15
SQUATS â X30
SHOULDER TAPS â X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4âS â Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
OVERHEAD CLAPS â SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Stretching
Announcements: Shirt order complete. Paradise City order coming soon. Need aid/water station helpers for the Spring Classic.
Prayer:Â Â Jessica and Melanie
Q by Committee at Purple Cobra
/in AO Post, Purple Cobra/by AbeFNGs: none
Warm Up: Nemo took the warm up. We did a quick jog and then went into some SSH, Good Mornings, Sir Fozio Arm Circles and a few other things (memory is failing me at the moment).
The Workout: Woody took over for round 1. We gathered at the bank and partnered up. 6 Patty Cake Merkins at the ATMs. Run to the other side, 6 more Patty Cake Merkins. Run back. We did 5 rounds.
YHC (Abe) had round 2. We ran around the back of the shopping center and grabbed 2 palm-sized rocks. Lined up on the wall, we held People’s Chair with arms extended. 10 count down the line for a total of 70. Recover. Side arm raises with the rocks, 10 in cadence. We repeated for a total of 3 rounds.
Next up was McNugget for round 3. We lined up on the guard rail for some dips and durkins. 10 each, 3 rounds.
Last but certainly not least, Wild Turkey for round 4. Over to “that hill” for 7s. Burpees at the bottom, star jumps at the top.
With everyone properly beat, we headed back for Mary.
Mary: Bobby lead Mary to close things out.
T-Claps (Recognition): PAX that stepped up and took turns Qing this morning.
President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer.Â
/in AO Post, Downtown Train/by YogurtWarm 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 âaccountabilityâ 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 âbills.â 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 Houseâs imitation: âI did not have sexual relations with that woman.â 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.
AGS It’s Not That Cold
/in Any Given Sunday/by YogurtAGS forecast called for clear and cold. Abe with the early HC, followed by some headlocking, followed by Woody HC, Moose HC, and finally Full House on the EC/HC. All five of us showed up at 0558, right on time. Granted Full House a bathroom pass and we started our warmup. At 18 degrees, this was probably one of the coldest workouts of the year. We kept moving and everybody stayed warm.
Warm Up: 25 SSH, 10 GMs, 20 high knees, 1 minute stretching OYO for whatever YOU need before running
The Workout: With it freezing cold, I knew that the Bass Lake trails would not be muddy, but would be hard packed frozen instead. I was right. Wanted to take advantage of the connection to Sunset Bluffs. Instead of the purely traditional route of running down the Bass Lake Outfall Greenway from Womble, I decided to do a “reverse” route. From Womble, we took Stinson to Bass Lake Road and headed down to Bass Lake. Abe arrived at the parking lot first and led us down the mulch and over the bridge. Then to picnic shelter and DOWN the hill. We connected to Sunset Bluffs and ran about a mile total up the hill and back down. Finally, we took the Bass Lake Outfall Greenway all the way back to Womble.
Mumble chatter. Wolfpack stunk on Saturday. Football NFC and AFC championship games later today. Woody heading to the opera for some culture.
Mary: None
Announcements: F3 continues to run with 3-Alarm on Tuesdays. Many of you have seen the joy. I know it’s a challenging time of day, but it’s totally worth it.
Prayer: Full House’s M in pain from old root canal, surgery coming up. Prayers for all those brothers and families with Covid.

2022 SLT!
/in News/by PikachuIt is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!
- 1st F – Fanny Pack
- Fanny Pack has been our 1st F Q for about a year now and has been killing it. He has an increadible passion for all things 1st F (and all things F3 really). If you have an idea, question, or anything else related to 1st F (new AOs especially!) he’s your guy.
- 2nd F – Full House
- Full House is new to our SLT but certainly not to South Wake. He’ll be your guy for anything from a beer to a picnic. Have an idea for an awesome 2nd F that might take some coordination? Drop him a note and make it happen!
- 3rd F – Abe
- From 2F2F (that’s 2nd Friday 2nd F) lunches to service projects with the Town of Holly Springs, Abe has an absolute fire for all things F3. He’s your new 3rd F Q – this means he’s bringing the dynamite! Maybe you’ve figured out your D2X and want to put it into practice – Abe is here to help you make it happen!
- Comz – Warbucks
- No way you haven’t seen Warbucks all around Slack and all the AOs. He’s taking over as our Comz Q – an easily underrated portion of the SLT but critically important. From Slack to website and even more, Warbucks helps us talk all the crap outside of the workout.
- Weasel Shaker – Woody
- Mr. Woody. Quite the fire in this guy and a lot of it is with passion for F3! He’s taking over as Weasel Shaker – a bit of a wild card in the SLT. He’ll be keeping a keen pulse on our culture, helping watch AO numbers and placement, and lots of other things. See something that looks wrong to you? He’s your guy.
- Recruitment – UTI
- Fresh off being our 3rd F Q, UTI is working to establish a new position on the SLT. The vision is to identify what needs to be done to adhere to core principle #2 as well as where should we go to spread the word.
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.
3-Alarm Fun Run â 2021 Year in Review
/in AO Post/by YogurtâHow did these runs with 3-Alarm get started?â âWhat are 3-Alarmâ conditions?â âWhy does it burn when I pee?â Hereâs 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. Hereâs 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, âHeeeeeey!â and âLetâs go run!â Thatâs 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, âWeeeeeeeeee!â and âIâm happy!â What a blast! Pikachu remembers: âMy 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!â Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarmâ enthusiasm for life.
Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadnât 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, thereâs 3-Alarm. âDavis!â 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, âLetâs go run!â Thatâs 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, weâve had fans stop their cars, shout out from their porches, stop us on their dog walksâjust 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 Coleâs house. Cole wasnât 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 Davisâs 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 đ.
âOut of the Goodness of His Heart?â In October, Bondo organized a special treat for 3-Alarm and all of usâA visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davisâ 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: Donât take that picture without me!
âThatâs a big catâ 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 đ 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 didnât have enough!). See photos.
Whatâs 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:Â 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 Hopeâs son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarmâs favorite coffee shop, Our Moments in Time.
âErin, Erin, Erin!â 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.
Davisâs 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. Davisâ 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. âKathyâ 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.
âIâll email you!â 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, âErin, Erin, Erin!â 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, sheâs pointing at Davis, twiddles her thumbs like sheâs texting, and exclaims, âIâll email you!â 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 Davisâ influence. All the way to the Legislature in downtown Raleigh!














The Abyss is DARK (Abe Q 6 of 7)
/in AO Post, Disney/by AbeFNGs: none
Warm Up: Jog around the soccer field. Circled up for SSH, Good Mornings,
The Workout: Mosied over to the Abyss. YHC has been following a similar routine of four exercises, run, repeat. Simple but effective.
Round 1 (repeat 3 times)
Merkins x10
Squats x10
Lunges x10
WWIIs x10
down the Abyss and back up
Round 2 (repeat 3 times)
Shoulder Taps x10
High Knees x10
Side Lunges x10
LBCs x10
down the Abyss and back up
Round 1 (repeat 2 times)
Wide Grip Merkins x10
Tempo Squat x10
Jumping Lunges x10
American Hammers x10
down the Abyss and back up
Mosied back to start for Mary.
Mary: LBCs x30, Homer-to-Marge with single leg variation, Pickle Pounders, wrapped up with some quick yoga.
Announcements: Jan 17th day of service, sign up to Q!
T-Claps (Recognition): Full House and Miget for getting back out after recovering.
Prayer: PAX recovering from sickness and injury, Sprinkler’s family, mental health this time of year
Cold Shock on the Yard
/in Prison Yard/by Fanny PackMuch colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.
FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.
Once all rotations complete, we took a fellowship mosey of just under a mile.
Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.
