FNGs:nope
Warm Up: 10 fwd/rev arm circles, 10 knee to chest, quad&tricep stretches, 10 SSH
The Workout: MURPH
Mary: N/a
Announcements:nope
T-Claps (Recognition): Cancun Ruck Extravaganza!! And doing a full Murph including the running tonight.
Prayer: unspoken
âHow 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!
FNGs:None
Warm Up: Cadence: 10 arm circles fwd/rev, 10 knee to chest, 10 Quad stretches, 10 Worlds Greatest Stretch.
The Workout: MURPH, 1mile run; 100 pull up’s / 200 Merkins / 300 Squats; 1mile run
Mary: nope
Announcements: 2ndF 3Alarm Tuesday
T-Claps (Recognition): None
Prayer: Unspoken
24 exercises w/24 reps on the 24th of Dec
Warm up in upper lot near rocks
1 – SSH
2 – Randyâs IC
3 – Windmillâs
4 – skaterâs
Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.
C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching
Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says itâŠ24 (random and lucky find)
Mary
21 – reverse lbcâs
22 – pretzels 12 each side
23 – Freddy Mercuryâs
24 – Australian Snow Angels
Awesome job and Merry Christmas!
BS out
20 Men Showed Up for an Ultimate Show Down
FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!
Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.
Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.
Any Disc Will Do
FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!
The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.
Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.
The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.
Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.
Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!
Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.
Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.
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: None
Warm Up: U.T.I ran a 2 mile EC alone since Lipstick flaked out.
SSH, Hillbillies, Frankensteins, Good mornings & squats.
The Workout: 4 flights of stairs, various exercises mosey to our rocks & repeat.
Mary: Call arounds until the very last min.
Announcements: See slack for the HS Half signup sheet & more.
T-Claps (Recognition): Lipstick for bailing on U.TI.
Prayer: Coal Ash’s Father in law, Snap’s possible knee surgery.
Late backblast from 11/6/2021. PAX of 3 came out for HazMat’s VQ. It was a cold morning, but we taught the rocks some lessons!
FNGs: None
Warm Up: Good Mornings x10, Daisy Pickers x10, Sir Fazio Arm Circles forward x10, backward x 10, Seal Claps x10, Overhead Claps x10, Willie Mays Hayes x10
The Workout: On to the big rock pile. Pick a medium-big rock of your choice.
Mosey over to the small rock pile. Pick a two small rocks of semi-equal weight.
Mosey on to the wall
Mary: On to the padded picnic table area
Announcements: Holly Springs Half in 2 weeks. Yogurt going to bring out 3Alarm. They would love some company if you weren’t running the race. Contact @Yogurt for details.
Prayer: Prayers for all children struggling with school and overall mental heath. Thanks and praise for the beautiful morning and everything we have been given.
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