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R4TJ 1/19/22

14 PAX for one big circle and a few climbs.

Nice work men!

All the Moves at the End

Today’s kettlebell workout featured a ground to standing flow with kettlebells and a joint Mary/COT that featured some of the sexiest moves in F3…Homer to Marge, Pickle Pounders, and Monkey Humpers. We showed the new FNG from Cletus “Ooops” how it was done.

FNG’s:Ā Ooops (posted at Cletus)
Warm Up: Sir Fazios, Good Mornings, Foot Trace, Hip Hinge, Spinal Rotation
The Workout: The flow was: Pullover Boobity-Boobity’s, Midget Cookie Pouch, Plan Pull Through, Squat, Figure 8’s, 1 Leg Deadlift, Swings, Halos, Single Arm Press, Full Snatch. We started together at 5 reps each. Then we moved to an OYO model of 20 reps each, then did 18 reps each. We finished together with 10 reps each exercise.
Mary: 2 shake out mosey laps around the parking lot, some stretching, and some Homer to Marge.
Announcements: Reach out to guys you haven’t seen in awhile…it matters.
T-Claps (Recognition): Ooops for making it through his first workout!
Prayer: COVID and it’s impacts, Kosher and his family in uncle’s loss.

3-Alarm Fun Run ā€“ 2021 Year in Review

ā€œHow did these runs with 3-Alarm get started?ā€ ā€œWhat are 3-Alarmā€™ conditions?ā€ ā€œWhy does it burn when I pee?ā€ Hereā€™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. Hereā€™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, ā€œHeeeeeey!ā€ and ā€œLetā€™s go run!ā€ Thatā€™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, ā€œWeeeeeeeeee!ā€ and ā€œIā€™m happy!ā€ What a blast! Pikachu remembers: ā€œMy 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 hadnā€™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, thereā€™s 3-Alarm. ā€œDavis!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, ā€œLetā€™s go run!ā€ Thatā€™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, weā€™ve had fans stop their cars, shout out from their porches, stop us on their dog walksā€”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 Coleā€™s house. Cole wasnā€™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 Davisā€™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 šŸ˜Š.

ā€œOut of the Goodness of His Heart?ā€ In October, Bondo organized a special treat for 3-Alarm and all of usā€”A 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: Donā€™t take that picture without me!

ā€œThatā€™s 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 šŸ˜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 didnā€™t have enough!). See photos.

Whatā€™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: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 Hopeā€™s son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarmā€™s favorite coffee shop, Our Moments in Time.

ā€œErin, 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.

Davisā€™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. 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. ā€œKathyā€ 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.

ā€œIā€™ll 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, ā€œErin, 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, sheā€™s pointing at Davis, twiddles her thumbs like sheā€™s texting, and exclaims, ā€œIā€™ll 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!

The Olaf Route

FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691

Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken

A Case of the Dropsies

It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.

FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest

3-Alarm 8/24/21 – Fartsack Explained, Gatorade Expired, With Some Dead Animal Stench in Between

Ā 

FNGs: Cole (F3 Snooze)
Warm Up: Count off and pre-run announcements
The Workout: 4 miles in Hilly Glen

Back in June, 3-Alarm (Davis) wanted to share a few words before each workout, so he texted me those words for my delivery at the next run. What I didnā€™t expect was to video myself speaking those words on Davisā€™ behalf and then sending the video to him for review. Since then, Iā€™ve delivered Davisā€™ speech every time we have new runners at SouthWakeā€™s best AO (certainly the most joyful). And Iā€™ve embellished it each time with Davisā€™ approval. Davis also asked us to define F3 terms, so he can participate in the conversation and not be confused by Purple Cobra, Merkin, AO, COT, and of course, Fartsack. Today, @Dumbo entertained allā€”especially @3-Alarm, with his firsthand account of Fartsacking.

After these standard announcements and a count-off of 12, then 13 with Cupidā€™s late arrival, we took off. Very impressive seeing 13 PAX run up the street with Davis rolling and the flag waving.

For the second time this month, Davis brought an FNG. This week, we picked up Cole, a senior at HSHS and avid rugby player and sleeper. It took us a minute to find his house, but Davis came through. Cole joined us on a run wearing sweat pantsā€”the big, heavy cotton type that would be great if you were camping in 20 degree weather. But it was 95 degrees out. I asked if he wanted to change and he said no. Cole hammered through the run in spite of bruises and old injuries (broken femur five years ago). At COT, he earned the name @Snooze because it takes several alarms to wake him up in the morning. When asked what he likes to do for fun, he said he likes to chill and doze off, hence the name @Snooze, penned by @Pikachu. Davis had met Cole and recruited him while on a walk the week before.

We also swung by Charlieā€™s house. Earlier in August, we picked up FNG Charlieā€”an avid BMXā€™er and MTBā€™er, who earned the name @Cash Roll after a BMX trick invented by Daniel Dhers (2021 Olympic Silver medalist, BMX freestyle; and owner/operator of Daniel Dhers Action Sports Complex, right here in little olā€™ Holly Springs). Finally, we got going on rhythm with the run. Down Avent Meadows, up Holly Moor. Here, Cole pushed Davis straight up the hill with an assist from Pikachu. This is not an easy hill!

Several runners rotated in to push Davisā€”Emeril, Dumbo. We stopped at intersections to let cars go by and to keep our PAX together. Pikachu showed us how to climb Holly Thorn Trace, nearly a mile straight uphill, going faster pushing Davis than most of us can run solo. The stop sign at the top is a good spot to rest, catch your breath, and pick up the six. But today, there was the distinct odor of a dead animal. This thing made the landfill smell like roses. After picking up the six, we gladly moved on.

Cupid had the privilege to push Davis back down the hill. On the way back, Cancun found us as he drove his search vehicle through the neighborhood. He and both 2.0s rolled back to the house and set up the splash zone. Maybelline and I bolted back to the houseā€”Maybelline to hop in the car to pick up his son and me to help splash.

Pikachu ran Davis back and forth through the sprinkler. Cancunā€™s 2.0 Oliver freely squirted just about everyone with a squirt gun and exclaimed the my SUV was not a ā€œtruck.ā€ Wild Turkey soaked Davisā€™ hat and placed it on Davisā€™ head. Dumbo and others stuck their head in the sprinkler. COT and one burpee by Pikachu and we were done. Finally, after most had left, Wild Turkey and Snooze were enjoying some Gatorade, when Snooze realized it was expired by 2 years! Uh oh. Davis got a real kick out of that. If Wild Turkey and Snooze return next time, we’ll know they are OK. Another successful 3-Alarm run!

Mary: None
Announcements: Done
T-Claps (Recognition): All who posted for the first time today: @Bobby Dall, @Cupid, @Dumbo, @Emeril, @U.T.I., @Yoshi

 

Caveman 8/10

EC: Emeril, Red, Yoshi
FNGs: Nope
Warm Up:

A lap around the track and then circled up for the following.

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Neck Stretch

The Workout:

One corner of the track was mace exercises. The other corner was core exercises.

Mace Exercises:

5 Each Leg Kurtsy Squats
5 Each direction Waterfalls
5 Each Leg Deadlift to Straight Leg Deadlift
5 Bow Draw Rotation from Front to Back
5 Death Marchs
5 360s Each Direction

Run to the core corner

Round 1 and 3 of Core

Legs 6 inches with LBCs
Knees to the side
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Supermans

Round 2 and 4 of Core

Legs holding six inches swings legs across each other
Legs straight with hands up in the air. Bring legs to hands
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Bridges

Run to the mace corner. Repeat for four rounds

Mary:

Some Stretching was done

Announcements:
T-Claps (Recognition):
Prayer:

3 Year Anniversary of Running for the John

FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer:Ā  Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

Backblasts FTW

AO: Crazy Ivan
Workout Date: 07/21/21
While coordinating a playlist with Yoshi last night, It hit me that I could steal one of my own KB workouts from The Blitz for Crazy Ivan. So I looked up my backblast from 10/14/20 (https://f3raleigh.com/about-that-disclaimer), printed it out, and made sure to bring it with me this morning. As I pulled up to Womble I realized the one thing I had forgottenā€¦ my kettlebell! Oh, $#!t! Luckily the Ivan guys had a few spares to choose from. My usual is a thirty pounder, but the options were 25 or 35. Nervous, I opted for 25#.

Warm Up:
State the mission, check for FNGs(1), and give the disclaimer. Since this is a copy of the workout where Fazio almost got a concussion, I definitely remembered to give the disclaimer (and put that I did here in writing haha)
Side Straddle HopsĀ x20Ā x10Ā In Cadence (IC)
Good MorningsĀ x10Ā x5Ā IC
Imperial WalkersĀ x20Ā x10Ā IC
Sir Fazio Arm CirclesĀ forwardĀ reverseĀ x10 IC
Sir Fazio Arm CirclesĀ reverseĀ forwardĀ x10 IC
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Run a lap around the parking lot

Main Event (1/5):
Halos x10 IC, x10 IC reverse
Kettlebell Good Mornings x10Ā OMDĀ On My Up (OMU)
Curls x10Ā ICĀ OMU
Overhead Press x10 On My Up (OMU)
Triceps Extension x10 OMU
Bent Over Row x10 OMU
Run a lap
Main Event (2/5):
Figure 8 x10 IC, x10 IC reverse
Deadlifts x10 OMU
Goblet Squat x10 OMD
Around the World x10 IC, x10 IC reverse
Single Leg Deadlifts x10 OMD each leg
Alternating Lunges x10 OMD each leg
Run a lap
Main Event (3/5):
Snatches x10 OMU each arm
Two Handed Kettlebell Swings x20 OMU
Single Arm Bent Over Row x10 OMU each arm
Deadlift with High Pull x10 OMU
Squat Thrusters x10Ā OMDĀ OMU
Run a lap
Main Event (4/5):Ā (on your six)
Chest Press x20 OMU
Skullcrusher x20 OMU
Little Bell Crunches x20 IC
Flutter Kicks x20 IC
Single Arm Press x10 OMU each arm
American HammerĀ x20Ā x10Ā IC
Run a lap
Main Event (5/5):
Staggered Kettlebell Swings x10 IC each leg
Clean, Press, and Squat x5 On Your Own (OYO) each arm
Overhead Press x20 On My Up (OMU)
Triceps Extension x20 OMU
Pull Throughs x20
Run a lap
This is the point where my original Blitz workout ended as we stopped to check on Fazio, so new territory form here on out
Bonus Main Event (6/5):
I asked the PAX if they wanted more KB stuff or Mary, or if they had requests
Suck-Up took charge and led American Hammers x15
Dahmer led Midget(?) Sit-ups x15 OMU
Woody led his side-plank exercises x20 IC each side

Mary:
None.

COT:
7 PAX. Welcome FNG Money Pit!

Announcements:
1)Ā South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
2)Ā F3 ENC CSAUP Sasquatch is 7/31
3)Ā F3 NE Wake CSAUP The Deacon is 9/18
4)Ā F3 10 Year is in Wilmington the weekend of 10/8

Prayers unspoken.
YHC took us out.

Naked Moleskin:
I was a little discombobulated this morning after having forgotten my kettlebell, no doubt.
It was definitely interesting to redo a workout like that. It seemed a lot easier this time, not sure itā€™s just the fact Iā€™ve been posting a whole lot more or if it was just dropping to the twenty-five pounder. The voice in the back of my head says the workout was too easy.
It was a nice surprise to see Suck-Up from Carpex there in the gloom (supporting our FNG I would find out later). Heā€™s excited to Q Whiplash tomorrow, yā€™all come out and support him!
Many, many thanks to Yoshi for not just providing the hardware for our tunes, but also my kettlebell (I believe it was Woody who also offered a spare).
While coordinating tunes, I had mentioned three Spotify playlists from which he could choose. He went with the one from my second Monday Murph Q. No Elton John, so the boys on South Wake Slack should be happy.
No Fazios were harmed in the making of or execution of this workout.
This was my eighty-first #F3Q21 #2021Challenge Q (eighty-third overall). Next Q is Monday at Wild Wild West in Carpex for my birthday week!
-Pigpen

QIC:Ā Pigpen
PAX:Ā Woody, Yoshi, Dawgpound, Suck-Up, Money Pit (FNG), Dahmer, Pigpen
Workout Date:Ā 07/23/21

Good Things Take Hard Work

YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s:Ā None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!