About David Deasy

At the age of 5 David was rushed to the doctors office with cherry pits stuck in his ears. F3 has turned his life around.

The Scenario: Suicide Ladders

By |2023-05-22T16:56:51-04:00May 22nd, 2023|Categories: Inkwell|

Date: 3/18/23 Weather: awesome Pax: Flojo Backstop, Sabin, Buttons, Norwood (Q) 5 guys totally met in the early morning to their exercise freak on. Warm-O-Rama: To the tune of "The Scenario" by Tribe Called Quest Phife Dawg: Peter Parkers C Brown: Crab Cakes Dinco D: Diamond Merkins Q tip: Imperial Walkers Busta Rhymes: Bobby Hurleys


“Evil Beaver!!!” A tribute to Will

By |2023-02-28T19:56:44-05:00February 28th, 2023|Categories: Greensboro, Shake & Bake|

Date: 2/28/23 Weather: about 53 degrees Pax: JWoww, Awkward, Drizzle, Blowout, Xerox, Huggies, DQ, Amicus, Jellybean, Jitterbug, Go Blue, Jiggles, CJ, Flamingo, Red Dragon, Flight Attendant, JHawk, Bobby Knight, Stick Shift, Norwood (Q) Evil Beaver!!! That was the battle cry shared between two friends in another life. Sadly, a recent fatal car crash ended the


The Uptown Get Down Beat Down

By |2023-02-04T11:43:28-05:00February 4th, 2023|Categories: Uncategorized|

In the beginning, there were three DJs that ruled the Bronx: DJ Kool Herc in the west, Grandmaster Flash in the south, and Afrika Bambaataa in the east. This workout is a tribute to the HIMs whose groundbreaking cuts on the wheels of steel birthed a whole new musical genre we know as hip hop.


Going backwards to go forwards

By |2022-08-15T09:23:01-04:00August 15th, 2022|Categories: F3, Greensboro, Shake & Bake, Uncategorized|

8/9/22 Pax in attendance Black Swan, Ladeki, Flamingo, Wojo, Mall Cop, DQ, JWoww, Stick Shift, Kazaam, Matlock, Wilma, Red Dragon, Blow Out, Norwood (Q) Warm-0-rama Stretches, 400 meter mosey The Thang 200 meter backwards run followed by 800 meter forward run (2x) 100 meter backwards run followed by 400 meter forward run (3x) 50 meter


Daric Beiter Tribute Interval Workout

By |2022-02-01T16:33:50-05:00February 1st, 2022|Categories: Greensboro, Shake & Bake|

Date: 2/1/22 Weather: about 28 degrees Pax: Red Dragon, Mall Cop, Bodette, Bobby Knight, Center Fold, Drizzle, Simone, Demo, Airball, Norwood (Q) Norwood resurrected a grueling workout from his Homer Central High School track coach where he was taught the value of grit and hard work. Those miles of yore were shared with a a


Shake N’ Bake with a little strength

By |2021-12-28T19:30:27-05:00December 28th, 2021|Categories: F3|

Date: 12/28/21 Weather: Unseasonably Warm--50s Pax: Wojo, Drizzle, Demo, Short Squeeze, Lynda, Norwood (Q) Warm-O-Rama: 20 Side Straddle Hops 16 Hillbillies Quad, hamstring and calf stretches 800 meter run THE THANG Intervals Norwood felt the need for some speed as well as some strength training. After each interval and a ten count, pax alternated between


Winter wonderland escapade of sensual delights

By |2021-12-16T16:03:30-05:00December 16th, 2021|Categories: F3, Greensboro, Starmount Stampede|

Magic was in the air this beautiful morn! 16 pax were giddy with eagerness for the charmed gifts that await them in Sunset Hills. Nymphs and fairies danced among us as we made our way toward the enchanted forest of delights. Upon our arrival, the pax were encircled by a sparkling mist as fairies waved


We’re all made of stars workout

By |2021-12-02T12:21:29-05:00December 2nd, 2021|Categories: Greensboro|Tags: |

Date: 12/2/21 Weather: Cool and Clear Pax: Backdraft, Boy Wonder, City Slicker, Norwood (Q) Warm-O-Rama: Mosey almost 1 mile that included a lap around the track 20 Side Straddle Hops 20 Sun Gods Forward and Reverse 20 Imperial Walkers 20 Mountain Climbers 20 Peter Parkers 10 Merkins THE THANG Part 1: The Scenario The Tribe


Grandmaster Flash and the Furious Seven Beatdown

By |2021-09-09T17:04:54-04:00September 9th, 2021|Categories: Uncategorized|

7 Pax turned out on this humid Thursday morning for an old school break battle to the beats of Grandmaster Flash. After 7 minutes of proving their street cred to Flash's hip hop symphony of cuts and brilliantly time breaks, the pax chose partners for a cumulative rep ab/arm workout. Norwood was pleased to have


The Arise Triangle of Strength

By |2021-07-13T13:56:52-04:00July 13th, 2021|Categories: Arise, Greensboro|

Norwood recalled from geometry class that the triangle is the strongest shape. Therefore he devised a workout using cutting edge google technology to identify a triangle in the area using the urban landscape. Each point of the triangle represented a designated fitness focus that included arms, core and legs. A gentle run to each location

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