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.

Extra Sweaty Shake ‘N Bake

By |2019-08-13T21:30:18-04:00August 13th, 2019|Categories: Greensboro, Shake & Bake|

Date: 8/13/19 Weather: Hot and Humid Pax: Kay, Schnitzel, Jingles, Maneater, Fromage, Long Time, Xerox, Slag, Norwood (Q) Shake 'N Bake has a new flava' y'all and it's called Super Sweaty! Warm-O-Rama: Mosey around the parking lot and meet back at the flag for hamstring and Windmill stretches. Norwood then led the pax to an


Keep Yourself Alive!

By |2019-08-04T10:21:51-04:00August 4th, 2019|Categories: F3, Greensboro, Rainbow Dash, Uncategorized|

Date: 8/3/19 Weather: Humid and sunny about 74 degrees Pax: Fins, Striker, Ikea, Long Time, Pinto, Brisket, Chedda, Mickelson, Khakis, Ewok and Norwood (Qs) Warm-O-Rama: Mosey around school 20 Side Straddle Hops 20 Imperial Walkers 10 Windmills THE THANG PART 1: "Keep Yourself Alive"  The energized tune by Queen known as "Keep Yourself Alive" foreshadowed


A F3 story of timed loops and a missing folded chair

By |2019-06-13T08:47:30-04:00June 13th, 2019|Categories: Uncategorized|

Date: 6/13/19 Weather: 60 degrees with light drizzle Pax: Footloose, LYnda, Explosion, Earhart, Don't You Know, Pocahontas, Bruce Lee, Man Eater, Quickdraw, Thor, Drizzle, Fiveray, Awkward, Nancy, Fenway, Norwood (Q). Warm-O-Rama: Mosey to the quad, Circle up for 20 SSHs ic, 20 Hillbillies ic, 20 High knees in place, Windmills with hold for stretch The


Fartlek or something like that

By |2019-05-28T21:15:53-04:00May 28th, 2019|Categories: Uncategorized|

Date: 5/28/19 Weather: 70-72 degrees Pax: Hazmat, Air Ball, Drizzle, Man Eater, Bed Bug, Simone, Mr. Belding, Explosion, Slag, Wojo. Norwood (Q). Warm-O-Rama: Mosey to the quad, Circle up for 20 SSHs ic, 20 Hillbillies ic, 20 mountain climbers ic, Quad stretches ic, 20 Windmills ic Mosey to track The Thang: A Pax was called


Summer humidity kick-off workout

By |2019-05-25T13:38:16-04:00May 25th, 2019|Categories: F3, Greensboro, Rainbow Dash|

Date: 5/25/19 Weather: Humid and sunny about 74 degrees Pax: Fins, Striker, Viagra, Simons, Norwood (Q) Warm-O-Rama: Mosey around school to grassy area between buildings 20 Side Straddle Hops 20 Imperial Walkers 20 Sun Gods Forward and Reverse 15 Windmill Calf Stretches THE THANG Pax were asked to partner for cumulative reps at 3 different


The Scenario Old School Beat Down

By |2019-04-03T21:03:18-04:00April 3rd, 2019|Categories: Fenceline, Greensboro|

It was a beautiful April morning at around 33 degrees with 12 pax showing Date: 4/2/19 Weather: Cool and Clear Pax: Eye Roll, Poehler, Hoser, Ketchup, Phelps, Tommy Boy, Butt Fumble, Confusion, Viagra, Slumlord, Ozone, Norwood (Q) Warm-O-Rama: Mosey to other side of school 20 Side Straddle Hops 20 Imperial Walkers 20 High Knees 20


Stomp Rockets Rock

By |2019-02-03T12:47:34-04:00February 3rd, 2019|Categories: #CSAUP, Greensboro, NC, Rainbow Dash|

It was a beautiful February morning at around 33 degrees. 14 pax total showed up for a fun but somewhat chaotic Stomp Rocket workout. Mumble chatter was in full force and the novelty of Stomp Rockets brought out good humor and camaraderie. Date: 2/2/19 Weather: Cool and Clear Pax: Huggies, IKEA, Gilligan, Nicholson, Houlihan, Ewok


The Two for Tuesday Pick your Poison workout

By |2018-11-20T20:03:41-04:00November 20th, 2018|Categories: F3, Shake & Bake, Uncategorized|Tags: |

Date: 10/20/18 Weather: Mid to low 40s Pax: Wojo, Jingles, LYnda, Amphibious, JLove, Graffiti, Buck, JR, Spike, Man Eater, Long Time, Abu, Everest, Snots, Bed Bug, Hazmat, Drizzle, Fromage, Norwood (Q). Unable to decide which order to arrange the various runs, Norwood let the pax decide. Warm-O-Rama: Mosey to the quad, Circle up for 20


Norwood debases the title of Q by selfishly making BLIMPS an acronym for whatever he damn well pleases

By |2018-10-30T20:50:18-04:00October 30th, 2018|Categories: Greensboro, Lunatic Fringe|

BLIMP purists must be twisting in their fart sacks. Norwood arrogantly decided that Bobby Hurleys will suffice instead of Burpees. Other depraved indulgences not fitting of a Q included Lieutenant Dans instead of Lunges and Step-Ups instead of Squats! Norwood how dare you sully our revered Exicon with your vile debauchery! You are not worthy


Cornwallis Merkin/WWIIs Nightmare

By |2018-10-27T20:44:19-04:00October 27th, 2018|Categories: Uncategorized|

A cool and wet yet beautiful October morning provided the perfect backdrop for a classic F3 beatdown. Warm-o-rama, Mosey to the church parking lot. 20 Side Straddle Hops, 20 Sun Gods, forward and backwards, 15 Abe Vigodas, 20 Butt Kickers, 20 High Knees all in cadence, followed by hamstring stretches. Mosey back to parking lot

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