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.

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


I want my F3!

By |2021-06-02T13:17:19-04:00June 2nd, 2021|Categories: F3, Greensboro, Natty's Hump, Uncategorized|

Norwood was born over a month premature weighing under 4 pounds 48 years ago today. Today he tips the scale at over twice that weight with about 20% of his total mass consisting of teeth and leg hair. Little known fact about Norwood; at the age of 5 he was rushed to the


Norwoodakanda Stomp Rocket Workout

By |2021-05-22T20:35:07-04:00May 22nd, 2021|Categories: Uncategorized|

55 degrees with a light breeze were perfect conditions for Norwood's first ever Wakanda Q. We welcomed Raymond, an FNG courtesy of Akron, who held his own in the midst of seasoned F3 vets and was later named Stomp Rocket. Warm-o-rama Side Straddle Hops, Hillbillies, Mountain Climbers, Merkins To the tune of Rise by Herb


The 2020 WAS AWESOME Workout!

By |2020-12-30T13:26:46-05:00December 30th, 2020|Categories: F3, Greensboro, Natty's Hump, Uncategorized|

SUMMARY 21 pax gathered on this brisk 30 degree morning to celebrate 2020, the most awesome year ever, as well as a challenging workout and camaraderie. The mosey was punctuated with chatter of the wonderful adventures shared the past 365 days such as frequent gatherings in packed stuffy banquet halls collectively bellowing triumphant hymns and


The Great Conjunction Uranus Black Hole Workout

By |2020-12-22T09:00:20-05:00December 22nd, 2020|Categories: F3, Greensboro, Shake & Bake|

5 Pax aligned on a clear starry morn in a workout fitting of the celestial wonders that inhabit the great expanse above...despite Maneaters unfortunate demise. Warm-o-rama 20 Side Straddle Hops (ic), 20 Imperial Walkers (ic), 20 Hillbillies (ic), Runner Stretches The Thang Depending on the physical characteristics of the pax, each identified as a planet.


Rise/Hypnotize workout.

By |2020-08-29T13:10:09-04:00August 29th, 2020|Categories: F3, Greensboro, Rainbow Dash, Uncategorized|

Those early to rise on this humid morning and found their way to Mendenhall Middle School were awakened to a first ever Norwood special Herb Albert/Notorious BIG warm-o-rama to get the blood flowing. We welcome FNG, Bryan aka Magnolia who kept pace with this determined bunch. We also welcome back Flash Dance, who has not


Norwood selfishly declares the coveted BLIMPS workout an acronym for whatever he damn well pleases

By |2020-07-29T16:04:15-04:00July 29th, 2020|Categories: F3, Greensboro, Natty's Hump|

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 for Lunges and Step-Ups instead of Squats! Norwood how dare you sully our revered Exicon with your vile debauchery! You are not worthy


Abe Vigoda double mile loop workout.

By |2020-07-16T12:53:30-04:00July 16th, 2020|Categories: F3, Greensboro, Starmount Stampede|

Abe Vigoda lives on through the F3 Exicon, especially when Norwood is in charge fore any that escape his memory is simply deemed the Abe Vigoda. Even street names become Abe Vigoda Ave. when needed. Weather 72 degrees and humid Pax in attendance Eggplant, Nancy, Goldon Coral, Hazmat, Graffiti, Pacer, Patch, Guiding Light, Hermey, Footloose,

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