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.

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


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

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