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.

Bake N’ Shake Wardback Outwork

By |2020-06-30T13:15:34-04:00June 30th, 2020|Categories: F3, Greensboro, NC, Shake & Bake|

The world often feels backward these days so why not embrace the lunacy with a backwards (running) workout. But maybe it isn't so crazy after all, here's the benefits according to Runners World. We also had the honor of hosting FNG Angelo from Boston, who is a dedicated hockey player and received the name


Pokè-dash workout

By |2020-01-21T19:03:53-05:00January 21st, 2020|Categories: Uncategorized|

A beautiful cool morning ripe with that distinctive Rainbow Dash mumble chatter showcased F3 camaraderie for an FNG, Chris who accompanied Butt Fumble Pax in attendance Cheddar, Suger Cake, Mickelson, IKEA, Powder Puff, LYnda, Chips, Jlove, Fins, Brisket, Viagra, Expired, Butt Fumble, Chris Trent (FNG) named Beacon Mosey To get the blood flowing, Norwood leads


3 loops of pain

By |2020-01-17T17:19:34-05:00January 17th, 2020|Categories: Uncategorized|

Date: 1/16/20 Weather: 60 degrees, overcast Pax: Don't You Know, Earhart, Matlock, Valentine, Hermey, Graffiti, Pom Pom, Long Time, Cavity, Tebow, Birds Nest, Xerox, Jingles, Leverage, Gilligan, Awkward, Woody, Footloose, Hazmat, Refi, CJ, Calculus, Everest, Nutty Professor, Big Sky, Norwood (Q) Warm-O-Rama: 2o SSH ic 10 Windmills The Thang: After a quick warm up, Norwood


An enchanted forest journey

By |2019-12-06T12:50:11-05:00December 5th, 2019|Categories: F3, Greensboro, Starmount Stampede, Uncategorized|

Date: 12/5/19 Weather: 44 degrees and clear Pax: ManEater, Footloose, Thor, Refi, Hazmat, Pocahontas, Don't You Know, Xerox, Settlement, Jwow, Tammy, Nancy, Mall Cop, Quick Draw, Earhart, Norwood Warm-O-Rama: 25 SSH ic 25 High knees ic 25 Butt kickers ic 20 Windmill ic The Thang: On this beautiful December morn Norwood led the pax to


Here’s the Scenario: Stomp Rockets.

By |2019-09-22T17:17:28-04:00September 22nd, 2019|Categories: Uncategorized|

It was a beautiful September morning at around 63 degrees with 4 pax showing and Norwood's first time Qing this excellent AO. I shall return! Date: 9/21/19 Weather: Cool and Clear Pax: Flamingo, Virus, Daughtry, Norwood (Q) Warm-O-Rama: Mosey to parking lot near baseball field 20 Side Straddle Hops 20 Imperial Walkers 20 Sun Gods


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

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