About Steve Fricke

Originally from NJ aka Snooki. 65 in May. F3 is life changing, invigorating and challenging. THANK YOU IN eliminating Sad Clown

Cold plain bone chillin Cold

By |2021-04-07T15:32:53-04:00April 7th, 2021|Categories: Cornwallis' Nightmare|

Ok Saturday April 3 I switched with another brother to Q the NIGHTMARE. Thought I would change it up a bit. Good morning, no FNG'S, PLEDGE OF ALLEGIANCE slow mosey to church lot. First Windmills cadence to 10 second String rippers cadence to 10   third 7's on my down to 21 fourth Morrocan night


Rugby and moving heavy stuff

By |2019-10-11T10:28:20-04:00October 11th, 2019|Categories: Quaker Crater|Tags: |

Al right, in honor of the Rugby world cup matches in Japan I had to bring out the Gilbert practice rugby ball. We all met at the flag and Wojo enlightened us on the mission of F3. Then we moseyed and because of a certain incident which happened in November of 2017 REALLY went slow


Tempo in the park

By |2017-05-10T11:55:45-04:00May 10th, 2017|Categories: Cornwallis' Nightmare|Tags: , |

Welcome and the normal no suing, Fitness, fellowship and faith. Gunny gave us the reason for F3. Mosey to the church parking lot. Daphne did a GET job in the warm-ma-ramma. Then two lines back past the flags, while passing a 15 lb medicine ball around and then for a few sprints- 50%; 65% and


Doom and gloom on Monday am

By |2017-03-28T12:09:37-04:00March 28th, 2017|Categories: Greensboro, NC|Tags: |

Well another wet day with the PAX. Arrived at the school with the prop for the day. It was a 15 lb medicine ball. Wet with gloves proved to be interesting trying to pass that between us. Started with a new exercise SIde kicks for 15. Sort of like toy soldiers but touch the opposite


In the gloom at the park

By |2017-01-24T02:17:06-05:00January 24th, 2017|Categories: Cornwallis' Nightmare|Tags: , |

This past Saturday a hearty group met at the park. We started out with a nice mosey to the church parking lot for the warm-a-rama lead by Stinzel and I. The day's beat down focused on the 'core'. We started out with SSH, Imperial walkers and then some Superman/bananas. We then went right into Homers/Marges


Trump tower at the shopping center

By |2016-11-22T14:29:09-05:00November 22nd, 2016|Categories: Greensboro, NC|Tags: |

Here is how it all went down: 5 brave cool brothers got together this am without any idea what was happening. No weights and I was prepared. We moseyed and did butt kickers, high knees and some striders to get the blood flow. The we went right into Side Straddle Hops 7's, Homer and Marge


Full moon rising

By |2016-11-15T15:20:46-05:00November 15th, 2016|Categories: Greensboro, NC|Tags: |

F3 fitness, fellowship and faith. Plant grown and serve male groups for the invigoration of male community. Let's Mosey and here is how it all went down: We ran (use this term loosely) with lighter dumbbells. Butt kickers, high knee, and line DOODLES (one of the PAX named it) were next. We then circled up


SHAKE your weight

By |2016-11-01T13:47:11-04:00November 1st, 2016|Categories: Greensboro, NC|Tags: |

This is how it all went down: 1 minute per workout with 2 workouts per station. 15 seconds between each workout. 10 STATIONS total and it must have looked great on paper but it was a butt kicker!! Merkins and crunchy frogs LUNGE to station Monkey humpers and American Hammers- wheel barrow to station Peter


Halloween at The crater

By |2016-10-31T11:45:56-04:00October 31st, 2016|Categories: Greensboro, NC|Tags: |

Here is how it played out this morning.  Circled up. No litigation and Wojo stated the purpose of F3. Longtime explained F3 and we moseyed. Got to the intersection and circled up for SSH; squats; Imperial squat walkers ; sun Gods; 7's and 2 burpies. Ran down the hill and did dips, dirkens and calf


Sweat Angel in the morning

By |2016-10-28T20:31:10-04:00October 28th, 2016|Categories: Greensboro, NC|Tags: |

Here is how it all went down on Thursday morning. The 9 of us got to the park in the gloom and the doom (actually it was very nice temperature wise? We got out the weights and circled up. No litigation and we expressed the reason for F3. We had my music which is a

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