About Steve Fricke

Originally from NJ aka Snooki. 67 years F3 is life changing, invigorating and challenging. THANK YOU for eliminating Sad Clown syndrome. F3 changes guys. Now very involved in Greensboro and Archdale NC. IN 2016 To 2018 Monroe.

Heavy stuff

By |2023-09-13T08:56:20-04:00September 13th, 2023|Categories: Natty's Hump|

Good morning Pax, at about 5:29 this morning we got together at Country park. We had a bicycle rider, joggers and ruckers and then we had boot campers. Started out with two sand bags, a large 65 lb bag and a log about 70 lbs? We started and everyone had a coupon and if not


Day after 9/11/23

By |2023-09-12T08:38:00-04:00September 12th, 2023|Categories: Shake Weights|

Welcome and mission statement noted. Q for today at Shake weight and tomorrow the Hump Here's how it went: Stretching   7's Lt Dan's Sun God's Hillbillies Squats Thang #3 Pair up - partner push ups -Partner sit ups - hand dumbbells right/left   Mary on your 6 - homer and Marge - flutters -


Small work out groups..

By |2023-07-18T08:01:25-04:00July 18th, 2023|Categories: Shake Weights, Uncategorized|

This morning, July 18, 2023 4 of us had a great workout. Well it looked good on paper planning it. First off Sun Gods, then into Chilcutts, Lt Dans, into 7's then dirkins. Then using a dumbbell or kettle around the horn in fron of our bodies right and then left. The thang. Coupon to


For Xerox at the Sweat angel

By |2023-06-29T07:38:07-04:00June 29th, 2023|Categories: Sweat Angel|

This morning 8 of us got together for a beat down. I came with a white board, music and good cheer. I think it went well Here is how it went: mission of F3. Without further delay warm a rama-Hillibilies, sun Gods, chillcuts, 7's, Lt. Dan's. Walked with our weights. Then the Thang. 4x4's, squats,


Because BF is on the IR

By |2023-06-08T15:35:29-04:00June 8th, 2023|Categories: Natty's Hump|

Wednesday 530 am. I contacted butt fumble nd volunteered to Q.  Overcast but warm, of course dark. Pledge of Alligence, mosey to church parking lot. Started out, sun Gods, hillbillies, lunge right, lunge left, Lt Dan's and ended with 7's. Thang, we proceeded to Patio.Counted off, not our strong suit but we did it. 1/2,


Beginning to feel like SPRING

By |2023-05-08T17:05:11-04:00May 8th, 2023|Categories: Quaker Crater|

Assembled this morning at 5:20. Nice weather, about 62 degrees red sky at night, Sailors delight, red sky in morning sailors take warning (its biblical, old testament)! Short mosey to the intersection where the car is located. Sun Gods, Chinooks, planks, hillbillies, and lunge right and lunge left. The thang, a few stations with coupons:


Almost spring, flag got there late

By |2023-02-26T18:32:45-05:00February 26th, 2023|Categories: Cornwallis' Nightmare|

Saturday morning@ 655 several brave souls came for a run, Ruck or boot camp. Had a moment of silence for Mr. Tillman who was to be buried. Slummie helped with F3 mission, Kevin remembered the motto.  Runners ran, 1 of Pax rucked and we moseyed but SLOWLY. Lined up single file, front had to all


Supersets in the morning

By |2022-10-13T07:59:02-04:00October 13th, 2022|Categories: Sweat Angel|

Thursday October 13 the birthday of the US Navy. We got together on an overcast morning and this is how it went:WarmaRama 1)sun Gods 2) 7's 3) mountain climbers 4) windmills 5) hillbillies Goblet squats 3 sets of 15 Bent over rows same Single leg dead lift same Hammer curls Skull crushers Dumbbell cleans Ground



By |2022-10-08T10:40:35-04:00October 8th, 2022|Categories: Cornwallis' Nightmare|

October 8, 2022 and Snook on the Q. Sacked assist in putting the Pax on the Twitter ! I will never ever Tweet. Ok here's how it went this morning: to the church parking lot. SSH 10; 7's, my bad on Not being Windmills, thanks Wojo; next windmills, stretch the lower body; 2 burpees, onto


At the a Crater

By |2022-07-18T08:06:02-04:00July 18th, 2022|Categories: Quaker Crater|

This morning 🌅 we got together for some mubble chatter and exercise. This is how it went: Mosey to intersection. Count 1/2 and warm mar ma. Side straddle hops, 7's, copper head squats and then lunges to next intersection. There partner planks and then moseyed to partner sit ups. Onto partner merkins and onto the

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