About Steve Fricke

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

Two brave souls

By |2021-10-07T07:15:08-04:00October 7th, 2021|Categories: Sweat Angel|

JITTER bug and I were the only two this morning. He strongly suggested I tweet and I am 100%against that form of UNSOCIAL media. Probably going to relinquish my site Q duties. More later. We started out with warm ma rahama. Windmills, hillbillies, string rippers and a few other warm ups were successfully completed. Onto


Ready to split some firewood

By |2021-09-30T08:37:18-04:00September 30th, 2021|Categories: Sweat Angel|

PLEDGE OF ALLIEGANCE, Drizzle and I at Sweat Angel Met up. Two brave souls converged on the park this morning Sept 30. Weather was nice, low turn out but the two of us were there. My buddy needed a running break because of a concern. He is not yet on the IR. WE started with


Share the Q

By |2021-09-23T12:20:43-04:00September 23rd, 2021|Categories: Sweat Angel|

Early the first official day of fall 4 brave members of the pax got together. We decided to do a Q share. Because there were only 4 of us we used weights and body weight to perform the beat down. As I said the mission of F 3 we are got together with weights from


Skipping with Snooki

By |2021-09-20T09:38:53-04:00September 20th, 2021|Categories: Quaker Crater|

Monday September 20, 2021 What to call this work out? Utters said," first time working out to a Sinatra song"!  As we were leaving I think Jay Z said," Skipping with Snooki"! Got it and a great NAME. Ok, we met this am, nice dark morning. After doing the doing some warm up Sun God's



By |2021-06-19T16:52:12-04:00June 19th, 2021|Categories: Cornwallis' Nightmare|

June 19, at 700 am we got together to have some fun at the park. At 7 I stated the mission statement. Then we said the pledge of ALLEGIANCE. Then a short mosey to the parking lot of the nearby church. We circled up. The we got right into Warm ma Rama. 1st exercise Side


Sweating in the morning

By |2021-06-03T09:17:25-04:00June 3rd, 2021|Categories: F3, Greensboro, Sweat Angel|

June 3 Sweat angel 6 brave souls showed up this morning in the warm and overcast gray sky morning. Boat Show was a bit late but I forgot my New Casio Watch I bought just for F3. We started with the pledge, short disclaimer and got into warm a RAMA. -Stretches plank and right foot


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

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