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.

Memorial let us remember

By |2024-05-25T10:59:22-04:00May 25th, 2024|Categories: Uncategorized|

Beautiful Saturday morning at the tennis courts. Here is how it played out: The Longest mile, 100 meter run 10 burpees, run, 10 squats, run, 10 merkins, run, 10 sit ups, then Snooki lead Flutter kicks, box cutters, low dollys and Curb appeal American Hammers. Billboard, guru, gronk, curb appeal, Robo cop, pipes, fire Marshall,


Beautiful sunny Morning at the park

By |2024-05-11T14:25:17-04:00May 11th, 2024|Categories: Uncategorized|

7:00 Creekside park in Archdale NC. The sun is up and birds are chirping!!! Here is how it went down. Stretching and then 10 rounds or more: 100 jump ropes 10 push ups 10 box jumps or step ups 10 sit ups 10 Mountain climbers 10 Squats 1 FNG. After workout circle up, F3 names


In the rain …

By |2024-05-09T08:55:59-04:00May 9th, 2024|Categories: Sweat Angel|

This morning while sitting in my car waiting I contemplated leaving at 530. Here comes Sacked and then Crash. We were the definition of SMALL WORKOUT groups. First our mission, then a short warm up. Our work out for today HIIT. 6 EXERCISES, with alternatives and then a farmers carry with dumbbells. After being thoroughly


In the morning, up at 4:05 am

By |2024-05-08T11:04:34-04:00May 8th, 2024|Categories: Natty's Hump|

Up, drove to the park. Sprinter groups noted bikers, runners, ruckers and of course boot campers. Slow mosey to church parking lot. Here's how it went down; HIIT CALL combat fitness: 2/3 suggested exercises Squats/squat jumps/tuck jumps 40 seconds In between circuits slow sprint between speed bumps. V ups/Crunches/Jack knives 40 seconds Mt climbers/mt runners/skiiers


Today at tennis courts. 5k race day @ Creekside

By |2024-04-13T12:07:02-04:00April 13th, 2024|Categories: Uncategorized|

655 almost everyone is there but pipes was late, no problem my friend!!! Stretching, arm circles forward, backwards, hug yourself, touch three places, on our six; right leg out, left leg out, apple sauce, baby pose, up dog, down dog... Pairs and pipes, curb appeal and Snooki. 150 squat jumps, partner jogs around courts 150


Raining at Archdale AO

By |2024-03-09T09:50:08-05:00March 9th, 2024|Categories: Uncategorized|

7:00 Saturday am.. Nasty weather. Curb appeal, Trojan, Fire Marshal, Red Cross, and Snooki met at the park..47 degrees and windy with rain we hunkered down under a park shelter. Here is how it played out out: Three guys and two, one did jumping jacks aka side straddle hops 150 aggregate, next step ups 150,



By |2024-02-18T14:50:26-05:00February 18th, 2024|Categories: Uncategorized|

Saturday morning February 18. 11 souls got together at the basketball courts at Creekside park. Here is how it went: Stretching lead by Clark Kent, then 4 laps or planks or side straddle hops, then burpees,step ups,push ups and then air squats. We performed these 16,14,12,10 and 8 times. Our F3 names then our COT.


Bear ye one another’s burdens and so fulfil the law of Christ

By |2024-02-10T12:40:16-05:00February 10th, 2024|Categories: Uncategorized|

Unfortunately I was not present for this workout. I am temporarily on the D.L. Thank you for those brave guys who stepped up. In the beginning there was stretching and flexibility exercises. The Thang goes as follows: it was a three man grinder, one guy ran around the courts, the second did monkey humpers and


Cold at Creekside park

By |2023-12-30T12:04:41-05:00December 30th, 2023|Categories: Uncategorized|

7:00 Saturday December 30. Nice ūüĆě rise, 29 degrees in the morning. This is how it went: Stretch, warm up or try to. Curb appeal on Q. 4 laps, 10 burpees or modified, aggregate at 150squats, 200 shoulder taps, 10 more burpees or modified thank you, 150 Merkins, 2 laps. To wrap it up for


Almost December!!!

By |2023-12-04T11:24:57-05:00December 4th, 2023|Categories: Sweat Angel|

We circled up after the site Q used a gas powered blower to clear the parking lot of debris. Thank you Shocker No moseying involved. Here is how it went to my recollection. Warm A Rama: -sun God's -toe touches count of 3 -stretches The Thang Shared the 30 ruck sack. I went first. Inch

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