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.


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 🌞 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


Veterans day 2023

By |2023-11-11T10:31:54-05:00November 11th, 2023|Categories: Uncategorized|

Another drizzling day with temperatures in the high 40's. At 700 we circled up. Warmed up, bit of stretching and lined up, butt kickers, karaoke, and then the Thang. 4 laps or side staddle hops -15 Merkins -2 laps or modify -25 step ups -25 Monkey humpers -25 dips 2 more laps Circle up, name


Beautiful morning in Lower Archdale LA

By |2023-10-28T10:08:20-04:00October 28th, 2023|Categories: Uncategorized|

This morning 10/28 we met at the basketball courts at Creekside park. Here is how it went. Circle up, Sun God, hug thy self, lunge right, left, Indian style, left over right and right over left. 4 laps, exercises: 15 Bobby Hurleys 15 Merkins 25 step up 25 Monkey humpers 25 dips Name a rama,


Another Rainy Saturday

By |2023-10-14T09:49:09-04:00October 14th, 2023|Categories: Uncategorized|

Today, October 14th we were fortunate enough to have a damp but mostly dry overhang with lights. Circled up at 7:00 for Sun Gods, stretching and warm up. We paired up. 1 guy did Side straddle hops and other did an exercise: Here is how it went: 150 Merkins aka Push ups 150 monkey humpers


In the gloom this morning

By |2023-10-07T12:13:19-04:00October 7th, 2023|Categories: Uncategorized|

This morning, Saturday October 7. Wet court this am, after circling up stretched. Paired up and one group of three. Here is how it went. Jogged 4 laps, as a team, 150 Merkins, 150 monkey humpers, 150 step ups, 100 spawls and 75 Lt dans. As one guy was performing the exercises one or two


A beautiful Morning in the park

By |2023-09-30T09:39:16-04:00September 30th, 2023|Categories: Uncategorized|

Curb appeal circled us up starting out with stretching and then we got down to the thing. 4 laps around the basketball court.. here is how it went. -5 4x4's - 20 Monkey humpers -20 crunches -20 dips -30 shoulder taps Then after each of the 5 exercises 2 more laps. After the older guys


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

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