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.

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


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,

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