Archives: Sweet Sixteen

  • When: 20180321
  • QIC: Funny car
  • The PAX: Funny car, Dreamliner, Yoast, Buoy, Space Monkey
  • In the spirit of the NCAA basketball tournament, today’s theme was “Sweet Sixteen”. While the F3 Weather APP reported 75 degrees and sunny skis, it seemed like 37 degrees and wet.


    Side straddle hops 16 in cadence 3, Calf Raises 16, Shoulder turn 16 cadence 3 count 8 and repeat other direction counting from 9 to 16, Abe Vigodas 16 cadence 3 count, Imperial walkers 16 cadence 3 count, Merkins 16 cadence three count, Squats 16 cadence three count, Lunges – 16 out, 16 back


    Dean Smith, the Hall of Fame of coach at UNC, told his players to “Play Hard, Play Smart, Play Together”. That’s how we play in F3.

    After each round of exercises two PAX passed a basketball back and forth for about 50 yards and back. The fifth PAX dribbled a basketball for 50 yards and back. If a basketball was dropped all PAX had to do 5 burpees. Basketballs were dropped four times.

    Round of 64: 64 Moses Malone (jump up to get the rebound), 64 LBCs, 64 Merkins, 64 Bicycle kicks

    Round of 32: 32 Moses Malone, 32 LBCs, 32 Merkins, 32 Bicycle kicks

    Sweet Sixteen: 16 Mountain climbers 2 count, 16 Bobby Hurley, 16 Side straddle hops cadence 3 count, 16 Burpees

    Elite 8: 8 Mountain climbers 2 count, 8 Bobby Hurley, 8 Side straddle hops cadence 3 count, 8 Burpees

    Finished with 5 burpees then moseyed back to the flag


    Count-o-rama, name-o-rama, announcements

    Jimmy V said the following in 1993 at the ESPY’s: “To me there are three things everyone should do every day. Number one is laugh. Number two is think — spend some time in thought. Number three, you should have your emotions move you to tears. If you laugh, think and cry, that’s a heck of a day.” Some of our workouts have made us think, laugh, and cry (in pain).

    Galatians 5:22-23  But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!

    Ephesians 4:29  Don’t use four or abusive language. Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them.


    Funny car – “Beep beep”