Always 70 and Sunny
Always 70 and Sunny

Sweet Sixteen


Sixteen convened at Mary Munford for the second annual F3RVA March Madness.  No surprises this year, just a beatdown followed by some hoops.  Here’s how it went down:

Single line jog to the basketball courts to claim our space for the next 45 minutes.  Four left hand layups followed by 4 right hand layups.  Line up military style for COP.

SSH – 20
High Knees – 20
Butt Kickers – 10
Defensive Slide – 10
Floor Slaps – 10
Dive for the Ball Reverse Flutters – 15

The Thang
4 corners.  Break up into equal size groups and disperse to a corner.  30 exercises per corner then rotate clockwise.  Exercises were merkins, jump squats, lbcs, carolina dry drocks.  Repeat.

Line up on the baseline for Senior Night to honor the region’s seniors that made it to the big dance:

Line drill
JeQuan Lewis – 1414 points.  14 burpees followed by 14 mountain climbers (2 count).
Line drill – forward and backward
London Perrantes – 563 assists.  5 merkins (4 count).  6 burpees.  3 american hammers (10 count).
Line drill – defensive slide
Zach LeDay – 673 rebounds.  6 jump squats (2 count).  7 lt dans.  3 burpees.
Line drill

1 and 1 challenge.  4 front-ends of a 1-1.  If you miss the front end then 10 burpees.  We missed all 4 front-ends (BT, Wedding Singer, Splinter, Honeymoon).  40 burpees.  That was fun.

Break up into teams of 2 and spread out to all the baskets.  Play 2 on 2 for the final 12 minutes.  3 minute games with winners rotating clockwise.

Mosey back to the flag where Wilson took us out.


Thanks for enduring another March Madness themed workout.  This year was not as much of a surprise as last year as the PAX appeared to know what was coming most of the workout.  There were some repeats in there but also tried to mix it up a little bit.

Bleeder is clearly getting back into mid-season form, demonstrating his ability on line drills.  He and Rosie got into a couple battles during those line drills.

The PAX once again demonstrated the lack of ability to shoot free throws after an upper body heavy workout.  Even Honeymoon, proclaiming his heritage from Indiana, missed the front-end.  One of these years we may get above 50%.

Lab Rat seeked YHC out as a partner this year and I am happy to report that Lab Rat did not suck.  He may have even made a few baskets.


  • See Wilson for info on his charity golf tournament.  Thanks to all who have donated or signed up so far.
  • Flashdance has some announcement about sleeping bags and jerseys
  • Lunch at various lunch spots today
  • You have until noon to sign up for the F3RVA Bracketology.  Sign up before noon and get me the cash whenever.  http://f3nation.com/2017/03/14/f3-rva-bracketology/

Splinter out.




  1. Swirly (F3 Corporate) on

    Hoosiers baby ! Always look forward to this particular Splinter workout .. Great job pax.
    See y’all in the gloom.

  2. Never disappoints! Go ahead and sign up for next year as well.

    “I’m calling backboard!”

  3. I didn’t get to go last year so I enjoyed this thoroughly. In case anyone was counting, I think Pucker and I went 3-0 in the 2-on-2 tourney and we scored a grand total of three points during the entire tournament.