Always 70 and Sunny
Always 70 and Sunny

Daville Triple Workout


YHC is back from spring break and finisihing 1/2 Marathon on Saturday ready to get the body going again for the week. We had three post today for a bootcamp and this set the table for a nice workout and here is what went down:


Mosey to the bus loop entrance to Atlee High School and performed 20 – SSH, 10 – 4ct DQ’s, 10 helicopters, 15 arm circles 10 small and 5 big, reverso, 10 Ukrainian Soldiers, 10 Imperial walkers, 10 – 4ct American Hammers, 10 Alabama prom dates, 10 LBC’s 10 scorpions and 20 merkins.


One Mosey to bus loop for a triple check, Partner 1(P1) runs the interior loop as the timer, P2 Step ups on the bench and P3 – performs 40 merkins and rests the remaining time. Everyone takes a turn at each station for one rotation. We do 3 rotations for a TC.

Two Mosey to Tennis Courts and Brocode (We all stayed together on these exercises) bear crawl side line to mid line, crawl bear back to side line, then forward lunge from side line to opposite side line, reverse lunge back. Repeat this routine 2 more times.

Three Mosey to basketball court for a final triple check. P1 – Runs suicides as the timer, P2 – 5-10 pull ups, P3 LBC’s. Everyone takes a turn at each station for one rotation. We do 3 rotations for a TC.

Back to the Flag for 1 minute of stretching.

Numberama, Namerama , YHC took us out in prayer.


It was great to see Rounders back from his Army tour. We had some prayer request for Lab Rat who is dealing with cancer, Trout who’s entire family is positive with COVID-19 and our missing F3 brothers who normally attend our workouts during the week. We miss you gents!

Have a great week gents and I will see you in the gloom…Cheers, CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.