Wednesday, September 27
Always 70 and Sunny
Always 70 and Sunny

Respect @ Daville


Three PAX showed up for this morning’s beatdown with no established Q, YHC and Opus decided to lead this one this morning and here is what went down:


We mosey to the Bus loop side of Atlee HS and triangle up for 20 SSH, 10 DQ, 10 Helicpoters, 15 arm circles (10 small 5 big) reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 LBC’s 8 Reverse Scorpions, 10 Scorpions and 20 merkins.


Triple Check 1 –

Using the inner bus loop as the timer, Partner 1 (P1) runs a lap, P2 – Step ups and P3 -40 merkins then rests. The rotation is P1 – to Step ups, P2- Merkins and P3 runs the lap, the last rotation P1 – Merkins, P2 – Runs the Lap and P3 – Step ups. This is one full rotation with 2 more rotations to complete the triple check.

Triple Check 2 – Opus has this one and we mosey to the West Entrance and P1- Lunges from entrance to fence then moseys back as the timer, P2 – sit ups with feet on Bench and P3 – Freddie Mercuries. In similar fashion to above we complete 1 rotation for a set. We perform 2 more sets for a complete triple check,

Mosey to Parking lot – YHC starts 11’s on the parking lot with 10 squats, then lunge to other side 1 LBC, Bernie Saunders back to start for 9 squats then lunge to 2 LBC’s. We get to 5 and 6 stop due to time.


Numberama, Namerama, Opus took us out in prayer.

No one under 50 this AM so this was a Respect workout! Have a great week, 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.