Saturday, September 23
Always 70 and Sunny
Always 70 and Sunny

16 Degrees with a 100% chance of bare knees


One Davillian and one travelling from the south met in the parking lot of Atlee High School for a 16 degree beatdown. Honeydo would have been proud as both PAX members were exposing their knees in this cold weather. This is what transpired:

COP – All In Cadence in counts of 10, 15, or 20.

SSH, Don Quixotes, Helicopters, One legged lunges, switch legs, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, LBCs, Heels-To-Heaven, One legged APD, other leg, Rosalitas

Partner Suicides – One partner runs to first trees as other partner does an exercise. Once back, the other partner runs. Each tree was further so each of the partners ran 3 times and did increasing exercises of of the following.

  • Round 1 – Merkins – 5, 10, 20
  • Round 2 – Jump Squats – 5, 10, 20
  • Round 3 – Burpees – 2, 4, 8

Balls/Plank to the Wall – Hold yourself in Ball-To-The-Wall. After about 20 seconds, walk self down to Plank-to-the-Wall. Hold for 20 seconds. Walk self to balls and repeat balls/plank.

Raised APD Dips – In Cadence – (10)

Pull-up Hangs/Merkins – Alternate between the 2 of us. Pull yourself up and count down from 15. Once you reach 5, start slowing lowering yourself. Then do 10 Merkins of your choice IC. We did 3 rounds of this.

Suicides – 2 on the basketball court followed by 25 LBC after the first and 25 Freddie Mercuries after the 2nd.

Plank-O-Rama – All IC – 10 CDD/Merkins, rotate to side for 10 lower hip and raise, followed by 10 back planks with lowering and raising but following by 10 lowering hip and raising on other side. The last was 10 rotating elbow planks. Ended with holding 6 inches for a count of 30.

COT – Numberarama, Name-O-Rama, Announcements, YHC tooks us out.


Thank you Florence for travelling and joining me for this Respect Eve workout. We only explored a small portion of quite a large AO. Florence arrived a few minutes before YHC arrived and explored quite a bit of the AO before he found YHC parked in the front of the school. A lesson that both PAX members learned this morning is to invest in cold weather gloves. Gloves less than satisfactory for the temperatures of today can make the experience miserable.


  • NYE convergence – This Saturday at Dogpile at 6 AM.
  • The return of the Frozen Triangle is coming to 3 AOs on January 21. Be afraid and ready for an unforgettable morning.

It was an honor to lead this morning. Well done!

Gotta Run!



About Author

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