Author: Timothy Richard

  • The Ol’ Hundo

    7 Men gathered at the old hundred this morning for some kettlebell action.

    Short mosey and warmup.

    11s with squats and WWIIIs

    4 corners: swings, Romanian deadlifts, American Hammers, Curls

    Hurricane (Ring of Fire rotating weights with each exercise)

    4 corners again

    Ring of Fire

    COT: Boys of Summer kicks off May 7 at Timberwolf, check Slack for Mem Day Convergence details. Prayers for Hermie’s son.

    I almost slept in this morning. Thankful I didn’t. You fine gents provide the motivation to be better and its a honor to know yinz.

  • 100 Posts Stronger

    For the 100th time, yours truly assembled with the Pax for a proper F3 beatdown. According to the light in the New Market fountain, heres how it went down:

    Short mosey and warm up.

    Four Corners, prostitute style, 100 reps each corner. Corner 1: Toe Taps; Corner 2: LBCs; Corner 3: Squats; Corner 4: Shoulder Taps. (I’m gonna be honest fellas, I severely underestimated just how many LBCs this would be; my bad).

    Catch Me If You Can: Bear crawl up Satan’s Hill while a partner does 20 merkins. Switch and repeat until the top.

    Ring of Fire: I’ve always wanted to a do a ring of fire that actually makes it all the way around. Today we accomplished such a feat. 20 reps of each exercise. Only Rule: No Burpees (Up Downs, unfortunately, are not Burpees).

    COT: Announcements: Boys of Summer starts May 7 at Timberwolf; Memorial Day convergence, details on Slack. Prayers: Hermie’s son.

    Grateful for the opportunity to lead, and more grateful for this group of men who push me to grow each day. Thankful for 100 posts and cheers to the next 100!

  • Ball Rolls

    The day began with some confusion on the Q: Matlock or Boberry? Both claimed to have signed up and came prepared to lead the assembled group of fine men. Being a great gentleman than I, Boberry kindly gave me the Q and we were off with my bag of tricks.

    Short mosey followed by the traditional Warmarama (SSH, Merkins, Jazzercise, various relatives). Head to the field to put in some work.

    WOD 1: Everyone grab a dodgeball. Ball rolls* 25ish yards, 30 merkins on the ball (10 right hand on, 10 left hand on, 10 both hands on), lunge with the ball over your head 25ish yards, 30 jack knives. Lunge another 25ish yards, 40 squat ball tosses. Repeat.

    WOD 2: team up. HIM 1 ball rolls 25ish yards while HIM 2 do SSH. HIM sprints to HIM 1 and takes up ball rolls while HIM 1 does LBCs. When HIM 2 reaches 25ish yards, HIM 1 sprints to meet him and assumes ball rolls while HIM 2 does merkins. After HIM 1 reaches the end zone, HIM 2 sprints up for 40 ball toss WWIs.

    To get the cardio in, we ended with a few rounds of dodgeball on the tennis courts.

    *Ball Rolls: A ball roll requires one to roll a ball a predetermined distance while bear crawling and using only the head as a means of projection. Commonly used to punish the Grafton High School Football team for swearing at practice or having grades below a B-. They were the bane of my existence during my brief tenure as the worst center in the Bay Rivers District.

    COT: names/numbers. Announcments: Boys Of Summer coming to Timberwolf soon; Memorial Day convergence, check Slack for details. Prayers: Big Rig’s Mom as she moves into the next stage of her treatment.

    Thank you fine men for humoring my lingering ball roll trauma. Special thank you to Boberry. Its an honor to be a member this PAX. Till next time.

  • Hello Darkness My Old Friend

    Four of Midlothian’s most handsome men gathered at The Old Hundred this morning only to discover the lights were also on spring break. Undeterred by the monsters in the dark, our fearless heroes pressed on. Heres what went down:

    Warm Up: Short mosey, SSH, Ukrainian Soldiers, Copper Head Squats, various stretches.

    Workout 1: Four Corners. Corner 1: kettlebell rows (10 per arm). Corner 2: 20 swings. Corner 3: 30 deadlift/squat combo. Corner 4: 40 overhead press to crossbody crunch.

    Workout 2: Ring of Fire. Various ab exercises around the circle.

    COT: numbers/names. Announcements: Nancy Lopez 5K on April 11 (details on Slack). Took us out in prayer.

    Thankful for fellowship with you fine men. ‘Til next time!

  • Just Another Workout

    Seven HIMs gathered at The Old Hundred this morning for just another workout. Not a beatdown, but also not nothing. Heres how it happened:

    Short mosey to get the blood pumping followed by the normal warm ups (SSH, Ukrainian Soldiers, The Big Herm, etc.).

    Slowsey to basketball courts at the back of the school for some 11s split between WWIIIs and squat thrusters.

    Circle up and have a Pax member call an exercise for the group while he runs across the playground and back. Rotate through the circle twice.

    Four Corners with curls, squats, overhead press, and calf raises.

    Slowsey back to the start. 2 minutes left, do skull crushers or curls until time.

    COT: names, numbers. Announcements: Nancy Lopez 5K on April 11, check Slack for details. Q sheet is a little empty; show it some love. Prayers for Wildcat this week.

    Not a beatdown, but a solid workout to start the day. Thankful for you gents and the opportunity to lead.

  • Rucketman

    Two HIMs met for an off the books rucking extravaganza. They met at the RounTrey Stop Sign (IYKYK) and undertook a 3ish mile ruck.

    Good conversation was interrupted when a rocket, launched from Cape Canaveral, streaked across the sky. Discussion of the physics of space travel, escape vs. exit velocity, and the terrifying prospect of re-entry asymptotes ensued.

    Check slack for announcements.

  • The FitnessGram™ Pacer Test 

    Midlothian’s two most handsome HIMs came out to Timberwolf on this beautiful morning to start the day on the right foot. Following a brief mosey and some warm up stretching and calisthenics, the fellas took on the Fitnessgram PACER Test. What is the Fitnessgram PACER you ask? Well, on its own terms:

    The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. . . . The running speed starts slowly, but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible.

    In layman’s terms: running sideline to sideline laps on the basketball court in progressively shorter intervals. Fail to complete the lap and you’re out.

    Our PACER had a twist: each man owed 100 merkins, WWIIs, and squats but could subtract their PACER laps from those totals (e.g. do 20 laps, only do 80 merkins, etc.).

    Following the first round of PACER and workouts, we decided to run it again for round 2 and glory.

    Finished with a slow mosey back to the parking lot, ended with COT. Took us out in prayer.

    Ponch is the undisputed PACER king, completing 70 and 72 laps respectively to my 60 and 54. Overall a great workout and a honor to lead.

  • Norway Wins Gold

    In honor of the Winter Olympics, 6 HIMs gathered at TImberwolf this morning to honor the our Nordic brethren.

    After a brief mosey, we got loose with some SSH, deadman hangs, Alabama Prom Dates, and LBCs followed by some general calisthenics to get the blood pumping.

    The Norwegian 4×4: Designed to increase VO2 Max over time, you run for 4 minutes at 80-90% of your max heart rate followed by 3 minutes of rest. Repeat 4 times.

    Cool down: Following our nordic trek around the track, we ran a final lap for good measure and some general stretching.

    COT: numbers, names, announcements, took it out in prayer

    Announcements: Frozen Triangle this Weekend.

    Always a pleasure to lead you gents!

  • Philosophy 101

    On this crisp Monday morning the Pax was reminded of Aristotle’s admonition that “we are what we repeatedly do. Excellence, then, is not an act, but a habit.” Therefore, to achieve excellence we need to repeat excellence in all we do. This is how we put that principle into action:

    Mosey to the other side of the parking lot. Side straddle hops, helicopters, dead man hangs, cherry pickers, and the Big Herm.

    Mosey to the front of the club house and receive directions. Run until you reach an intersection. In the intersection complete 10 merkins, 20 squats, 30 LBCs, and 40 calf raises. Hold a squat for the 6. Run to the next intersection and repeat (until excellence is achieved).

    The Pax completed 13 intersections before time was up. Mosey back to the clubhouse for names and numbers.

    Announcements: Frozen Triangle February 7. Running and Rucking both available options; chase car crew also needed. See slack for details. Come out to Satan’s Hill this Friday to celebrate Nancy Lopez’s 1000th Q.

    Prayers: numerous family members undergoing surgery or cancer treatment/diagnosis. Wildcat starts treatment this week.

    Its always an honor to lead you men!

  • First Ruck of the New Year

    Two Brave Hims gathered at the Rountrey Stop Sign this morning for the latest installment of Wednesday Morning Rucks. One Him enjoyed a coffee.

    Following a well trodden path, the fellas discussed life, fatherhood, and finances over the course of approximately two miles. At the conclusion of the ruck, they agreed there are some limits to the lengths they are willing to go to save a buck or get a deal.

    Join us next week for another installment of Wednesday Morning Rucks!

    Check Slack for Announcements.