Author: Timothy Richard

  • Half a Workout

    To celebrate completing a half marathon, I took the Q. But Snookie threatened to Ghost Flag it, so I only planned half a workout. It went ok.

    Warm up: mosey to the other side of the parking lot. SSH, Andy Dufrene, Jazzercize, toe touches into wives into the Big Herm/Pigeon.

    WOD 1 – Triple Check: Alabama Prom Dates, LBCs, Run to the stop sign and back.

    WOD 2 – Elevens: WWIII and merkins.

    WOD 3 – Triple Check: Merkins, squats, bear crawl across parking lot.

    WOD 4 – Four Corners (Prostitute Style): Corner 1 – Toe Taps; Corner 2 – Hello Dolly (that I learned I’ve been doing wrong); Corner 3 – Merkins (courtesy of Nancy Lopez); Corner 4 – Firecrackers (courtesy of Wildcat).

    WOD 5 – Ring of Fire to end of time.

    COT: names, numbers, named FNG Logenstein.

    Announcements: new schedule (M – Alamo; T – Old Hundred Kb; W – Timberwolf; R – Open; F – Satan’s Hill); Matlock 2.0 expected February 2027. Prayers: brothers in the Pax and their families. Ended in prayer.

    Thank you Snookie for allowing me to plan half a workout and make the rest up as I went along. Thank you Pax for allowing me to lead on this balmy morning.

  • RuckTrey

    5 of SOJ’s finest men gathered this morning for a predawn ruck through the Treyborhood. 2.7ish miles covered at a comfortable pace and even better conversation ranging from celebrations of the moon, trademark law, crimes, and the constitution of various elected leaders.

    ‘Twas a great morning with great men. Join us next Wednesday at the stop sign.

  • Four Corners

    Five of Midlothian’s finest shook the yoke of the fart sack to gather some gains today. According to the chorus of frogs, this is what went down:

    At 5:30 sharp (no sooner, no later) mosey to the white bin and back. SSH, deadman hangs, and the Big Herm to get loose.

    Four Corners 1: 10 Swings, 20 squats, 30 Romanian Deadlifts, 40 squat thrusters. Prostitute style.

    Four Corners 2: 20 curls, 40 skull crushers, 60 LBCs, 80 Alabama Prom Dates

    Ring of Fire: assorted, homegrown, certified organic exercises to time.

    COT: Homegrown Half this weekend. Check Slack for details and more. Ended with prayer.

    Grateful for you fellas and the opportunity to lead.

  • Full Body Workout

    Three HIMs arrived at the Old Hundred this morning ready to pump some iron. YHC planned the concept of a full body workout. Here’s how I recall it happening.

    Mosey to get started followed by stretching to loosen up. The goal was a full body workout a beatdown. Each evolution was two sets of each, 20 reps of each.

    First Evolution: Overhead press, skull crushers, 21s

    Second Evolution: Teapots, bench press, Purple Rains

    Third Evolution: American Hammers, WWIIIs, Planks

    Fourth Evolution: Swings, Squats, Romanian Deadlifts

    Fifth Evolution: Calf Raises, Single Leg Deadlifts

    COT: names, numbers. Check Slack for announcements. Prayers for each other and the Pax.

    Full body workout complete. Honored to lead.

  • Not It

    Despite the end of Boy of Summer, 4 HIMS arrived at Timberwolf eager to continue the school yard games. YHC planned to take us back to the glory days with Tag and Sharks & Minnows. Unfortunately, too many brethren succumbed to the fartsack and we lacked the numbers. Undeterred by the snoozing comrades, we regrouped and put in some work. Here’s what went down:

    Mosey to the track and brief warm up.

    Jog the curves, sprint the straightaways. At the start of the next curve, pause for an exercise rotating the leader.

    Completed 2.5 Miles with various merkins, WWIIs, Squats, Freddys, Imperial Walkers, Never Surrenders, and similar ways to get the blood flowing.

    Ended with a COT. Prayers for Cookie’s friend and Fandango’s family. Convergence at Gridiron Saturday (Text Heist for a headcount). Ended in prayer.

    Not the workout we wanted, but the workout we needed. An honor to lead!

  • The Crap Shoot

    5 Men took a gamble on this morning’s workout and it paid off.

    Started with a mosey and some warmups/stretching before I broke out a die and explained the Rules:

    Announce the exercise, roll the die, number on the die = numbers of reps. Repeat. Roll a 6 = Move to next exercise. Roll the same number twice in a row = complete the reps and run to the donation box and back.

    Completed: kettlebell swings, overhead press, squats, curls, Romanian deadlifts, (too many) skull crushers, single leg deadlifts, lawnmower pulls, halos, Alabama Prom Dates, American Hammers, WWIIIs, bench press.

    COT: Names, Numbers, Announcements (Convergence this weekend, Matlock is leading Tag at Timberwolf Thursday), Prayers for Cookies friend.

    Always an honor to lead you men. Thanks for humoring the fate of the die.

  • 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!