Category: Rolling Stone

KB friday

AO: F3Rollingstone Q: Vespa-Odell PAX: Manwich, Hot Pack, chachif3, ti, Macgruber, Jobu, Detention FNGs: None COUNT: 8 WARMUP: run around the parking lot, followed by SSH, tempo prisoner squat, merkins, stretch, etc THE THANG: count : 25-20-15-10-5 1. single/double handed swings 2. lawn mower 3. snatch 4. American Hammer 5. thrusters 6. curls 7. toe […]


AO: F3Rollingstone Q: Life Alert PAX: Pox, heatstroke, Life Alert, Detention, ti, Vespa-Odell, Soprano, Big Tuna, Jobu, Macgruber, schoolbus, Spooner, 1st Date FNGs: None COUNT: 13 WARMUP: mosey to HRMS rock for the usual. THE THANG: 300 Inspired by the movie where all but 1 perished, we fought 1 hill 300 merkins. 1st mosey down […]


AO: F3Rollingstone Q: Life Alert PAX: Pox, Life Alert, heatstroke, Lean Cuisine, Manwich, Spooner, LoveSeat, Vespa-Odell, Detention, Jobu, Soprano, MC, chachif3, Hot Pack, jimmybuffett, All In FNGs: None COUNT: 16 WARMUP: mummblechatter THE THANG: runners with the P and ruckers on the greenway MARY: nope ANNOUNCEMENTS: Saturday BD 0700-0800 with 2nd F Sweet-spot to follow. […]

Daylight+Open field=Fun

AO: F3Rollingstone Q: Detention PAX: Life Alert, Lean Cuisine, Clickbait, Macgruber, ti, Jobu, Kumho, MC, LoveSeat, Vespa-Odell, Pox, Steel Cannon, Spooner, kilowatt, Detention, @sharkbait FNGs: None COUNT: 16 WARMUP: Mosey to the track. Hop the fence. Typical warmup exercises. One lap of four corners with 5 merkins and 5 squats at each corner whe I […]

Record numbers at PoxBox

AO: F3Rollingstone Q: Pox PAX: Pox, Hot Pack, Manwich, Vespa-Odell, Detention, Life Alert, Peanuts, Cheerwine, ti, Macgruber, Jobu, @backstop, @allin FNGs: None COUNT: 13 WARMUP: 100m run, 5 lat pulls, 5 slamballs, 5 PVC passthroughs, 5 PVC OHS, 5 PVC goodmornings, 5 PVC thrusters THE THANG: ‘Modified Dirty Thirty’ 3 rounds for time (22min cap) […]


AO: F3Rollingstone Q: heatstroke PAX: schoolbus, Life Alert, MC, Jobu, Clickbait, Macgruber, Big Tuna, schnitzel, Big Bird, Vespa-Odell, Pox, Spooner FNGs: None COUNT: 13 WARMARMA: Mosey to front of school with some shuffling and knee action. SSH. AV. PP. PP. THE THANG: APFT – 2 minutes max push ups. 2 minutes max sit ups. 2 […]

Flat Track Run

AO: F3Rollingstone Q: Detention PAX: MC, LoveSeat, Hot Pack, Detention, Jobu, Dry Rub, heatstroke, Kumho, chachif3, Pox, Vespa-Odell, Manwich FNGs: None COUNT: 12 WARMUP: Disclaimer. Run/Ruck. THE THANG: Suggested run on the track. Hot Pack likes the hills. Ruckers did the usual. MARY: Recover Recover. ANNOUNCEMENTS: Saturday beatdown moved to next week for the convergence […]

Post Murph Beatdown

AO: F3Rollingstone Q: Detention PAX: MC, Dry Rub, Spooner, Pox, Clickbait, Vespa-Odell, Detention, schoolbus, schnitzel, ti, chachif3 FNGs: None COUNT: 11 WARMUP: Mosey with butt kickers, high knees, side shuffle, karaoke, and lunges. Typical warm up reps along with stretching. Partner warmup with 200 squats while the other runs. I beleive this is called Dora […]

RS Murph 2023

AO: F3Rollingstone Q: Pox PAX: Man Down, Life Alert, jimmybuffett, Spooner, Detention, heatstroke, Peanuts, Big Tuna, Pox, @backstop FNGs: None COUNT: 10 WARMUP: none THE THANG: The Murph: 1 mile run 100 pull-ups, 200 merkins, 300 air squats 1 mile run MARY: ANNOUNCEMENTS: Praise report for. @jimmybuffet and completing the Ironman, what an accomplishement! Welcome […]

Not your Mom, it’s an EMOM

AO: F3Rollingstone Q: Pox PAX: Cheerwine, Manwich, Macgruber, Life Alert, Pox, Detention, Clickbait, Vespa-Odell, Hot Pack, ti, @backstop, @firstdate FNGs: None COUNT: 12 WARMUP: “mini-Murph”: 200m run, 1 pull-up, 2 merkins, 3 air squats x3 then with PVC 10 passthroughs, 10 OHS, 10 good mornings THE THANG: 3 EMOMs 5 min each Strength: deadlift or […]