Tag: @Backstop

Partner Tabata

AO: f3rollingstone Q: Hot Pack PAX: chachif3, Detention, Jobu, Macgruber, Manwich, Pox, Remy, Vespa-Odell, Backstop, All in FNGs: None COUNT: 11 WARMUP: the usual with a partner plank, sprint mixed in THE THANG: Partner Tabata- one works as hard as you can for 20s then rest while the other works. repeato for 4 rounds per […]

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) […]

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 […]

‘Nancy meets Charlotte’

AO: F3Rollingstone Q: Pox PAX: Vespa-Odell, Cheerwine, Hot Pack, ti, Detention, Pox, @firstdate, @backstop FNGs: None COUNT: 8 WARMUP: 200m run, 10 of each: slamballs, kb swings, pvc pass through, pvc OHS, PVC goodmornings THE THANG: ‘Nancy meets Charlotte’ 4 rounds for time (18 min cap) 400m run 15 OHS (95, 65, sub front squat […]


AO: F3Rollingstone Q: Life Alert PAX: schnitzel, Life Alert, Detention, Spooner, Big Bird, LoveSeat, ti, Jobu, Vespa-Odell, Peanuts, Clickbait, MC, BackStop, Richard FNGs: 1 Richard COUNT: 14 WARMUP: wrinkle in the plan. Mosey to dumpster area for the usual SSH, IST, PP, MP, AO, Lumbergs, Tempo Merks, PP THE THANG: 6 fresh coupons awaited the […]

Nothing Fancy

AO: F3Rollingstone Q: Detention PAX: Big Bird, LoveSeat, Manwich, MC, Slash, Detention, @all in, @backstop, Isaac, Xavier FNGs: 2 Isaac, Xavier COUNT: 10 WARMUP: Disclaimer. THE THANG: Ruckers start on greenway and come back through the neighborhood. Runners go to front entrance of neighborhood and come back through the greenway. MARY: None. ANNOUNCEMENTS: Lots of […]

PoxBox Good Friday 2023

AO: F3Rollingstone Q: Pox PAX: Vespa-Odell, Detention, Hot Pack, Pox, Life Alert, @firstdate, @allin, @backstop FNGs: None COUNT: 8 WARMUP: PVC stretch THE THANG: Three rounds for time (35 minute cap) 60 lunges 39 double unders (singles) 72 bar open shoulder to overhead (45, 35, 30, 20 with kbs) 600 m run with slamball 3 […]

Up and Down

AO: F3Rollingstone Q: Pox PAX: Vespa-Odell, Detention, Hot Pack, chachif3, Pox, schoolbus, @firstdate, @all-in, @backstop FNGs: None COUNT: 9 WARMUP: 200m run, with PVC 10X OHS, good mornings, thrusters, pass through, 5 burpee over bar x2 THE THANG:  ‘Up and Down’ for time Run 100m-200m-300m 20 hang snatch (95/55/45) sub OHS 30 KB thrusters 40 […]

Another FGB

AO: F3Rollingstone Q: Pox PAX: Vespa-Odell, Pox, Hot Pack, Manwich, Detention, Cheerwine, @backstop, @all-in, @first date FNGs: None COUNT: 9 WARMUP: 300m run, 5 each slam ball/air squat/pushup, 200m run 10 each, 100m run 15 each THE THANG: “Another Fight Gone Bad” 3 rounds for total reps 1 min each: Thrusters (75/55) Wallball sit-ups KB […]