AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER) FNGs: None COUNT: 6 Conditions: 28 deg WARMUP: see below THE THANG: Day 8 of Shoulder to Shoulder Challenge * EMOM: 10 min Min 1: 45s Reverse Lunges Min 2: 45s dumbbellContinue reading “S2S-D8-atTheSwamp-2026-01-12”
Tag Archives: Alan Hockenjos (Walden)
Seven Anchored Shoulder 2 Shoulder
AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Nick Behmke (Watson), Patrick Chow (Black Hole), Dick Clark, Alan Hockenjos (Walden), Steven Squibb (Splinter), Milky Way FNGs: None COUNT: 7 Workout #7 of Shoulder 2 Shoulder (S2S) Challenge WARMUP: 5 min Cardio Choices – Run – SSH – Side Shuffles – Cairioca 5 min AMRAP –Continue reading “Seven Anchored Shoulder 2 Shoulder”
Shoulder2Shoulder-atTheSwamp-202605
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: 20 deg, full moon WARMUP: 2 rounds of EMOM (45sec): mosey, inch-:worm: merkins, squats, flying :chipmunk:, and :dizzy_face: :lady_beetle: THE THANG: 1st WO of Shoulder2Shoulder 45d Challege (a collab btw F3 andContinue reading “Shoulder2Shoulder-atTheSwamp-202605”
Deck the Hauls
AO: backblasts Q: Steven Squibb (Splinter) PAX: Nick Behmke (Watson), Dick Clark, Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 5 WARMUP: mosey, butt kickers, high knees, side shuffle (flap jack), karaoke (flap jack), calf raises x6 ic, leg swings (flap jack) x6 ic, open gate x10 ic, arm circles x6 ic, circleContinue reading “Deck the Hauls”
BurpeeCar-atTheSwamp-2025-12-11
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 33 deg, windy at times WARMUP: windmills, squats, :muscle: :pretzel:, SSH THE THANG: bonus: drop and do 2 burpees every time you see a car driving around (bus, garbage trucks and parkedContinue reading “BurpeeCar-atTheSwamp-2025-12-11”
The Watson Files – An F3 Murder Mystery Beatdown
AO: backblasts Q: Nick Behmke (Watson) PAX: Sunny The Machine Sehgal, Hitchcock (Randy Sherman), Alan Hockenjos (Walden), Marc Rubenstein (ScarU), Steven Squibb (Splinter), Nightwalker FNGs: None COUNT: 7 WARMUP: THE THANG: 🕵️♂️ THE WATSON FILES An F3 Mystery Beatdown ⸻ 📜 The Thang Overview Our Nantan (Side-out / JAB-JAB / Scorpion King has been MURDERED!Continue reading “The Watson Files – An F3 Murder Mystery Beatdown”
DayWOD-atTheAnchor-2025-11-22
AO: ao-the-anchor Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 47 deg and tapering rain WARMUP: BatWings, IW, squat – all IC x 10 THE THANG: the date 11’s w burpees and SSH’s (=55 reps) 22’s w merkins and squats (=231 reps) Attempted 25’s w foxholes and LBC’s butContinue reading “DayWOD-atTheAnchor-2025-11-22”
YAMM! (Yet another Merkin Monday)
AO: ao-the-swamp Q: Matt Hopkins (Brisket) PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 6 Had a great time working out with the HIMs of the Swamp! Excellent meeting Launchpad and getting to do a Lunge Act with Dos for the firstContinue reading “YAMM! (Yet another Merkin Monday)”
Merkin Monday
AO: ao-the-swamp Q: Brian Huang (Zelda) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis), Ari Meisel (Moneypenny), Harjot Pannu (Cruiser) FNGs: None COUNT: 8 WARMUP: arm circles, circle arms, Michael Phelps, open gate, closed gate, right arm over left, left arm over right THEContinue reading “Merkin Monday”
Kpop_Demon_Hunters-atTheCoop-2025-10-30
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 51 and rainy WARMUP: IW, AbeVigoda, squat, Michael Phelps all in cadence to 10 reps (IC x 10) THE THANG: YHC totally obsessed about this movie and thought appropriate to share w Halloween tomorrow; following exercises done with theContinue reading “Kpop_Demon_Hunters-atTheCoop-2025-10-30”