AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: pleasant and cool 65 deg WARMUP: Mike Phelps x10, IW x10, Abe Vigoda x10, mosey to blacktop in the back THE THANG: WallE’s 7/5 pyramids Round 1: -1,2,3,…7 reps of 3 exercisesContinue reading “PyramidsTheSwamp-2015-08-18”
Tag Archives: Alan Hockenjos (Walden)
Music Through the Decades
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Dick Clark, Alan Hockenjos (Walden), Harjot Pannu (Cruiser), Joe Becker (Scrambled), Nick Behmke (Watson), seighaomuso, Victor Fields [night walker], #ArtofWar #Shooter FNGs: None COUNT: 10 WARMUP: DC Stretches THE THANG: 4 Corners 60s. 20 Bicep Curls 20 Triceps Dips 20 Squats 70s 20 overhead press 20 lunges 20Continue reading “Music Through the Decades”
Hill Reps & Heavy Lifts
AO: ao-the-rising Q: Pork Roll – Suncoast Torchlighter-in-Chief PAX: Pork Roll – Suncoast Torchlighter-in-Chief, Marc Rubenstein (ScarU), Achilles Estavillo (SideOut/JabJab/Scorpion K, Sunny The Machine Sehgal, Alan Hockenjos (Walden), Aryaman Kulkarni (MasterChef), Barry Brown (Striper), Erik Cabral (Styx), Harjot Pannu (Cruiser), Harkawal G.O.A.T, Herve Francois (Stingray), Hot Rod, Matt Hopkins (Brisket), Patrick Chow (Black Hole), RedCoat,Continue reading “Hill Reps & Heavy Lifts”
1WO-3AOs-atTheSwamp-2025-08-07
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER), Joe Becker (Scrambled), Thoreau-from-F3-Houston FNGs: None COUNT: 5 Conditions: 64 deg WARMUP: :bat: wings 20 IC and motivators from 10 THE THANG: 5 pain stations around the school Each station: coupon, abs, and legs, all 20 reps, IC as appropriate andContinue reading “1WO-3AOs-atTheSwamp-2025-08-07”
28 Rosedale Park
AO: ao-the-swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Original Q was BlackHole. I showed up so I guest Q at The Retreat (first time)… WARMUP: Phelps with Kickback 10c Upper Body, Hamstring & Quad stretches 10c Shakira 10c Open/Close Gate 10c Heel Scoops 10cContinue reading “28 Rosedale Park”
BeSomeoneDay-atTheSwamp-2025-07-21
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 67 deg, dry and clear WARMUP: na THE THANG: Be Someone Day – 1 in 10 kids are abused by age 18 (every 10th rep is a burpee) B – Bat wing ( :muscle: ⭕️,Continue reading “BeSomeoneDay-atTheSwamp-2025-07-21”
FiestaBeatdown-rerun-atTheSwamp-2025-07-14
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 74 deg and humid WARMUP: windmills, IWs, sprinklers THE THANG: 3 11s from San Mateo’s Hill Yeah Mosey to the blacktop in the back. 1st 11: Air squats / jump squats with mosey in btw 2nd 11: lbcs /Continue reading “FiestaBeatdown-rerun-atTheSwamp-2025-07-14”
12 corners
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: – arm circle, circle arm – SSH – Moroccan night club – weed picker – windmill – imperial walker THE THANG: – 4 corners variation – at each “corner” of theContinue reading “12 corners”
Beach-body Workout aka Swampbody Workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 WARMUP: armcircles forward, squats, armcircles reverse, sprinklers, ssh X10 THE THANG: Get in beach body shape Burpees, No Surrenders, Dips, Foxholes, Imp WalkersX20 Mosey 1 lap Repeat, x15 repeat X10 Last set of Burpees replaced with “Swampees” a burpee with anContinue reading “Beach-body Workout aka Swampbody Workout”
2nd Annual F3 NJ Summer Swolstice – Belmar Beach
AO: backblasts Q: Sachin Kulkarni (Scoop) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Herve Francois (Stingray), Alan Hockenjos (Walden), Harkawal G.O.A.T, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), MIGUEL SALINAS (Cool Breeze), Barry Brown (Striper), Hot Rod, Octave, RedBull, Glory Days,Continue reading “2nd Annual F3 NJ Summer Swolstice – Belmar Beach”