AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 2 The Swamp Blizzard Beatdown. 2 Swampers trudged their way to the Swamp thru 12”-18” Snow and still lightly falling. WARMUP: arm circle, circle arms, arm pretzels, Grady corns, windmills, Imp Walkers, and SSH X10 THEContinue reading “Swamp Blizzard Beatdown”
Tag Archives: Alan Hockenjos (Walden)
Lenten Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Sunny The Machine Sehgal, JM ROONEY (GROVER), Patrick Chow (Black Hole), Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: COUNT: 5 WARMUP: arm circles, neck rolls, motivator, windmills, toe touch hops, Apollo Ohno THE THANG: merkin mile, 15 reps x5 stops; Pyramid of 10-20-30 big bois, 30-20-10Continue reading “Lenten Beatdown”
S2S-Day45-Retest-atTheSwamp-202616
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 2 Conditions: 30 deg and fresh layer of snow WARMUP: 15 burpees, EMOM x 10 min of 1-45 sec mosey 2-45 sec inchworm merkins 3-45 sec squats 4-45 sec up-downs 5-45 sec dead bug RepeatContinue reading “S2S-Day45-Retest-atTheSwamp-202616”
S2S-day40-atTheSwamp-2026-02-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 31 and light breeze WARMUP: 15 burpees, EMOM 5 min x 2 rounds: squat, Romanian deadlifts, up-downs, dumbbell front rack hold, and glute bridge, 15 burpees THEContinue reading “S2S-day40-atTheSwamp-2026-02-12”
STS day 36 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 S2S day 36 Cross-Training WARMUP: 15 burpees 2 rounds :45 each exercise Jumping jacks Db front squats Glute bridge Db bent over rows Plank holds 15 burpees THE THANG: Crosstrain- :45 each exercise for 24 min Db thrusters Sit-upsContinue reading “STS day 36 @theSwamp”
S2S day 33 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 5 S2S day 33 Crosstrain WARMUP: 2 rounds :45 each exercise Air squats Db bent over rows Jumping jacks Db Roman dead lift Plank shoulder tapsContinue reading “S2S day 33 @theSwamp”
S2S-Day29-atTheSwamp-2026-02-02
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Dustin Crosby (Khaleesi) FNGs: None COUNT: 5 Conditions: 15 and clear WARMUP: 15 burpees, 5 min mosey, 5min AMRAP of: 12 squats, 8 bent over rows w coupon, and 6 inchworms, 15Continue reading “S2S-Day29-atTheSwamp-2026-02-02”
[The Swamp] S2S day 26 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 S2S day 26 Crosstrain 2 degrees out, but no wind so we have that going for us. WARMUP: 15 burpees then; 2 rounds :45 each exercise Mountain climbers Air squats Db bentContinue reading “[The Swamp] S2S day 26 @theSwamp”
S2S-Day22-atTheSwamp-2026-01-26
AO: ao-the-swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 2 pax walked to AO, through un-shoveled sidewalks 10” or deeper WARMUP: shovel a spot to exercise THE THANG: Day 22 Shoulder 2 Shoulder -15 burpees -5min mosey- around loop and out to plowed parallel side street -5minContinue reading “S2S-Day22-atTheSwamp-2026-01-26”
S2S-D15-atTheSwamp-2026-01-19
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Conditions: 18 and calm, :snowflake: on ground WARMUP: 5min mosey around dropoff loop, 5min AMRAP: 10 walnut crackers, 10 dumbbell bent over row, 10 icy :mountain: :person_climbing: THE THANG: tel:50-40-30-20-10 dumbbell alternating snatch and big bois MARY:Continue reading “S2S-D15-atTheSwamp-2026-01-19”