AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: in honor of Huck L Berry, potato pickers. Shoulder arm stretch, shoulder blade squeeze, windmills, ssh, lunges x10 THE THANG: run to the track, Burpees x10 atContinue reading “The Walden 100 Workout @theSwamp aka running BLAPS”
Tag Archives: Alan Hockenjos (Walden)
F3 Princeton 7th yr Anniversary
AO: The Rising Q: Curtis Hoberman (Dos Equis) , Achilles Estavillo (SideOut/JabJab/Scorpion King), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, RedCoat, Killbill, Justin Taffer (Sandtrap), JM ROONEY (GROVER), W. Jason Griffith (F3 Risky Business), Vintage (Eric M), Rick Nuel PAX: Hacksaw, Hitchcock (Randy Sherman),Continue reading “F3 Princeton 7th yr Anniversary”
Swamp pre anniversary Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , Launchpad (Paul Harrison) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison), JM ROONEY (GROVER) FNGs: COUNT: 4 WARMUP: 1800s West Point warmup (launchpad), DC stretch and motivator THE THANG: anniversary beatdowns: practice section 2, dry run to work on timing and logistics; run throughContinue reading “Swamp pre anniversary Beatdown”
Just-Another-Day atTheSwamp-2026-04-06
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison), JM ROONEY (GROVER), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 6 Conditions: 40 deg WARMUP: windmill, iw, ⭕️:muscle: THANG 1: National Student Athlete Day N – Norris, Chuck merkin S –Continue reading “Just-Another-Day atTheSwamp-2026-04-06”
Spring Break at the Swamp continues
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 WARMUP: arm circle arms, arm pretzels, windmills, tappy taps, jump ropes X10 THE THANG: pick up where we left off, back to school/ Billy Madison style workout. Complete each grade ( fromContinue reading “Spring Break at the Swamp continues”
The Swamp Spring Break Beatdown Part1
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Spring Break Week at The Swamp! WARMUP: Arm circle arms, Michael Phelps, windmills, tappy taps, ssh x10 THE THANG: Back to School/ Billy Madison style workout. Repeat 1st grade thru 12th pickingContinue reading “The Swamp Spring Break Beatdown Part1”
The Anchor Beatdown- all hands on “deck”
AO: The Anchor Q: Alan Hockenjos (Walden) , PAX: Nick Behmke (Watson), Alan Hockenjos (Walden) FNGs: None COUNT: 2 Anchor pyramid workout using Watson’s F3 deck of cards. WARMUP: arm circle arms, Michael Phelps, windmills, ssh x10 THE THANG: pyramid workout 5 exercises per round, increase reps by 5 between rounds, run a loop. 1stContinue reading “The Anchor Beatdown- all hands on “deck””
Another-Day-atTheSwamp-2026-03-26
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 49 deg and calm WARMUP: AbeVigoda, :muscle:⭕️, ⭕️:muscle:, IW, SSH THANG 1: Equal Pay Day Paula Abdul w 13 squats at each line, bear crawl 2 parkingContinue reading “Another-Day-atTheSwamp-2026-03-26”
Not a BAYOUrself Burn
AO: The Swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: JM ROONEY (GROVER), Achilles Estavillo (SideOut/JabJab/Scorpion King), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole) FNGs: None COUNT: 5 YHC Q heading to NOLA this week… Why not a BAYOU themed BD at The Swamp… It was raining, too! WARMUP: Everything SlowContinue reading “Not a BAYOUrself Burn”
Swamp Beatdowns
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 04 WARMUP: 5 Motivators, DC Stretches, Shoulder Stretch THE THANG: Thang 1: 5 Rounds of BLIMPS (Burpee, Lunge, Imperial Walker, Merkin, Plank Jack, Squat) with a stop atContinue reading “Swamp Beatdowns”