AO: The Anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Sunny The Machine Sehgal, Dick Clark, Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion King), Nick Behmke (Watson) FNGs: None COUNT: 5 5 Alive at The Anchor… WARMUP: Field Lap Motivators 5x Marching (Mental Coordination): – Arm Circles / Circle Arms – Seal Claps – Jabbers DCContinue reading “Rationalize 1:4”
Tag Archives: Alan Hockenjos (Walden)
The Swamp Beatdown- “Death by Swampy Runner”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: arm circle arms, copperhead squats, imp walkers, tappy taps, windmills, mummy kicks x10 THE THANG: inspired from an IPC 22’ workout called death by skinny runner. 6Continue reading “The Swamp Beatdown- “Death by Swampy Runner””
Nautical beatdown – Absecon Lighthouse
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: COUNT: 4 WARMUP: various stretches, motivators, hill billies THE THANG: mosey (with pain stains) to the Aerie (high school track and steps); Wellerman Sea Shanty shuffle (2.5 minutes of merkins andContinue reading “Nautical beatdown – Absecon Lighthouse”
Helmet Hill WO with Cruiser
AO: The Rising Q: Harjot Pannu (Cruiser) , PAX: Ramesh Adusumilli (Shades), Matt Hopkins (Brisket), Harkawal G.O.A.T, Swish (Stephen Vaccaro), RedCoat, Raghav(FNG), Alan Hockenjos (Walden), Harjot Pannu (Cruiser), Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), (SureShot), Wayne Frost (Takedown), Sunny The Machine Sehgal, Raghav FNGs: 1 Raghav COUNT: 16 WARMUP: The usualContinue reading “Helmet Hill WO with Cruiser”
All Aboard the Swampville Express
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Switchblade (Jack C.), Dustin Crosby (Khaleesi), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 7 WARMUP: – Arm Stretches – Arm Pretzels – Arm Circles – Arm Overhead side Stretch – Trunk Twists –Continue reading “All Aboard the Swampville Express”
PrimaryReminder-atTheSwamp-202601
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Dustin Crosby (Khaleesi), Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 7 Conditions: 53-56 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, :muscle::pretzel:, windmill, squat, IW THE THANG: 20 reps of most exercises VContinue reading “PrimaryReminder-atTheSwamp-202601”
Plinko Beatdown @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: arm circle arms, Grady corns, tappy taps, hillbillies, imp walkers, ssh X10 THE THANG: Play Plinko! 5 rounds- reps x10, x15, x20, x15, x10 5 Plinko slots each with 2Continue reading “Plinko Beatdown @theSwamp”
BigHouse Weekday
AO: The Big House Q: Dick Clark , PAX: beater, Marc Rubenstein (ScarU), Ryan Kingsbury (Scrubbing Bubbles), Patrick Chow (Black Hole), Alan Hockenjos (Walden), Sachin Kulkarni (Scoop), Dick Clark, Uday Jain (WallE), M B (F3 Aviator), Srikanth Bondada (BabeRuth), Slugger FNGs: None COUNT: 11 WARMUP: stretch OYO during the disclaimer THE THANG: the traditional “Murph“Continue reading “BigHouse Weekday”
Military Celebrations
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Switchblade (Jack C.), Sunny The Machine Sehgal, Patrick Chow (Black Hole) FNGs: None COUNT: 7 WARMUP: Shoulder Stretches, Open Gate Close Gate, Plank + upward dog + shoulders engaged + pushup +Continue reading “Military Celebrations”
The Swamp – PGA Championship Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: COUNT: 5 Aaron Rai won the 128th PGA championship yesterday in the Philly area, fun way to get interest in the sport, we’ll recognize if F3 style WARMUP:Continue reading “The Swamp – PGA Championship Beatdown”