AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Hazmat – F3 Richmond, TX, Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: COUNT: 5 Full moon of October this week was the Hunters Moon, explore the stars of this constellation WARMUP: arm circles, trunk twist, Abe big, leg stretch,Continue reading “The Swamp Bootcamp – Orion’s Belt beatdown”
Tag Archives: Alan Hockenjos (Walden)
The Swamp Bootcamp- “Running BLAPS”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle arms, Grady corns, Tappy taps, Imp walkers, ssh x10 THE THANG: Burpees, Lunge, Amham, Plank Jack, Sumo squat x10 Mosey half loop repeat x9…x8…down to x1 MARY: ANNOUNCEMENTS: Accelerate,Continue reading “The Swamp Bootcamp- “Running BLAPS””
The Swamp Bootcamp
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 3 WARMUP: arm circles, stretch, IW, SSH THE THANG: deja vu WO from last week Round 1: 30x each curls, ‘muricans, squat-thrusters, big boi situps; mosey to the red house; Farmer carry to backContinue reading “The Swamp Bootcamp”
The Swamp- Monday Morning Merkin Miler + abs
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: THE THANG: Merkin mile + abs Mosey down to the Admin. Building Merkins- wide, reg, and diamond x10 Abs- in & outs, bicycles, crunchy frog, x leg sit-up x10 Mosey backContinue reading “The Swamp- Monday Morning Merkin Miler + abs”
Rising Saturday
AO: The Rising Q: Brian Huang (Zelda) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Eugene Fridkin (RedCoat), Harkawal G.O.A.T, Fernando (Cyclone), Harjot Pannu (Cruiser), Ritesh Mitra (Munchies), Ramesh Adusumilli (Shades), Patrick Chow (Black Hole), Rolling Stones, Dick Clark, Brian Huang (Zelda), (SureShot), Aryaman Kulkarni (MasterChef), Ronald YingContinue reading “Rising Saturday”
The Swamp Bootcamp PUMPkin press
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Sunny The Machine Sehgal, Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: arm claps, neck and hip rolls, pumpkin pickers, stretch THE THANG: PUMPkin press 30x Reps of 5 exercise with Farmer carry between rounds: curlsContinue reading “The Swamp Bootcamp PUMPkin press”
IndigenousPeoplesDay-atTheSwamp-2026-10-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Paul Harrison (Launchpad), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 53 deg, no rain, wet ground WARMUP: none THE THANG: Indigenous Peoples Day, IC x 20, mosey around the loop every 5 exercises I – Imperial WalkerContinue reading “IndigenousPeoplesDay-atTheSwamp-2026-10-12”
Ten-Ten Wins!
AO: The Rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: Matt Hopkins (Brisket), Wayne Frost (Takedown), (SureShot), Phoenix, Harjot Pannu (Cruiser), Ronald Ying (Freestyle), Achilles Estavillo (SideOut/JabJab/Scorpion King), Alan Hockenjos (Walden), Shane Vergari (Cuttthroat), Mushi Bhuiyan (Forklift), Marc Rubenstein (ScarU), Herve Francois (Stingray), Ramesh Adusumilli (Shades), FNG FNGs: 1 FNG COUNT: 14 10-10 Wins… InContinue reading “Ten-Ten Wins!”
The Swamp- F3 Deck-tober
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Paul Harrison (Launchpad), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: arm circle arms, Grady corns, windmills , weed pickers, ssh x10 THE THANG: 3 rounds with a mosey loop in between. Each pax picksContinue reading “The Swamp- F3 Deck-tober”
Blockbuster Rewind – Launchpad’s 1 Year Manniversary
AO: The Swamp Q: Paul Harrison (Launchpad) , PAX: Patrick Chow (Black Hole), Paul Harrison (Launchpad), Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion King), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 6 WARMUP: – Arm Circles – Circle Arm – Tappy Taps SLOW with Good Morning Stretch – Trunk Twists THE THANG: ToContinue reading “Blockbuster Rewind – Launchpad’s 1 Year Manniversary”