AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: COUNT: 3 WARMUP: stretches, Hill billies, ssh THE THANG: 42’s for Q’s bday: mosey half mile, 42 reps of push ups, sit ups, squats; repeat MARY: with coupons ANNOUNCEMENTS: swamp is in vacation move nextContinue reading “The Swamp Bootcamp – classic summer beatdown”
Tag Archives: Alan Hockenjos (Walden)
The Swamp- Workout Deck workout
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, windmills, weed pickers, copperhead squats, ssh X10 THE THANG: F3 Workout deck 5 rounds, X10, X15, X20, X15, X10 2 turns per round, pick a card and weContinue reading “The Swamp- Workout Deck workout”
Swamp body/ Ab Ripper X Beatdown
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: slow squats and lunges, arm circle arms, Michael Phelps, weed pickers, imp walkers, ssh x10 THE THANG: Beach Body/ Ab Ripper X workout 24 ab exercises :40 amrap :20 rest MoseyContinue reading “Swamp body/ Ab Ripper X Beatdown”
WC-Game101-atTheSwamp-2026-07-13
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 61 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, AbeVigoda, weedPicker, and IW, IC x 10 THE THANG: Game 101 – WC semifinal 1 ⚽️ France :fr: vs Spain :flag-es:,Continue reading “WC-Game101-atTheSwamp-2026-07-13”
The Swamp Bootcamp – ‘Merica!
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: COUNT: 3 WARMUP: runners stretch, arm circles, hill billies, SSH THE THANG: Merica themed WO mosey to the Aerie, push ups & plank Jack’s to the beat of ZBB “chicken fried”; 250x steps up toContinue reading “The Swamp Bootcamp – ‘Merica!”
[Run with Risky] Run with Risky and friends in Cranbury
AO: Run with Risky Q: Harjot Pannu (Cruiser) , PAX: Alan Hockenjos (Walden), Harjot Pannu (Cruiser), W. Jason Griffith (F3 Risky Business) FNGs: COUNT: 3 WARMUP: OYO THE THANG: Main St loop in Cranbury plus Old people’s neighborhood with Walden. MARY: None ANNOUNCEMENTS: Launch of Mt Laurel AO COT: Thanks for the cool weather 🙏
WorldCup-Day26-atTheRising-2026-07-06
AO: The Rising Q: Patrick Chow (Black Hole) , PAX: Fred Kelly (Grassy Knoll), Alan Hockenjos (Walden), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Harjot Pannu (Cruiser), Patrick Chow (Black Hole) FNGs: None COUNT: 6 Conditions: 70 deg and light shower WARMUP: :muscle:⭕️,⭕️:muscle:,IW, AbeVigoda, squat, ICx10 THE THANG: World Cup Day 26 ⚽️ Portugal 🇵🇹 vsContinue reading “WorldCup-Day26-atTheRising-2026-07-06”
Rising America 250 / 1776
AO: The Rising Q: Harjot Pannu (Cruiser) , PAX: Barry Brown (Striper), Elliot Gordon, Rolling Stones, Ramesh Adusumilli (Shades), Fernando (Cyclone), Matt Hopkins (Brisket), Marc Rubenstein (ScarU), Patrick Chow (Black Hole), Raghav(FNG), Fred Kelly (Grassy Knoll), Alan Hockenjos (Walden), Brian Huang (Zelda), Dick Clark, W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, divesh,Continue reading “Rising America 250 / 1776”
WorldCup-Day22-atTheSwamp-2026-07-02
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Conditions: 77 and humid WARMUP: Mike Phelps, windmills, SSH all IC x 10 THE THANG: World Cup day 22 ⚽️ Spain :es: vs Austria :flag-at: at 3p 11s Squat, IWContinue reading “WorldCup-Day22-atTheSwamp-2026-07-02”
The Swamp- Round Robin Swamp Run
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: arm circle arms, Grady corns, Michael Phelps, weed pickers, mummy kicks, ssh x10 THE THANG: 5 rounds; pax 1 picks an exercise, runs aContinue reading “The Swamp- Round Robin Swamp Run”