AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: COUNT: 5 WARMUP: arm, neck, hip, legs stretch; hillbillies; motivator x9 THE THANG: 20 reps each Big boys, Lunge (1is1, knuckles touch the ground), Imperial Walker IC, ‘Mericans,Continue reading “The Swamp Bootcamp – Red October!”
Tag Archives: Alan Hockenjos (Walden)
IPC-wk4-atTheSwamp-2026-09-28
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 58 and light drizzle WARMUP: none THE THANG: Crayola’s Masterpiece- IPC wk 4 A very complicated WOD involving a 100 yd, a coupon, thrusters, murder bunnies, pullovers, reverse murder buddies, manmakers, curl-press-OH squats,Continue reading “IPC-wk4-atTheSwamp-2026-09-28”
Celebrate September with crawls
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 6 WARMUP: Head Rotate, Plank + upward dog + shoulders engaged + merkin X2 + downward dog+ lunge +side plank GM.Continue reading “Celebrate September with crawls”
The Swamp- IronPax week 3 “Belle Ringer”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: a quick warmup of; ssh, Michael Phelps, and tappy taps. THE THANG: Iron Pax Week 3 AMRAP 45 minutes Start at cone 1 – 5 man makers RifleContinue reading “The Swamp- IronPax week 3 “Belle Ringer””
RELOCATE the Swamp WO site to the track
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), JM ROONEY (GROVER), Steven Squibb (Splinter) FNGs: COUNT: 4 Honored to have the sensei join us at the swamp for IPC week 1 WARMUP: stretch and motivator THE THANG: 400m, 10x thrusters, Bonnie’s, jungle boi squats, Bonnie’s, thrusters MARY: noneContinue reading “RELOCATE the Swamp WO site to the track”
Rising Saturday
AO: The Rising Q: Harjot Pannu (Cruiser) , PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Elliot Gordon, Matt Hopkins (Brisket), Marc Rubenstein (ScarU), Alan Hockenjos (Walden), Harkawal G.O.A.T, Eugene Fridkin (RedCoat), Sunny The Machine Sehgal, Herve Francois (Stingray), Ronald Ying (Freestyle), Swish (Stephen Vaccaro), Wayne Frost (Takedown), Harjot Pannu (Cruiser), Brian Huang (Zelda) FNGs:Continue reading “Rising Saturday”
LNMWYFH
AO: The Swamp Q: Dustin Crosby (Khaleesi) , Switchblade (Jack C.) PAX: Switchblade (Jack C.), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Paul Harrison (Launchpad) FNGs: None COUNT: 5 Conditions: 69 degree Downpour, Darkness – SYITG – Rain or Shine Disclaimer Not a professional. Not your doctor. Modify as needed — you areContinue reading “LNMWYFH”
IPC-2026-wk0-atTheSwamp
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Conditions: 67 deg, ground damp WARMUP: arm circle, tippy taps, arm pretzel, IW, all ICx10 THE THANG: Ironpax Challenge 2026 wk 0 Keller WOD 4 rounds of 5 exercises for time:Continue reading “IPC-2026-wk0-atTheSwamp”
Rising Saturday
AO: The Rising Q: Ronald Ying (Freestyle) , PAX: Aryaman Kulkarni (MasterChef), Hot Rod, Achilles Estavillo (SideOut/JabJab/Scorpion King), Elliot Gordon, Marc Rubenstein (ScarU), Yogi Naik (Bond), Brian Huang (Zelda), Alan Hockenjos (Walden), (SureShot), Rolling Stones, Matt Hopkins (Brisket), Wayne Frost (Takedown), Ronald Ying (Freestyle), Sunny The Machine Sehgal, Patrick Chow (Black Hole), Lifetime, FNG FNGs:Continue reading “Rising Saturday”
The Swamp Kettle Bell BD
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Paul Harrison (Launchpad) FNGs: None COUNT: 5 WARMUP: 10X SSH, 10X Wind Mills, DC Exercises-Plank-Leg Stretch-Thunder both sides-Good morning-Upward dog-baby stretches. THE THANG: 20X of each exercise with Kettlebell/coupon 1)Continue reading “The Swamp Kettle Bell BD”