AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles), Uday Jain (WallE) FNGs: None COUNT: 6 Conditions: 58 deg and dry WARMUP: Michael Phelps, arm :pretzel:, Abe Vigoda, Imperial Walker, squat THE THANG: mosey to Pennington School at 3 burpees at eachContinue reading “Stairs at TheSwamp- 2025-06-16”
Tag Archives: Alan Hockenjos (Walden)
6/14/25 Father’s Day Family workout
AO: ao-the-rising Q: Harjot Pannu (Cruiser) , Harkawal G.O.A.T, Matt Hopkins (Brisket), Brian Huang (Zelda) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Elliot Gordon, Herve Francois (Stingray), (SureShot), Alan Hockenjos (Walden), Edgar Moran (Grasshopper), Franchise, Fred Kelly (Grassy Knoll), Hot Rod,Continue reading “6/14/25 Father’s Day Family workout”
The Pyramid(s) of Darkness: Redux
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 5 WARMUP: – Motivator – side shuffle 1/4 circle, then arm circle – side shuffle other way 1/4 circle, then circle arms – karaoka 1/4 circle, moroccan nightclub – karokaContinue reading “The Pyramid(s) of Darkness: Redux”
I Survived The Swamp
AO: ao-the-swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Dustin Crosby (Kolisi), SwitchBlade FNGs: None COUNT: 7 My first time working out at The Swamp on a weekday. My VQ at The Swamp… WARMUP: Tippy Taps 10c DC Stretches 10c Jabber-Walker-Squats ParkingContinue reading “I Survived The Swamp”
LXX at The Swamp
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), Dustin Crosby (Kolisi), Switchblade (Jack C.), Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 7 LXX at The Swamp Welcome. DiCCS (Disclaimer, Cell phone present? CPR Certified PAX present? Safety) Mission 5 Core Principles Credo = WARMUP: InvisibleContinue reading “LXX at The Swamp”
OAK-APPLLEE-DAY-atTheSwamp-202529
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 55 deg, no rain but ground wet WARMUP: Abe Vigoda, Imperial walker, THE THANG: ‘borrowed’ Curtis Hoberman (Dos Equis) OAK APPLE DAY WO at TheOak this morning with minor modifications 29 reps of exercises (see WODContinue reading “OAK-APPLLEE-DAY-atTheSwamp-202529”
PENNY TOWN at TheRetreat 202517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion K, Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 64 deg WARMUP: Abe Vigoda, arm circle, Imperial Walker, circle arm THE THANG: Escalator: P – plankjack 5 E – everything bagel 10 N – Norris, Chuck merkins 15 N –Continue reading “PENNY TOWN at TheRetreat 202517”
CouponDay-atTheSwamp-202505
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 60 deg and mist at the end WARMUP: arm ⭕️, Michael Phelps, imperial walker, squat, Abe Vigoda, ⭕️ :muscle: THE THANG: coupon day! Round 1: blockee x 10, murder bunny x 10,Continue reading “CouponDay-atTheSwamp-202505”
MayDay-atTheSwamp-202501
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Conditions: 42 deg and beautiful WARMUP: arm ⭕️, 💪 🥨, Michael Phelps, squat, Imperial Walker, ⭕️💪, all 10 reps IC THE THANG: May Day refers to more than one holiday, including a Roman-era festival of the goddessContinue reading “MayDay-atTheSwamp-202501”
AI assisted bunny beat down
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Designed with some assistance from CoPilot 🙂 WARMUP: – Motivators – Arm circle – Weed picker – Circle arm – Imperial Walker – DC stretches THANG1: – 11s-big boiContinue reading “AI assisted bunny beat down”