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 🙏
Tag Archives: Alan Hockenjos (Walden)
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”
Operation Red Wings 21 year anniversary
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: stretch, motivators THE THANG: half-murph-challenge Run 1 mile, 50 pull ups, 100 push ups, 150 squats (split into 10 rounds) MARY: yep ANNOUNCEMENTS: pot luckContinue reading “Operation Red Wings 21 year anniversary”
Swamp Essentials
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: – Arm Circles – Trunk Twists – Weed Pickers – Windmills THE THANG: In the F3 Exicon, these 9 exercises are listed as “essential.” 40 seconds exercise / 20 seconds rest:Continue reading “Swamp Essentials”
3rd Annual NJ Beach Convergence
AO: The Rising Q: Aryaman Kulkarni (MasterChef) , Brian Huang (Zelda) PAX: Fernando (Cyclone), Ronald Ying (Freestyle), Herve Francois (Stingray), Matt Hopkins (Brisket), (SureShot), Alan Hockenjos (Walden), Harjot Pannu (Cruiser), Fred Kelly (Grassy Knoll), Sachin Kulkarni (Scoop), Aryaman Kulkarni (MasterChef), Dick Clark, Achilles Estavillo (SideOut/JabJab/Scorpion King), Ramesh Adusumilli (Shades), Tidy Cat, Curtis Hoberman (Dos Equis),Continue reading “3rd Annual NJ Beach Convergence”
Coupon and Crawls
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 WARMUP: 5 Motivators, Plank Jacks, DC Stretches. THE THANG: 2 Teams P1 Other 2 Flapjack 1) Shoulder Exercises P1 Bear Crawl Other 2 Shoulder Press P1 Lunge Walk Other 2Continue reading “Coupon and Crawls”
WorldCup-Day5-atTheSwamp-2026-06-15
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Conditions: 65 deg WARMUP: none THE THANG: World Cup day 5 matches ⚽️ Game 1: Spain vs Cabo Verde at noon 11s SSH & Crunch w broad jump travel :mantelpiece_clock: HydrationContinue reading “WorldCup-Day5-atTheSwamp-2026-06-15”