AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circle/ circle arms, windmills, and jump rope x10 21‘s- 21 SSH‘s, the cadence count goes quiet at 5. Complete to exactly 21. Any PAX stops too soon or goes over (busts)Continue reading “Full House of Pain Workout, aka „Card“io Legs Day.”
Tag Archives: ao-the-swamp
PyramidsTheSwamp-2015-08-18
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: pleasant and cool 65 deg WARMUP: Mike Phelps x10, IW x10, Abe Vigoda x10, mosey to blacktop in the back THE THANG: WallE’s 7/5 pyramids Round 1: -1,2,3,…7 reps of 3 exercisesContinue reading “PyramidsTheSwamp-2015-08-18”
8/11- 8 11‘s Workout @theSwamp
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 WARMUP: armcircles, circlearms, windmills, squats, imp walkers, ssh x10 THE THANG: mosey to the back, basketball court. First set of 11‘s; 1 rep of Merkin/ plank jack then Carioca a little ways.Continue reading “8/11- 8 11‘s Workout @theSwamp”
1WO-3AOs-atTheSwamp-2025-08-07
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER), Joe Becker (Scrambled), Thoreau-from-F3-Houston FNGs: None COUNT: 5 Conditions: 64 deg WARMUP: :bat: wings 20 IC and motivators from 10 THE THANG: 5 pain stations around the school Each station: coupon, abs, and legs, all 20 reps, IC as appropriate andContinue reading “1WO-3AOs-atTheSwamp-2025-08-07”
28 Rosedale Park
AO: ao-the-swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Original Q was BlackHole. I showed up so I guest Q at The Retreat (first time)… WARMUP: Phelps with Kickback 10c Upper Body, Hamstring & Quad stretches 10c Shakira 10c Open/Close Gate 10c Heel Scoops 10cContinue reading “28 Rosedale Park”
Burping down Burd St. @the Swamp
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: arm circles, windmills, squats, sprinklers, and ssh x10 THE THANG: mosey down Burd St. to the Pennington Track. 4 Burpee stations 7 burpees each. Bonus exercise, Smurf jacks x10 at Smurf JackContinue reading “Burping down Burd St. @the Swamp”
BeSomeoneDay-atTheSwamp-2025-07-21
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 67 deg, dry and clear WARMUP: na THE THANG: Be Someone Day – 1 in 10 kids are abused by age 18 (every 10th rep is a burpee) B – Bat wing ( :muscle: ⭕️,Continue reading “BeSomeoneDay-atTheSwamp-2025-07-21”
Beach/Swamp body 2 redux Electric Boogaloo
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole) FNGs: None COUNT: 3 WARMUP: arm circles forward, squats, arm circles reverse, sprinklers, ssh X10 THE THANG: Get in Beach, or Swamp, body shape! Swamp Thang 1: Swampee’s (burpee w Alligator Merkin) No Surrenders Tricep dips Foxholes Imperial Walkers X20Continue reading “Beach/Swamp body 2 redux Electric Boogaloo”
FiestaBeatdown-rerun-atTheSwamp-2025-07-14
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 74 deg and humid WARMUP: windmills, IWs, sprinklers THE THANG: 3 11s from San Mateo’s Hill Yeah Mosey to the blacktop in the back. 1st 11: Air squats / jump squats with mosey in btw 2nd 11: lbcs /Continue reading “FiestaBeatdown-rerun-atTheSwamp-2025-07-14”
Magnificent 7/10 Bday Cooper Looper Workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: gradycorns, squats, windmills, sprinklers, & SSH X10 THE THANG: Swamp Thang1- Magnificent 7 Merkins aka Yul Brynners (born 7/11, 1 day off) 7 different Merkins X10 Carolina drydocks, wide, regular, ranger, diamond,Continue reading “Magnificent 7/10 Bday Cooper Looper Workout”