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”
Tag Archives: ao-the-swamp
3Fs-atTheSwamp-201517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 Conditions: 40 deg and dry WARMUP: Michael Phelps, Abe Vigoda, IW, squat, motivators from 7 THE THANG: 3 Fs of F3 Mosey the long way to Sked street park withContinue reading “3Fs-atTheSwamp-201517”
MANNIVERSARY_LIBRARY-atTheSwamp-202510
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 Conditions: 34 deg WARMUP: ArmCircle, CircleArm, arm pretzel, Abe Vigoda, IW, Newton’s cradle THANG 1: 4yr of HoVal AO M – monkey🐒 humper A – Apollo Ohno N –Continue reading “MANNIVERSARY_LIBRARY-atTheSwamp-202510”
QbyCommittee-atTheSwamp-202503
AO: ao-the-swamp Q: Patrick Chow (Black Hole) , David Sherry (Bucky) PAX: Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 43 and damp WARMUP: ArmCircle, arm pretzel, Abe Vigoda, IW, squat THE THANG: 11s merkins / jungle boi squats w mosey around the loop Trunk twists, windy scarecrow, curb dips 11s big bois /Continue reading “QbyCommittee-atTheSwamp-202503”
WorldTheatreDay-atTheSwamp-202527
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 29 deg and clear skies WARMUP: Abe Vigoda, IW, ArmCircles, CircleArms, mosey to back of school THE THANG: in celebration of World Theatre Day, we will do various exercises inspired by songs of longest runningContinue reading “WorldTheatreDay-atTheSwamp-202527”
24s for 3/24
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – Motivators – Circle arms – Chinook – Arm circles – Tippy tap THE THANG: blocks of 3 exercises, 24 reps reach (for 3/24), with cardio in between – Dead hang,Continue reading “24s for 3/24”
I-78 to Howe Commons – 202513
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 36 and dark, except for the presence of nearly full moon WARMUP: arm :pretzel:, lunge, toy soldier, 5 motivator THANG 1: I-78 (variant of Rt66): increasing reps of merkin plank Jack at each of 12Continue reading “I-78 to Howe Commons – 202513”
Burpee Mile Plus
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – SSH – arm circle – abe vigoda – circle arm – DC stretches THE THANG: – Burpee mile plus – mosey 1.2 mi loop around the neighborhood, 10 burpees at everyContinue reading “Burpee Mile Plus”
PrezDay-atTheSwamp-202517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Ryan K. (Scrubbing Bubbles), David Sherry (Bucky), Dustin Crosby (Kolisi), Uday Jain (WallE), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 28, with winds gusting, felt like 15 at times WARMUP: IW, squat, ArmCircle, CircleArm, windmill, SSH, mosey to wind shelter THE THANG: exercises inspired by eachContinue reading “PrezDay-atTheSwamp-202517”
Counting down at the Coop
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: – SSH – arm circles / circle arms – weed picker – imperial squat walker THANG1 repeat for a total of 2 rounds: – 50 single count mountain climbers – 40 bulgarianContinue reading “Counting down at the Coop”