AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Curtis Hoberman (Dos Equis), David Sherry (Bucky), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 6 WARMUP: Danger Zone (SSH and burpee every time you hear “Danger Zone” in the lyrics. Mosey to the blacktop. THANG 1: 2 rounds of – 50Continue reading “Return to the Danger Zone”
Tag Archives: ao-the-swamp
MovemberTheCoop-2024-11-21
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky) FNGs: None COUNT: 2 Conditions: 44 deg and drizzly WARMUP: ArmCircles, CircleArms, ImperialWalkers, and Windmills THE THANG: 20 reps (usually the “hard” way) of each exercise spelling out the 3 main men’s health issues for Movember M-erkin E-2K N-orris, Chuck merkin T-merkin A-polo OhnoContinue reading “MovemberTheCoop-2024-11-21”
Merkins to go
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 circle / circle arms – windmill – Al Gore / tree huggers THANG 1: Run approx 1 mile, stopping at all the street lights to do 10 merkinsContinue reading “Merkins to go”
HugABearDayTheSwamp-2024-11-07
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Curtis Hoberman (Dos Equis), David Sherry (Bucky), Uday Jain (WallE) FNGs: None COUNT: 4 Conditions: 62 deg WARMUP: ArmCircles, CircleArms, Imperial Walkers, and Don Quixote THE THANG: loosely inspired by National Hug a Bear Day, 7 of Diamonds routine Movements: Bear Crawl, Crab Walk, Skip, and YvesContinue reading “HugABearDayTheSwamp-2024-11-07”
Warming up with Zombie Scarecrow @ the Swamp
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Dustin Crosby (Kolisi), Switchblade (Jack C.), Curtis Hoberman (Dos Equis), David Sherry (Bucky), Patrick Chow (Black Hole), Zombie Scarecrow FNGs: None COUNT: 7 WARMUP: – SSH – arm circles – abe vigoda – circle arms – imperial walkers THANG 1: 11’s – Merkins xContinue reading “Warming up with Zombie Scarecrow @ the Swamp”
Counting to a dozen at the Swamp
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: David Sherry (Bucky), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – Circle arms – SSH x 12 – Arm circles – SSH x 12 – Abe Vigoda – Neck roll – Knee roll – DC Stretches – Mosey to back THE THANG:Continue reading “Counting to a dozen at the Swamp”
Burpee Mile by moonlight
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: JM ROONEY (GROVER) FNGs: None COUNT: 2 WARMUP: – Arm circles – Abe vigoda – SSH – DC stretches THE THANG: – Burpee mile. 1 mile run, stopping every 1/4 for 15 burpees – 11’s (pullups x big boi situps) with a short mosey in between MARY:Continue reading “Burpee Mile by moonlight”
100TheSwamp-10-14-2024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE), Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 56 deg WARMUP: Abe Vigodas, IW, ArmCircles, CircleArms 4ct-ICx 10 THE THANG: A celebration of :100: 1) 11s across the street: big bois and merkins 2) Rt 45 at the drop offContinue reading “100TheSwamp-10-14-2024”
IPC24-wk4-at-TheSwamp-09-30
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: 59 and dry WARMUP: none THE THANG: Maul’s Backyard Burpee Beatdown (see pic for description of WOD) MARY: none ANNOUNCEMENTS: Ragnar, marathoners in training COT: TAPs for folks impacted by Hurricane Helene,Continue reading “IPC24-wk4-at-TheSwamp-09-30”
IPC-wk3-at-theSwamp-BrentonSandwich
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Hazmat – F3 Fort Bend, TX, Dustin Crosby (Kolisi), Switchblade (Jack C.), shepherd, Uday Jain (WallE), JM ROONEY (GROVER), David Sherry (Bucky) FNGs: None COUNT: 8 Conditions: 56 deg WARMUP: ArmCircles, AbeVigodas, squats THE THANG: Brenton Sandwich (see photo of whiteboard where we mistakenly modified the breadContinue reading “IPC-wk3-at-theSwamp-BrentonSandwich”