AO: ao-the-swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 2 pax walked to AO, through un-shoveled sidewalks 10” or deeper WARMUP: shovel a spot to exercise THE THANG: Day 22 Shoulder 2 Shoulder -15 burpees -5min mosey- around loop and out to plowed parallel side street -5minContinue reading “S2S-Day22-atTheSwamp-2026-01-26”
Tag Archives: ao-the-swamp
S2S-D15-atTheSwamp-2026-01-19
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Conditions: 18 and calm, :snowflake: on ground WARMUP: 5min mosey around dropoff loop, 5min AMRAP: 10 walnut crackers, 10 dumbbell bent over row, 10 icy :mountain: :person_climbing: THE THANG: tel:50-40-30-20-10 dumbbell alternating snatch and big bois MARY:Continue reading “S2S-D15-atTheSwamp-2026-01-19”
S2S-D8-atTheSwamp-2026-01-12
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER) FNGs: None COUNT: 6 Conditions: 28 deg WARMUP: see below THE THANG: Day 8 of Shoulder to Shoulder Challenge * EMOM: 10 min Min 1: 45s Reverse Lunges Min 2: 45s dumbbellContinue reading “S2S-D8-atTheSwamp-2026-01-12”
Shoulder2Shoulder-atTheSwamp-202605
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: 20 deg, full moon WARMUP: 2 rounds of EMOM (45sec): mosey, inch-:worm: merkins, squats, flying :chipmunk:, and :dizzy_face: :lady_beetle: THE THANG: 1st WO of Shoulder2Shoulder 45d Challege (a collab btw F3 andContinue reading “Shoulder2Shoulder-atTheSwamp-202605”
BurpeeCar-atTheSwamp-2025-12-11
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 33 deg, windy at times WARMUP: windmills, squats, :muscle: :pretzel:, SSH THE THANG: bonus: drop and do 2 burpees every time you see a car driving around (bus, garbage trucks and parkedContinue reading “BurpeeCar-atTheSwamp-2025-12-11”
YAMM! (Yet another Merkin Monday)
AO: ao-the-swamp Q: Matt Hopkins (Brisket) PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 6 Had a great time working out with the HIMs of the Swamp! Excellent meeting Launchpad and getting to do a Lunge Act with Dos for the firstContinue reading “YAMM! (Yet another Merkin Monday)”
Death by Skinny Runner- IPC 22‘ Modified
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Hitchcock (Randy Sherman), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: arm circle arms, windmills, tippy taps, ssh x10 THE THANG: AmHams x25 Squats x25 Jump ropes x50 Run a loop Hello dollys x25 Burpees x25 SSH x50 Run a loop V ups x25Continue reading “Death by Skinny Runner- IPC 22‘ Modified”
Merkin Monday
AO: ao-the-swamp Q: Brian Huang (Zelda) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis), Ari Meisel (Moneypenny), Harjot Pannu (Cruiser) FNGs: None COUNT: 8 WARMUP: arm circles, circle arms, Michael Phelps, open gate, closed gate, right arm over left, left arm over right THEContinue reading “Merkin Monday”
Kpop_Demon_Hunters-atTheCoop-2025-10-30
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 51 and rainy WARMUP: IW, AbeVigoda, squat, Michael Phelps all in cadence to 10 reps (IC x 10) THE THANG: YHC totally obsessed about this movie and thought appropriate to share w Halloween tomorrow; following exercises done with theContinue reading “Kpop_Demon_Hunters-atTheCoop-2025-10-30”
MUSKOX-atTheSwamp-2025-10-20
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Paul Harrison (Launchpad), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 55 deg and light rain WARMUP: windmill, Michael Phelps, Imperial Walker, in cadence, 10 reps, mosey to blacktop THE THANG: Anchorage-inspired WO, saw Muskox at Wildlife conservationContinue reading “MUSKOX-atTheSwamp-2025-10-20”