AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: – arm circle, circle arm – SSH – Moroccan night club – weed picker – windmill – imperial walker THE THANG: – 4 corners variation – at each “corner” of theContinue reading “12 corners”
Tag Archives: ao-the-swamp
Beach-body Workout aka Swampbody Workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 WARMUP: armcircles forward, squats, armcircles reverse, sprinklers, ssh X10 THE THANG: Get in beach body shape Burpees, No Surrenders, Dips, Foxholes, Imp WalkersX20 Mosey 1 lap Repeat, x15 repeat X10 Last set of Burpees replaced with “Swampees” a burpee with anContinue reading “Beach-body Workout aka Swampbody Workout”
Today‘s going to be a great day/ 104 days of Summer vacation workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: gradycorns, arm circles, squats, windmills, jump ropes X10 THE THANG: SUMMER VACATION Thang 1 SSH burpees 5:2 x5 35 total reps Up down burpees x10 Merkin jacks x10 Mexican jumping bean squats x10 Everything bagel x10Continue reading “Today‘s going to be a great day/ 104 days of Summer vacation workout”
Stairs at TheSwamp- 2025-06-16
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles), Uday Jain (WallE) FNGs: None COUNT: 6 Conditions: 58 deg and dry WARMUP: Michael Phelps, arm :pretzel:, Abe Vigoda, Imperial Walker, squat THE THANG: mosey to Pennington School at 3 burpees at eachContinue reading “Stairs at TheSwamp- 2025-06-16”
The Pyramid(s) of Darkness: Redux
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 5 WARMUP: – Motivator – side shuffle 1/4 circle, then arm circle – side shuffle other way 1/4 circle, then circle arms – karaoka 1/4 circle, moroccan nightclub – karokaContinue reading “The Pyramid(s) of Darkness: Redux”
I Survived The Swamp
AO: ao-the-swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Dustin Crosby (Kolisi), SwitchBlade FNGs: None COUNT: 7 My first time working out at The Swamp on a weekday. My VQ at The Swamp… WARMUP: Tippy Taps 10c DC Stretches 10c Jabber-Walker-Squats ParkingContinue reading “I Survived The Swamp”
OAK-APPLLEE-DAY-atTheSwamp-202529
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 55 deg, no rain but ground wet WARMUP: Abe Vigoda, Imperial walker, THE THANG: ‘borrowed’ Curtis Hoberman (Dos Equis) OAK APPLE DAY WO at TheOak this morning with minor modifications 29 reps of exercises (see WODContinue reading “OAK-APPLLEE-DAY-atTheSwamp-202529”
PENNY TOWN at TheRetreat 202517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion K, Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 64 deg WARMUP: Abe Vigoda, arm circle, Imperial Walker, circle arm THE THANG: Escalator: P – plankjack 5 E – everything bagel 10 N – Norris, Chuck merkins 15 N –Continue reading “PENNY TOWN at TheRetreat 202517”
CouponDay-atTheSwamp-202505
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 60 deg and mist at the end WARMUP: arm ⭕️, Michael Phelps, imperial walker, squat, Abe Vigoda, ⭕️ :muscle: THE THANG: coupon day! Round 1: blockee x 10, murder bunny x 10,Continue reading “CouponDay-atTheSwamp-202505”
MayDay-atTheSwamp-202501
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Conditions: 42 deg and beautiful WARMUP: arm ⭕️, 💪 🥨, Michael Phelps, squat, Imperial Walker, ⭕️💪, all 10 reps IC THE THANG: May Day refers to more than one holiday, including a Roman-era festival of the goddessContinue reading “MayDay-atTheSwamp-202501”