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: Curtis Hoberman (Dos Equis)
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”
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”
InspirationStation-BHatBH-2025-07-26
AO: ao-the-big-house Q: Patrick Chow (Black Hole) PAX: Curtis Hoberman (Dos Equis), Harjot Pannu (Cruiser), Pharaoh, beater, Marc Rubenstein (ScarU), Srikanth Bondada (BabeRuth), M B (F3 Aviator), Hitchcock (Randy Sherman), Sachin Kulkarni (Scoop), Uday Jain (WallE), Justin Taffer (Sandtrap), ManU FNGs: None COUNT: 13 Conditions: 71 and clear WARMUP: 20 batwings (⭕️ :muscle:, :muscle:⭕️, :seal:Continue reading “InspirationStation-BHatBH-2025-07-26”
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”
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”
12 corners
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”
Life is better with a Partner!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Jeff Lee (The Carpenter), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, ShutUpRichard FNGs: None COUNT: 11 WARMUP Motivators: Down from 7 Windmills: 10 reps Imperial Walkers:Continue reading “Life is better with a Partner!”
2nd Annual F3 NJ Summer Swolstice – Belmar Beach
AO: backblasts Q: Sachin Kulkarni (Scoop) PAX: Curtis Hoberman (Dos Equis), W. Jason Griffith F3 Risky Business, Sunny The Machine Sehgal, Marc Rubenstein (ScarU), Herve Francois (Stingray), Alan Hockenjos (Walden), Harkawal G.O.A.T, Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), MIGUEL SALINAS (Cool Breeze), Barry Brown (Striper), Hot Rod, Octave, RedBull, Glory Days,Continue reading “2nd Annual F3 NJ Summer Swolstice – Belmar Beach”