AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Sunny The Machine Sehgal, JM ROONEY (GROVER), Patrick Chow (Black Hole), Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: COUNT: 5 WARMUP: arm circles, neck rolls, motivator, windmills, toe touch hops, Apollo Ohno THE THANG: merkin mile, 15 reps x5 stops; Pyramid of 10-20-30 big bois, 30-20-10Continue reading “Lenten Beatdown”
Tag Archives: JM ROONEY (GROVER)
S2S-day40-atTheSwamp-2026-02-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 31 and light breeze WARMUP: 15 burpees, EMOM 5 min x 2 rounds: squat, Romanian deadlifts, up-downs, dumbbell front rack hold, and glute bridge, 15 burpees THEContinue reading “S2S-day40-atTheSwamp-2026-02-12”
S2S day 33 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 5 S2S day 33 Crosstrain WARMUP: 2 rounds :45 each exercise Air squats Db bent over rows Jumping jacks Db Roman dead lift Plank shoulder tapsContinue reading “S2S day 33 @theSwamp”
S2S-Day29-atTheSwamp-2026-02-02
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Dustin Crosby (Khaleesi) FNGs: None COUNT: 5 Conditions: 15 and clear WARMUP: 15 burpees, 5 min mosey, 5min AMRAP of: 12 squats, 8 bent over rows w coupon, and 6 inchworms, 15Continue reading “S2S-Day29-atTheSwamp-2026-02-02”
S2S day 19 @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Day 19 of the S2S challenge- Cross Train WARMUP: 15 burpees 2 rounds :45 each exercise Jumping jacks DB Roman dead lift Plank shoulder taps DB strict press Mountain climbers Mosey 1 loop THEContinue reading “S2S day 19 @theSwamp”
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”
S2S day 5 Cross-Training @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Following the S2S workout- day 5 Cross-Training WARMUP: 2 rounds :45 per exercise Squats DB bent over rows Plank Single DB floor press Hollow Hold (dead bug) 1 set ofContinue reading “S2S day 5 Cross-Training @theSwamp”
Hanukkah 8 crazy nights Shamash up workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Hanukkah themed workout! WARMUP: arm circle arms, arm challahs (pretzels), Sufganiyot squats, latke lunges, & Shamash straddle hops x10 THE THANG: 8 crazy nights, schlep (mosey) to each station (night) and receive our Hanukkah gift(exercise), gifts compileContinue reading “Hanukkah 8 crazy nights Shamash up workout @theSwamp”
Le Tour de WWCP
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: Killbill, W. Jason Griffith (F3 Risky Business), JM ROONEY (GROVER), Morpheus, Thunder FNGs: None COUNT: 6 WARMUP High knees in place – 20 count Butt kickers – 20 count Toy soldiers forward & back – 10 each way Fast feet (football drill) – 15 seconds 3 burpees LungesContinue reading “Le Tour de WWCP”
KrampusNacht Beatdown @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle arms, arm/shoulder stretch, Michael Phelps, windmills, weed pickers, ssh X12 THE THANG: Krampus Night came early at the Swamp. Krampus doles out beatings for naughty children. K- Kraken Burpees x12 Mosey 1/2 loop R-Continue reading “KrampusNacht Beatdown @theSwamp”