AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Sunny The Machine Sehgal, Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: arm claps, neck and hip rolls, pumpkin pickers, stretch THE THANG: PUMPkin press 30x Reps of 5 exercise with Farmer carry between rounds: curlsContinue reading “The Swamp Bootcamp PUMPkin press”
Tag Archives: JM ROONEY (GROVER)
IndigenousPeoplesDay-atTheSwamp-2026-10-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Paul Harrison (Launchpad), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 53 deg, no rain, wet ground WARMUP: none THE THANG: Indigenous Peoples Day, IC x 20, mosey around the loop every 5 exercises I – Imperial WalkerContinue reading “IndigenousPeoplesDay-atTheSwamp-2026-10-12”
The Swamp- F3 Deck-tober
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Paul Harrison (Launchpad), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: arm circle arms, Grady corns, windmills , weed pickers, ssh x10 THE THANG: 3 rounds with a mosey loop in between. Each pax picksContinue reading “The Swamp- F3 Deck-tober”
Blockbuster Rewind – Launchpad’s 1 Year Manniversary
AO: The Swamp Q: Paul Harrison (Launchpad) , PAX: Patrick Chow (Black Hole), Paul Harrison (Launchpad), Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion King), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 6 WARMUP: – Arm Circles – Circle Arm – Tappy Taps SLOW with Good Morning Stretch – Trunk Twists THE THANG: ToContinue reading “Blockbuster Rewind – Launchpad’s 1 Year Manniversary”
The Swamp Bootcamp – Red October!
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: COUNT: 5 WARMUP: arm, neck, hip, legs stretch; hillbillies; motivator x9 THE THANG: 20 reps each Big boys, Lunge (1is1, knuckles touch the ground), Imperial Walker IC, ‘Mericans,Continue reading “The Swamp Bootcamp – Red October!”
Celebrate September with crawls
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 6 WARMUP: Head Rotate, Plank + upward dog + shoulders engaged + merkin X2 + downward dog+ lunge +side plank GM.Continue reading “Celebrate September with crawls”
The Swamp- IronPax week 3 “Belle Ringer”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: a quick warmup of; ssh, Michael Phelps, and tappy taps. THE THANG: Iron Pax Week 3 AMRAP 45 minutes Start at cone 1 – 5 man makers RifleContinue reading “The Swamp- IronPax week 3 “Belle Ringer””
IPC2026-wk2-atTheSwamp-09-14
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Paul Harrison (Launchpad), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 69 deg WARMUP: misc OYO before game time THE THANG: Raise the Flag by F3 Seattle, as high as you can go in 45 minutes Round 1: – 100yd moseyContinue reading “IPC2026-wk2-atTheSwamp-09-14”
The 9/11 Stairs Climb
AO: The SOT Q: Curtis Hoberman (Dos Equis) , PAX: Uday Jain (WallE), Srikanth Bondada (BabeRuth), Marc Rubenstein (ScarU), Barry Brown (Striper), Joe Charles (Constituent), Fred Kelly (Grassy Knoll), Curtis Hoberman (Dos Equis), Wayne Frost (Takedown), Brian Huang (Zelda), Matt Hopkins (Brisket), Robert Eaton (TopSpin), Elliot Gordon, JM ROONEY (GROVER), Sunny The Machine Sehgal, W.Continue reading “The 9/11 Stairs Climb”
RELOCATE the Swamp WO site to the track
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), JM ROONEY (GROVER), Steven Squibb (Splinter) FNGs: COUNT: 4 Honored to have the sensei join us at the swamp for IPC week 1 WARMUP: stretch and motivator THE THANG: 400m, 10x thrusters, Bonnie’s, jungle boi squats, Bonnie’s, thrusters MARY: noneContinue reading “RELOCATE the Swamp WO site to the track”