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”
Tag Archives: JM ROONEY (GROVER)
Remember, Remember the 5th of November Workout @theSwamp (aka; Guy Fawkes, the gunpowder plot, V for Vendetta)
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), JM ROONEY (GROVER), Patrick Chow (Black Hole), Switchblade FNGs: None COUNT: 7 WARMUP: arm circle arms, windmills, squats, ssh X10 THE THANG: a workout loosely based on Guy Fawkes/ V for Vendetta. (Blowing up British Parliament) Thang1 (plantingContinue reading “Remember, Remember the 5th of November Workout @theSwamp (aka; Guy Fawkes, the gunpowder plot, V for Vendetta)”
Pumpkin Patch Pounder (P3) Workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Phelps, arm Xbody shoulder stretch, leg xtension stretch, ssh x10 THE THANG: Pumpkin coupon for all the Swampers provided. Mosey between stations (patches) and use your couponContinue reading “Pumpkin Patch Pounder (P3) Workout @theSwamp”
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”
Columbus Day Workout @theSwamp
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Paul Harrison (Launchpad), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle, circle arms, pretzels, chinooks f/r, and Grady corns (no lowering the arms) sprinklers, mummies, ssh X10 THE THANG: In 1492 Columbus sailed the ocean blue. His 3 ships were the Nina, the Pinta, and theContinue reading “Columbus Day Workout @theSwamp”
FrozenChosen-atTheSwamp-2025-10-09
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), Switchblade (Jack C.), Paul Harrison (Launchpad) FNGs: None COUNT: 7 Conditions: 47 deg and dry DiCCS WARMUP: IW, AbeVigoda, leg stretches THE THANG: inspired by F3 Anchorage, 20 reps unless otherwise stated F –Continue reading “FrozenChosen-atTheSwamp-2025-10-09”
@theSwamp W3- Walden‘s mt. Washington Workout
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Paul Harrison FNGs: 1 Paul Harrison COUNT: 3 WARMUP: arm circle, circle arms, windmills, tappy taps, SSH X10 THE THANG: Mt. Washington trail run inspired workout. Mt. Washington is 6288‘ high. We‘ll do 6 exercises 288 total reps ( 48 each) Imp walkers and lungesContinue reading “@theSwamp W3- Walden‘s mt. Washington Workout”
Humid pyramid
AO: ao-the-swamp Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: – SSH – tippy tap – arm circle – imperial walker – circle arms THE THANG: – Adapted from Matt Hopkins (Brisket)’s beatdown at the Rising yesterday – 5-10-15-20-15-10-5 pyramid. – AtContinue reading “Humid pyramid”
IPC-wk3-atTheSwamp-2025-09-22
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 5 Conditions: 48 deg WARMUP: none THE THANG: Chris Kyle WOD (see pic) 40 min AMRAP (KB swing, lateral hop, thruster, and derkin) w 5min EMOM timer (25yd mosey, 5 burpee, returnContinue reading “IPC-wk3-atTheSwamp-2025-09-22”
8Track-atTheAerie-2025-09-15
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Switchblade (Jack C.), Dustin Crosby (Kolisi) FNGs: None COUNT: 5 Conditions: 58 deg WARMUP: :muscle:⭕️, ⭕️ :muscle:, IW THE THANG: Ironpax Challenge Wk2 (see pic) MARY: none ANNOUNCEMENTS: ruck & refresh on Thursday COT: 1% stronger