AO: ao-the-rising Q: Harjot Pannu (Cruiser) , Harkawal G.O.A.T, Matt Hopkins (Brisket), Brian Huang (Zelda) PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, Marc Rubenstein (ScarU), Aryaman Kulkarni (MasterChef), Elliot Gordon, Herve Francois (Stingray), (SureShot), Alan Hockenjos (Walden), Edgar Moran (Grasshopper), Franchise, Fred Kelly (Grassy Knoll), Hot Rod,Continue reading “6/14/25 Father’s Day Family workout”
Tag Archives: JM ROONEY (GROVER)
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”
Rte.66 Workout @ The Swamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole), Harjot Pannu (Cruiser) FNGs: None COUNT: 5 WARMUP: Arm Circles forward, windmills, Arm Circles reverse, Sprinklers, SSH X10 Burpee train went by to honor Huddleson Burpee Sr. Birthday. THE THANG: Mosey along „Rte 66“. 1 mile runContinue reading “Rte.66 Workout @ The Swamp”
300 Block Party
AO: ao-the-big-house Q: beater PAX: Moneypenny, Alex (Spine) Englert, Dick Clark, JM ROONEY (GROVER), Pharaoh, Noodle, MIGUEL SALINAS (Cool Breeze), Slide, Alchemist (Morten) FNGs: 1 Alchemist (Morten) COUNT: 10 Weather: perfect WARMUP: SSH, seal claps, OH claps, weed pickers, Abe Vigodas, copperhead squats THE THANG: Grab blocks and circle up in front of Nassau InnContinue reading “300 Block Party”
LXX at The Swamp
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), Dustin Crosby (Kolisi), Switchblade (Jack C.), Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 7 LXX at The Swamp Welcome. DiCCS (Disclaimer, Cell phone present? CPR Certified PAX present? Safety) Mission 5 Core Principles Credo = WARMUP: InvisibleContinue reading “LXX at 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”
F3- Fitness/ Fellowship/ Faith- Walden’s 1st
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circles forward, windmills, arm circles reverse, tappy taps, ssh. All X10 THE THANG: spelling out F3 FITNESS- Flutterkicks, Imperial walkers, Tempo merkins, No surrenders, Everything bagels, Squats, Side straddle hops. AllContinue reading “F3- Fitness/ Fellowship/ Faith- Walden’s 1st”
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”