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”
Tag Archives: Launchpad (Paul Harrison)
S2S-D15-atTheSwamp-2026-01-19
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: None COUNT: 3 Conditions: 18 and calm, :snowflake: on ground WARMUP: 5min mosey around dropoff loop, 5min AMRAP: 10 walnut crackers, 10 dumbbell bent over row, 10 icy :mountain: :person_climbing: THE THANG: tel:50-40-30-20-10 dumbbell alternating snatch and big bois MARY:Continue reading “S2S-D15-atTheSwamp-2026-01-19”
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”
Shoulder2Shoulder-atTheSwamp-202605
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: 20 deg, full moon WARMUP: 2 rounds of EMOM (45sec): mosey, inch-:worm: merkins, squats, flying :chipmunk:, and :dizzy_face: :lady_beetle: THE THANG: 1st WO of Shoulder2Shoulder 45d Challege (a collab btw F3 andContinue reading “Shoulder2Shoulder-atTheSwamp-202605”
15 year Anniversary F3 Nation workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Harjot Pannu (Cruiser) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Grady corns, windmills, ssh x10 THE THANG: On a glorious blustery morning, we take on the F3 Bergen inspired Anniversary workout. All exercises x25 Merkins Lt Dans MountainContinue reading “15 year Anniversary F3 Nation workout @theSwamp”
BurpeeCar-atTheSwamp-2025-12-11
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 33 deg, windy at times WARMUP: windmills, squats, :muscle: :pretzel:, SSH THE THANG: bonus: drop and do 2 burpees every time you see a car driving around (bus, garbage trucks and parkedContinue reading “BurpeeCar-atTheSwamp-2025-12-11”
Locomotion
AO: ao-the-rising Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Matt Hopkins (Brisket), Launchpad (Paul Harrison), Wayne Frost (Takedown), Ramesh Adusumilli (Shades) FNGs: None COUNT: 5 Locomotion- movement or ability to move from one place to another… we kept moving to keep warm on 31° windy gloom… Welcomed, first time at The Rising, Launchpad (Paul Harrison) WARMUP:Continue reading “Locomotion”