AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Launchpad (Paul Harrison) FNGs: COUNT: 5 WARMUP: arm, neck, hip circles; weed pullers; open close gate THE THANG: Farmer carry coupons to the Aerie (track), 20x thrusters and squats, 0.25 Mile run,Continue reading “The Swamp Beatdown – Farmer carry”
Tag Archives: Launchpad (Paul Harrison)
The Swamp- Gritty Soldier workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison) FNGs: None COUNT: 4 WARMUP: THE THANG: Gritty Soldier Workout- 6 rounds of 4 different exercises. :45 on :15 rest mosey/loop between rounds. Round 1 Squats Split squat left Split squat right AlternateContinue reading “The Swamp- Gritty Soldier workout”
Non-WorldCup-Bootcamp-atTheSwamp-2026-08-06
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 74 degrees, foggy and humid WARMUP: MikePhelps, AbeVigoda, IW, squat, IC x 10, motivators from 7 THE THANG: stolen freely from Srikanth Bondada (BabeRuth)’s BigHouse beatdown yesterday,Continue reading “Non-WorldCup-Bootcamp-atTheSwamp-2026-08-06”
The Swampy rain boot camp
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Launchpad (Paul Harrison), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: COUNT: 3 3 wet bois getting to work in the rain WARMUP: phelps, runner stretch THE THANG: ladder with coupons round 1: goblet squat, reverse lunge, merkins, push jacks x20, x18, x16 with a quick lapContinue reading “The Swampy rain boot camp”
The Swamp- Workout Deck workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 WARMUP: arm circle arms, windmills, weed pickers, copperhead squats, ssh X10 THE THANG: F3 Workout deck 5 rounds, X10, X15, X20, X15, X10 2 turns per round, pick a card and weContinue reading “The Swamp- Workout Deck workout”
The Swamp- Round Robin Swamp Run
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: arm circle arms, Grady corns, Michael Phelps, weed pickers, mummy kicks, ssh x10 THE THANG: 5 rounds; pax 1 picks an exercise, runs aContinue reading “The Swamp- Round Robin Swamp Run”
Operation Red Wings 21 year anniversary
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: stretch, motivators THE THANG: half-murph-challenge Run 1 mile, 50 pull ups, 100 push ups, 150 squats (split into 10 rounds) MARY: yep ANNOUNCEMENTS: pot luckContinue reading “Operation Red Wings 21 year anniversary”
Swamp Essentials
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: – Arm Circles – Trunk Twists – Weed Pickers – Windmills THE THANG: In the F3 Exicon, these 9 exercises are listed as “essential.” 40 seconds exercise / 20 seconds rest:Continue reading “Swamp Essentials”
All Aboard the Swampville Express
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Switchblade (Jack C.), Dustin Crosby (Khaleesi), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 7 WARMUP: – Arm Stretches – Arm Pretzels – Arm Circles – Arm Overhead side Stretch – Trunk Twists –Continue reading “All Aboard the Swampville Express”
PrimaryReminder-atTheSwamp-202601
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Dustin Crosby (Khaleesi), Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 7 Conditions: 53-56 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, :muscle::pretzel:, windmill, squat, IW THE THANG: 20 reps of most exercises VContinue reading “PrimaryReminder-atTheSwamp-202601”