AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Conditions: 49 deg WARMUP: windmills, arm circle, circle arm, toe touches, farmer carry to back of building for stairs (wind shelter) THE THANG: Happy PET day! 511 keV is energy ofContinue reading “Annihilation day at TheSwamp”
Tag Archives: Launchpad (Paul Harrison)
The Dagobah Swamp Imperial biotcamp
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), Launchpad (Paul Harrison) FNGs: COUNT: 5 (I wrote the whole thing and then it just got erased.. will try again tomorrow) WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Picnic Time with a Coupon
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Dustin Crosby (Khaleesi), Alan Hockenjos (Walden), JM ROONEY (GROVER), Patrick Chow (Black Hole), Switchblade (Jack C.), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 7 WARMUP: Deep breathing, neck circles, arm circles, trunk twist, Orangutans, side straddle hops THE THANG: Thang #1 – THEContinue reading “Picnic Time with a Coupon”
Swamp – Bring your pax to workout day
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: stretch, SSH, IW; roll the neck, hips, & arms THE THANG: mile loop with 6 stops for: 10 big bois, 15 merkins, 20 squats MARY:Continue reading “Swamp – Bring your pax to workout day”
4-20-SwampWeed-2026
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 31 deg WARMUP: IC x 10- Bat wings, windmills, squats, SSH THE THANG: 4 rounds of coupon, ab, legs, mosey, 20 reps each Round 1: blockee, bigContinue reading “4-20-SwampWeed-2026”
Launchpad VQ at TheSwamp 🐊: PLAY BALL!
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Marc Rubenstein (ScarU), Patrick Chow (Black Hole), Harjot Pannu (Cruiser), JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Sunny The Machine Sehgal, Matt Hopkins (Brisket) FNGs: None COUNT: 9 WARMUP: Trunk Twists while holding a virtual bat, Side stretch with aContinue reading “Launchpad VQ at TheSwamp 🐊: PLAY BALL!”
F3 Princeton 7th yr Anniversary
AO: The Rising Q: Curtis Hoberman (Dos Equis) , Achilles Estavillo (SideOut/JabJab/Scorpion King), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison), Ryan Kingsbury (Scrubbing Bubbles), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, RedCoat, Killbill, Justin Taffer (Sandtrap), JM ROONEY (GROVER), W. Jason Griffith (F3 Risky Business), Vintage (Eric M), Rick Nuel PAX: Hacksaw, Hitchcock (Randy Sherman),Continue reading “F3 Princeton 7th yr Anniversary”
Swamp pre anniversary Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , Launchpad (Paul Harrison) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison), JM ROONEY (GROVER) FNGs: COUNT: 4 WARMUP: 1800s West Point warmup (launchpad), DC stretch and motivator THE THANG: anniversary beatdowns: practice section 2, dry run to work on timing and logistics; run throughContinue reading “Swamp pre anniversary Beatdown”
Just-Another-Day atTheSwamp-2026-04-06
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison), JM ROONEY (GROVER), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 6 Conditions: 40 deg WARMUP: windmill, iw, ⭕️:muscle: THANG 1: National Student Athlete Day N – Norris, Chuck merkin S –Continue reading “Just-Another-Day atTheSwamp-2026-04-06”
Spring Break at the Swamp continues
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, arm pretzels, windmills, tappy taps, jump ropes X10 THE THANG: pick up where we left off, back to school/ Billy Madison style workout. Complete each grade ( fromContinue reading “Spring Break at the Swamp continues”