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”
Tag Archives: Launchpad (Paul Harrison)
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”
The Swamp Spring Break Beatdown Part1
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Spring Break Week at The Swamp! WARMUP: Arm circle arms, Michael Phelps, windmills, tappy taps, ssh x10 THE THANG: Back to School/ Billy Madison style workout. Repeat 1st grade thru 12th pickingContinue reading “The Swamp Spring Break Beatdown Part1”
Another-Day-atTheSwamp-2026-03-26
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 49 deg and calm WARMUP: AbeVigoda, :muscle:⭕️, ⭕️:muscle:, IW, SSH THANG 1: Equal Pay Day Paula Abdul w 13 squats at each line, bear crawl 2 parkingContinue reading “Another-Day-atTheSwamp-2026-03-26”
March Madness (aka, Swampy Sweet 16) Beatdown @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), Launchpad (Paul Harrison), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: arm circle arms, Michael Phelps, windmills, tappy taps, imp walkers, ssh X10 THE THANG: S3- Swampy Sweet Sixteen 16 exercises battle it out to see which one reignsContinue reading “March Madness (aka, Swampy Sweet 16) Beatdown @theSwamp”
DrSeuss-atTheSwamp-202602
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 21 deg :cold_face: WARMUP: :muscle:⭕️, IW, windmill, ⭕️:muscle: THE THANG: Dr Seuss inspired exercises Thing 1: The Cat in the Hat Speed, EMOM x 3 rounds (45sContinue reading “DrSeuss-atTheSwamp-202602”
Lenten Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Sunny The Machine Sehgal, JM ROONEY (GROVER), Patrick Chow (Black Hole), Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: COUNT: 5 WARMUP: arm circles, neck rolls, motivator, windmills, toe touch hops, Apollo Ohno THE THANG: merkin mile, 15 reps x5 stops; Pyramid of 10-20-30 big bois, 30-20-10Continue reading “Lenten Beatdown”
S2S-day40-atTheSwamp-2026-02-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 31 and light breeze WARMUP: 15 burpees, EMOM 5 min x 2 rounds: squat, Romanian deadlifts, up-downs, dumbbell front rack hold, and glute bridge, 15 burpees THEContinue reading “S2S-day40-atTheSwamp-2026-02-12”