AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: COUNT: 5 Aaron Rai won the 128th PGA championship yesterday in the Philly area, fun way to get interest in the sport, we’ll recognize if F3 style WARMUP:Continue reading “The Swamp – PGA Championship Beatdown”
Tag Archives: Launchpad (Paul Harrison)
Expedition & Adventure
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: Neck Rolls, Arm Circles, Shoulder Stretches, Weed Pickers, and SSH THE THANG: Today is the 222nd anniversary of Meriwether Lewis and William Clark’s departureContinue reading “Expedition & Adventure”
Annihilation day at TheSwamp
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”
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”