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”
Tag Archives: Launchpad (Paul Harrison)
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”
S2S day 33 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 5 S2S day 33 Crosstrain WARMUP: 2 rounds :45 each exercise Air squats Db bent over rows Jumping jacks Db Roman dead lift Plank shoulder tapsContinue reading “S2S day 33 @theSwamp”
S2S-Day29-atTheSwamp-2026-02-02
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Dustin Crosby (Khaleesi) FNGs: None COUNT: 5 Conditions: 15 and clear WARMUP: 15 burpees, 5 min mosey, 5min AMRAP of: 12 squats, 8 bent over rows w coupon, and 6 inchworms, 15Continue reading “S2S-Day29-atTheSwamp-2026-02-02”