AO: ao-the-anchor Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) PAX: Nick Behmke (Watson), Patrick Chow (Black Hole), Dick Clark, Alan Hockenjos (Walden), Steven Squibb (Splinter), Milky Way FNGs: None COUNT: 7 Workout #7 of Shoulder 2 Shoulder (S2S) Challenge WARMUP: 5 min Cardio Choices – Run – SSH – Side Shuffles – Cairioca 5 min AMRAP –Continue reading “Seven Anchored Shoulder 2 Shoulder”
Tag Archives: Patrick Chow (Black Hole)
S2S day 5 Cross-Training @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Following the S2S workout- day 5 Cross-Training WARMUP: 2 rounds :45 per exercise Squats DB bent over rows Plank Single DB floor press Hollow Hold (dead bug) 1 set ofContinue reading “S2S day 5 Cross-Training @theSwamp”
Mosey Around the Park Redux!
AO: backblasts Q: Marc Rubenstein (ScarU) PAX: Patrick Chow (Black Hole), Matt Hopkins (Brisket), Aryaman Kulkarni (MasterChef), Dick Clark, Fred Kelly (Grassy Knoll), Six String, Rasomware from NC Wake FNGs: None COUNT: 8 WARMUP: DC Stretches THE THANG: Mosey Around park Thang 1: Pop Rocks Biceps Curls Squats Am Hams Thang 2: Dips at theContinue reading “Mosey Around the Park Redux!”
3rd annual winter solstice ruck
AO: backblasts Q: RedCoat PAX: Patrick Chow (Black Hole), Uday Jain (WallE), Matt Hopkins (Brisket), Ritesh Mitra (Munchies), Harkawal G.O.A.T, Swish (Stephen Vaccaro), Srikanth Bondada (BabeRuth), Marc Rubenstein (ScarU), Lafayette, Fernando (Cyclone), Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Sunny The Machine Sehgal, Brian Huang (Zelda), Hitchcock (Randy Sherman), beater, Carl Schumm (Full Throttle), JoeContinue reading “3rd annual winter solstice ruck”
Hanukkah 8 crazy nights Shamash up workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Hanukkah themed workout! WARMUP: arm circle arms, arm challahs (pretzels), Sufganiyot squats, latke lunges, & Shamash straddle hops x10 THE THANG: 8 crazy nights, schlep (mosey) to each station (night) and receive our Hanukkah gift(exercise), gifts compileContinue reading “Hanukkah 8 crazy nights Shamash up workout @theSwamp”
Deck the Hauls
AO: backblasts Q: Steven Squibb (Splinter) PAX: Nick Behmke (Watson), Dick Clark, Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 5 WARMUP: mosey, butt kickers, high knees, side shuffle (flap jack), karaoke (flap jack), calf raises x6 ic, leg swings (flap jack) x6 ic, open gate x10 ic, arm circles x6 ic, circleContinue reading “Deck the Hauls”
The Turkeys Strike Back
AO: ao-the-rising Q: Brian Huang (Zelda) , Harkawal G.O.A.T, Wayne Frost (Takedown), GTL, Tidy Cat, Achilles Estavillo (SideOut/JabJab/Scorpion K, Matt Hopkins (Brisket), (SureShot), RedCoat PAX: RedCoat, Harkawal G.O.A.T, Elliot Gordon, (SureShot), Harjot Pannu (Cruiser), Tidy Cat, GTL, Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion K, Patrick Chow (Black Hole), Wayne Frost (Takedown), Fred Kelly (Grassy Knoll)Continue reading “The Turkeys Strike Back”
Happy Merkinsgiving! @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 3 WARMUP: Thanksgiving themed warm-up Turkey wings (arm circle arms, pretzels,seal and overhead claps), cranberry pickers, march of the wooden soldiers, Finkle leg swings, Heismans, side straddle turkey hops. All X10 THE THANG: Turkey Merkin day. Breast andContinue reading “Happy Merkinsgiving! @theSwamp”
YAMM! (Yet another Merkin Monday)
AO: ao-the-swamp Q: Matt Hopkins (Brisket) PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 6 Had a great time working out with the HIMs of the Swamp! Excellent meeting Launchpad and getting to do a Lunge Act with Dos for the firstContinue reading “YAMM! (Yet another Merkin Monday)”
Merkin Monday
AO: ao-the-swamp Q: Brian Huang (Zelda) PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER), Ryan Kingsbury (Scrubbing Bubbles), Curtis Hoberman (Dos Equis), Ari Meisel (Moneypenny), Harjot Pannu (Cruiser) FNGs: None COUNT: 8 WARMUP: arm circles, circle arms, Michael Phelps, open gate, closed gate, right arm over left, left arm over right THEContinue reading “Merkin Monday”