AO: The Rising Q: Brian Huang (Zelda) , PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Eugene Fridkin (RedCoat), Harkawal G.O.A.T, Fernando (Cyclone), Harjot Pannu (Cruiser), Ritesh Mitra (Munchies), Ramesh Adusumilli (Shades), Patrick Chow (Black Hole), Rolling Stones, Dick Clark, Brian Huang (Zelda), (SureShot), Aryaman Kulkarni (MasterChef), Ronald YingContinue reading “Rising Saturday”
Tag Archives: Patrick Chow (Black Hole)
The Swamp Bootcamp PUMPkin press
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Sunny The Machine Sehgal, Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: arm claps, neck and hip rolls, pumpkin pickers, stretch THE THANG: PUMPkin press 30x Reps of 5 exercise with Farmer carry between rounds: curlsContinue reading “The Swamp Bootcamp PUMPkin press”
IndigenousPeoplesDay-atTheSwamp-2026-10-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Paul Harrison (Launchpad), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 53 deg, no rain, wet ground WARMUP: none THE THANG: Indigenous Peoples Day, IC x 20, mosey around the loop every 5 exercises I – Imperial WalkerContinue reading “IndigenousPeoplesDay-atTheSwamp-2026-10-12”
Big House Saturday
AO: The Big House Q: Dick Clark , PAX: Justin Taffer (Sandtrap), Dick Clark, Uday Jain (WallE), ManU, Klondike, Hitchcock (Randy Sherman), Patrick Chow (Black Hole), Sherlock, Slides FNGs: None COUNT: 9 WARMUP: DC stretches THE THANG: 1- seven of diamonds: merkins, leg lifts, Bobby Hurley, SSH. 2- stations: dips, curls, gas pumps, run (timer).Continue reading “Big House Saturday”
The Swamp- F3 Deck-tober
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Paul Harrison (Launchpad), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: arm circle arms, Grady corns, windmills , weed pickers, ssh x10 THE THANG: 3 rounds with a mosey loop in between. Each pax picksContinue reading “The Swamp- F3 Deck-tober”
Blockbuster Rewind – Launchpad’s 1 Year Manniversary
AO: The Swamp Q: Paul Harrison (Launchpad) , PAX: Patrick Chow (Black Hole), Paul Harrison (Launchpad), Alan Hockenjos (Walden), Achilles Estavillo (SideOut/JabJab/Scorpion King), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 6 WARMUP: – Arm Circles – Circle Arm – Tappy Taps SLOW with Good Morning Stretch – Trunk Twists THE THANG: ToContinue reading “Blockbuster Rewind – Launchpad’s 1 Year Manniversary”
F3 Hoboken – HBK8
AO: The Swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , Patrick Chow (Black Hole) PAX: Achilles Estavillo (SideOut/JabJab/Scorpion King), Patrick Chow (Black Hole), Hoboken Pax, Frontier Pax, Bergen Pax, C-Minor, Slim Shady FNGs: 2 C-Minor, Slim Shady COUNT: 30 WARMUP: OYO THE THANG: 8 stations – either 40 count or 40 meters… run 400 meter afterContinue reading “F3 Hoboken – HBK8”
The Swamp Bootcamp – Red October!
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: COUNT: 5 WARMUP: arm, neck, hip, legs stretch; hillbillies; motivator x9 THE THANG: 20 reps each Big boys, Lunge (1is1, knuckles touch the ground), Imperial Walker IC, ‘Mericans,Continue reading “The Swamp Bootcamp – Red October!”
IPC-wk4-atTheSwamp-2026-09-28
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 2 Conditions: 58 and light drizzle WARMUP: none THE THANG: Crayola’s Masterpiece- IPC wk 4 A very complicated WOD involving a 100 yd, a coupon, thrusters, murder bunnies, pullovers, reverse murder buddies, manmakers, curl-press-OH squats,Continue reading “IPC-wk4-atTheSwamp-2026-09-28”
Big House Saturday—IPC Belle Ringer
AO: The Big House Q: Dick Clark , PAX: Dick Clark, Srikanth Bondada (BabeRuth), Justin Taffer (Sandtrap), ManU, Uday Jain (WallE), Sachin Kulkarni (Scoop), Patrick Chow (Black Hole), Nathan Arrington (Apollo) FNGs: None COUNT: 8 WARMUP: THE THANG: IPC 2026 “Belle” Ringer MARY: ANNOUNCEMENTS: COT: