AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Conditions: 67 deg, ground damp WARMUP: arm circle, tippy taps, arm pretzel, IW, all ICx10 THE THANG: Ironpax Challenge 2026 wk 0 Keller WOD 4 rounds of 5 exercises for time:Continue reading “IPC-2026-wk0-atTheSwamp”
Tag Archives: Patrick Chow (Black Hole)
Rising Saturday
AO: The Rising Q: Ronald Ying (Freestyle) , PAX: Aryaman Kulkarni (MasterChef), Hot Rod, Achilles Estavillo (SideOut/JabJab/Scorpion King), Elliot Gordon, Marc Rubenstein (ScarU), Yogi Naik (Bond), Brian Huang (Zelda), Alan Hockenjos (Walden), (SureShot), Rolling Stones, Matt Hopkins (Brisket), Wayne Frost (Takedown), Ronald Ying (Freestyle), Sunny The Machine Sehgal, Patrick Chow (Black Hole), Lifetime, FNG FNGs:Continue reading “Rising Saturday”
The Swamp Bootcamp – mini IPC
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Paul Harrison (Launchpad), Patrick Chow (Black Hole) FNGs: COUNT: 4 WARMUP: stretches THE THANG: 2022 IPC 15 reps x 4 rounds of coupon press, burpees, curls, Vups, goblin squats, man-makers, 400m run MARY: none ANNOUNCEMENTS: IPC starts next weekContinue reading “The Swamp Bootcamp – mini IPC”
SLACK-Bootcamp-atTheSwamp-2026-08-24
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Paul Harrison (Launchpad) FNGs: None COUNT: 4 Conditions: 56 deg WARMUP: none THE THANG: USE SLACK WO, all IC x 10 S – SSH L – LBC A – AmHam C – Chuck NorrisContinue reading “SLACK-Bootcamp-atTheSwamp-2026-08-24”
The Swamp Kettle Bell BD
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Sunny The Machine Sehgal, Paul Harrison (Launchpad) FNGs: None COUNT: 5 WARMUP: 10X SSH, 10X Wind Mills, DC Exercises-Plank-Leg Stretch-Thunder both sides-Good morning-Upward dog-baby stretches. THE THANG: 20X of each exercise with Kettlebell/coupon 1)Continue reading “The Swamp Kettle Bell BD”
Rising Saturday
AO: The Rising Q: Brian Huang (Zelda) , Eugene Fridkin (RedCoat) PAX: Brian Huang (Zelda), Naren Nayak (Shut Up, Richard; F3 Boston), Wayne Frost (Takedown), Ronald Ying (Freestyle), Matt Hopkins (Brisket), Ritesh Mitra (Munchies), Swish (Stephen Vaccaro), Achilles Estavillo (SideOut/JabJab/Scorpion King), Patrick Chow (Black Hole), Elliot Gordon, Eugene Fridkin (RedCoat), W. Jason Griffith (F3 RiskyContinue reading “Rising Saturday”
The Swamp Beatdown – Farmer carry
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Launchpad (Paul Harrison) FNGs: COUNT: 5 WARMUP: arm, neck, hip circles; weed pullers; open close gate THE THANG: Farmer carry coupons to the Aerie (track), 20x thrusters and squats, 0.25 Mile run,Continue reading “The Swamp Beatdown – Farmer carry”
The Swamp- Gritty Soldier workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Launchpad (Paul Harrison) FNGs: None COUNT: 4 WARMUP: THE THANG: Gritty Soldier Workout- 6 rounds of 4 different exercises. :45 on :15 rest mosey/loop between rounds. Round 1 Squats Split squat left Split squat right AlternateContinue reading “The Swamp- Gritty Soldier workout”
Non-WorldCup-Bootcamp-atTheSwamp-2026-08-06
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 74 degrees, foggy and humid WARMUP: MikePhelps, AbeVigoda, IW, squat, IC x 10, motivators from 7 THE THANG: stolen freely from Srikanth Bondada (BabeRuth)’s BigHouse beatdown yesterday,Continue reading “Non-WorldCup-Bootcamp-atTheSwamp-2026-08-06”
BigHouse Weekday
AO: The Big House Q: Srikanth Bondada (BabeRuth) , PAX: Srikanth Bondada (BabeRuth), JM ROONEY (GROVER), Patrick Chow (Black Hole), Dick Clark, Chris Valosky (Placebo), Uday Jain (WallE), M B (F3 Aviator), 0 FNGs: 1 0 COUNT: 6 WARMUP: Arm circles, Circle Arms, Wind mills, Imperial walkers THE THANG: Thang1: Burpees -5 BBS – 10Continue reading “BigHouse Weekday”