AO: The Anchor Q: Marc Rubenstein (ScarU) , PAX: Marc Rubenstein (ScarU), Nick Behmke (Watson), Patrick Chow (Black Hole), K2F3, Citron FNGs: None COUNT: 5 WARMUP: SSH, Burpees, Windmills THE THANG: Tour De Burlington 🌊 1️⃣ Riverfront Promenade Warm Up 1.5 Troll Squats and Holds 🌉 2️⃣ Bridge Stop Merkins 🏙️ 3️⃣ High Street –Continue reading “The Anchor”
Tag Archives: Patrick Chow (Black Hole)
Swamp Beatdowns
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 04 WARMUP: 5 Motivators, DC Stretches, Shoulder Stretch THE THANG: Thang 1: 5 Rounds of BLIMPS (Burpee, Lunge, Imperial Walker, Merkin, Plank Jack, Squat) with a stop atContinue reading “Swamp Beatdowns”
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”
π-day-atTheBigHouse-2026-03-14
AO: The Big House Q: Patrick Chow (Black Hole) , PAX: Srikanth Bondada (BabeRuth), Hitchcock (Randy Sherman), Sachin Kulkarni (Scoop), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 29 deg WARMUP: none THE THANG: exercises where digits in π determine the reps, mosey every 3 exercises (from YHC’s 2024 archives) 3. motivators 14 merkinsContinue reading “π-day-atTheBigHouse-2026-03-14”
HitchcockDay-atTheSwamp-202612
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 56 and damp WARMUP: SSH, 💪⭕️, ⭕️💪, trunk twists, lunge, inchworm merkin, high knee, all ICx10 THE THANG: Hitchcock :clapper: day – ChatGPT guided, Hitchcock movie-inspiredContinue reading “HitchcockDay-atTheSwamp-202612”
Lucky Swamp Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: COUNT: 4 WARMUP: leg stretch, hip rolls, arm circles, neck rolls, motivator, wind Mill, dancing leprechaun ☘️ THE THANG: merkin mile, 15x reps 7x stations Pyramid of 10 20 30 bigContinue reading “Lucky Swamp Beatdown”
Helmet Hill WO
AO: The Rising Q: Harjot Pannu (Cruiser) , PAX: Elliot Gordon, Swish (Stephen Vaccaro), Patrick Chow (Black Hole), RedCoat, Praveen Bollywood, Harjot Pannu (Cruiser), Wayne Frost (Takedown), Harkawal G.O.A.T, Marc Rubenstein (ScarU), W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Rolling Stone, Phoenix, Jarvis FNGs: 3 Rolling Stone, Phoenix, JarvisContinue reading “Helmet Hill WO”
Stairway to Eleven (Heaven) Workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Switchblade (Jack C.) FNGs: None COUNT: 5 In honor of Led Zeppelin‘s „Stairway to Heaven“ released 55 years ago today. WARMUP: arm circle arms, imp walkers, and ssh X10 THE THANG: Mosey overContinue reading “Stairway to Eleven (Heaven) Workout”
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”
Swamp Blizzard Beatdown
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 2 The Swamp Blizzard Beatdown. 2 Swampers trudged their way to the Swamp thru 12”-18” Snow and still lightly falling. WARMUP: arm circle, circle arms, arm pretzels, Grady corns, windmills, Imp Walkers, and SSH X10 THEContinue reading “Swamp Blizzard Beatdown”