AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), Hazmat – F3 Richmond, TX, Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: COUNT: 5 Full moon of October this week was the Hunters Moon, explore the stars of this constellation WARMUP: arm circles, trunk twist, Abe big, leg stretch,Continue reading “The Swamp Bootcamp – Orion’s Belt beatdown”
Tag Archives: Paul Harrison (Launchpad)
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”
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”
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!”
Celebrate September with crawls
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 6 WARMUP: Head Rotate, Plank + upward dog + shoulders engaged + merkin X2 + downward dog+ lunge +side plank GM.Continue reading “Celebrate September with crawls”
IPC Week 2 – 1st Attempt
AO: The Big House Q: Klondike , PAX: Klondike, Paul Harrison (Launchpad), Uday Jain (WallE), M B (F3 Aviator), beater, Fred Kelly (Grassy Knoll) FNGs: None COUNT: 6 CONDITIONS: Cool and deceptively pleasant WARMUP: Imperial Walkers, Arm Circles, Abe Vigoda, Circle Arms THE THANG: Over to Nassau Hall for IronPax Week 2 Coupons Rifle CarryContinue reading “IPC Week 2 – 1st Attempt”
The Swamp- IronPax week 3 “Belle Ringer”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Paul Harrison (Launchpad), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: a quick warmup of; ssh, Michael Phelps, and tappy taps. THE THANG: Iron Pax Week 3 AMRAP 45 minutes Start at cone 1 – 5 man makers RifleContinue reading “The Swamp- IronPax week 3 “Belle Ringer””
IPC2026-wk2-atTheSwamp-09-14
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Paul Harrison (Launchpad), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 69 deg WARMUP: misc OYO before game time THE THANG: Raise the Flag by F3 Seattle, as high as you can go in 45 minutes Round 1: – 100yd moseyContinue reading “IPC2026-wk2-atTheSwamp-09-14”
RELOCATE the Swamp WO site to the track
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Alan Hockenjos (Walden), Paul Harrison (Launchpad), JM ROONEY (GROVER), Steven Squibb (Splinter) FNGs: COUNT: 4 Honored to have the sensei join us at the swamp for IPC week 1 WARMUP: stretch and motivator THE THANG: 400m, 10x thrusters, Bonnie’s, jungle boi squats, Bonnie’s, thrusters MARY: noneContinue reading “RELOCATE the Swamp WO site to the track”