AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Paul Harrison (Launchpad), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 55 deg and light rain WARMUP: windmill, Michael Phelps, Imperial Walker, in cadence, 10 reps, mosey to blacktop THE THANG: Anchorage-inspired WO, saw Muskox at Wildlife conservationContinue reading “MUSKOX-atTheSwamp-2025-10-20”
Tag Archives: Switchblade (Jack C.)
FrozenChosen-atTheSwamp-2025-10-09
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), Switchblade (Jack C.), Paul Harrison (Launchpad) FNGs: None COUNT: 7 Conditions: 47 deg and dry DiCCS WARMUP: IW, AbeVigoda, leg stretches THE THANG: inspired by F3 Anchorage, 20 reps unless otherwise stated F –Continue reading “FrozenChosen-atTheSwamp-2025-10-09”
IPC-wk3-atTheSwamp-2025-09-22
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 5 Conditions: 48 deg WARMUP: none THE THANG: Chris Kyle WOD (see pic) 40 min AMRAP (KB swing, lateral hop, thruster, and derkin) w 5min EMOM timer (25yd mosey, 5 burpee, returnContinue reading “IPC-wk3-atTheSwamp-2025-09-22”
8Track-atTheAerie-2025-09-15
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Switchblade (Jack C.), Dustin Crosby (Kolisi) FNGs: None COUNT: 5 Conditions: 58 deg WARMUP: :muscle:⭕️, ⭕️ :muscle:, IW THE THANG: Ironpax Challenge Wk2 (see pic) MARY: none ANNOUNCEMENTS: ruck & refresh on Thursday COT: 1% stronger
LXX at The Swamp
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), Dustin Crosby (Kolisi), Switchblade (Jack C.), Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 7 LXX at The Swamp Welcome. DiCCS (Disclaimer, Cell phone present? CPR Certified PAX present? Safety) Mission 5 Core Principles Credo = WARMUP: InvisibleContinue reading “LXX at The Swamp”
PrezDay-atTheSwamp-202517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Ryan K. (Scrubbing Bubbles), David Sherry (Bucky), Dustin Crosby (Kolisi), Uday Jain (WallE), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 28, with winds gusting, felt like 15 at times WARMUP: IW, squat, ArmCircle, CircleArm, windmill, SSH, mosey to wind shelter THE THANG: exercises inspired by eachContinue reading “PrezDay-atTheSwamp-202517”
Warming up with Zombie Scarecrow @ the Swamp
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Dustin Crosby (Kolisi), Switchblade (Jack C.), Curtis Hoberman (Dos Equis), David Sherry (Bucky), Patrick Chow (Black Hole), Zombie Scarecrow FNGs: None COUNT: 7 WARMUP: – SSH – arm circles – abe vigoda – circle arms – imperial walkers THANG 1: 11’s – Merkins xContinue reading “Warming up with Zombie Scarecrow @ the Swamp”
IPC-wk3-at-theSwamp-BrentonSandwich
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Hazmat – F3 Fort Bend, TX, Dustin Crosby (Kolisi), Switchblade (Jack C.), shepherd, Uday Jain (WallE), JM ROONEY (GROVER), David Sherry (Bucky) FNGs: None COUNT: 8 Conditions: 56 deg WARMUP: ArmCircles, AbeVigodas, squats THE THANG: Brenton Sandwich (see photo of whiteboard where we mistakenly modified the breadContinue reading “IPC-wk3-at-theSwamp-BrentonSandwich”
IronpaxWk2-TheSwamp-March2Arch
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Dustin Crosby (Kolisi), JM ROONEY (GROVER), Switchblade (Jack C.), Uday Jain (WallE) FNGs: None COUNT: 5 Conditions: 52 deg WARMUP: ArmCircles, CircleArms, Imperial Walker Squats THE THANG: March to the Arch WOD is complicated (see pic of WO instead). Exercises included: Lt Dan’s Magic Legs, Cactus JumpContinue reading “IronpaxWk2-TheSwamp-March2Arch”
Stadium Stairs, back to school edition!
AO: backblasts Q: Dick Clark PAX: Dustin Crosby (Kolisi), Elliot Gordon, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Srikanth Bondada (BabeRuth), Switchblade (Jack C.), Ocean Spray, Mojo, Jig, Rembrandt, Slugger FNGs: None COUNT: 13 WARMUP: quick DC stretches. THE THANG: around the stadium, your way. Lots of Pax and 2.0’s going inContinue reading “Stadium Stairs, back to school edition!”