AO: The Swamp Q: Dustin Crosby (Khaleesi) , Switchblade (Jack C.) PAX: Switchblade (Jack C.), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Paul Harrison (Launchpad) FNGs: None COUNT: 5 Conditions: 69 degree Downpour, Darkness – SYITG – Rain or Shine Disclaimer Not a professional. Not your doctor. Modify as needed — you areContinue reading “LNMWYFH”
Tag Archives: Switchblade (Jack C.)
2.0 SOT Stairs
AO: The SOT Q: Dustin Crosby (Khaleesi) , PAX: Marc Rubenstein (ScarU), Fernando (Cyclone), Dustin Crosby (Khaleesi), Hitchcock (Randy Sherman), Switchblade (Jack C.), Fred Kelly (Grassy Knoll), Dick Clark, Srikanth Bondada (BabeRuth), Mountie, Redcard, Slugger, Mojo, OceanSpray, Jig , ScarU M FNGs: 1 ScarU M COUNT: 15 WARMUP: DC stretch THE THANG: 1 climb aroundContinue reading “2.0 SOT Stairs”
MaryRound
AO: The Swamp Q: Paul Harrison (Launchpad) , PAX: Dustin Crosby (Khaleesi), Alan Hockenjos (Walden), Switchblade (Jack C.), Paul Harrison (Launchpad), Curtis Hoberman (Dos Equis), Achilles Estavillo (SideOut/JabJab/Scorpion King) FNGs: None COUNT: 6 WARMUP: Neck Rolls, Arm Stretches, Trunk Twists, Windmills, and Weed Pickers THE THANG: – 5 rounds of 5 “Mary” style core exercisesContinue reading “MaryRound”
All Aboard the Swampville Express
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Switchblade (Jack C.), Dustin Crosby (Khaleesi), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 7 WARMUP: – Arm Stretches – Arm Pretzels – Arm Circles – Arm Overhead side Stretch – Trunk Twists –Continue reading “All Aboard the Swampville Express”
PrimaryReminder-atTheSwamp-202601
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Dustin Crosby (Khaleesi), Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 7 Conditions: 53-56 deg WARMUP: :muscle:⭕️, ⭕️:muscle:, :muscle::pretzel:, windmill, squat, IW THE THANG: 20 reps of most exercises VContinue reading “PrimaryReminder-atTheSwamp-202601”
Military Celebrations
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Switchblade (Jack C.), Sunny The Machine Sehgal, Patrick Chow (Black Hole) FNGs: None COUNT: 7 WARMUP: Shoulder Stretches, Open Gate Close Gate, Plank + upward dog + shoulders engaged + pushup +Continue reading “Military Celebrations”
Picnic Time with a Coupon
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Dustin Crosby (Khaleesi), Alan Hockenjos (Walden), JM ROONEY (GROVER), Patrick Chow (Black Hole), Switchblade (Jack C.), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 7 WARMUP: Deep breathing, neck circles, arm circles, trunk twist, Orangutans, side straddle hops THE THANG: Thang #1 – THEContinue reading “Picnic Time with a Coupon”
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”
S2S-D8-atTheSwamp-2026-01-12
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Switchblade (Jack C.), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER) FNGs: None COUNT: 6 Conditions: 28 deg WARMUP: see below THE THANG: Day 8 of Shoulder to Shoulder Challenge * EMOM: 10 min Min 1: 45s Reverse Lunges Min 2: 45s dumbbellContinue reading “S2S-D8-atTheSwamp-2026-01-12”
MUSKOX-atTheSwamp-2025-10-20
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”