AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Uday Jain (WallE), Dustin Crosby (Kolisi), switchblade FNGs: None COUNT: 6 WARMUP: DiCCS Mission Core Principles Credo Knee Circles Neck Rolls Arm Circles Circle Arms Arm Pretzel Windy Scarecrow (20x) X Factor (20x) Mountain Climber (20x) LBCs (20x) Mosey toContinue reading “Cornered: A Workout”
Tag Archives: Switchblade
sMurph at TheSwamp 05232024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Dustin Crosby (Kolisi), Switchblade FNGs: None COUNT: 5 65 deg WARMUP: na THE THANG: Murph pre-memorial day WO (see pic) MARY: na ANNOUNCEMENTS: Burlington AO COT: looking forward to long weekend and keeping fallen service members in hearts for their sacrifice.
World Red Cross and Red Crescent Day
AO: ao-the-swamp Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), David Sherry (Bucky), Ryan K. (Scrubbing Bubbles), switchblade FNGs: None COUNT: 8 DiCCS: Disclaimer, Cell Phone present, CPR certified PAX present, Safety WARMUP – 26 reps of each: Knee Circles – 13 reps in each direction,Continue reading “World Red Cross and Red Crescent Day”
Earth day 🌎 at TheSwamp 04222024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), Uday Jain (WallE), Ryan K. (Scrubbing Bubbles), Switchblade FNGs: None COUNT: 7 Conditions: 32 deg :cold_face: WARMUP: none THE THANG: 2 rounds of each exercise at 27 reps each for 54 total = years since Earth dayContinue reading “Earth day 🌎 at TheSwamp 04222024”
π-day at TheSwamp 2024 edition
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Harjot Pannu (Cruiser), Curtis Hoberman (Dos Equis), David Sherry (Bucky), Dustin Crosby (Kolisi), JM ROONEY (GROVER), Uday Jain (WallE), Switchblade FNGs: None COUNT: 8 Conditions: 42 deg WARMUP: none THE THANG: a series of exercises where the number of reps is dictated by the numbers in π.Continue reading “π-day at TheSwamp 2024 edition”
Workin’ the (sand)bag
AO: backblasts Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), Patrick Chow (Black Hole), David Sherry (Bucky), switchblade FNGs: None COUNT: 9 WARMUP: SSH Arm circle / circle arms Weed pickers DC stretches Mosey ~500 m THE THANG: Round 1 Tabata-style workout withContinue reading “Workin’ the (sand)bag”
On the ropes for 16 rounds
AO: ao-the-swamp Q: beater PAX: Dustin Crosby (Kolisi), David Sherry (Bucky), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Uday Jain (WallE), Patrick Chow (Black Hole), Switchblade FNGs: None COUNT: 8 WARMUP: SSH, OH claps, arm pretzels, copperhead squats, weed pickers THE THANG: Tabata workout with a human timer manning the battle rope: Round 1: PaxContinue reading “On the ropes for 16 rounds”