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”
Tag Archives: The Swamp
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”
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”
Lenten Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Sunny The Machine Sehgal, JM ROONEY (GROVER), Patrick Chow (Black Hole), Launchpad (Paul Harrison), Alan Hockenjos (Walden) FNGs: COUNT: 5 WARMUP: arm circles, neck rolls, motivator, windmills, toe touch hops, Apollo Ohno THE THANG: merkin mile, 15 reps x5 stops; Pyramid of 10-20-30 big bois, 30-20-10Continue reading “Lenten Beatdown”
S2S-Day45-Retest-atTheSwamp-202616
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 2 Conditions: 30 deg and fresh layer of snow WARMUP: 15 burpees, EMOM x 10 min of 1-45 sec mosey 2-45 sec inchworm merkins 3-45 sec squats 4-45 sec up-downs 5-45 sec dead bug RepeatContinue reading “S2S-Day45-Retest-atTheSwamp-202616”
S2S-day40-atTheSwamp-2026-02-12
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 Conditions: 31 and light breeze WARMUP: 15 burpees, EMOM 5 min x 2 rounds: squat, Romanian deadlifts, up-downs, dumbbell front rack hold, and glute bridge, 15 burpees THEContinue reading “S2S-day40-atTheSwamp-2026-02-12”
STS day 36 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 S2S day 36 Cross-Training WARMUP: 15 burpees 2 rounds :45 each exercise Jumping jacks Db front squats Glute bridge Db bent over rows Plank holds 15 burpees THE THANG: Crosstrain- :45 each exercise for 24 min Db thrusters Sit-upsContinue reading “STS day 36 @theSwamp”