AO: The Swamp Q: Paul Harrison (Launchpad) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Paul Harrison (Launchpad) FNGs: None COUNT: 4 WARMUP: Arm Circles Circle Arms Grady Corns SLOW Weed Pickers Trunk Twists THE THANG: Pyramid style workout, 7 rounds with repetitions of: 5,10,15,20,15,10,5 Round 1: Station 1: 5Continue reading “Pyramid Power”
Tag Archives: The Swamp
The Swamp Bootcamp- Remember Remember the 5th of November (Guy Fawkes Night)
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Alan Hockenjos (Walden), Paul Harrison (Launchpad) FNGs: None COUNT: 5 WARMUP: arm circle arms, arm pretzels, Grady corns, Abe Vigodas, imp walkers, hillbillies, ssh x10 THE THANG: On Nov. 5th 1605 Guy Fawkes and othersContinue reading “The Swamp Bootcamp- Remember Remember the 5th of November (Guy Fawkes Night)”
CookieMonster-atTheSwamp-2026-11-02
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Alan Hockenjos (Walden), Patrick Chow (Black Hole), Steven Squibb (Splinter), JM ROONEY (GROVER), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 Conditions: 36 deg WARMUP: Abe Vigoda, :muscle::pretzel: , IW, squat, :muscle:⭕️ THE THANG: Cookie Monster’s birthday! :tada: C – curb merkin (decline) O –Continue reading “CookieMonster-atTheSwamp-2026-11-02”
The Swamp Bootcamp – Orion’s Belt beatdown
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”
The Swamp Bootcamp- “Running BLAPS”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle arms, Grady corns, Tappy taps, Imp walkers, ssh x10 THE THANG: Burpees, Lunge, Amham, Plank Jack, Sumo squat x10 Mosey half loop repeat x9…x8…down to x1 MARY: ANNOUNCEMENTS: Accelerate,Continue reading “The Swamp Bootcamp- “Running BLAPS””
The Swamp Bootcamp
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 3 WARMUP: arm circles, stretch, IW, SSH THE THANG: deja vu WO from last week Round 1: 30x each curls, ‘muricans, squat-thrusters, big boi situps; mosey to the red house; Farmer carry to backContinue reading “The Swamp Bootcamp”
The Swamp- Monday Morning Merkin Miler + abs
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: THE THANG: Merkin mile + abs Mosey down to the Admin. Building Merkins- wide, reg, and diamond x10 Abs- in & outs, bicycles, crunchy frog, x leg sit-up x10 Mosey backContinue reading “The Swamp- Monday Morning Merkin Miler + abs”
The Swamp Bootcamp PUMPkin press
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Sunny The Machine Sehgal, Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: arm claps, neck and hip rolls, pumpkin pickers, stretch THE THANG: PUMPkin press 30x Reps of 5 exercise with Farmer carry between rounds: curlsContinue reading “The Swamp Bootcamp PUMPkin press”
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”