AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: arm circle arms, Grady corns, Michael Phelps, weed pickers, mummy kicks, ssh x10 THE THANG: 5 rounds; pax 1 picks an exercise, runs aContinue reading “The Swamp- Round Robin Swamp Run”
Tag Archives: The Swamp
Operation Red Wings 21 year anniversary
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: stretch, motivators THE THANG: half-murph-challenge Run 1 mile, 50 pull ups, 100 push ups, 150 squats (split into 10 rounds) MARY: yep ANNOUNCEMENTS: pot luckContinue reading “Operation Red Wings 21 year anniversary”
Swamp Essentials
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: – Arm Circles – Trunk Twists – Weed Pickers – Windmills THE THANG: In the F3 Exicon, these 9 exercises are listed as “essential.” 40 seconds exercise / 20 seconds rest:Continue reading “Swamp Essentials”
Coupon and Crawls
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 WARMUP: 5 Motivators, Plank Jacks, DC Stretches. THE THANG: 2 Teams P1 Other 2 Flapjack 1) Shoulder Exercises P1 Bear Crawl Other 2 Shoulder Press P1 Lunge Walk Other 2Continue reading “Coupon and Crawls”
WorldCup-Day5-atTheSwamp-2026-06-15
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Patrick Chow (Black Hole) FNGs: None COUNT: 3 Conditions: 65 deg WARMUP: none THE THANG: World Cup day 5 matches ⚽️ Game 1: Spain vs Cabo Verde at noon 11s SSH & Crunch w broad jump travel :mantelpiece_clock: HydrationContinue reading “WorldCup-Day5-atTheSwamp-2026-06-15”
The Swamp Beatdown- “Death by Swampy Runner”
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: arm circle arms, copperhead squats, imp walkers, tappy taps, windmills, mummy kicks x10 THE THANG: inspired from an IPC 22’ workout called death by skinny runner. 6Continue reading “The Swamp Beatdown- “Death by Swampy Runner””
Nautical beatdown – Absecon Lighthouse
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: COUNT: 4 WARMUP: various stretches, motivators, hill billies THE THANG: mosey (with pain stains) to the Aerie (high school track and steps); Wellerman Sea Shanty shuffle (2.5 minutes of merkins andContinue reading “Nautical beatdown – Absecon Lighthouse”
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”
Plinko Beatdown @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Alan Hockenjos (Walden) FNGs: None COUNT: 3 WARMUP: arm circle arms, Grady corns, tappy taps, hillbillies, imp walkers, ssh X10 THE THANG: Play Plinko! 5 rounds- reps x10, x15, x20, x15, x10 5 Plinko slots each with 2Continue reading “Plinko Beatdown @theSwamp”