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”
Tag Archives: The Swamp
The Swamp – PGA Championship Beatdown
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: COUNT: 5 Aaron Rai won the 128th PGA championship yesterday in the Philly area, fun way to get interest in the sport, we’ll recognize if F3 style WARMUP:Continue reading “The Swamp – PGA Championship Beatdown”
Rosedale Popup on Pennington Day 2026
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Brian Huang (Zelda), (SureShot), Sunny The Machine Sehgal, RedCoat, Alan Hockenjos (Walden), Patrick Chow (Black Hole), Harjot Pannu (Cruiser), Achilles Estavillo (SideOut/JabJab/Scorpion King), Rolling Stones, Ryan Kingsbury (Scrubbing Bubbles), FNG Anthony Lardaro FNGs: 1 FNG Anthony Lardaro COUNT: 11 Conditions: 44-50 deg, sunny WARMUP: MichaelContinue reading “Rosedale Popup on Pennington Day 2026”
Expedition & Adventure
AO: The Swamp Q: Launchpad (Paul Harrison) , PAX: Launchpad (Paul Harrison), JM ROONEY (GROVER), Patrick Chow (Black Hole), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 5 WARMUP: Neck Rolls, Arm Circles, Shoulder Stretches, Weed Pickers, and SSH THE THANG: Today is the 222nd anniversary of Meriwether Lewis and William Clark’s departureContinue reading “Expedition & Adventure”
Annihilation day at TheSwamp
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Conditions: 49 deg WARMUP: windmills, arm circle, circle arm, toe touches, farmer carry to back of building for stairs (wind shelter) THE THANG: Happy PET day! 511 keV is energy ofContinue reading “Annihilation day at TheSwamp”
The Swamp- “Oh the Humanity“ blimps workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle arms, Michael Phelps, Grady corns, tappy taps, ssh x10 THE THANG: In honor of the Hindenburg crash 5/6/37 we’re doing a modified BLIMPS workout Run loop, stop at 3Continue reading “The Swamp- “Oh the Humanity“ blimps workout”
The Dagobah Swamp Imperial biotcamp
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), Launchpad (Paul Harrison) FNGs: COUNT: 5 (I wrote the whole thing and then it just got erased.. will try again tomorrow) WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Swampy Dozen workout
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 2 The „scientific“ 7 minute workout routine. Shout out to Splinter for this one. Modified to a „Swamp certified“ 12 minute routine. WARMUP: Michael Phelps, arm circle arms, windmills, copperhead squats, jump rope X10 THE THANG: 12Continue reading “The Swampy Dozen workout”
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”
Swamp – Bring your pax to workout day
AO: The Swamp Q: JM ROONEY (GROVER) , PAX: JM ROONEY (GROVER), Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis) FNGs: COUNT: 5 WARMUP: stretch, SSH, IW; roll the neck, hips, & arms THE THANG: mile loop with 6 stops for: 10 big bois, 15 merkins, 20 squats MARY:Continue reading “Swamp – Bring your pax to workout day”