AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Launchpad (Paul Harrison) FNGs: None COUNT: 3 Spring Break Week at The Swamp! WARMUP: Arm circle arms, Michael Phelps, windmills, tappy taps, ssh x10 THE THANG: Back to School/ Billy Madison style workout. Repeat 1st grade thru 12th pickingContinue reading “The Swamp Spring Break Beatdown Part1”
Tag Archives: The Swamp
Another-Day-atTheSwamp-2026-03-26
AO: The Swamp Q: Patrick Chow (Black Hole) , PAX: Patrick Chow (Black Hole), Alan Hockenjos (Walden), Launchpad (Paul Harrison), JM ROONEY (GROVER) FNGs: None COUNT: 4 Conditions: 49 deg and calm WARMUP: AbeVigoda, :muscle:⭕️, ⭕️:muscle:, IW, SSH THANG 1: Equal Pay Day Paula Abdul w 13 squats at each line, bear crawl 2 parkingContinue reading “Another-Day-atTheSwamp-2026-03-26”
Not a BAYOUrself Burn
AO: The Swamp Q: Achilles Estavillo (SideOut/JabJab/Scorpion King) , PAX: JM ROONEY (GROVER), Achilles Estavillo (SideOut/JabJab/Scorpion King), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole) FNGs: None COUNT: 5 YHC Q heading to NOLA this week… Why not a BAYOU themed BD at The Swamp… It was raining, too! WARMUP: Everything SlowContinue reading “Not a BAYOUrself Burn”
Swamp Beatdowns
AO: The Swamp Q: Sunny The Machine Sehgal , PAX: Sunny The Machine Sehgal, Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 04 WARMUP: 5 Motivators, DC Stretches, Shoulder Stretch THE THANG: Thang 1: 5 Rounds of BLIMPS (Burpee, Lunge, Imperial Walker, Merkin, Plank Jack, Squat) with a stop atContinue reading “Swamp Beatdowns”
March Madness (aka, Swampy Sweet 16) Beatdown @theSwamp
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”
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”