AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky) FNGs: None COUNT: 2 Conditions: 24 deg and calm WARMUP: ArmCircles, CircleArms, IWs, AbeVigodas, Motivators from 7 THE THANG: 11s w HR merkins and IW Squats (double at the small #s, single for the big), broadjump/lunge walk between stations MARY: mosey ANNOUNCEMENTS: PennyTown PubContinue reading “AnotherDay-atTheSwamp-202513”
Category Archives: Uncategorized
202509-TheFrozenSwamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 19 and windy (5 deg windchill) WARMUP: ArmCircles, CircleArms, AbeVigodas, IWs, Motivators from 7, mosey around school to identify wind shelter THE THANG: 11s w Big Bois and Burpees w lunge walk between stations MARY:Continue reading “202509-TheFrozenSwamp”
Leukemia and Lymphoma Society Workout-a-thon
Written by Milky Way Milky Way and his buddy Aydin have been working hard to fundraise for the Leukemia and Lymphoma Society. We are proud of their efforts. Please give consideration to helping them out. https://events.lls.org/snj/southjerseysoy22/tchowb AO: The Rising PAX: Babe Ruth, WallE, Aviator, Risky Business, Wingman, Thunder, Towpath, Mountie, Ishmael, Mulligan, Automatic, Hacksaw, Mulligan,Continue reading “Leukemia and Lymphoma Society Workout-a-thon”
Black History Month Tribute Partner WO
Theme: Black History Month PAX- Dick Clark, Babe Ruth, Mulligan, Risky Business, Brisket, Aviator, Thunder, ScarU, Dos Equis Warm up- Side straddle hopkins, Tippy taps, IWs, Calf stretch, Press up, Child pose Partner WO- walking or jogging around lot – while partner does exercises Questions- How can you be an ally to support blacks inContinue reading “Black History Month Tribute Partner WO”
Regional Group Focuses on Men’s Physical and Mental Health
This was a front page story in the West Windsor and Plainsboro News, February 2022 https://www.communitynews.org/towns/west-windsor-plainsboro-news/regional-group-focuses-on-men-s-physical-and-mental-health/article_f01fe8fe-836e-11ec-b8f8-171e3ce9eceb.html In 2011, a movement began in Charlotte, North Carolina, where men could meet up and gather for free scheduled outdoor workouts. In the process, fellowships and friendships were formed as the men were able to not only improve theirContinue reading “Regional Group Focuses on Men’s Physical and Mental Health”
Audio Post
We Don’t Die, We Multiply!
10/19/2021 PAX: Dos, WallE, Soul, DickClark, Aviator, Mountie, Vintage (FNG! Welcome), Scar, Brisket (Q) Warmup Stretch acrossStretch overMichael PhelpsLeg holdPlank to each legTippy Taps to Back hurts ZigZag Mosey to top deck corner Thang – We don’t die, we multiply! 1×1=12×2=43×3=94×4=165×5=25 5 rounds of each of the following where the reps equal the the answerContinue reading “We Don’t Die, We Multiply!”
Diversity
The “Break the Mold” Panel (L-R): Dos Equis of F3 Princeton, Pipeline of F3 Metro (Charlotte, NC), Square of F3 Greensboro, and Nomex of F3 Greensboro. I was honored to serve on a breakout panel at the F3 10 year celebration on Saturday, October 9, 2021, in Wilmington, North Carolina. The theme was “Breaking theContinue reading “Diversity”
Mental Battle
BackBlast for Saturday, March 27, 2021 11 PAX (RedCoat, DosEquis, Cruiser, Mulligan, Ribs, Brisket, Aviator, DickClark, Smokey, RedCard, WallE) 4 Zoom (Shamwow, Milky Way, BlackHole and FNG – last 3 from the soft launch of F3 Rosedale @ Pennington) WarmUp:Tippy Taps, Mountain Climbers, WindMills. Thang 1:Pearls on a String. Ran around the AO with stops (IC,Continue reading “Mental Battle”
Walls
Before I built a wall I’d ask to know What I was walling in or walling out, And to whom I was like to give offense. Something there is that doesn’t love a wall that wants it down. from “Mending Wall” by Robert Frost The image of protestors at the United States Capitol scaling theContinue reading “Walls”