AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 3 Conditions: 29 deg and clear skies WARMUP: Abe Vigoda, IW, ArmCircles, CircleArms, mosey to back of school THE THANG: in celebration of World Theatre Day, we will do various exercises inspired by songs of longest runningContinue reading “WorldTheatreDay-atTheSwamp-202527”
Tag Archives: ao-the-swamp
24s for 3/24
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – Motivators – Circle arms – Chinook – Arm circles – Tippy tap THE THANG: blocks of 3 exercises, 24 reps reach (for 3/24), with cardio in between – Dead hang,Continue reading “24s for 3/24”
I-78 to Howe Commons – 202513
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Ryan K. (Scrubbing Bubbles), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 36 and dark, except for the presence of nearly full moon WARMUP: arm :pretzel:, lunge, toy soldier, 5 motivator THANG 1: I-78 (variant of Rt66): increasing reps of merkin plank Jack at each of 12Continue reading “I-78 to Howe Commons – 202513”
Burpee Mile Plus
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – SSH – arm circle – abe vigoda – circle arm – DC stretches THE THANG: – Burpee mile plus – mosey 1.2 mi loop around the neighborhood, 10 burpees at everyContinue reading “Burpee Mile Plus”
PrezDay-atTheSwamp-202517
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Ryan K. (Scrubbing Bubbles), David Sherry (Bucky), Dustin Crosby (Kolisi), Uday Jain (WallE), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 28, with winds gusting, felt like 15 at times WARMUP: IW, squat, ArmCircle, CircleArm, windmill, SSH, mosey to wind shelter THE THANG: exercises inspired by eachContinue reading “PrezDay-atTheSwamp-202517”
Counting down at the Coop
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: – SSH – arm circles / circle arms – weed picker – imperial squat walker THANG1 repeat for a total of 2 rounds: – 50 single count mountain climbers – 40 bulgarianContinue reading “Counting down at the Coop”
SNAKE-WO-atTheSwamp-2025-01-30
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 27 deg WARMUP: ArmCircles, AbeVigodas, IWs, CircleArms THE THANG: :snake: :red_envelope: :tada: Year 4722, 4+7=11, 22 is double 11 S – Smurfjacks, this & next exercise in 11’s routine N – Norris, Chuck merkins, :snake:Continue reading “SNAKE-WO-atTheSwamp-2025-01-30”
4degrees-atTheSwamp-202523
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE) FNGs: None COUNT: 2 Conditions: 4 degrees, no wind WARMUP: ArmCircles, AbeVigodas, Imperial Walkers, CircleArms, Motivators from 7, mosey around school THE THANG: 11s: monkey humpers / big bois with flying nuns between stations Mosey around the school MARY: 10 merkins, 10 squats, 10Continue reading “4degrees-atTheSwamp-202523”
AnotherDay-atTheSwamp-202513
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”
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”