AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), Uday Jain (WallE), Ryan K. (Scrubbing Bubbles), Switchblade FNGs: None COUNT: 7 Conditions: 32 deg :cold_face: WARMUP: none THE THANG: 2 rounds of each exercise at 27 reps each for 54 total = years since Earth dayContinue reading “Earth day π at TheSwamp 04222024”
Tag Archives: ao-the-swamp
ECLIPSE at TheSwamp 4-8-24
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: beater, Curtis Hoberman (Dos Equis), David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 5 Conditions: 31 deg and clear skies WARMUP: windmills, IWs, ArmCircles & CircleArms, mosey to blacktop in back THE THANG: 3 rounds of 24 reps of each exercise below to remember the peakContinue reading “ECLIPSE at TheSwamp 4-8-24”
I pity the April Fools!
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), David Sherry (Bucky), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 WARMUP: – SSH – Tippy Taps – DC stretches NOTE: This workout contained “Easter eggs”. Every time a PAX said the word “sucker” (i.e., “sucka” in honor of the unforgettable Mr. T), thenContinue reading “I pity the April Fools!”
Ο-day at TheSwamp 2024 edition
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Harjot Pannu (Cruiser), Curtis Hoberman (Dos Equis), David Sherry (Bucky), Dustin Crosby (Kolisi), JM ROONEY (GROVER), Uday Jain (WallE), Switchblade FNGs: None COUNT: 8 Conditions: 42 deg WARMUP: none THE THANG: a series of exercises where the number of reps is dictated by the numbers in Ο.Continue reading “Ο-day at TheSwamp 2024 edition”
Leap into the Swamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 30 and windy at times WARMUP: none THE THANG: adapted from Mountieβs 2020 leap day WO – 2 rounds of 29 reps of each exercise below. – Bear Crawl, squat, merkins (1st round hand-release, 2nd roundContinue reading “Leap into the Swamp”
HOWE Commons field trip at TheSwamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles), Uday Jain (WallE) FNGs: None COUNT: 5 Conditions: 24 degrees WARMUP: Motivators from 10 THE THANG: 4 routines to Howe Commons and back H – Humpers – Rt 66 to Howe Commons O – Overhead press (10Continue reading “HOWE Commons field trip at TheSwamp”
Burpee-mania at the Swamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Uday Jain (WallE), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: IWSWS (e.g. 2 squats), abeVigodas, ArmCircles, CircleArms THANG 1: Rt66 to Pennington School track with Burpees THANG 2: Deconstructed Burpees 4 stations on track, various movements between stations (eg sideShuffle, Skipping, buttKickers) – plankJumps (in plankContinue reading “Burpee-mania at the Swamp”
On the ropes for 16 rounds
AO: ao-the-swamp Q: beater PAX: Dustin Crosby (Kolisi), David Sherry (Bucky), Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Uday Jain (WallE), Patrick Chow (Black Hole), Switchblade FNGs: None COUNT: 8 WARMUP: SSH, OH claps, arm pretzels, copperhead squats, weed pickers THE THANG: Tabata workout with a human timer manning the battle rope: Round 1: PaxContinue reading “On the ropes for 16 rounds”
[ao-the-swamp] The PAX Defroster
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), David Sherry (Bucky), beater, Patrick Chow (Black Hole) FNGs: None COUNT: 6 WARMUP: SSH x 20 Bobby Hurley x 5 Arm Circle / Circle Arm x10 Tippy Tap x10 Thang 1 11’s with hard chargers and side plank merkins 1Continue reading “[ao-the-swamp] The PAX Defroster”