AO: The Big House Q: Curtis Hoberman (Dos Equis) , PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE) FNGs: None COUNT: 2 Mission Statement, Core Principles, DiCCS, Credo Stretch yourself, Don’t Hurt Yourself. Modify as Required. Adapt as necessary. Most exercises done to 28 reps. WARMUP: Invisible Jump Rope Arm Circles Circle Arms Arm PretzelContinue reading “The Ascent”
Tag Archives: Curtis Hoberman (Dos Equis)
Winter Iron, Dammit
AO: The Big House Q: Klondike , PAX: M B (F3 Aviator), Dick Clark, Ari Meisel (Moneypenny), Curtis Hoberman (Dos Equis), Srikanth Bondada (BabeRuth), Klondike, beater FNGs: None COUNT: 7 Warmup SSH, Imperial Walker, Arm Circle, Hillbilly, Circle Arms The Thang 2 reps, then 4, 6, 8… with a short lap around Palmer Square betweenContinue reading “Winter Iron, Dammit”
Two for the Road
AO: The Big House Q: Curtis Hoberman (Dos Equis) , Klondike PAX: Curtis Hoberman (Dos Equis), Klondike FNGs: None COUNT: 2 Klondike and I each alternated leading exercises throughout today’s workout. WARMUP: Arm Circles, Circle Arms, Arm Pretzels, Trunk Twists, etc THE THANG: “Road Trip” to the Princeton YMCA Pavilion, with ‘Dips” stop at fountainContinue reading “Two for the Road”
S2S day 33 @theSwamp
AO: The Swamp Q: Alan Hockenjos (Walden) , PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Alan Hockenjos (Walden), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 5 S2S day 33 Crosstrain WARMUP: 2 rounds :45 each exercise Air squats Db bent over rows Jumping jacks Db Roman dead lift Plank shoulder tapsContinue reading “S2S day 33 @theSwamp”
S2S day 5 Cross-Training @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Launchpad (Paul Harrison), Patrick Chow (Black Hole) FNGs: None COUNT: 5 Following the S2S workout- day 5 Cross-Training WARMUP: 2 rounds :45 per exercise Squats DB bent over rows Plank Single DB floor press Hollow Hold (dead bug) 1 set ofContinue reading “S2S day 5 Cross-Training @theSwamp”
15 year Anniversary F3 Nation workout @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Launchpad (Paul Harrison), Curtis Hoberman (Dos Equis), Harjot Pannu (Cruiser) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Grady corns, windmills, ssh x10 THE THANG: On a glorious blustery morning, we take on the F3 Bergen inspired Anniversary workout. All exercises x25 Merkins Lt Dans MountainContinue reading “15 year Anniversary F3 Nation workout @theSwamp”
„It‘s the Final Beatdown“ of 25‘ @theSwsmp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis) FNGs: None COUNT: 2 WARMUP: armcircle arms, arm pretzels, Michael Phelps, windmills, squats, and ssh x10 THE THANG: The final Swamp beatdown of 2015. Cooper Loop Run half loop, do x10 of; Burpees Lbcs AmHams Plankjacks Then 9,8,7… Thang2 in&outs, bicycle forward and reverse,Continue reading “„It‘s the Final Beatdown“ of 25‘ @theSwsmp”
Burpees will keep you warm
AO: ao-the-big-house Q: Skynet PAX: beater, Curtis Hoberman (Dos Equis), Justin Taffer (Sandtrap), M B (F3 Aviator), Nathan Arrington (Apollo), Hitchcock (Randy Sherman), Skynet, Srikanth Bondada (BabeRuth), Uday Jain (WallE) FNGs: None COUNT: 9 WARMUP: SSH, butt kickers, high knees, Abe Vigodas, Rising torso twists, Michael Phelps, Arm circles, Circle arms THE THANG: Mosey 10Continue reading “Burpees will keep you warm”
BurpeeCar-atTheSwamp-2025-12-11
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis) FNGs: None COUNT: 4 Conditions: 33 deg, windy at times WARMUP: windmills, squats, :muscle: :pretzel:, SSH THE THANG: bonus: drop and do 2 burpees every time you see a car driving around (bus, garbage trucks and parkedContinue reading “BurpeeCar-atTheSwamp-2025-12-11”
KrampusNacht Beatdown @theSwamp
AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle arms, arm/shoulder stretch, Michael Phelps, windmills, weed pickers, ssh X12 THE THANG: Krampus Night came early at the Swamp. Krampus doles out beatings for naughty children. K- Kraken Burpees x12 Mosey 1/2 loop R-Continue reading “KrampusNacht Beatdown @theSwamp”