AO: backblasts Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circle arms, arm pretzels, Phelps, arm Xbody shoulder stretch, leg xtension stretch, ssh x10 THE THANG: Pumpkin coupon for all the Swampers provided. Mosey between stations (patches) and use your couponContinue reading “Pumpkin Patch Pounder (P3) Workout @theSwamp”
Tag Archives: JM ROONEY (GROVER)
MUSKOX-atTheSwamp-2025-10-20
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Paul Harrison (Launchpad), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 6 Conditions: 55 deg and light rain WARMUP: windmill, Michael Phelps, Imperial Walker, in cadence, 10 reps, mosey to blacktop THE THANG: Anchorage-inspired WO, saw Muskox at Wildlife conservationContinue reading “MUSKOX-atTheSwamp-2025-10-20”
Columbus Day Workout @theSwamp
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Paul Harrison (Launchpad), JM ROONEY (GROVER) FNGs: None COUNT: 3 WARMUP: arm circle, circle arms, pretzels, chinooks f/r, and Grady corns (no lowering the arms) sprinklers, mummies, ssh X10 THE THANG: In 1492 Columbus sailed the ocean blue. His 3 ships were the Nina, the Pinta, and theContinue reading “Columbus Day Workout @theSwamp”
FrozenChosen-atTheSwamp-2025-10-09
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Curtis Hoberman (Dos Equis), Dustin Crosby (Kolisi), Switchblade (Jack C.), Paul Harrison (Launchpad) FNGs: None COUNT: 7 Conditions: 47 deg and dry DiCCS WARMUP: IW, AbeVigoda, leg stretches THE THANG: inspired by F3 Anchorage, 20 reps unless otherwise stated F –Continue reading “FrozenChosen-atTheSwamp-2025-10-09”
@theSwamp W3- Walden‘s mt. Washington Workout
AO: backblasts Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Paul Harrison FNGs: 1 Paul Harrison COUNT: 3 WARMUP: arm circle, circle arms, windmills, tappy taps, SSH X10 THE THANG: Mt. Washington trail run inspired workout. Mt. Washington is 6288‘ high. We‘ll do 6 exercises 288 total reps ( 48 each) Imp walkers and lungesContinue reading “@theSwamp W3- Walden‘s mt. Washington Workout”
Humid pyramid
AO: ao-the-swamp Q: Ryan Kingsbury (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Alan Hockenjos (Walden) FNGs: None COUNT: 4 WARMUP: – SSH – tippy tap – arm circle – imperial walker – circle arms THE THANG: – Adapted from Matt Hopkins (Brisket)’s beatdown at the Rising yesterday – 5-10-15-20-15-10-5 pyramid. – AtContinue reading “Humid pyramid”
IPC-wk3-atTheSwamp-2025-09-22
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Dustin Crosby (Kolisi), Switchblade (Jack C.) FNGs: None COUNT: 5 Conditions: 48 deg WARMUP: none THE THANG: Chris Kyle WOD (see pic) 40 min AMRAP (KB swing, lateral hop, thruster, and derkin) w 5min EMOM timer (25yd mosey, 5 burpee, returnContinue reading “IPC-wk3-atTheSwamp-2025-09-22”
8Track-atTheAerie-2025-09-15
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Switchblade (Jack C.), Dustin Crosby (Kolisi) FNGs: None COUNT: 5 Conditions: 58 deg WARMUP: :muscle:⭕️, ⭕️ :muscle:, IW THE THANG: Ironpax Challenge Wk2 (see pic) MARY: none ANNOUNCEMENTS: ruck & refresh on Thursday COT: 1% stronger
IPC-wk1-atTheSwamp-2025-09-08
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER) FNGs: None COUNT: 2 Conditions: 50 deg, met up at the track (aka TheAerie, after the Pennington school eagle mascot) WARMUP: :muscle:⭕️, ⭕️ :muscle:, windmills THE THANG: Feeks WOD (50 mins of thrusters w coupons and 100m sprints, see WOD pic) MARY: none ANNOUNCEMENTS:Continue reading “IPC-wk1-atTheSwamp-2025-09-08”
100 to none (Downhill 100) Workout @TheSwamp
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: arm circles f/r, tappy taps, sprinklers, goofballs all X10. ssh X28 with the punishment rule in effect. Silent count at 5, all PAX must stop exactly on 28 or „punished with anContinue reading “100 to none (Downhill 100) Workout @TheSwamp”