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”
Tag Archives: JM ROONEY (GROVER)
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”
Full House of Pain Workout, aka „Card“io Legs Day.
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: JM ROONEY (GROVER), Curtis Hoberman (Dos Equis), Patrick Chow (Black Hole) FNGs: None COUNT: 4 WARMUP: arm circle/ circle arms, windmills, and jump rope x10 21‘s- 21 SSH‘s, the cadence count goes quiet at 5. Complete to exactly 21. Any PAX stops too soon or goes over (busts)Continue reading “Full House of Pain Workout, aka „Card“io Legs Day.”
PyramidsTheSwamp-2015-08-18
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden), Ryan Kingsbury (Scrubbing Bubbles) FNGs: None COUNT: 4 Conditions: pleasant and cool 65 deg WARMUP: Mike Phelps x10, IW x10, Abe Vigoda x10, mosey to blacktop in the back THE THANG: WallE’s 7/5 pyramids Round 1: -1,2,3,…7 reps of 3 exercisesContinue reading “PyramidsTheSwamp-2015-08-18”
1WO-3AOs-atTheSwamp-2025-08-07
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Alan Hockenjos (Walden), JM ROONEY (GROVER), Joe Becker (Scrambled), Thoreau-from-F3-Houston FNGs: None COUNT: 5 Conditions: 64 deg WARMUP: :bat: wings 20 IC and motivators from 10 THE THANG: 5 pain stations around the school Each station: coupon, abs, and legs, all 20 reps, IC as appropriate andContinue reading “1WO-3AOs-atTheSwamp-2025-08-07”
Burping down Burd St. @the Swamp
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, windmills, squats, sprinklers, and ssh x10 THE THANG: mosey down Burd St. to the Pennington Track. 4 Burpee stations 7 burpees each. Bonus exercise, Smurf jacks x10 at Smurf JackContinue reading “Burping down Burd St. @the Swamp”
Magnificent 7/10 Bday Cooper Looper Workout
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: gradycorns, squats, windmills, sprinklers, & SSH X10 THE THANG: Swamp Thang1- Magnificent 7 Merkins aka Yul Brynners (born 7/11, 1 day off) 7 different Merkins X10 Carolina drydocks, wide, regular, ranger, diamond,Continue reading “Magnificent 7/10 Bday Cooper Looper Workout”