• When: 03/03/15
  • QIC: Alter Boy
  • The PAX: Ramblin' Wreck, Tuff Guy, Inuit, Columbo, FNG (Mark G) Zookeeper

#TheHerd trample the “runner is the counter” workout

YHC pulled an oldie but a goodie from his workout bag of tricks. But much to my chagrin, 5 members of #TheHerd chewed up and spit out the “runner is the counter” workout with relative ease this AM.

Conditions: YHC told the pax, “Boys, this is as warm as it’s gonna get today!”
55 with a slight breeze. Ahhhhh…..

The Thang:

Lap around the track

COP (All in cadence)

Imperial Walkers x 20
Windmills x 20
Squats x 20
Through the Tunnel x 20
Crunches x 20
Merkins x 10
Flutter kicks x 20
Carolina Drydocks x 20

Mosey to brick and block pile
Collect 2 bricks each

Each pax AMRAPs exercise until runner returns from run 2nd light pole (~250 yards total)
Round 1 Exercises:
Triceps extensions
Bent over rows
Frontal/Lateral raises
Over head press

Round 2 Exercises:
Brick presses
Goblet squats
Bent over triceps extensions
Russian twists
High plank

Return bricks to pile

Mosey to baseball field bleachers

Dips x 10 (4 ct. IC)
Alternating Step ups x 20 (4 ct. IC)
Incline Slow Merkins x 10 (4 ct. IC)
Alternating Step ups x 10 (4 ct. IC)
Boat/Canoe x 10 (4 ct. IC)


Hello Dolly x 20 (4 ct. IC)
Flutter kicks x 20 (4 ct. IC)

Mosey back to Shovel Flag



Moleskin: Great effort as always by the pax this AM. The highlight of the morning for YHC was finally and officially welcoming a long time friend of #TheHerd to the F3 brotherhood. Mark G, now affectionately known as Zookeeper, joined us in the COT after the workout. #TheHerd has gotten to know our friend as he has been a faithful walker at our AO every morning, rain or cold, as we make our downpainment. On several occasions, Zookeeper has taken the time to mention to us how much it meant to him to see men exercising with an American Flag planted at the workout. He also made a point to let us know how much he enjoyed seeing the recent article about F3 in The State Newspaper, as well as how impressed he was with the website. Last week, YHC asked our friend to join us in the COT sometime, telling him that we finish promptly at 0615. This morning, he joined us in the Circle of Trust and officially became one of us. It didn’t take long for our FNG to share with us words of wisdom, proclaiming the importance of family over aspirations of making it big in life. He serves his wife as her caretaker and they are looking forward to the birth of a grandchild. While nicknaming is meant to be reserved for men who have completed a workout, I’m pretty sure that the exception that was made this morning was worthy.

Welcome, Zookeeper. Aye.


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