14 holy river rollers escaped their sleeping bags to honor a beautiful Charles City sunrise with a ride on the DTH pain train. The three FNG’s were not disappointed with the following 45min Thang:
WARMERAMA:
- Circle up around the Shovel Flag
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- SHE HATE ME
- Traverse a long stretch of paved driveway by completing sets of 20 lunges, stopping between sets to complete x10 Groiners & x10 Merkins
COP #2:
- THE WILT
- Run twice around the field doing x50 reps of the given exercise at corners
- LBC’s, SSH’s, Flutter Kicks, Squats
COP #3:
- OVER UNDERS
- PAX line up in the field in plank, with last man taking turns jumping over then crawling under each planking PAX
COP #4:
- Moseyrama around the driveway loop to collect a frisbee from the truck
- FRISBEE FARTLEK
- Throw frisbee, first man to frisbee calls x20 reps of an exercise, then gets to throw next
- Merkins, V-ups, Squats, WWII’s, Burpees
COP #5:
- Mosey down to the river and form up at the base of the ridiculously steep incline
- HILL REPEATS
- x20 Incline Mericans
- Run up to the top of the hill
- x20 Donkey Kicks
- Run back down
- Bear Crawl to the top
- Run back down
- Sprint AYG BTTF
COT:
- Counterama # 14
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Sunrise and seventy with a gentle river breeze and an eager PAX ready to roll in the dewy lawn, let’s GO! This was maybe the fourth F3 “The River” beatdown for the annual WEAG men’s getaway, and a few F3 regulars welcomed back some of last year’s FNG’s, as well as a few new ones. Chaplain’s 2.0 Armadillo was given the long-awaited opportunity for renaming – as a young man who can outpace most adults on a long run, welcome PACER! We nearly lost Slapstick early on, gassed with just the warmerama, but the loving accountability of the F3 Credo held him in the pocket for the duration of the bootcamp. Also almost had a Merlot Splash from Slider but YHC was not fully honored as he was able to hold it together. It was an honor to lead as always brothers. Living Third, DTH
Prayer Requests:
- Traveling mercies for Trig heading to Germany and Broadway leaving for on a missions trip to Kosovo later today
