Conditions:  Muggy and warm.

Warmarama: none

The Thang:

• Mosey’d to the Bennett’s Creek Park and stopped at the entrance to “the loop”.
• Split into 2 teams (3 pax per team).
• Each team formed a straight and ran side by side in a clockwise direction.
• First pax from each team turned around and sprinted counter clockwise while the remaining 2 pax in each team continued to run clockwise.
• As soon as the sprinting pax reached his team, the next team member would turn around and sprint counter clockwise.
• Each pax completed 4 sprints.
• Next, 6 pax formed a straight line and started jogging around the loop.
• 1st pax in line sprinted ahead for as long as he could and then turned around and ran to the back of the line.  Each pax performed one sprint ahead.
• 6 Pax ran back to Up the Creek starting point as a group.
• Each time runners caught up with ruckers, runners performed 10 reps of an exercise.  We performed 10 reps of merkins, squats, calf raises, Big boys, Side Straddle Hops.
• After returning to starting point, each pax conducted 5 burpees to finish the workout.

COT

Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.  Colossians 3:12

Moleskin:

• Gator said that every time he shows up to Up the Creek, we do sprints.  He wasn’t impressed with doing sprints again.
• We performed a similar workout before and we only conducted 3 sprint laps.  This time we did 4.  It was hard.
• Marvel, Planer, and Dirtbike’s team won the race.
• Market was the weakest link during the sprints.

Announcements:

• 2nd F/3rd F Event – June 19th (0900-1100) @ Hyzer Bomb (Bennet’s Creek Park) with Tidewater Youth Services
• Fathers Day Beat Down – June 20th @ Sloth Hill (0700-0815)
• 2nd F kayaking/paddle boarding at Tula Paddlesports in VA Beach on Saturday, June 26th at 10:00 AM; see Slack/Facebook for details
• Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
• Colonial 200 – Relay Race, September 24-25th; If interested in joining the team, see information sent out via e-mail.
• F3 Nation 10th Anniversary – October 8th-10th @ Cape Fear, NC. More details and registration here.
• F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars.