AO: Up the Creek

When: 06/14/2021


Number of Pax: 9

Pax Names: Cash Flow, Dirt Bike, Gator, Hummer, Market, Marvel, Moneyball, Planer, Priorities,

Number of FNGS: 0

FNG Names:

QIC: Market

The BackBlast:

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.


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


  • 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.


  • 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.


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