DISCLAIMER AND WELCOME

All attending were welcomed to the terminal run.  I announced that I am not a professional and they should modify any

exercises that they feel could harm them physically.

THE THANG

We ran left out of the parking lot and did a turn around at the one half mile point.  Our return to the terminal parking area marked our one mile warm up.   We then did a series of 1/4 mile intervals at  5k pace with a 1/8 mile jog or walk cooldowninterval.

We then did a series of 1/10 mile intervals with 3/100 mile cool down walk interval.  Everyone piled on the speed during this part of the workout.

Finally we did some really short boosts of speed to finish our legs off.

COT AND PICTURE

Prayer requests were given for Fire Ant,  Sissy Bar, our community,   the expansion efforts, F3 as a whole in Kinston.