The lord blessed us with a nice cool morning here in Kinston.

That meant one thing, we needed to get moving.

The Warm Up:

Side Straddle Hops x15 on the 4 count

Butt Kickers x15 on the 4 count

Abe Igota’s X15 on the 4 count

Counted off 1s and 2s and went for an Indian Run about a half mile to the church up the road and back.

There are 16 parking spaces in between two speed bumps at our AO so it’s only fitting with 16 days till Halloween we’d make this a pivotal part of our workout.

We started off by “climbing the ladder” with push ups, it was the “ultimate suicide.”

Each line you’d touch and go back you’d do that many push ups. 1st line 1 push up, 2nd line 2 push ups, 3rd line 3 push ups, etc.  All the way up to 16.

What goes up the ladder must come down.  We did what we call “Row the Boats” this time starting at the top and working our way back down.  16th line 16 Row the Boats, 15th line 15 Row the Boats, 14th line 14 Row the Boats, etc.

Once everyone had completed this we paired up with someone that we may not know as well and took a lap around the parking lot, along the way asking the other how we can be in prayer for them going through this week.

Finished up with some planks

Regular 10 seconds

Right hand to the sky 10 seconds

Left hand to the sky 10 seconds

Right leg to the sky 10 seconds

Left leg to the sky 10 seconds

After 45 minutes of “Rowing the Boat” we were done.

COT:

Counterama

Namerama

Prayer requests: Beers and BP tonight at Grainger Stadium 5:30, all of us to be better fathers and men, FNG “Blue Bear” is expecting his first baby in November, and just a praise that our group is growing.  A personal note, F3 has been just a fantastic addition to my life.  I needed a change, and the HIMS in ENC have really brought a lot to me.  God bless you all.

Gopher