46F YHC rolls in to see Olympus and Spinal Tap relentlessly banging out burpee after burpee at an accelerated rate. Eager to get started I assured them more burpees with be served during the beatdown. 5:15a to 5:20a  five core principles declared and then off to a mosey lap with dynamic stretching.

Thang:

The routine was explained, timer set and  here we Go!

• 15 one minute rounds of burpees (15 reps each round) and 15 one minute rounds of alternating wallsits, flutter kicks, and standard plank with 15 second rest after each minute.

Totals:

225 burpees

5 minutes of wallsits

5 minutes of flutter kicks

5 minutes of standard plan

COT

Announcements:

– clay shoot , Super hero 5K, new AO (watchtower) in parish every Saturday 7am

Praises/ Prayers:

– ChiliPepper’s daughter new job! healing for Mugsy and all those recovering from injuries

Message:

Appreciate those who love you. Help those who need you. Forgive those who hurt you. Forget those who leave you.