05:30 lets mosey.  Core  Principals, Mission Statement, and Credo review.  Next warmorama including ssh, imperial walkers, copper head squats, weed picker, sun gods and Michael Phelps.  Goal of six sets of 4  F3 exercises 24 total.  90 seconds on and 20 seconds off each.  Mosey 100 yards out and sprint back for another set of pain.  Finished with 4 minutes of Mary, nameorama, six man, upcoming events and prayer intentions.  Great workout done by all including (11) year old Ketchup.  Finished with Black Rifle coffee, QT hot chocolate and great mumblechatter.