Aiken Leg Monday at The Levee

THE SCENE:
It was a cold breezy 27F this morning as I led the PAX on what would be one of my toughest tests so far.

PAX:  Pops, Money Bags, Woody,  Billy Blanks, Meter Maid, Cow Bell and Slicnut.

F3 WELCOME & DISCLAIMER
We welcomed and disclaimed

WARM-O-RAMA:
Our Ramas were warmed by:
SSH IC X 30
Squats IC X 20
Dive Bombers OYO X 15
Reverse lunges IC X 10 each leg
Arm Circles IC X 10 Both directions

THA-THANG:
Mosey to Larry’s fire plug in front of Baseball fields.
Partner work
Round 1
Partner 1 – Lunge walk to top of stairs and perform 5 Merkins – Lunge walk back
Partner 2 – Jump fake rope

Round 2
Partner 1 – Carioca to top of stairs and perform 5 jump squats – Carioca back
Switch directions at the front of the concessions stand.
Partner 2 – High Knees

Round 3 – Sprint to top of stairs and perform 5 burpees – Sprint back
Partner 2 – Jump fake rope

Round 4 – Bear crawl to concession stand then broad jump to stairs at top of stairs perform 5 body builders.  Broad jump and bear crawl back.

Aiken Legs (AMRAP)
20 Squats
20 Box jumps on concrete planter
20 Lunges
20 Split Jacks

Mosey back to flag

MARY:
Feet up the entire time.
Flutter kicks IC X 10
Hello Dolly IC X 10
Freddy Mercury IC X 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 12 – Paul gives us a bunch of imperatives or commands.  You might remember “Do not be conformed … Be Transformed”  He goes on to give us his definition of Christian Love – Love for one another.  He provides 12 ideas/commands.
1.  Sincerity
2.  Discernment
3.  Affection
4.  Honor
5.  Enthusiasm
6.  Patients
7.  Generocity
8.  Hospitality
9.  Good Will
10.  Sympathy
11.  Harmony
12.  Humility

Love is sincere, discerning, affectionate and respectful.  It is both enthusiastic and patient, both generous and hospitable, both benevolent and sympathetic.  It is marked by both harmony and humility.

MOLESKIN:
Larry the levee skunk’s presence was not smelt but men got better and got some Aiken legs today.

ANNOUNCEMENTS:
We have Pops on Q for a Valentines day special with a possible showdown race between YHC and Phat Pat.