If you can do a 5k you can do the Colombian Necktie.
THE SCENE: The Levee: 63F , Cloudy with the smell of blood in the air
F3 WELCOME & DISCLAIMER
Arm Circles 20 IC Forward
Arm Circles 20 IC Reverse
Side Straddle hop x 30 IC
Mosey to the danger zone (aka Football field).
Colombian Necktie exercise: Mix of burpee and absolution in 8 count
1: On your hands
2: Kick out to plank
3: one arm to elbow
4: other arm to elbow
5: one arm straightened
6: other arm straightened
7: leg back in to tuck position
8: Jump up
Colombian Necktie beatdown
Sprint to line 10 yards, back home: 1 necktie
Sprint to line 20 yards, back home: 2 neckties
Sprint to line 30 yards, back home: 3 neckties
Sprint to line 40 yards, back home: 4 neckties
Sprint to line 50 yards, back home: 5 neckties
Sprint to line 60 yards, back home: 6 neckties
Sprint to line 70 yards, back home: 7 neckties
Sprint to line 80 yards, back home: 8 neckties
Sprint to line 90 yards, back home: 9 neckties
Sprint to line 100 yards, back home: 10 neckties
Sprint to line 110 yards, back home: 11 neckties
Sprint to line 115 yards (track), back home: 12 neckties
Sprint to line 125 yards (fence), back home: 13 neckties
Sprint to line 100, back home: 12 neckties
Sprint to line 90 yards, back home: 11 neckties
Sprint to line 50 yards (all you have left), back home: 10 neckties
124 Colombian Neckties
Mosey back to the flags.
COUNT-OFF & NAME-O-RAMA
Slicnut, Billy Blanks, Bombay, Meter Maid, Phat Pat, Orange Julius, Snowman, C-lo (QIC)
CIRCLE OF TRUST/BOM:
Parable from Jesus concerning kindness:
The Sheep and the Goats
31 “When the Son of Man comes in his glory, and all the angels with him, he will sit on his glorious throne. 32 All the nations will be gathered before him, and he will separate the people one from another as a shepherd separates the sheep from the goats. 33 He will put the sheep on his right and the goats on his left.
34 “Then the King will say to those on his right, ‘Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world. 35 For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, 36 I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’
37 “Then the righteous will answer him, ‘Lord, when did we see you hungry and feed you, or thirsty and give you something to drink?38 When did we see you a stranger and invite you in, or needing clothes and clothe you? 39 When did we see you sick or in prison and go to visit you?’
Challenge to make those people that we typically overlook and be extra kind to them and make them feel special.
If you can do a 5k you can do a Colombian Necktie route.
VAPE session on Saturday. Rabbit unspoken prayer request.