Backblast! Sharkbait’s 10 year anniversary’s of F3

AO: Excalibur
Q: Sharkbait (Jarrod Scott)
PAX: Hulka (Don Connelly), Kubota (Brandon Long), Nailz (Josh Nichols), Play-Doh (Josh Herring), Snyders
FNGs: None
Count: 6

WARMUP: rolled in hot with disclaimers and typical warm up. All warm-up exercises to the count of 10.
THE THANG:
Today’s Q was a fully soundtracked beatdown that pitted the pax against most of the challenging music-based exercises. We won’t hear these songs the same way again.

“Danger Zone” by Kenny Loggins
SSH // Squat every “Danger Zone” — this started slow; we probably should have counted the SSH!

“Creep” by Radiohead
lunge walk to outlets while rotating the “78” coffee brewer to the outlets in every 10th lunge. .

“Love is All You Need” by The Beatles.
Hold top of LBC // Crunch every “Love” — it took us a while to realize the background singers were singing “love” which changes everything !

“A Hards Day Night” by The Beatles
Mosey around the park.

“Tubthumping” by Chumbawamba
Jumping Jacks // Burpee every “knocked down” — that’s 27 burpees for those playing along at home!

“You Spin Round” by Dead or Alive
Mosey around the park.

“Proud Mary” by Creedence Clearwater Revival
Flutter Kicks // ‘outlaws’ during “rolling” — this was a bit harder than anticipated and switched out to heels to heaven toward the end.

“I Get Around” by the Beach Boys
Mosey around the park.

“Flower” by Moby
Merkin Challenge!! — Had to include this. We held the highbplan position instead of the low plank then murican every “Sally up and down”.

“Carry On My Wayward Son” by Kansas
Mosey back to the start.

“Ghostbusters” by Ray Parker, Jr.
Lunge, side lunge each side every “Ghost/buster” — some chatter about how old we were and Snyder was amazed that we were old enough to see this in the theater.
MARY:
ANNOUNCEMENTS: anniversary, Happy Gilmore 2
COT:
Reflections upon the last 10 years (all of my 40’s) and thankfulness
Written by Hannah Hubin from “Every Moment Holy, Volume III”

Creator of my being
Who breathed life into soil
And made it move, beat, and breathe,
I praise you for the living dust that I am.

Help me make a habit,
In these moments of exercise,
To practice gratitude for these gifts
Of strength, motion, and endurance—
This daily kindness of health and ability
I receive from You alone.

By this exercise,
Better equip me for Your service:

Clear my mind, lift my eyes,
And strengthen my limbs
For whatever work of loving God and neighbor
You might have for me this day.

Even so, O Lord, You know my frame.
You remember that
These muscles are dust.

So protect me from discouragement
And help me take joy in my physical limitations,
Even while I attempt to improve my health.

Protect me also from comparison
From competition that ceases to serve
As playful love of my neighbor and
As joy in the strength You have given me,
Becoming instead something nearer
To pride or nearer to despair.

May I move through this exercise
With endurance,
Receiving the challenge with joy,
And fixing my eyes on You
The creator and sustainer
Of my body as well as my soul.

Prayers for Swoosh and family, Snyders job search.