backblast

Backblast by Sharkbait (Jarrod Scott) on 12/23/2024

Backblast! Christmas eve’s eve

AO: Dooley
Q: Sharkbait (Jarrod Scott)
PAX: American Dad, F3DillyDilly , Hulka (Don Connelly), Iverson (Jerod)
FNGs: None
Count: 5

WARMUP: YHC’s favorite Christmas album “Oh Hello’s Family Christmas Album” on speaker for the workout
Typical warmup of Sharkbait Q with mosey around the large loop to combat the cold with accelerated heart rates. Late night Q change sent YHC to chat GPT for a Christmas themed workout.
THE THANG:
We proceeded to run for approximately 1 minute after each minute’s mosey we stopped in place to do the following routine and each stop would add a letter to build up to the word “Christmas”. Each time we introduce a set of exercises we started with 23 reps but would descend by 1 each rep each repeat of the set thereafter. ( I.e. 23 crunches turned into 22 crunches when we introduced 23 hand- release muricans)
Crunches

  • Lie on your back, knees bent, and perform crunches.


Hand Release Push-Ups

  • Perform a push-up and at the top, lift your hands off the ground briefly.


Russian Twists

  • Sit on the ground, lean back slightly, and twist from side to side.


Impact Lunges

  • Perform alternating lunges, ensuring to keep your form tight and controlled.


Squats

  • Perform air squats, focusing on depth and form.


Triple Threat Plank (30 seconds each of front, right side, left side)

  • Hold a plank position and switch to side planks after 30 seconds.


Mountain Climbers

  • From a plank position, alternate bringing knees to your chest quickly.


Alternating Shoulder Taps

  • In a plank position, tap your opposite shoulder with your hand, keeping your body stable.


Superman

  • Lie face down, extend your arms and legs, and lift them off the ground simultaneously.

We got as far as “M” but was satisfied that we did get “Christ” in “Christmas”. The names of exercises were a little wonky (Russian twists) but deemed acceptable due to the short time prep and word accomplishment. The Hand release muricans were felt.
MARY: enjoy your Christmas and Christmas Eve services
ANNOUNCEMENTS: holiday times
COT: prayers for those without loved ones.

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