90’s RAP / Hip Hop

90’s RAP / Hip Hop

14 PAX showed up to Dromedary with their Puma sweatsuits and gold chains.  It was a throwback “90’s” edition . . . A time that 2 of our PAX likened to ancient history as they hadn’t been born yet.


  • Quick mosey around parking lot to COP . . . Disclaimer given
  • SSH x 30
  • MC x 30
  • LSS x 30
  • Mosey to rock pile and grab a LIFTING rock . . . Disclaimer given about not being a wuss


  • Mosey with rock to the bench/table area at Middle School
  • The boombox was waiting . . . First up:  “Gangsta’s Paradise”
  • The theme was 90 R.A.P.
    • Rocks
    • Aerobic
    • Plank
    • Quickly rotating from a Rock exercise into an aerobic exercise into a Plank exercise
    • 30 reps of each = 90
  • Rock exercises
    • Overhead press
    • Curls
    • Tricep Extensions
    • Chest Press
    • Squat/Sumo Squat
  • Aerobic exercises
    • High knees (w/rock)
    • Bonnie Blairs
    • Quick steps
    • Imperial walkers (w/rock)
    • Mary Catherines
  • Plank exercises
    • Plank jacks
    • Amy Grants
    • 6″ hold
    • Maktar N’Dyaye
    • Crab dip
  • We went through the full circuit almost twice
  • We had intermission with lap around track (Calm down . . . NOT THE WEDDINGTON TRACK)
    • Even did People’s Chair with jabs to a little LL Cool J “Momma said knock you out”
  • Mosey back to rock pile to return our friends
  • Circle up for some Mary, Planks, and Burpees
  • Jailbreak to COT


  • This was the FIRST time that YHC was complimented for my music choice
  • Some PAX definitely felt the pressure to get a bigger rock
  • Some PAX definitely were whining a lot . . . Coincidence
  • Mad Dog, with a Cinder Block, decided to quit leave 15 minutes early . . . #TheOldMeetingExcuse
  • Ole McDonald slung his Cinder Block . . . #FarmStrong
  • Posse smoked it today . . . Leading the PAX back to rock pile at the end
  • Das Boot really didn’t liked when I skipped a couple songs #HeLikesExplicit
  • Bratwurst didn’t shy away from picking a big rock . . . Ice Ice Baby was his favorite song
  • One Star and Dirty Bird quietly went about their business but I saw them tapping their knees to the beat
  • Moneyball and Rose were more interested in the music than doing the exercises
  • Toast picked a man-size rock and got after it
  • Run Flat’s “Humpty Dance” routine is strong
  • Red Rider enjoyed the “Ghetto” song choice for us gathering in the tough streets of Marvin
  • StubHub is still confused why we were listening to “Classical Music” #Millenial


  • The Floater:  Thursday 0530 at Waxhaw Watertower . . . Moneyball on Q tomorrow
  • Pursuit:  Thursday 0515 at Millbridge clubhouse . . . Tuck on Q tomorrow . . . Something about lactation

Thanks to Red Rider for the takeout prayer

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