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.

WARMUP

• 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

THE THANG

• 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

MOLESKINE

• 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

ANNOUNCEMENTS

• 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