90’s/Early 2000’s Hip Hop Station @ Impromptu

90’s/Early 2000’s Hip Hop Station @ Impromptu

Hip Hop Hooray (Naughty by Nature) it is Friday…..21 Pax decided to Raise Up (Petey Pablo) for a station workout at Impromptu for an overly complicated station workout.  Some might say that due to the lack of coordination or structure provided at the start that I was Insane in the Brain (Cypress Hill) for what was to go down, but in all I think we still were able to get work in.

Now on to The Next Episode (Dr Dre)….

Warmup:

• Quick Mosey to rock pile and everyone grab a rock and return to parking lot (rocks to be used during the Thang)
• SSH
• Potato Pickers
• Old Man Stretch
• Mt Climbers
• Merkins

Thang:

Consisted of 10 stations and the Pax into groups of 2 at each station.  1 minute of work and rotate at whistle.  And of course  It takes Two (Rob Base & DJ EZ Rock) so we did 2 rounds

Stations:

• Farmer Carry w/ buckets of rocks
• Farmer Carry w/ buckets of rocks – towel grip
• Dan Taylors: 1 squat/4 lunges, 2 squats/8 lunges…..
• Hair Burners
• Lat Raises w/ bucket of rocks
• Tricep Extensions w/ rock
• Bear Crawl/Crawl Bear
• Sprint/Back Pedal Crosses
• Jack Webbs: 1 merkin/4 air press, 2 merkins/8 air press…..
• Jump Rope

Finish w/ everyone using a rock and doing 25 curls/25 behind back tricep pulses.  And 2 rounds of shuffle suicides around parking square.

Return rocks to pile.  BC decided to Lean Back (Terror Squad/Fat Joe) and lead group in flutters while waiting on the six.  Mosey back to parking lot and that is a wrap. In the end, still got the heart going and believe-   It was a Good Day (Ice Cube)

COT

Moleskin:

• Hate it or Love it (The Game/50 Cent) tried to change from the norm a bit.  Believe the weinke has potential but needs to be revised to up the intensity and reduce amount of instructions required
• Lots of mumble chatter early on and Popeye with the call out to the Women’s Sewing Club
• BC is now leading the investigation into Danny Almonte Recalculating’s official age as he has been claiming 49 for the last 18 months
• Hope our BRR participants make it back as it appears they are Still Not a Player (Big Pun) in Union County this week.  Hope to see Transporter/Doc back next week

Announcements:

• OCR Race in Lake Wylie area this Saturday.  2.0 friendly if interested check it out – http://jonesracingcompany.com/c2-survival-race/
• Susan G Komen Race October 7th.  Need big F3 presence especially from Union County as we are the ones hosting/coordinating the race w/ Speed For Need.
  • Sign up under Heather’s Heroes at http://charlotte.info-komen.org/site/TR?fr_id=6906&pg=entry
  • Sign up to assist with organizing event at: https://m.signupgenius.com/#!/showSignUp/30e0d44afac23a0fc1-susan

Thanks and feel free to Slam (Onyx) the weinke or BB in comments below.

Foundation