John Boy pulled out the “Electric Bugaloo” exercise last week at the Wall and it got me thinking about doing a workout to old skool rap music from my teenage years. I think it was just an excuse to pull out some of the songs I remember from my short-lived rap phase in the mid 80s.

The playlist

https://itunes.apple.com/us/playlist/old-skool-at-the-wall/pl.u-pV8bFRqG1Y

Warm-up

I’m Bad, LL Cool J

• Exercise of Q’s choice until LL sings “I’m Bad”.
• Burpees until the next verse starts
• Exercises:
  • SSH
  • Frankensteins
  • Imperial Walker
  • Jump Squats

Thang

3 Sets of Suicides

White Lines, Grandmaster Flash

Set 1

• Sprint to end of each court (3), then do 10 Plank Jacks
• Sprint back and plank it out.

Set 2

• Sprint to end of each court (3), then do 20 LBCs
• Sprint back and plank it out.

Set 3

• Sprint to end of each court (3), then do 30 Merkins
• Sprint back and plank it out.

Four Corners Escalator

Jam on It, Newcleus.

• Bear Crawl from lower left to upper left
  • 10 Merkins
• Bear Crawl from upper left to upper right
  • 10 Merkins + 20 WW2s
• Bear Crawl from upper right to lower right
  • 10 Merkins + 20 WW2s + 30 Squats
• Bear Crawl from lower right to lower left
  • 10 Merkins + 20 WW2s + 30 Squats + 40 Overhead Claps

People’s Chair

Paul Revere, Beastie Boys

• Hold it until the song is over.
• If you drop early, 10 merkins and hold plank.

BTTW

Danger, Mystikal

• Hold BTTW until the song is over.
• If you can’t hold BTTW, hold plank.

Mary

Boyz N the Hood, NWA

• Ring of Fire x10

Mind Playing Tricks on Me, Geto Boys

• Flutter Kicks
• Homer to Marge
• Electric Bugaloo

Announcements

February is Ruck PT month at the Wall. Bring a ruck sack and some weight if you have it. We’ll have extras but not sure how many. If you prefer a standard bootcamp, go to the Mustang in February.

COT/BOM

“We don’t stop playing because we grow old. We grow old because we stop playing”.

George Bernard Shaw

F3 is a form of play for me. I love that I can plan a workout to music I haven’t listened to in nearly 30 years and just have fun with it. I encourage everyone to stop and remember to have fun. Life is too short to be too serious!

Moleskin

• The PAX couldn’t hold BTTW for the duration of Danger, by Mystikal.
• The Pax could, however, hold People’s Chair for the duration of Paul Revere, by Beastie Boys. I think clapping to the beat helped us all through it.
• YHC took 3rd place in a break dancing contest at a local skating rink in 6th grade. The Song? Jam On It, by Newcleus.