Breakin’ 3

December 28, 2018

WHEN: December 28, 2018
QIC: RG3
PAX: Skynyrd, Nescafe, Duplo, Dueling Banjos, RG3
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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