YHC decided to introduce the PAX to his favorite hip hop group, Run The Jewels.  YHC was moderately surprised that no PAX had previously heard of RTJ, but that only added to the satisfaction of sharing the RTJ gospel.

YHC needed to extra juice this morning because he just returned from a week of beach vacation.  He suspects that this workout was worse for him than for anyone else.

YHC recommends playing this while reading:

The Warm Up:

• SSH X 15
• Windmills X 15
• Imperial Walkers X 15
• Mountain Climbers X 15
• WMH X 10
• Crab walk up the parking lot in honor of Bell’s, who’s on the DL b/c he sliced his foot on an oyster shell while crabbing last week.
• Bear crawl back down the parking lot just because.

The Main Event:

YHC lead the PAX through a set of Tabatas, powered by the majesty of Run the Jewels.

Tabata #1:

• Let’s Go (The Royal We)
• RTJ Merkins — a combination of a handclap merkin with a jackass merkin, just brutal
• Cool down lap around the parking lot

Tabata #2:

• Big Beast — YHC accidentally played the edited version, so the rhymes were a bit off 🙂
• Joel Berries — jump squat to a jump shot
• Cool down lap around the parking lot.

Tabata #3:

• Close Your Eyes (And Count to F*ck) — featuring Zach De la Rocha from RATM
• Burpees
• Cool down lap around the parking lot

Tabata #4:

• Banana Clipper — featuring Big Boi from Outkast
• Merkins + some planking because PAX were gassed
• Cool down lap around the parking lot

Bonus — 10 burpees OYO

Mary:

• Heels to Heaven X 30
• LBC X 30
• Star Spangled Hammers X 30
• Superman ROF 7 count

Announcements:

• F3 Soccer tournament in Charlotte Oct27.

Prayer Requests:

• Loonie’s father is having heart surgery today.
• OPEC’s SIL’s parishioner lost a child to SIDS.
• YHC closed the show with a prayer.

No hocus pocus, you simple suckas deserve to know this.
Top of the morning, my fist to your face is f*cking Folgers.