When Scappy put a promo of YHC’s Tobacco Road Q out on slack, it reminded YHC that a theme was needed…and for some reason the recent death of DMX has hit hard…so YHC went down the wikipedia/youtube worm hole to refresh and learn about about more about the life of a significant voice in YHC’s young adulthood.
Today’s workout would be a Tribute to DMX
50 x SSH IC (to commemorate Earl Simmons’ age when he passed earlier this week)
20 x IW IC
20 x arm circles IC
13 x mountain climbers IC (13 years DMX had to “climb” before his first album
13 x slow merkins (to commemorate the struggle)
YHC wanted to have some fun and we completed an exercise routine to Ruff Ryders Anthem:
Our rest position was a low squat hold
Every time we heard the refrain “what” we stood up.
When we heard the Stop, Drop, Shut ’em Down, Open up Shop we did a Manmaker Burpee
Stop = Squat
Drop = plank
Shut ’em Down Open up Shop = plank jack
Oh = merkin down
No = merkin up
That’s How Ruff Ryders Roll = back to upright position
That’s How Ruff Ryders Roll = back to upright position
The music was provided by YHC’s car for some extra bass.
The Thang
We broke up into 2 rap crews and headed to the soccer fields. YHC has been frustrated with some of the less than perfect form the PAX have been exhibiting in their exercises, but is reluctant to call others out as he trusts everyone to do their best and modify as necessary. YHC is also keenly aware that his own form is often less than perfect. This was a fun way to encourage and celebrate “proper” form.
A rehabbing and universally respected Pallino (while he was doing his rehab workout on an exercise bike) was a good sport and served as the crowd/judge – which is essential in a rap battle!
We did 10 rounds, where each crew did 30 seconds AMRAP of an exercise as a group, and then put forward one of their PAX and one PAX was selected from each crew to battle rap in the center stage in front of the judge/crowd (with both crews providing significant encouragement (or discouragement as appropriate) and after 30 seconds of that exercise, Pallino determined the winner.
We completed the following exercises:
Merkins
Squats
Lunges
Dry docks
Hammers
Heels to Heaven
LBCs
WWII
Makhtar N’Diayes
and after 10 rounds, we were tied just like the epic Jay-Z/DMX Rap Battle.
To break the tie, we went to burpees and an epic Cardio vs. Count Chocula battle was narrowly won by Count Chocula who came with a “worm-esque burpee.”
Lots of fun and some sweating done by all.
We finished the Thang with a Dog Run (aKa Bear Crawl) to mid-field and a mosey back to celebrate X’s love for dogs.
Mary
In honor of Jackie Robinson Day, a bittersweet celebration – as baseball was finally integrated on April 15 and Jackie was subjected to inhumane abuse – we did 21 Nolan Ryans on the left and 21 Nolan Ryans on the right for a total of 42 to honor the great man!
We then did a 6″ leg lift ring of fire – each PAX counted to 4 (x 10) alternating from a low to high hold, with YHC finishing off with s…l….o….w 2 count to get to 42.
COT
- It’s been fun to see Zika out throughout Churham promoting and celebrating this great opportunity to support a F3 Pax, a great cause and those less fortunate.
- It was great to lead a solid group of HIMs and fun to try something outside the comfort zone – grateful for the PAX for responding.
AYE!