https://open.spotify.com/user/chaseclef/playlist/2BHympJkLDyksBa7j3YXv4
Imagine YHC’s surprise waking up to heavy rain knowing that without exposing $600 worth of expensive electronic equipment to the elements, this workout was going to be a “make it up as you go” affair. Luckily, I was able to quickly devise a plan that involved an umbrella, a rotisserie chicken, several feet of hemp rope and a year’s worth of Southern Living magazines. Fortunately, it turned out all I needed was the umbrella.
Per my usual, workout creativity was sacrificed for the sake of art and maximum suckitude. Here’s what went down:
The Thang
Ain’t No Half-Steppin’ – Big Daddy Kane
Mosey down to basketball court for warm up.
Eggbeaters X 15 switch arms X15
SSH X 20
Around the World X10 reverse direction X10
Good Morning X 15
I Go To Work – Kool Moe Dee
Two Arm Swing – AMRAP
Paul Revere – The Beastie Boys
Curls X 10, Tricep Extension X 10 AMRAP
Rock Box – Run DMC
Squat to High Pull – AMRAP
Bring The Noise – Public Enemy
Flutter Kicks X 25, Bent Over Row X 10 switch arms X 10 AMRAP
Strictly Business – EPMD
Single Arm Swing AMRAP
Don’t Sweat the Technique – Eric B. and Rakim
One lap around track, Snatches X 5 alternate arms AMRAP
Pop Goes the Weasel – 3rd Bass
LBC’s X 20, Overhead press X 10
Mama Said Knock You Out – LL Cool J
5 Burpees, 10 Goblet Squats AMRAP
Good Day – Greg Street w/ Nappy Roots
Mosey back up stairs, People’s Chair and Pass the KB
Alphabet Aerobics – Blackalicious
American Hammers in tempo to the end
COT
Announcements
9/11 Stair Climb – 5:15 start, coffee with King David afterward
Labor Day Convergences: Zero Hour, Gideon, Agoge, or Carroll Middle School…all at 7:00 am. No North Hills, No Eastbound and Down, No Crucible, No A Team, No Lame Duck.
Prayer Requests
Cherie Berry’s wife, Cindy’s daughter, Orwell’s family
CB took us out.
