8 pax descended upon The Roost this morning anxious to learn more about the lyrical stylings of Mase, Biggie, Tupac, Jermaine Dupri, Ice Cube and more. Fire Daddy had visions of YHC as a scrawny high schooler blaring Mase from his beat up Chevy pickup on those very grounds back in the mid 90’s. Hey, when you were raised in the streets of Chapin this music really connected.
This workout was intended to be a departure from the normal and for us to have a little more fun. But by the end it was kicking YHC’s butt. YHC carried Alexa, his phone and a football across the AO and the workout went something like this…
Conditions: 61 degrees, no humidity, perfect
The Thang:
Mosey to the parking lot next to the tennis courts and line up across the first parking space.
- Do 10 merkins on the first line, bear crawl to the next space
- Do 9 merkins on the next line, bear crawl to the next space
- Rinse and repeat down to 1 merkin
- This is a fun warm up exercise. Right guys?
Grab my speaker and head to the fence at the tennis courts for some Balls To The Wall. Hold it for about 25 seconds.
Next we were off to the football field for the main event. We lined up on the 30 yard line facing toward midfield. YHC had a list of 10 pre-planned exercises. The pax were informed that they would each get at least one opportunity to throw the football as far as possible. Wherever the ball came to rest is the number of reps we would do for the called exercise. So for example, a 45 yard throw would wind up on the 25 yardline and thus equate to 25 reps. Anything shorter would be more reps, further would be fewer. YHC informed the pax prior to the throw what the exercise would be so that they could make a decision about who would throw. They were told that there would be a mixture of easy and hard exercises. After each throw we run to the goal line (70 yards away) and perform the exercise then run back to the 30. Here’s how it went…
- Squats: Toetag, 28 reps
- BBSU: Firedaddy, 26 reps
- Burpees: Vanilla, 21 reps
- OHAC: Bud, 38 reps
- Iron Cross: Urkel, 15 reps
- Merkins: GoBot, 34 reps
- Mtn Climbers: Updyke, 26 reps
- Monkey Humpers: Moneypenny, 22 reps
- American Hammer: Toetag, 34 reps
- LBC: Firedaddy, 28 reps
Mosey back to the track to honor the greatest rapper of the 90’s. Mase is the greatest rapper of the 90’s and it really isn’t close. Biggie has a firm hold on the second spot but he wasn’t on Mase’s level. The Mase Mile went like this…
- Run a lap, Merkins x 20
- Run a lap, American Hammer x 20
- Run a lap, Squats x 20
- Run a lap, Eleven Burpees
- Run another lap if you finished early
Five Min of Mary was a three minute ab sequence consisting of Freddie Mercuries, 6”, 45 degrees, 90 degrees, flutter kicks, 90 degrees, 45 degrees and 6”.
BOM
Moleskin
Solid effort by everyone today. This one looked a little easier on paper but we ended up putting in 2.7 miles and a ton of merkins. Bud revealed the disappointing news that he had never heard of Mase before. Not the case for Urkel, his 90’s rap knowledge was on point. And next time you see Toetag around ask him to Floss for you. You won’t regret it.
