Six original gangsters from the 28216 made it out on a warm July morning to do it Old School style. This is how it dropped.
Warm-o-Rama
Dynamic stretching sampler platter. Things got stretched that we never ended up using.
The Thang
Mosey to back parking lot with a positive attitude for what was to come and accompanied by a portable speaker. Line up for sprint intervals (Sprintervals) which, surprisingly, is an exercise followed by a ~20 yard sprint
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6 sprint and jog back
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6 1-2-3 Mericans, sprint x 3
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6 squats with flair (miyagi, hydrant and donkey), sprint x 3
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6 Carolina Dry Dock, sprint x 3
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6 LBC, sprint x 3
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6 Apollo Anton Ono, sprint x 3
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6 Donkey kicks (err, Ginsu kicks), sprint x 3
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6 Lunges with flair (or around the world lunges), sprint x3
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6 Diamond ‘Mercans, sprint x 3
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6 WWII sit-ups, sprint x 3
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6 Burpees, sprint x 3
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3 sprint and jog back
Mary
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Knees on ground, bring up to crunch position and back down x 20
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Legs up 90 degrees, hands behind neck reverse crunches x 20
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Mason twist- 10 I/C
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Freddie mercury – 10 I/C
Moleskine
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American history music series continued this week, with this week’s focus on the Old School rap genre
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Old-School Rap is the style of the very first rap artists who emerged from New York City in the late '70s and early '80s. Old school is easily identified by its relatively simple raps — most lines take up approximately equal amounts of time, and the rhythms of the language rarely twisted around the beats of the song. The cadences usually fell squarely on the beat, and when they didn't, they wouldn't stray for long, returning to the original pattern for quick resolution. The emphasis was not on lyrical technique, but simply on good times — aside from the socially conscious material of Grandmaster Flash, which greatly expanded rap's horizons, most old-school rap had the fun, playful flavor of the block parties and dances at which it was born. Some old-school songs were performed over disco or funk-style tracks, while others featured synthesized backing. Old-school rap's recorded history begins with two 1979 singles, Fatback's "King Tim III" and the Sugarhill Gang's "Rapper's Delight," although the movement had been taking shape for almost a decade prior. When compared with the more complex rhythms and rhyme schemes of modern-day rap — or even the hip-hop that was being produced less than ten years after "Rapper's Delight" — old-school rap can sound dated and a little unadventurous. However, the best old-school tracks retain their liveliness as great party music no matter what the era, holding up surprisingly well considering all that's happened since.
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Summary of the Old School playlist
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Rappers Delight – Sugar Hill Gang
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White Lines (Don't Do It) – Grandmaster Flash and the Furious Five
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Bring the Noise – Public Enemy
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Fight For Your Right – Beastie Boys
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I Need Love – LL Cool J
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Just a Friend – Biz Markie
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Nothing But a "G" Thing – Dr. Dre
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Don't Believe the Hype – Public Enemy
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Paul Revere – Beastie Boys
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Insane in the Membrane – Cypress Hill
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Gin and Juice – Snoop Dog
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As far as musical genre’s go, it’s not always about finding what you like, it can be more about finding what you don’t like. Q would assess Pax’s reaction to Old School mix as being more favorable than the Rage mix from a few weeks ago, primarily due to the nostalgic elements of hearing some of these songs again. But I don’t believe anybody made any iTunes purchases after the workout
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Ginsu met a girl this summer. You may not ever meet her since she lives in Canada. She is a way better driver than him though
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If we are doing these sprints correctly, why does my groin hurt so much?
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The genitalia of a full-size male donkey is similar to that of a full-size horse. The testes of the donkey are relatively large for the size of the animal
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Pinky recommendation is to bring a traditional Southern Baptist Spotify playlist for a future genre
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It is a good think that websites like Ancestry.com did not exist during Q’s freshman year at Penn State to debunk exaggerated tales of his lineage
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You have to answer 100 questions on the exam to qualify for US citizenship. Obtaining this citizenship makes you available for mail order bride status and a certain amount of leverage over their suitors. It's complicated
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Rafael Nadal’s defeat at Wimbledon did not disappoint the French (he's Spanish). However, he has won the French open a record 10 times
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Q had a calf tweak on the second to last sprint trying to catch up with Grip, he of the false starter. He’s now been placed on the 21-day DL/vacation list
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Great work men! Yeah Boy!