Enter The Dragon Backblast

19 came together for a bonafide cultural experience this morning.  With a chill in the air, we warmed up to LL Cool J’s “Mama Said Knock You Out” (from the 1990 album “Mama Said Knock You Out,” considered by many to be his opus).  Pax rotated through several exercises: high knees, side straddle hops, cotton pickers, windmills, calf stretches, all done OYO.  Each time the phrase “Knock You Out” was heard, Pax did an Up-Down, for a total of 32 Up-Downs.

Slightly warmer, we completed 2 sets of a Blue Hawaii lap followed by BLIMPS: 10 Burpees, 20 Lunges, 20 Imperial Walkers, 20 Merkens, 20 Plankjacks and 20 Squats.

Even warmer, we sat down to 1 set of Bruce Lee: 20 American Hammer IC, 20 Leg Raises, 20 LBC’s, 20 Heel Touches IC, 20 Crunchy Frogs IC, a set of 100’s, all accompanied by Kanye West’s “Stronger” (from 2007’s “Graduation”).  “Enter the Dragon” released in 1976, is generally considered to be Bruce Lee’s most famous movie.

Next up was a set of 11’s in the parking lot: 10 alternating shoulder taps (2-count), Bear Crawl across parking lot, 10 Merkens, mosey back, then 9 shoulder taps, Bear Crawl, 2 Merkens, mosey, and so on and so forth until we reached 1 shoulder tap and 10 Merkens.  That one was pretty tough!

Another set of Bruce Lee ended the session. “Hypnotize” by The Notorious B.I.G. (from 1997’s “Life After Death”) provided the background tunes for the final Mary.

Thanks for coming out today.  Great work.  Special kudos to Hatchet, making his 2nd appearance at F3.  Keep coming!