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FBF with Coach Ray

07 Nov Posted by in Hip hop history | Comments

It’s that time again people, so grab your favourite pre-workout and get all the way turnt’ up! Way before it was Beamer, Benz or Bentley it was all about Jeep, Lex Coups, Bimaz & Benz. This Flyday we are taking it back to ’96 and one the East coast’s finest groups The Lost Boyz (not to be confused with those hair metal vampires that Corey Haim and Feldman killed).

The Lost Boyz are a hip-hop group hailing from South Jamaica Queens, New York. Consisting of MC Mr. Cheeks, Freaky Tah (1971-1999), Spigg Nice and Pretty Lou. The group gained some mainstream recognition from the album Lifestyles Of The Rich And Shameless, which landed them a deal with Uptown Records and Charted them on the Billboard Hot 100. The group contributed the single “Renee” to the soundtrack of the movie Don’t Be A Menace To South Central While Drinking Your Juice In The Hood, and the song was a major hit reaching gold status. On June 4th ’96 the group released the album Legal Drug Money. Legal Drug Money was a huge album for the group, with such hits as “Jeeps, Lex Coups, Bimaz & Benz”, “Lifestyles Of The Rich & Shameless” and “Music Makes Me High”. Fast forward to March 8th 1999, while at a birthday party for Mr. Cheeks, Freaky Tah was shot in the head and later lost his life from his injuries. Another hip-hop great taken from the world too early, a story that comes up far too often.

My first exposure to the Lost Boyz was courtesy of my older brother, which was pretty much the story for all the rap I listened to at a young age. He was heavy into East Coast rap in the mid 90’s and so was I. Lost Boyz were the epitome of the East Coast scene with heavy beats, grimy lyrics and no lack of unlaced Timberland boots. So here we go with a classic from the group, turn this up in the gym and watch the PR’s fall!

[yframe url=’https://www.youtube.com/watch?v=BqxRvPCJcGg’]

Workout of the Day

WARM-UP

7min AMRAP:

3 DL/3 HCL/3 FS/3 PP/3 SJ/3 BS

STRENGTH/ACCESSORY

Front Squats 5×3 E2-3M

WOD

Fran:
21,15,9 of
-Thrusters
-Pull-Ups

RX:  65#/95#
Zone 3: 55#/75#, band assisted strict pull-ups
Zone 2: 35#/55#, RR
Zone 1 – scale as needed

MOBILITY

Banded lateral opener – 2min/side

Lacrosse ball smash pecs/lats

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