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Flashback Friday with Coach Ray

Young Bladez back again for your now weekly installment of Flashback Friday Rap History. This Flyday we are headed to Memphis “Ten a key” aka Tennessee, with everyone’s favourite southern rap group Three 6 Mafia: Juicy J, DJ Paul, Crunchy Black, Lord Infamous(deceased), Gangsta Boo and Koopsta Knicca.

My first exposure to Three 6 was around 4th or 5th grade, my buddy’s older brother was a big fan and he’d always bump Three 6 when I was over at his house. This was about the time I really started to get into southern hip-hop, with southern greats like UGK, Hot Boyz, Lil Troy, Master P and Project Pat just to name some. Three 6 Mafia has always been a personal favourite of mine, with their aggressive lyrics and gritty beats. Tear Da Club Up ’97 in my opinion is one of the best gym/sport pump up jams ever made, according to DJ Paul “It was the FIRST club fight song”.

Three 6 Mafia never really caught commercial fire until around 2005 with the release of the album Most Known Unknowns, the title of the album was in reference to their underground success and following in the hip-hop community but lack of commercial success. Most Known Unknown opened at number 3 on the Billboard 200 and number 1 on the R&B/Hip-hop charts with 125,000 copies sold. It was certified gold the week following its release on November 2, 2005, and reached platinum status by June 26, 2006. Also in 2006 Three 6 would go on to win an Oscar and be the first hip-hop group to win an Academy Award for Best Original Song with “It’s Hard Out Here For A Pimp” featured in the movie “Hustle And Flow”. Here’s the acceptance speech, which makes me laugh every time I watch it and Jon Stewart nails it on the head with “That’s how you accept an Oscar”:

[yframe url=’https://www.youtube.com/watch?v=du_01sqzsck’]

So here’s one of my personal favourites from the Three 6 library “Sippin On Some Syrup” featuring: UGK (underground Kingz) and Juicy J’s older brother Project Pat:

[yframe url=’https://www.youtube.com/watch?v=lOWKGXpl9E0′]

 

ZONE GAMES UPDATE:

This week brings a conclusion to the CrossFit team series and with that we will be running our Zone games alongside.  The plan is to do 2 of the team series workouts and 1 or 2 more WODs that I have cooked up for you.  Plan is to open the doors at 9am and kick things off at 10am.  If you haven’t participated in anything up to this point, no worries come on down and we will get it all sorted.  Going to be a great time with a prizes, laughs and a good time guaranteed  🙂
~ Sean

 

Workout of the Day

WARM-UP

7min AMRAP:
3 DL/3HCL/3 FS/3 PP/3 SJ/3 BS

WOD

5 rounds for time of:
-5 Power Cleans
-7 Front Squats
-12 Toes-to-bar

RX: 105#/155#
Zone 3: 75#/135#, HLR
Zone 2: 55#/95#, floor progression
Zone 1 – scale as needed

MOBILITY

Banded hip extension

Super front rack

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