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I’m not sure what a Trapadonna is, but it’s Flashback Friday.

16 Jan Posted by in Hip hop history | Comments

It’s the Trapadonna aka The Blizzard Don aka Young Bladez here to take you on another musical journey. This Flashback Flyday we got OutKast on deck, one of THE funkiest groups in hip-hop history.

Hailing from East Point, Atlanta, Georgia, OutKast consists of two MC’s: Big Boi and Andre 3000. Orginally formed in 1992 the group was first known as Two Shades Deep, but later changed their name to OutKast. The group is well known for their eccentric dress and musical style, mixing elements of Dirty South, G-Funk, Funk, Soul, Rock, Electronic Music, Psychedelic, Spoken Word, Jazz and Blues. The duo is also considered by many to be one the most successful rap groups of all time, receiving 6 Grammys and selling over 25 million records.

So without more jabber I bring to you the song Southernplayalisticadillacmuzik off of OutKast’s first studio album of the same name:

[yframe url=’https://www.youtube.com/watch?v=eIUzq7X020A’]

Workout of the Day

WARM-UP

Row 500m
30/20/30

STRENGTH/ACCESSORY

5 Muscle snatch E2M for 10min

WOD

CrossFit Open 14.3

8min AMRAP:

10 Deadlifts, 135/95 lbs
15 Box Jumps
15 Deadlifts, 185/135 lbs
15 Box Jumps
20 Deadlifts, 225/155 lbs
15 Box Jumps
25 Deadlifts, 275/185 lbs
15 Box Jumps
30 Deadlifts, 315/205 lbs
15 Box Jumps
35 Deadlifts, 365/225 lbs
15 Box Jumps

RX: 20″/24″
Zone 3: 70% of weights
Zone 2: 50% of weights
Zone 1: scale as needed

MOBILITY

Pigeon pose – 2min/side

Roll glutes/hip flexors

 

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