In the beginning, there were three DJs that ruled the Bronx: DJ Kool Herc in the west, Grandmaster Flash in the south, and Afrika Bambaataa in the east. This workout is a tribute to the HIMs whose groundbreaking cuts on the wheels of steel birthed a whole new musical genre we know as hip hop.

PAX: DJ Saban, DJ Don’t You Know, DJ Graffiti, DJ Amelia, MC Lynda, MC Sandpiper, DJ Butt Fumble, Grandmaster Norwood (Q)

QIC: 1/27/23

Get Down Beat Down

Coordinated to ‘The Adventures of Grandmaster Flash On The Wheels of Steel’

Shinook / Sungods

SSH

Scramble

Freeze

Crab Cake

Merkin

Imperial W (grandmaster)

Freeze

Hillbillies

SSH (disco, flash 1 time)

Imperial Walker

Merkins (melle mel)

Freeze

Burpees (after scratching) (Story)

Sungods (ding during story)

Cut-Up

Scramble

Freeze

SSH

Hillbilly (ding ding)

SSH (crowd talking)

Mirken (after scream)

Peter Parker

Parker Peter

SSH (disco)

Shinook

Sungods

The Thang

LeBauer park was divided to represent the original uptown aka The Bronx. Pax separated into 3 groups and ventured off to their designated region. Upon finishing all reps of the three exercises, they proceeded counter clockwise to the next region.

Grandmaster Flash–the South

20 WWII Situps

25 Crab Cakes

20 Merkins

DJ-Kool Herc–The West

25 Peter Parkers

30 Imperial Walkers

20 Ranger Merkins

 

Afrika Bambaataa–The East

35 LBCs

40 Mountain Climbers

20 Diamond Merkins

 

Mary:

Box Cutters, Low Slow Flutters, American Hammers