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Pop Yo Hips on FBF

23 Jan Posted by in Hip hop history | 1 comment

Young Bladez back again serving up these essential gym beats for all you heads. This week we have an obscure group from Hotlanta aka The A aka Atlanta, Georgia. Only the trillest of the trill (T Wheezy knows what’s up) will remember this group: Crime Mob.

This American hip-hop group consisting of 6 members is mostly remembered for their two singles “Knuck If You Buck” and “Rock Yo Hips”. The group have only released two studio albums since 2004, the first studio album titled “Crime Mob” and their 2007 release “Hated On Mostly”. The group would soon split after the 2007 release of “Hated On Mostly”. In recent history the group has put aside differences and been working together again, most recently at Hot 107.8’s (Atlanta’s hottest hip-hop and R&B) birthday bash in 2012. The group is expected to release some work in the near future, members consist of M.I.G., Cyco Black, Princess, Lil’ Jay, Diamond and Killa C.

The song Knuck If You Buck is personally one of my favourite crunk anthems for the gym, if this and some pre-workout don’t get you fired up… well then IDFWU OOOOOKAAAAAAYYY?!?!

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Workout of the Day


Dynamic W/U


Set clock for 10min & alternate exercises every other minute:
-7 FS
-7 PP


For Time
Row: 1000
AbMat Sit Up: 50
Burpee Box Jump: 50
Push Up (Hand Release): 50
KB Swing (Russian): 50

RX: 35/55
Zone 3: 30/45, banded push-ups
Zone 2: 25/35, push-up on box
Zone 1: scale as needed


Band super front rack – 2min/side

Foam roll

  1. 'Lil Wayne01-23-15

    Damn holmes. Respect.

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