3 pax gathered in the morning gloom of the Epicenter for some 1st F that included a warm-up, a dice game, and a quick amrap.  Fabio returned for his first bootcamp Q of 2017.  Work was done, and it wasn’t all fun and games.

Conditions:  clear skies, 60 degrees, wind at 10 mph, and the ground was “swampy.”  Disclaimer given round the ole shovel flag.

Warm-Up

SSH – 25 in cadence

Grass cutters – 25 in cadence

Overhead Claps – 25 in cadence

Arm Circles – 20 in cadence forward then back

Windmills – 20 in cadence

Copperhead Squats – 20 in cadence

Squat Jumps – 20 OYO

Flutter kicks – 20 in cadence

Plank Jacks – 20 OYO

Merkins – 25 – OYO

6-inches – 2 rounds MAX OUTS – OYO

COUPON SHUFFLE to COUPON CAGE then gather in center of EPICENTER

The Thang:  The Dice of Death (with Coupons)

Instructions:  Pax rotate rolling a pair of dice.  Take point total and call out exercise on Wienke (provided here):  snake eyes – Pax choice curls or overhead press, 3 – Kettlebells, 4 – Blerkins, 5 – LBC’s, 6 – Air Squats, 7 – Freddy Mercury, 8 – Flutter Kicks, 9 – Monkey Humpers, 10 – Standing Front Presses, 11 – Imperial Walkers, 12 – Plank Jacks.

Round 1:  rep count is 25.  Round 2:  rep count is 20.  Round 3:  rep count is 15 and so on until the rep count is 5.  Then we worked back up the rep-count ladder with 10, 15, 20, and 25.  One catch:  if a Pax rolls the dice pair and “hits a double” (meaning both die show the same number), the corresponding exercise is done with a bonus rep-count of 50!

There were loads and loads of Freddy Mercurys and Flutter Kicks completed (as the numbers 7 and 8 are more statistically likely when rolling two dice again and again).

Grand Finale:  quick AMRAP on the bleachers:  10 incline merkins, 10 dips, 10 double-step-ups per leg.

COUPON SHUFFLE, gather round shovel flag for COT:  Count-O-Rama, Name-O-Rama, no FNG’s, Announcements, and Prayer Concerns.  Ball-O-Man.