3 pax gathered in the morning gloom of the Epicenter for some 1st F that included a lengthy warm-up and a “new and improved” dice game.  No gambling was done.  Work was done.

Conditions:  clear skies, 60 degrees, wind at 3 mph.  Disclaimer given (modify if needed).

Warm-Up

SSH – 25 in cadence

Grass cutters – 20 in cadence

Overhead Claps – 25 in cadence

Arm Circles – 15 in cadence forward then back

Windmills – 20 in cadence

Copperhead Squats – 20 in cadence

Flutter Kix – 20 in cadence

Plank Jacks – 20 OYO

Merkins – 25 – OYO

LBC’s – 50 — OYO

6-inches – OYO (max out two times)

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 of dice-roll and call out corresponding exercise on Wienke (provided here): 2 – Man-Makers, 3 – Plank Jacks & Mosey around baseball field, 4 – Freddy Mercury & 6-inches (max out), 5 – Goblet Squats & Imperial Walkers, 6 – Block Curls & LBC’s, 7 – Overhead Press, 8 –Big Boy Sit-Ups & Block Press, 9 – Merkins & Plank-hold (max out), 10 – Kettle Bell Swings, 11 – Monkey Humpers, 12 – Block Press & Flutter Kicks.

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 10 (bottom of ladder).  Then we worked back up the rep-count ladder with 15, 20, and 25.

There were loads and loads of Freddy Mercurys, Block Curls, LBC’s, and Big-Boy Sit Ups.

COUPON SHUFFLE, gather round water bottle (Shovel Flag was MIA) for COT:  Count-O-Rama, Name-O-Rama, no FNG’s, Announcements, and Prayer Concerns.  Ball-O-Man.