Dice of Death



Dice of Death

F3 Asylum 3/1/21

Flanders- Akbar-Posse- Fusebox – Smokey – Bypass- Loafer

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.

Warm Up-

20 side stratal hop

Stretch the Legs

Stretch left and night middle

Plank -upward dog

Stretch shoulders

Calve stretch

Butt kickers

The Thang

The three amigos split the workouts into 15 minute segments.

Loafer

Ran from COT to Novant  Health for some rock work . We started the following.

20 – Curls

Run to the end of parking lot

20- Military press

Run to the end of parking lot

20- Bench Press

Run to the end of parking lot

20- Triceps

Run to the end of parking lot

Then we put the rocks away. We head back over to Brooklyn pizza parking lot to get the dice of death. We then planked up for 60 seconds. At that time I turn the queue over to Flanders.

Flanders took over—

Flanders took us over to the target parking lot where we took the dice of death rolled it for starfish and four corners.

Corner one we did 25 Merkins

Corner two we did 25 Burpee‘s

Corner three we did 20 set ups

Corner four we did another 25 Merkins

In the middle we did 25 Merkins

We finished up Flanders segment over at Petsmart where we did a minute and a half wall sit.

Bypass brought us home strong.

After the wall sits we then headed to the Petsmart parking lot for 100 step ups. Then we did suicide four different locations in the parking lot. It was fast and it was fun. To end out his 15 minutes we did yet another set of Indiana Basketball suicides with in and out at every stop. Then we mosey back to COT where we did some flutters. We then did sit ups. Then we did have a nice day! The End .
We got about 2.8 miles 

Nice work men!

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