First BB for Osmosis 5/12/18

4 PAX and 1 FNG came out for perfect weather.
DISCLAIMER
PRAYER
COP
10 Side Straddle Hops IC
10 Mtn Climbers IC
10 each arm Hanging Arm Circles IC
F/B Arm Circles IC
10 Merkins OYO
~15 Yards: High Knee Skips, Butt kickers, Leg Swings
Mosey to track

THE THANG

• Bataan Death March – 5 Burpee Indian run- 2 laps
• Bent Jacob- Merkin and Air Squat- 8
• Mosey to parking lot
• Railroad tracks- down and back- 1x-plank, 1x- superman
• Bears and Blocks down and back
• AMRAP Circuit
  • front squat w/block
  • OH press w/block
  • Bent over row w/block
  • diamond or standard merkins

MARY
15 boxcutters, 25x crunches, 20x legups, 20x Xsitups, 20x crunches
CIRCLE OF TRUST
PRAYER
MOLESKIN
Remembering the Bataan Death March, we have the freedom to choose to come suffer to get better. Many didn’t get a choice and a few more made the ultimate sacrifice. Remember them with gratitude and motivation to move forward. Thanks to PAX for helping me make movement and get started in F3.
ANNOUNCEMENTS
Welcome Jordan Weaver (Martha).