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).