Hot Rod

AO: atlantis
Q: Focker
PAX: Michael Bonds, Wet Wipes, Subway, Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 7
CONDITIONS: perfect

WARMUP: some basic active warm up stuff

THE THANG: while one PAX drug a large punching bag and then switched to overhead ruck carry other PAX did the following:

HOT
Hand release merkins
Overhead Merkin (dry docks)
Toe raises
ROD
Really hard squats (mucho leggo)
One legged bridges
Dead bugs

H – Horizontal Push
Push-ups
O – Overhead / Vertical Work
dive-bomber push-ups
T – Trunk/Core
low plank
R – Really hard squats
O – Open-Chain Lower Body
Lunges
D – Dynamic Movement
mountain climbers

MOLESKINE: just some good fellowship with good dudes

ANNOUNCEMENTS: you know where to look!

COT: thankful for this community and these men in particular