Watkin Warriors

Date: 2026-06-30
AO: Watkin Warriors
Q: Cookies ,
PAX: THE BUCKLE, FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 3
WARMUP:
– Arm circles, 10 forward and 10 backward
– Michael Phelps x10
– Windmills x10
– Tempo merkins x10
– Down-dog / up-dog x5
– Mosey 2 laps
THE THANG:
– Mucho Chesto upper-body morning.
– Upper Dora, team split
– 100 merkins
– 200 shoulder taps
– 300 LBCs
– Rotation:
– 1 PAX worked through the reps.
– 2 PAX ran a lap together.
– When the runners returned, one runner tapped in on the reps. – The PAX doing reps tapped out and joined the next lap.
– We kept rotating that way until the team totals were complete

– Dumbbell Jack Webb:
– 1 merkin + 4 dumbbell overhead presses
– 2 + 8
– 3 + 12
– 4 + 16
– 5 + 20
– 6 + 24

– Ring of Fire:
– PAX circled up in plank
– Each man called 5 merkins
– Rotated for 2 laps

– Chest Flys pyramid (10,8,6,5,4)

MARY:
– Flutter kicks x20
– American hammers x20
– Box cutters x15
– Freddie Mercurys x15
– Rosalitas x 15
ANNOUNCEMENTS:
– Ruck and Float

COT:
Have a happy and safe Fourth of July week!