Watkin Warriors

Date: 2026-07-14
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, The Situation, FIFA (F3 The Capital), Promoter FNGs: None
COUNT: 4
WARMUP:
Follow me
SSH
Imperial Walker squats
Ozzie’s
Swinging Billie’s
Merkins-MC-Shoulder taps
Michael Phelps
Slow Squat Jumps
Windmills
WMH
Greatest stretch

THE THANG:
Set 1:
Sandy has to get around the track once

Timer station: 1 pax puts on vest and cleans/thrusts sandy forward 10 times then removes vest and leaves it with sandy while he finishes the lap

Rest on stations:
Pebbles shoulder raise and twist
shoulder machine with Sandra
Ruck taint scrapers

Set 2
Timer station: 1 pax does Sandy/Sandra + vest farmers carry for a full lap

stations:
Ruck squat and press
Dips
Pebbles should press

Set 3
Sandy has to make it all the way around the track once
Pax line up on outside of track and throw sandy left to right then move to end of line. Half way switch to inside of track and throw right to left

MARY:
20-16-10
LBC
Peter Parker

ANNOUNCEMENTS:
Ruck n float

COT:
I am Rob Mulcahy 44 fifa for one more day.
Tomorrow it will be Rob Mulcahy 45 fifa. I’m considering this my official mid life point and that’s a weird thing to think about. But as I look back my life and some of the dumb shit I did, and some of the great shit I did it’s cool to see how that stuff shaped me into what I am today. So yeah getting old sucks but having memories and the perspective to enjoy those memories is something I think that only comes with time and wisdom. So embrace the age boys. Can’t do shit about it anyways!