Watkin Warriors

Date: 2026-09-01
AO: Watkin Warriors
Q: Cookies ,
PAX: the mechanic, Cookies, Stall Guy
FNGs: None
COUNT: 3
Warmup
– Arm circles
– Michael Phelps
– Windmills
– Tempo merkins
– Shoulder taps
– Down-dog / Up-dog
The Thang
Iron Chesto I
– DB floor press
– Close-grip DB floor press
– Other PAX ran 2 laps
– Rotate when runners returned
– 2 rotations
Chesto Ladder
– 2 / 4 / 4
– 4 / 8 / 8
– 6 / 12 / 12
– 8 / 16 / 16
– 10 / 20 / 20
– PAX took turns calling
Iron Chesto II
– Single-arm DB floor press — right
– Single-arm DB floor press — left
– DB squeeze press
– Overhead triceps extension
– Rotated through each movement
Chesto Finisher
– Merkins
– Shoulder taps
– Plank
– About 3 rounds, then moved on
Mary
– Ring of Fire
COT
Strategic vulnerability
– You can’t do everything on your own.
– Reach out to your people.
– Use the communities around you, especially when things get tough. – That support is part of why the community exists.
Announcements
– 9/11 Stair Climb — details/sign-up info in Slack:
sept11stairclimb
– IronPAX Challenge — running it in Potomac tomorrow. Register here: https://ironpax.f3greenwood.org/register
– IronPAX local Slack details:
ironpax