F3 Greenwood

Feeks WOD – IPC 2025 – Week 1

We hope you enjoyed Week 0, but that was just practice. Now for the regular season. This week is designed for the skinny runners among us. YHC gets tired of hearing from our resident skinny runners that IPC is not for them, so, every year we throw them a bone and design a workout with them in mind. So, this year’s skinny runner workout is the Feeks WOD.

Background: Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

In 2022, after competitive athlete and coach Travis Mead  completed his 365 straight days of Hero WODs, in an interview, he stated that “Feeks” was the “worst” (most painful) hero WOD he did over the course of the year. So, of course it sounds perfect for IPC.

Submit your score at https://f3greenwood.org/ipc-submit-score. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Sunday following the release of the workout. Please remember to submit your score in the total reps format. If you modify the workout in any way, please indicate that when you submit your score.

Once again, modifications will be provided so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

Feeks WOD

  • Format
    • 50-minute AMRAP
    • Counting the total number of 100-meter sprints
      • If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
  • Equipment
    • Standard coupon
    • 100 meter (110 yard) field
  • The Thang
    • Start the timer
    • 2 thrusters
    • 2 100-meter sprints (down and back = 2)
    • 4 thrusters
    • 4 100-meter sprints
    • 6 thrusters
    • 6 100-meter sprints
    • 8 thrusters
    • 8 100-meter sprints
  • Continue the pattern until time is called

Scoring

  • Count the total number of 100-meter sprints in 50 minutes
  • Example:
    • 2 thrusters – 2 100-meter sprints = 2
    • 4 thrusters – 4 100-meter sprints = 4
    • 6 thrusters – 6 100-meter sprints = 6
    • 8 thrusters – time is called after you complete 4 100-meter sprints = 4
    • TOTAL SCORE = 16

Modifications

  • Shorten distance of run
  • Exercise Modifications
    • Thrusters
      • Air Squats