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Year 9 is here and on behalf of the PAX of F3Greenwood, thank you for your enthusiastic participation for the past 9 years. As you might have heard, we made some changes to this year’s edition. We added a Sector competition hoping to keep everyone involved for the entire month. As YHC said in the video, “Every Score Matters….Every Week”. Since that video, we have been made aware of many mathematical geniuses among us and while we appreciate the “suggestions” and feedback, we’re happy to stick with what we have created and we are looking forward to see how the tournament plays out this year. As we have said every year, REDFriday has always been a big part of what we do and we continue with the tradition of using Week 0 to honor a fallen military or police personnel.

This year, it hits a little close to home for us here in Greenwood. On 5/11/26, Greenwood City Police Officer, DJ Keller was killed while assisting a high speed pursuit. In his memory, we created the Keller WOD.

Officer Keller was born on 7/9/94. He was 31 years old when he died. He served our country in the US Army from 2016-2020. He was an active member of the South Carolina National Guard. And he was a member of the Greenwood City Police Department since 2023. He is survived by his wife, Allison, and a 2-year old daughter.

The numbers in this workout all have significance in the life of Officer Keller.

• 4 rounds for the number of years he served our country
• Rep scheme is the date of his End of Watch – 5/11/26
• 31 represents his age when he died
• 141 yard run represents his now retired call sign with the Greenwood Police Department

We have created a coupon version and a non-coupon version. If you complete the non-coupon version, please indicate that you modified the workout when submitting your score. Submit your score in the IronPAX web app. You can complete the workout as many times as you would like, but the best 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 HH:MM:SS format. The web app should handle a lot of the heavy lifting, but if you have any issues, reach out to your region’s IT or Comz Q and they will funnel your request to us. If you modify the workout in anyway, 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.

DJ Keller WOD

• Format
  • 4 rounds
  • Complete the workout for time
• Equipment
  • Coupon
  • 141 yards measured out (70.5 yards down and back)
• The Thang
  • Start timer
  • 4 rounds of:
    • 5 Manmakers
    • 11 BDE Sit-Ups
    • 26 Thrusters
    • 31 Lunges (Right leg-left leg = 1 rep)
    • 141-yard run
  • Stop timer after the completion of the 4th round

Modifications

• Non-Coupon Version
  • 4 rounds of
    • 5 Burpees
    • 11 Hand Release Merkins
    • 26 Jungle Boy Squats
    • 31 Lunges (Right leg-left leg = 1 rep)
    • 141-yard run
  • Overall
    • Reduce rep counts
    • Reduce shuttle run distance
  • Exercise Modifications
    • Burpees
    • Flying Squirrels
    • Hand Release Merkins
    • Merkins on Knees or Incline Merkins
    • Lunges
    • Mini-lunges
    • Thrusters or Jungle Boy Squats
    • BW Squat