In the infamous words of the Hall of Famer, Allen Iverson, “We Talking About Practice”. Unlike Mr. Iverson, we think practice is important because it allows us to work out any I.T. bugs and to get you studs back into the swing of things with IPC. Just like last year, we are going to incorporate REDFriday into Week 0.

There is, however, a little twist. This year we are sandwiching two Hero WODs together. One of the devious minds behind the IPC2022 workouts, Inspector, whipped this one out for one REDFriday morning a couple of months ago. It was decided at that moment this would be a great kick-off to the 5th Anniversary of the IronPAX Challenge.

So, once again, thanks for playing and we hope that we deliver on the reputation that we have created.

You can complete the workout as many times as you would like, but the last score submitted will be the one used to calculate your place in the standings. The scoring window for Week 0 will stay open until midnight Saturday, September 3rd.

Once again, ScarU is providing suggestions on how to modify the workout so all men can participate. There is nothing wrong with modifying the work.

It’s You vs You. Keep pushing yourself. Make yourself better.

The Fat COE Sandwich

This workout is in honor of US Army Sgt. Keith Adam Coe and Field Training Officer Timothy Quinn Brenton of the Seattle Police Department

US Army Sgt. Keith Adam Coe of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2 nd Infantry Division, Joint Base Lewis-McChord, WA, died at the age of 30 on April 27th, 2010, in Khalis, Iraq of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter Klover.

Field Training Officer Timothy Quinn Brenton of the Seattle Police Department was shot and killed in a drive-by shooting while on duty on October 31, 2009 at the age of 39. He is survived by his wife, Lisa, his son Quinn, and daughter Kayleigh.

Format:

• Complete the workout for time
• Measure out 100 feet in a straight line
• A standard Coupon is needed for this workout

The Thang

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

Brenton – 3 rounds:

1. 100 foot bearcrawl out
2. 100 foot burpee broad jump back
   • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

Modified Version of Fat COE Sandwich

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

1. 20 goblet squats/air squats
2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

1. 100 foot mosey/lunge walk/back pedal
2. 100 foot mosey/lunge walk/back pedal
   • Perform 3 merkins halfway through

Coe – 5 rounds:

1. 20 goblet squats/air squats
2. 20 merkins on knees/table merkins/wall merkins

Be sure to watch the video to help avoid any confusion!