You asked. We answered. Here is the video and workout description for Week 0 of IronPAX 2021.

Capoot

• 100 Merkins (a.k.a. – Push-Ups)
• 800 meter Run
• 75 Merkins
• 1,200 meter Run
• 50 Merkins
• 1,600 meter Run
• 25 Merkins
• 2,000 meter Run

Now What?

Complete the workout as many times as you want between now and September 4, 2021. Submit your results via the Submission Form found here ( https://forms.gle/GdWScK8WXoe9kyKr8). You can even submit your results as often as you want this year (keep in mind that we only keep the most recent submission). If you will be modifying the workout in any way, shape, or form; put “Modified” in the ‘Proctor Name’ field.

If you have any questions about the results submission process, please ask before entering. @F3IronPax on Twitter.

Modified Version of Capoot provided by ScarU of Princeton

• 50 push ups, incline push ups, or push ups on knees
• 400 m run or walk
• 40 push ups or incline push ups or push ups on knees
• 600 m run or walk
• 30 push ups or incline push ups or push ups on knees
• 800 m run or walk
• 20 push ups on r incline push ups or push ups on knees
• 1000 m run or walk

*suggested modifications
You may not be able to do it all, but you can do something. Modify as necessary.

Capoot is a regular R.E.D. Friday workout that is sure to be a crowd pleaser.
Background: Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.