AO: WESTSIDE
QiC: Hobby Lobby
Date: 08/29/2023
Title: IronPax Throwback to 2022. Week 0 of Fat Coe Sandwich
Number of HIMs: 5
Hobby Lobby, Low Tide, Lynard, Murdock, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank w stretches
TTTs
Imperial Walkers
Raise the roofs
Maroccan night clubs
Seal claps
Mountain climbers
Tha Thang:
In lieu of IronPax Week 0 upon us, YHC pulled out the Week 0 modification from 2022. Great work even with the modifications… didn’t want to destroy any particular body part because most of us will be doing Ironpax Week 0 2023 tomorrow.
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.
MODIFIED VERSION OF FAT COE SANDWICH
The Thang
Coe – 5 rounds:
1. 20 goblet squats
2. 20 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
2. 20 merkins
COT:
IronPax Week 0 tomorrow at the OG 4:40am start time.
Make up on Saturday @6:00am
Prayers for those in path of the storm.
Prayer for Papa Docs crew.(possibly leaving due to storm)
Prayers for a soldier of Murdocks who lost his baby prematurely.
September is Suicide Awareness month. Some pax are running 100 miles to bring awareness to those who are still fighting the battle at home.
Today’s challenge was to speak life to someone today. A positive compliment, encouragement and going out of the normal flow of things just to make someone feel like a million bucks. Live the F3 credo.
Prayer.