Date: 2025-09-08
AO: thepatriot
Q: 2 percent
PAX: CableGuy, Hops, My Space, Lazlo, Smokey, Fiddler, Bob the Builder, Booking, Rim Fire, Anchorman, sticks, citrus, Jag, Goldfish, Spokes, NASCAR FNGs: None
COUNT: 17
WARMUP: SSH, RVE’s, Arm Circles, Tiny Ballerinas, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: 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. • Format
o 50-minute AMRAP
o 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
o Standard coupon
o 100 meter (110 yard) field
• The Thang
o Start the timer
o 2 thrusters
o 2 100-meter sprints (down and back = 2)
o 4 thrusters
o 4 100-meter sprints
o 6 thrusters
o 6 100-meter sprints
o 8 thrusters
o 8 100-meter sprints
• Continue the pattern until time is called
Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
o 2 thrusters – 2 100-meter sprints = 2
o 4 thrusters – 4 100-meter sprints = 4
o 6 thrusters – 6 100-meter sprints = 6
o 8 thrusters – time is called after you complete 4 100-meter sprints = 4 o TOTAL SCORE = 16
Modifications
• Shorten distance of run
• Exercise Modifications
o Thrusters
Air Squats
MARY: Nah, fam.
ANNOUNCEMENTS: 9/11 Stair Climb, Overnight Ruck
COT: What better way to celebrate your birthday than a thrustin’ and a sprintin’ with a bunch of your favorite men in the dark. Thanks for making #49 special. And thank you @F3Greenwood for designing a week 1 IPC so intense and isolating, it truly felt like a taste of solitary confinement.
Tags: thepatriot, CableGuy, Hops, My Space, Lazlo, Smokey, Fiddler, Bob the Builder, Booking, Rim Fire, Anchorman, sticks, citrus, Jag, Goldfish, Spokes, NASCAR
F3 The Capital 