F3 Greenwood

IMO, the Mog Mile workout is easily one of the most difficult, if not the most difficult, workout we do from time to time at F3greenwood.  I would think the six PAX gathered this morning to honor the 18 killed and 73 wounded in Mogadishu in 1993 would agree.  We’ve called it from time to time at Red Friday and I even Q’d a modified version recently on a Shipyard Saturday.  I love this workout so much and making the Mog Mile call is something I enjoy.  So when Uncle Buck reminded us earlier this week about the anniversary of the event, I thought it was time to bring it back out. We started a bit early to make sure we could finish.  T-claps for everyone committing to that early start.

You can read more about the First Battle of Mogadishu HERE.

Conditions

  • Perfect

Disclaimer

  • Not a professional.

TheThang

THE MOGADISHU MILE

  • 1 mile run
  • 50 pull-ups
  • 4 rounds
    • 25 lunges each leg (50 total steps)
    • 25 squats
  • 4 rounds
    • 25 merkins
    • Sprint 50m
  • 100 Thrusters
  • 50 pull-ups
  • 1 mile run

RESULTS

  • Uncle Jesse – 0:46:24
  • Alpo – 0:56:52
  • Juggernaut – 0:57:27
  • Inspector – 0:59:57
  • Capri – 0:60:10 (Late starter so his time was better than displayed here)
  • Dixiechick – 0:60:32

Count-O-Rama

Name-O-Rama

CoT

BoM

  • 50 lunge steps for 4 rounds is a monster
  • As I noted last time, being intentional about your resting points and length of that time makes the workout go so much easier/faster.  Breaking the thrusters into sets of 10 with 10 seconds of rest between has paid huge dividends for me.
  • Inspector is a beast on those strict pull-ups
  • Saw some deer on our trip down Fury Road.
  • Yeah, the mile run at the beginning was up laurel down Janeway etc.  Alpo quickly noted that that wasn’t Furious enough for Fury and that it was exactly one mile to the ordering counter at Chick Fil A.  So halfway through the work, I let it be known that the last mile would be down to CFA and back up Fury Road.  Good call Alpo.  Next time, both miles will be that route and we will make sure to get exactly one mile.
  • Capri arrived late, but really slayed the workout.  Especially that last run.  He and Dixie Chick definitely killed the last mile.
  • Actually, the last mile wasn’t quite a mile according to Alpo and Capri.  The good news is the first mile was just a tad over one mile, so don’t feel shorted.  You got your work in.
  • Sour skipped on his birthday?  That hurts my feelings.
  • I received an early morning text from Meter who missed out due to a “long” night.  Based on the ages of his kids, I took that to mean only one thing.  Go on with your bad self.

Great Job Guys.