YHC back on the Q at the shipyard and wanting to push the limits a bit.  With Saturday’s workout scheduled for an hour, I decided to modify one of my favorite Red Friday workouts to suit the friendly confines of the Shipyard.  So we went with a modified Mogadishu mile.  11 PAX were on hand and all completed the work and then some.  It went a little something like this:

Warm up:

Get your block and bring to Flag

25 SSH IC

The Thang:

Modified Mog Mile

• 1 lap all the way around school
• 30 burpees
• 4 rounds
  • 24 lunges each leg (48 total lunge steps)
  • 25 squats
• 4 rounds
  • 25 merkins
  • Sprint 50 yards
• 100 Thrusters
• 30 burpees
• 1 lap around school

Extra Credit

All PAX ran 1 complete set of bleachers

25 Merkins OYO

Max effort block curls

Max effort Big Boi Situps

COT/BOM

• Really impressed with the PAX this morning, that is not an easy workout and everyone went all out.
• Always a pleasure to get back to the Shipyard and bring the heat.
• The lunge steps (24 each leg for 4 rounds) were insane.  I think we typically do 24 total when doing the full Mog Mile.  Legs were definitely burning.
• It takes some real perseverance to get through the 100 Thrusters.  YHC took a paced approached which I think actually made me faster overall than previous attempts.
• For those wondering, The Mog Mile proper (at least as I know it), includes a 1 mile run on front and back end of work, and the 30 burpees on each end are replaced with 50 pull-ups.  I think todays version was a pretty fair representation.

Until we meet again.  Uncle J