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