The Mogadishu Mile

The Mogadishu Mile

Date: 2024-10-04 AO: nemo-resideo Q: Roulette PAX: The Worm, Rosie, Odd Job FNGs: None COUNT: 4 On October 3rd, Task Force Ranger boarded Army helicopters for what was expected to be a raid to capture two of Aidid’s lieutenants and other senior personnel. What resulted was Somali militiamen shot down two US Blackhawk helicopters, turning a planned raid into an unexpected rescue mission. When US and Pakistani relief arrived on the morning of 4 October to rescue the Ranger force, there was only enough room in the vehicles for the dead and severely wounded. The Rangers and others who could walk moved from the helicopter crash site to the Olympic Stadium on foot, all the while still under attack. The distance was about a mile, and this became known as “The Mogadishu Mile.” THE THANG: 4 Rounds: 19 Kettlebell Ground-to-Overheads 19 Kettlebell Front Squats 19 Kettlebell Uneven Push-Ups 400 meter Kettlebell Carry MARY: 1/2 mile of extra Ruck to soak up the remaining time. ANNOUNCEMENTS: F3 night out Octoberfest at OMB tomorrow night, Blood drive, Dahlia Grove week, Terror Trails COT: Hippie Took us out, help your neighbors in their time of need

Hodgepodgery!!!!

Date: 2024-10-03 AO: run Q: flipper PAX: bunker, hairball, turkey_leg, citgo, Gold Digger, Mistake, flipper, voodoo FNGs: None COUNT: 8 Today was a hodgepodge of workouts, routes, and shenanigans. People left early, and others returned late. As a result YHC is not entirely positive of all attendees so holler if I left you off.

desk candy

Date: 2024-10-03 AO: the-phoenix Q: Odd Job PAX: FlexSealer, midriff, wingman, Roulette FNGs: None COUNT: 5
WARMUP: SSH, IW, down dog, dive bombers
THE THANG: Upper body intensive workout featuring pull ups, burpees, Merkin variations (regular, iguana, bar grip), jump rope, L sit hangs etc.
MARY: Flutter, LBC, and more
ANNOUNCEMENTS: Terror trails, sign up. Saturday is F3 night out at OMB, just come.
COT: Prayers for the people of western NC.

Active Recovery…J/K

Date: 2024-10-03 AO: _area-51 Q: Carny PAX: Bombay, Cooter2, ToeJam, Icarus FNGs: None COUNT: 5
WARMUP: standard THE THANG: plan was to do active recovery but decided on the way to launch that folks probably wanted to push harder.
Kicked it off with 100 burpees, every two minutes 5 air squats and 10 big boys. Took about 5 cycles to hit the 100 reps.
Circuit of 10 j-lo, 10 Cossack squats, 200m run. 4 rounds.
Sets of abs, curls, tricep extension, etc with a heavy rock.
Plank for final 1.5 minutes. MARY: ANNOUNCEMENTS: COT:

Stand up 💩

Date: 2024-10-02 AO: wamrap Q: mcgee PAX: Alf, mcgee, O’Tannenbaum, Orange Whip FNGs: None COUNT: 4
WARMUP: nope THE THANG: decks and burpees MARY: yup ANNOUNCEMENTS: blood drive

Snuka’s VQ At The Rock

Date: 2024-09-28 AO: the-rock Q: snuka PAX: geraldo, Snuka, Alf, O’Tannenbaum, Mildew, Circuit City, Mr. Magoo, Limey FNGs: None COUNT: 8
THE THANG: Snuka took us off campus for 4 miles. MARY: None ANNOUNCEMENTS: Blood Drive 10/4, Kevlar closing on 10/4

Stability through Spreadsheets

Date: 2024-10-02 AO: meathead Q: Uncle Leo PAX: The Worm, flipper, voodoo, Unplugged, high_tide FNGs: None COUNT: 6
WARMUP: SSH, 10 2HS, IW, 15 2HS, ST, 20 2HS and Prying Squat.
THE THANG: Sandbag work: 3×10 single leg lift. 5 ea leg 3×20 plank pull through. 10 ea side 3×8 lateral squat and knee raise each side.
Quick stand up sit down test to try out all the stability we’ve been building.
KB work: 15 min AMRAP alternate with a partner 5 renegade rows each side 5 single leg DL each side 5 stagger swings each side 10 prone tricep extensions
1 waiter/farmer combo carry each side
MARY: 1 min plank
ANNOUNCEMENTS: COT: Lots of ways to help the people of Western NC time, supplies, donations and prayers. Read slack to learn the different ways to make a difference. Oh Marta would want me to say there is a blood drive too.

Whiteboard Session

Date: 2024-09-30 AO: firestarter Q: lex_luthor PAX: wildturkey, Odd Job FNGs: None COUNT: 3 Tracking the workout for the guys that attended. Keep being a coffee bean WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Wet feet and Curdled Milk

Date: 2024-10-02 AO: the-maul Q: wildturkey PAX: wingman, super trooper, teddyf3, Odd Job, Hawkeye, war_eagle, patent_pending FNGs: None COUNT: 8
WARMUP: OCR lap around cinema
THE THANG: Donkey kick/ Carolina Dry Dock dynamic stretch and run BLIMPS with Jerry Can carries Suicide with called exercises MARY: A dazzling finale ANNOUNCEMENTS: Races Blood Drive Date Night COT: Volunteer and give to WNC recovery

Week 4 IPC challange- Easier on paper

Date: 2024-10-02 AO: sacs Q: Cheese Curd PAX: geraldo, Starch, Roulette, Focker FNGs: None COUNT: 5
WARMUP: I lap around the track
THE THANG: set a 5 min timer per round, run a 200/ do 1 of 8 rounds of exercise x30 / run 200 then finish with burpees until 5 mins is up. Repeat 8 times
We finished by 6 and went for a ruck
MARY: during the workout ANNOUNCEMENTS: blood driver and Kevlar convergence COT: thanks Focker for the take out prayer
Roulette was cranky today. He makes us laugh when he is mad Focker was late but found us on the track. Apparently he was shaking off the Italian dinner and doing some pickle pounders of his own for the 3 yr anniversary geraldo still doesn’t do burpees Starch was good to see him back in the gloom. He was hammering the rounds, probably got in over 170 burpees As for YHC, running on fumes, and probably was a few burpees shy of 200.

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