Month: October 2021 (Page 3 of 10)

“Mogadishu Mile”

4 Rounds for time of:

-19 Ground to Overhead Kettlebell
-19 Front Squats @53/35
-19 KB push-ups (one hand on KB left then right for a total of 38)
-1/4 mile KB farmer carry

Rules for Mogadishu Mile

*Your KB is your ‘Ranger Buddy…..you cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.
*If you DO let your KB go, you forfeit the progress of that round, and you must start the round over.

Symbolism of the “Mogadishu Mile”
*You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your KB during the run to symbolize the gear the soldiers carried.
*19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
*Ground to overhead – as the soldiers held up their rifles the entire time
*Squats – as they sought cover behind anything available
*Push-ups – as they fell to the ground and had to get back up
*Don’t let the KB go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies, held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

Aye!

1P2A

Verse of the week:

Jude 1:24 – To him who is able to keep you from stumbling and to present you before his glorious presence without fault and with great joy

Announcements

• Sign up for the Blood Drive 11/10
• Extinction Run 11/6
• Christmas Party 12/11

Prayer Request

• Mayor’s M
• Sister Act’s Family
• Huck
• James Goulock

Congratulations to Sarlacc for stepping up and taking over the site Q at the Sword.

Lots of running today! Some went 5 or more, some did 4, Some took a dump, Some stayed for COT/name-o-rama. You vs. You.

Aye!

1P2A

5 strong with nice bible study at the Sword.

Welcome Gear Wrench!

After the combined Yank-Bunker warmup from VQ Rebar, Breaker Breaker and YHC did a timed workout, 4 sets of 5 exercises with 45 seconds of exercise followed by 15 seconds of rest until the next exercise.

Set 1 = Kettlebell Swings, Halos (R), Merkin pull-throughs, Halos (L), KB side swings
Set 2 = Big Boys, Side Plank (R), KB Flutter kicks, Side Plank (L), Leg Lifts
Set 3 = KB Squats, KB deadlifts (R), KB deadlifts (L), Mountain climbers, Supermans
Set 4 = KB pullovers, Upright rows, Tricep extensions, Curls, Overhead presses

With all sets complete (~22 minutes), lunge-walk from the wall to the road and back, then rinse and repeat.  We completed a full second round of exercises, then joined the Yank crowd behind Old Stone for their last 2 rounds of Mary and COT.

Lagniappe:  I appreciate the good conversation with Breaker Breaker this morning while the rest of the PAX masses supported Rebar.  I learned a few things that I’ll definitely apply to future Bunker workouts:  45 / 15 exercise timing seems like just the right balance for hard work and recovery and keeping things moving.  I also discovered that Pandora and my timer app will simultaneously play through the speaker – win for technology!  I hope to see more PAX out at the Bunker – it’s just as tough of a workout as bootcamp, so if you haven’t tried it yet, I encourage it.

Got the field set up for the beatdown then a few of us grabbed a few miles for EC waiting for everyone to show up.

6:30 hits and we start!

25 SSH IC

1 burpee

20 SSH IC

1 burpee, 20 squats

15 SSH IC

1 burpee, 20 Squats

10 SSH IC

1 burpee

let’s mosey to the hill!

We run hill repeats with adding one burpee at each end of the hill.

All of the guys pushed rocks on the hill work and it was awesome!

we got our blood flowing and heart rate up then mosey to the parking lot for the beatdown.

Bear crawl 10yards for

10 CDD

20 Squats

30 Merkins

40 Lunges

50 LBC

40 Lunges

30 Merkins

20 Squats

10 CDD

Bear crawl to the finish

Rinse and repeat for 40 minutes

I told the guys at the beginning who ever got in front of me better be ready to push themselves to the max and it was Hacksaw out front and we pushed him to the end. He did have to modify his push ups but he pushed the pace enough to earn the football.

it was fun leading and pushing the guys out there and I appreciate the opportunity to do so!

Every time we step up to a workout we should push it to the max. Our bodies are built to be pushed and that’s where we grow. Whatever the Q calls make sure your doing the workouts full speed.

Announcements

Extinction run
Blood drive
Christmas party 11
Stanley 5k 10k

Prayer Request
Westside co worker
Stogie co worker
Volt and family
Sister Act family
Rockabilly
Huckleberry mom
James Goudelock

Big Pappy took us out!