03/09/2020 - The Complex - The Mogadishu Mile We’ve All Been Weighting For

AO: The Complex

When: 03/09/2020

PAX:

Number of Pax: 9

Pax Names: afib, Aflac, Baby Hands, Brick, Coldcuts, Gaylord, Muggsy, Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: FIB


Introduction

It was a 50F Monday, with a 60% chance of rain, and a 100% chance of pain with the weighted vests we had on.  I’ve been lucky enough to participate in both of the F3 Greenwood IronPax Challenges.  Like IronPax, the goal of F3 Naperville Black Diamond is to raise the bar just a little bit more and keep accelerating our fitness. I told the IronPax guys back in the fall of 2018 that the F3 Mogadishu Mile sucked, and the only way to make it worse was with a weighted vest.  Today we found out how badly.

Warm-O-Rama

  1.  SSH – x20 while we waited for the tardy Coldcuts and always late to the party AFIB to join us
  2. Mosey + butt kicks + carioca L&R
  3. Red Bull Smurf Jacks x20 – smurf jacks at 2-3x speed

The Thang

Thang 1 – F3 Mogadishu Mile

  1.  1 mi run to the Knoch Knolls Nature Center 
  2. 50 Pull Ups 
  3. 4 rounds – 25 alternating lunges + 25 Air Squats
  4. 4 rounds – 25 merkins + 25yd sprint
  5. 100 Squat Junps
  6. 50 Pull Ups
  7. 1 mi run

Thang 2 – Bill Murray (as many as we can)

  1. 400yd run
  2. 10 merks, 10 squats, 10 BBSU, 10 Burpees (round 1)
  3. 400 yd run
  4. 9 merks, 9 squats, 9 BBSU, 9 Burpees (round 2)
  5. Repeato on subsequent rounds all the way down to 1 ( We made it thru 2 rounds)

Mary

  1.  Plank Series (no recovery)
    1. Regular
    2. Right arm high
    3. Left arm high
    4. Right knee to left elbow (K2E)
    5. Left K2E
    6. Knee taps on the ground (IC x30)
  2. Captain Thor (Coldcuts made me do it)
    1. We made it to 5:20 before the 0600 bell rang

Circle of Trust

  1. COR
  2. NOR
  3. TAPS for Blart’s M Marie’s Mom in her passing on Saturday night
  4. TAPS Mr Miyagi in his recovery from valve replacement
  5. COT

I asked the PAX a question that had been posed to me lately: “What if we treated everyday like Ash Wednesday?”  Many Christians celebrate this day as the beginning of Lent, where ashes are placed on your forehead in the shape of a cross.  Also a day that you can get pretty self conscious, with many giving you strange looks while you commute to work, or are out in public.  You don’t need to be Christian or celebrate Ash Wednesday to understand the point of the question, or how acting upon it would change your daily actions.

Naked Man Moleskin

The weighted F3 Mogadishu Mile was tough, especially the second 1 mi run.  If I had to do it over again, I would have put a time limit on it.  That was the AAR that Coldcuts gave me, and I want more.

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