Ruck It BackBlast – Mog Mile WOD

A beautiful morning greeted our Pax of 5.  YHC gave Mission Statement & Disclaimer, plus a very brief history around the theme of the day – Remembering the Battle of Mogadishu, which took place in early October 1993.

In this workout, your ruck is your battle buddy. You must not let go of it; it is symbolic of the soldiers’ dedication towards their creed to leave no man behind (sound familiar?).  You will cover a total distance of one mile. Even though the soldiers walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile.” You will also complete 19 reps of each movement – one honoring each soldier of Task Force Ranger killed during the battle and the day after.


  • Sungods, IC, 10x Forwards; 10x Reverso
  • Cotton Pickers, IC, 10x


​4 Rounds of:
19 Ground to Overhead Press
19 Front Squats
19 Merkins each arm, one hand on ruck at all times, left then right for a total of 38
400 M Ruck

Treat the ruck as your battle buddy and keep one hand on it throughout the entire workout. If you let go of contact, you must start the round over.

MARY (No Ruck)

  • American Hammers, IC, 25x
  • LSF, IC, 25x
  • LBC, IC, 25x
  • Heel Touches, IC, 25x

Hard Stop @ 0615

Counted, Named, Announced, Prayed

Mr. Roboto working on getting a shirt order set up for F3NewBern.  2nd F event at Chez Gander on 10/22.

Bitcoin, out.


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