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Saturday 10.7.17


Saturday 10.7.17

8:00 AM Kettlebell Club


4 Rounds (alternate hands each round)

19 Snatches (53/35)

19 Front Rack Squats (53/35)

19 Off Set Push Ups

400 Run with Your Ranger Buddy (a.k.a. your kettlebell)

Rules for Mogadishu Mile

Your KB is your ‘Ranger Buddy… 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

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