AO: Slab

When: 03/22/2024


Number of Pax: 8

Pax Names: Blarney, Boondock, Canoe, Copper, Edibles, Eggplant, Python, Squat-N-Cough,

Number of FNGS: 0

FNG Names:

QIC: Python


Side Straddle Hop – 20 (cadence)
Weed Picker – 10 (cadence)
Windmills – 10 (cadence)
Michael Phelps (OYO)


Friday is RED day at the Slab.  RED Friday is to honor our fallen hero’s by doing a Hero WOD.  YHC decided to dedicate the RED Friday to the fine men who gave their lives for each other during Black Hawk Down.  


4 Rounds for Time
19 Coupon Ground-to-Overheads
19 Coupon Goblet Squats
19 Coupon Merkins (each hand)
400M Coupon Run

If you lose physical contact with your Coupon, you must start that round over.

Background: This hero workout is dedicated to the 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, who went into the city of Mogadishu, Somalia
to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship on October 3, 1993.

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 rallying 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.”

The oldest mention of this workout we can find is from CrossFit Assault (Stuttgart, Germany) via their website on October 3, 2014, but we’re not sure who originally created the workout. If you know please tell us.

The 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 Kettlebell during the run to symbolize the gear the soldiers carried.
– 19 reps to one honoring each soldier of Task Force Ranger killed during the battle and the day after.
– Ground-to-Overheads 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 Kettlebell go – symbolic for the dedication the soldiers showed towards their creed to “not leave a man behind.”


No Time


Macao’s Just One More Mile – 3/30 at 5am
Speed For Need – 4/13 (Talk to Sooorie or Chevy)
2nd F Lunch


Prayers for Glenn Carver (Shawshank) and his Family with his passing and the financial burden of the medical expenses they have, Safety for kids with sports and all the things related to kids sports, Safe Travels for Holy Week and remembering what Easter is truly about

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