Citizens On Patrol

12 of Harrisburg’s finest, stepped into the Gloom, and decided to take on, among other things, the CMPD Physical Fitness Assessment (henceforth dubbed “The Blue Line”)

Warm Up

Mosey around the Parking lot

• SSH x 20
• IST x 15
• Windmills x 10
• Mountain Climbers X 20

 

The Thang

Mosey to Ridge

• 1-10 Burpees at the bottom, Jump Squats at the top

Plank until everyone is finished

Mosey to the end of the Parking lot

The Blue Line

Pax counts off from one to four, the number corresponds to a street address.  The Pax are given the street address before the test and asked to repeat it after they are done.  The penalty for getting it wrong is to repeat the 200 Yrd run. Goal is under 6 minutes.

Roads:

1. 4350 Main Street STE 109
2. 4050 Stallings Road
3. 7336 Raging Ridge Road
4. 201 Sims Parkway

Charlotte Mecklenburg Police Physical Fitness Test

1. Run 200 Yrds (Up And Back 50 Yrds x 4)
2. Step Up w/ Calf Raise 40 Times (20 each leg)
3. Perform 15 Mericans
4. Perform 15 WWII Sit Ups
5. Step Up w/ Calf Raise  40 Times (20 each leg)
6. Perform 15 Mericans
7. Perform 15 WWII Sit Ups
8. Run 200 Yrds (Up And Back 50 Yrds x 4 )
9. Street Recall (If wrong, penalty is to repeat 200 yard run)          

@ShortCircut missed the Street Recall so the PAX reran the run.

Mosey to Suicide Corner

• 10-1 sets of Mericans
• 25 meter run, Jump Squats at the end, 25 meter run between each set

LBC’s until everyone is finished

Mosey to middle of the Parking lot

• Tabata Air Squats

Mosey back to Cars for Mary

 

Mary

• LBC x 15
• Squirm x 15
• Crunchy Frog x 15

 

 Moleskin

1. Great work by everyone this morning.  I was surprised that the CMPD Assessment wasn’t all that difficult; the hardest part being the Street Recall.  I had to add the Burpees and the Mericans to at least give @BBQ and @Bull a challenge
2. #TClaps to the always clever @BBQ for noticing that the streets in the recall had special meaning to the Harrisburg Pax
3. @Capri has an open Mudrun Spot (sponsored by @Gapper.)  On a not completely unrelated note, he will need some strong backs and weak minds to help move furniture on April 11, 2015
4. The FIA ladies are having their One year anniversary Saturday 3/28.  Tell your women folk to come out and give them a try.  It’s free. Be sure to say “Women Folk”

Peace,

Solo Cup