October 8th, 2019 By SoloCup

18 HIMs took it to the #TheMan by becoming Double Secret CMPD Certified at #TheRidge this morning.  Here’s how it went down:

Warm Up

Mosey around the Parking lot

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

The Thang

Mosey to Ridge

• 1-10 Burpees, 100 m

Plank until everyone is finished

 The Man (goal is 6 Min)

Charlotte Mecklenburg Police Physical Fitness Test

1. Run 200 m
2. Step Up On the Curb 80 Times (40 each leg)
3. Perform 15 Merkins
4. Perform 15 WWII Sit Ups
5. Step Up On the Curb 80 Times (40 each leg)
6. Perform 15 Merkins
7. Perform 15 WWII Sit Ups
8. Run 200 m

Repeato

Mosey back to Cars for Mary

Mary

• LBC x 15
• Squirm x 15
• W’s x 15
• Freddy Mercury’s x 15
• Pretzel Crunch (l/r) x 10
• Crunchy Frog x 15

Moleskin

• Tough one this morning.  Much respect to the Boys in Blue. #DefinitelyNotADoughnutChallenge
• #Tclaps to the PreRuckers and Runners this morning.
• Still struggling with the concept of counting StepUps. Both legs = 1 rep.  Every Time. #WeDon’tDoHalfTheExercises
• #Tclaps to @Kojak for making the CMPD look good this morning. He killed it, doing by my count 3 sets of the #TheMan
• Field Day is coming up on 11/2.  I think we have a team, but Kojak will know for sure.

Keep Pushing,

Harrisburg, The Ridge

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