One man showed up for a pre… Scratch that Q showed up to run and lost his breath trying to catch Double E ( Bad idea on my part).
Double E I believe did 4 1/2 Miles
Turnpike 3 Miles
So my inspiration for my Q this week was CMPD. For those that do not know I will be taking the CMPD written and physical test next Saturday (prayers greatly appreciated). I figured I would go ahead and time myself for the physical fitness portion of the test and figured the PAX would enjoy as well. Thank you all for embarking on my practice run today!
SSH IC X 20
Imperial Walker IC X 20
Mosey to the cones for instructions:
2 Cones were placed approximately 100 feet apart. And a third cone placed off to the side. Idea is to have each member of the PAX run 6 laps around the two cones then head over to the third cone and complete 15 Merkins, 15 LBC’S, 20 Step Ups on the Curb. Repeat 15 Merkins, 15 LBC’S, 20 Step ups, and run six more laps then plank when done! May have been too many instructions and I apologize for that but everyone seemed to get it and off we went.
Once completed we move to the side of the school for some station work!
Dips X 20
Step Ups X 20 ( 10 Each Leg)
Squats X 20
Lunge Walk through brick aisle
Carolina Dry Docks X 20
Merkins X 20
LBC’S X 20
Bear Crawl through brick aisle
Plank when done
Mosey to the school buses for a little cheese weave. Once done we cheese weave it back and grab some wall.
Peoples Chair w/ 50 Air Presses
Peoples Chair w/ 30 Air Presses
Peoples Chair w/ 20 Air Presses
Line up for Indian Run to the stadium.
Stairway to 7
Start with 1 Burpee on the ground, at the fist stair 1 Incline Merkin, run up the bleachers 1 Squat at the top run down bleachers repeato until you end with 7 Burpees, 7 Incline Merkins, 7 Squats.
Mosey back to front of middle school!
Double E with some Mary while waiting on the PAX!
Time still left so one more go at the CMPD Training. See the beginning of the BackBlast for details!
Once done time for some Mary
Double E w/ Protractor while the rest of PAX complete the training.
Back to Q for the rest of Mary!
Freddy Mercury IC X 20
Rosalita X 20
Great job today by all the PAX!
Thank you to the PAX for allowing me to get some training in this morning for my test next week. I would like to say both times I timed myself and killed the time they set as did the rest of the PAX!
Nice to see Kiefer back out today after his first post yesterday!
Hairband continues to get the knee stronger!
Double E was in beast mode as usual. I apologize for showing up late to the run this morning.
Joe David run on January
If you want to order a Union County shirt please get orders in by Friday the latest I believe from what HB said this morning we have 11 shirts on order so we need one more.
Continued prayers for The Count! Won’t go into to much detail not sure if that is something he wants me to do so please just keep him and his family in your prayers!
Thanks to Hairband for taking us out!
If I missed anything chime in below!
Honor leading you gentlemen!
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