Do as I as instruct and what I am doing

Pax: Mall Cop, Chipper, Crankbait, Mulligan, Gilmore, Crawdaddy, Dean, HookEm, SherCon, and the Q(Sludge)

Just to note we did have a few no shows hope everything is OK.

So as in the Pre-Blast I was going to bring some the exercises that I have been doing in Physical Therapy and some of the exercises that I have seen at Physical Therapy that all of the Geriatric Patient’s were performing.

So fresh off from Shoulder Surgery and strict orders (no physical activity for 8 weeks until healed). I signed up to lead because you can Q even if you can not do it.

We SCRATCH that the Pax started at every light doing 3 Bobby Hurley’s to the Lacrosse Field. With the Q in the SUPPORT VAN we got to the Lacrosse Field Safely.

So the question that everyone was asking how is Sludge going Q?????

As the Pax got onto Lacrosse Field they soon realized how he was going to Q the Epic Beat down!!!!!!!

COMMAND Q CENTRAL BEFORE THE WORKOUT STARTED

WARMARAMA

Deans

Chinooks

Side Straddle Hops

The Thang

There were two Beacons of light one in the middle of the Lacrosse Field and the second light was on the far end of the Lacrosse Field. All of the exercises would be done in front of Command Q Central and then the Pax would run to the first light and perform 2 burpees and then run to the second light and do 1 burpee and return back to the 1st light and do 2 Orangutan squats.

There was a twist we played name that 90’s tune and artist. If the Pax got it right they did not have to perform the single burpee at the second light.(Crawdaddy carried the Pax with his keen musical ear and wealth of 90’s music knowledge)

Exercises (you would perform 1 exercise and run the field)

5 Plank Destroyers

5 Exploding Lt. Dan’s

10 WWII

10 Plerkins

15 Thigh Masters Ea. Leg

15 Cindy Crawfords Ea. Side

20 Merkins

20 Plank Jacks IC

25 Bobby Hurley’s

25 Slunges

That meant there were 10 trips up and down the Lacrosse Field (Nice Job by the Pax)

Mary

Pretzel Crunches

Homer and Marge

American Hammers

COT

HookEm and the other officers today as video is released about death in Forsyth Co Jail

Mall Cop and M got a good report about some test for his M

All of the kids, teachers, and parents with upcoming school year.

Sludge lead us out

COMMAND Q CENTRAL AFTER THE QING AND LEADING THIS FINE GROUP OF MEN THAT WERE RESPECTFUL AND WELL BEHAVED!!!!!!

HOPE YOU GOT ENOUGH

SLUDGE OUT