Vir-Q Saturday Workout 4/25/2020
Pledge of Allegiance!!
Warm up
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Side straddle hops x 30 SC
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Imperial Walker x 30 SC
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Mountain Climbers x 30 SC
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Merkins x 30 SC
Mosey to an open area
First Round with CMU’S (Blocks) exercises below all SC
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Burpee block Jumps X 10
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Merkins x 20
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Gost Monkey humpers X 30
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Alternating block Merkins x 10
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CMU Durkins x 20
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Gost Monkey humpers x 30
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Burpie block Jumps x 10
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Shoulder to shoulder x 20
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Gost Monkey humpers x 30
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Repeat x 2
Round 2 combo exercises
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10 Burpies then 10 block jumps then 10 burpees to 10 yards of Burpiee
broad Jumps and back.
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Repeat
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Monkey humpers x 20 block jumps 20 Monkey humpers 20 then 20 iron Mike’s
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Repeat
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Peter Parkers x 30 total (each leg is one) alternating block Merkins 10
then 30 Peter Parkers
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Repeat
CMU Exercises all x 20 MSC
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Curls
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Overhead press
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Upright rows
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Soul Trains
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Shoulder to shoulder
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👻 Monkey humpers
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Repeat x 20
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Repeat x 30
10 Burpies 10 yards Burpee broad Jumps 10 Merkins Burpie broad Jumps back
Iron Mike’s x 10 Lunges 10 yards 10 iron Mike’s
10 block Squats 10 yards Lunges with the block and back
Final round 6 minutes with Mary
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Freddie Mercury’s @mcdreamy
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@Daisy hip bring
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@Tardy heals to heaven
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@Tugga Barter Kicks
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@f3_upstate spartan situps
COT: Continued Prayers for @doughboy’s Farther in law as he is battling
pancreatic and Stomach cancer. Prayrs for @f3_upstates father in law
waiting on a liver transplant. For @hotwire’s brother who is facing a
layoff
VQic: @Big DIF
Pax: @tardy (respect), @Mcdreamy (Respect), @hotwire (respect), @Rocketman
(Respect), @tugga, @drago, @dugie, @viking, @rollercoaster, @f3-upstate
with Make it to the Chopper, @tugga and @daisy
Announcements:
Zoom dropped the meeting 40 minutes in. If it drops off just sign back in
with the same meeting ID and password.
Note: you can add the meeting ID to your phone as these are re-occurring
meetings and should not change.
Vir-Q Schedule for Park West
Go to Zoom. Com or download the app and log in enter the meeting ID for the
required day and the password is 411.
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Monday Meeting ID 110-117-717 Password 411 start time is 0530-0545.
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Tuesday Meeting ID 275-134-336 Password 411 start time is 0530-615
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Wednesday Meeting ID 612-005-856 Password 411 start time is 0530-545
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Thursday Meeting ID 640-205-827 Password 411 start time is 0530-615
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Red Friday Meeting ID 103-346-413 Password 411 start time is 0530-545.
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Saturday #park west start time is 0800-0900.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com