East Side Vir-Q 4/28/2020 Vir-Q Big DIF

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Vir-Q Tuesday Workout 4/28/2020

Pledge of Allegiance!!

All exercises modified single count unless specified otherwise

Warm up

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Side straddle hops x 30
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Imperial Walker x 30
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Mountain Climbers 30
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Merkins x 30

Mosey to an open area

First Round

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Alternating block Merkins 10
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Star Jumps x 20
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Monkey humpers x 30
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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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Tricep press
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Shoulder to shoulder
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👻 Monkey humpers
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Repeat x 20

Mosey to an open area

First Round with CMU’S (Blocks) exercises below all MSC

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Burpee block Jumps X 10
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Merkins x 20
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Squats X 30
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Repeat

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
–

Upright rows
–

Tricep press
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Shoulder to shoulder
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👻 Monkey humpers
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Repeat x 30

Final round 6 minutes with Mary

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In and outs @bumble bee
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Spartansitups @Miyagi
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heals to heaven @drago

COT: Continued Prayers for @doughboy’s Farther in law as he is battling
pancreatic and Stomach cancer. Prayers for @f3_upstates father in law as he
is awaiting a liver transplant.

VQic: @Big DIF

Pax: @tardy (respect), @drago, @Dougie, @A-Rod, @bumble bee and @miyagi

If I missed your name let me know and I will add you in.

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 0530-0615.
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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 0500-545
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Thursday Meeting ID 640-205-827 Password 411 start time is 0530-0615
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Red Friday Meeting ID 103-346-413 Password 411 start time is 0530-0615.
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Saturday at Park west Pairs workout start time is 0800-0900 start time.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com