Vir-Q Thursday Workout 4/23/2020
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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Hillbillies x 30 SC
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Mountain Climbers 30 SC
Round 1: 4 rounds 40 sec on 20 sec off each CMU exercise.
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Curls
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Merkins
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Overhead press
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Monkey humpers
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Upright rows
Round 2 exercises to mosey below all SC
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10 Burpee block Jumps then Burpee broad Jumps 10 yards 10 merkins and
burpee broad Jumps back.
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Repeat
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10 iron Mike’s then Lunges 10 yards, 10 Monkey humpers then lung back.
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Repeat
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10 Big boy situps bear crawl 10 Big boy situps bear crawl back.
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Repeat
Round 3 One set of CMU exercises all x 20 SC
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Curls
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Overhead press
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Shoulder to shoulder
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Monkey humpers
Final round 6 minutes with Mary
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FreddieMercury’s @doughboy
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In and Outs @bumble bee
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Seal Jack’s @drago
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Flutter Kicks@Big DIF
COT: Continued Prayers for @doughboy’s Farther in law as he is battling
pancreatic and Stomach cancer.
VQic: @Big DIF
Pax: @doughboy, @bumble bee and @drago
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 0500-0545.
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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 0500-545
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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 0500-545.
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Saturday Meeting ID 805-839-611 Password 411 start time is 0700-0800.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com