Vir-Q Saturday Workout 4/4/2020
Pledge of Allegiance!!
Warm up
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Side straddle hops x 15IC
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Imperial Walker x 15 IC
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Mountain Climbers 15 IC
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Merkins x 15 IC
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Big boy situps x 10 SC
Mosey to an open area with about 10 yards of space.
First Round
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Burpee broad Jumps 10 yards Burpies x 10 Burpee broad Jumps back then x
10 Burpies
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Lunges down 10 yards then 10 Monkey humpers SC Lunges back then 10
Monkey humpers SC
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Run down 10 spartan situps SC run back 10 spartan situps SC.
Second round: CMU’S all exercises SC Unless specified otherwise
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Curls x 20
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Overhead press x 20
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Shoulder to shoulder x 20
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Monkey humpers x 20
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In and Outs x 20
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Soul Trains x 10 STC
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Repeat CMU exercises
Round 3 back to the open area 10 yards of space all exercises are OYO at
this point
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Sprint down 25 Merkins sprint back 25 Merkins repeat x 3 times 100
Merkins total
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Broad Jumps down 10 sumo Squats broad Jumps back 10 sumo Squats repeat x
3 40 sumo Squats total
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Crab crawl down 20 big boy situps crab crawl back x 20 Big boy situps
repeat x 1 80 total big boy situps
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Burpie broad Jumps down x 10 Burpies then Backwards Burpie broad Jumps
back x 10 Burpies repeat x 1 40 Burpies total.
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Lunges down 10 iron Mike’s Backwards Lunges back iron Mike’s x 10 repeat
x 1 40 total iron Mike’s.
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Sprint down hand release Merkins x 20 sprint back 20 hand release
Merkins then repeat x 1 80 total hand release Merkins.
6 minutes with Mary
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Barter Kicks
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20 Big boy situps SC
COT: Prayers for the health care professionals dealing with this COVAN-19
virus. For the health of our families and patients for all of us as we take
on these unfamiliar times.
VQic: @Big DIF
Pax: @doughboy, @Bobber double Respect, @f3upstate (2.0’s) Make it to the
Chopper, FNG Cian Bell Named LittleWolf, @LFD, @Tugga, @Mcdreamy, @hotwire,
@bandit, @lumberjack and @drago
Note: I know that I missed a few still learning how to use this new
platform Let me know and I will add you.
Announcements:
Happy 46th birthday @drago!!!
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