#Park West 4/9/2020 Vir-Q Big DIF

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#ParkWest Vir-Q Thursday Workout 4/9/2020

4 Strong got to work details below

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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Big boy situps x 15 SC
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Merkins x 30 SC

Mosey to an open area

First Round CMU’S (Blocks) exercises below all SC

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Burpee block Jumps X 10
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Overhead press X 20
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Gost Monkey humpers X 30
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Big boy situps X 40
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Repeat x 1

Round 2 Dora with Virtual Pairing. partner callS pairs name and count to
switch. Exercises below

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Hand release Merkins x 100 total. Partner bear crawls 10 yards 10
Merkins bear crawl back then switch.
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Upright rows x 150 total. Partner Burpee broad Jumps 10 yards and back
then switch.
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Monkey humpers x 200 total. Partner Lunges 10 yards 10 squats then lung
back and switch.
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Peter Parkers x 250 total (each leg is one) Partner sprints 10 yards 10
big boy situps sprint back then switch.

3rd round CMU exercises all SC x 20

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Curls
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Overhead press
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Upright rows
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Shoulder to shoulder
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In and Outs
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Repeat x 1

10 burpees OYO

COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic
and Stomach cancer. Prayers for @bumblebee’s wife and colleagues at Roper
Saint Francis as they are caring for patients and facing a furlough.
Prayers for everyone dealing with this COVAN-19 virus.

VQic: @Big DIF

Pax: @doughboy @bumblebee and @FEMA.

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