#park west 5/1/2020 Vir-Q Big DIF

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Vir-Q Red Friday Workout 5/1/2020

Pledge of Allegiance!!

All exercises unless noted are Modified Single Count (MSC) or On Your Own
(OYO)

Warm up

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

Mosey to an open area

First Round CMU’S (Blocks) exercises below all MSC x 20

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Burpee block Jumps
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CMU hops
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Gost Monkey humpers
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Alternating CMU Merkins
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Shoulder to shoulder
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Upright rows
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CMU Merkin hops
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Repeat x 1

Round 2: 4 rounds 40 sec on 20 sec off each CMU exercise.

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Curls
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Overhead press
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Upright rows
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Shoulder to shoulder

Round 3

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10 Burpies bear crawls 10 yards 10Merkins bear crawl back
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10 Monkey humpers total. Partner Lunges 10 yards, 10 Monkey humpers then
lung back.
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10 Peter Parkers (each leg is one) sprint 10 yards, 10 Peter Parkers
then sprint.

Final round

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In and Outs x 20
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big boy situps x 20
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Merkins x 20
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Freedom twists x 20
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COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic
and Stomach cancer.

VQic: @Big DIF

Pax: @bumble bee

Announcements:

3rd F study meeting Fridays starting at 0730 check out the #the-hills-3rd-f
for more details.

Beer summit starting at 1700 aka 5:00 PM ish check out the
#virtual-beer-summit channel for details

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