Vir-Q Saturday Workout 4/6/2020
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
Mosey to an open area
First Round
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Burpee 10 OYO
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Star Jumps x 20 oyo
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Monkey humpers x 30 oyo
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Merkins x 40 oyo
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Repeat
4 round Tabata 50 Seconds on 20 seconds rest: with CMU’S (Blocks) exercises
below
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Curls
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Overhead press
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Monkey humpers
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Shoulder to shoulder
Round 3 mosey to the open area 10 yards of space all exercises are OYO at
this point
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Sprint down 20 Merkins sprint back 20 Merkins repeat x 2 times 80
Merkins total
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Lunges down 10 iron Mike’s Backwards Lunges back Monkey humpers x 20
repeat x 1 80 total Monkey humpers.
6 minutes with Mary
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Freddie Mercury’s x 50 SC
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25 Big boy situps SC
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In and Outs x 20 SC
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Spartan situps x 15 SC
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Pretzel situps left then right 15 SC
COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic
and Stomach cancer. Prayers for the health care professionals dealing with
this COVAN-19 virus.
VQic: @Big DIF
Pax: @doughboy and @tugga
Announcements:
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