Vir-Q Thursday Workout 4/30/2020
Pledge of Allegiance!!
All exercises unless noted are Modified Single Count (MSC) or On Your Own
(OYO)
Warm up
–
Side straddle hops x 30
–
Imperial Walker x 30
–
Hillbillies x 30
–
Mountain Climbers x 30
–
First Round
–
Alternating block Merkins 10
–
Burpee block jumps 20
–
Merkins x 30
–
Hand release Merkins x 40
Round 2 Legs
–
10 iron Mike’s
–
20 Block jumps
–
30 Monkey humpers
–
40 Squats
Round 3 combo
–
10 iron Mike’s 10 block jumps then block 10 iron Mike’s
–
10 burpee block Jumps 5 block jumps 10 burpee block Jumps OYO
–
20 Monkey humpers 10 block jumps 20 Monkey humpers
–
20 big boy situps 20 Squats 20 Big boy situps
–
20 meekins 20 block Jumps 20 Merkins
Round 4
–
10 Burpies then broad jumps then 10 merkins to 10 yards of broad Jumps
and back.
–
Iron Mike’s x 10 lunges then 10 Monkey humpers.
–
10 big boy situps freedom twists 10 Big boy situps
CMU’S (Blocks) exercises below x 20
–
Overhead press
–
Shoulder to shoulder
–
Upright rows
–
Monkey humpers
–
Big boy situps
6 minutes with Mary
–
Plank to shoulder taps @Miyagi
–
In and outs
–
Spartan situps @Miyagi
–
Flutter Kicks
COT: Press for patience and understanding and truth as we go through this
COVID-19 pandemic. Continued Prayers for @doughboy’s Farther in law as he
is battling pancreatic and Stomach cancer.
VQic: @Big DIF
Pax: @Miyagi
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.
–
Monday Meeting ID 110-117-717 Password 411 start time is 0530-0615.
–
Tuesday Meeting ID 275-134-336 Password 411 start time is 0530-615
–
Wednesday Meeting ID 612-005-856 Password 411 start time is 0500-545
–
Thursday Meeting ID 640-205-827 Password 411 start time is 0530-0615
–
Red Friday Meeting ID 103-346-413 Password 411 start time is 0530-0615.
–
Saturday at Park west Pairs workout start time is 0800-0900 start time.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com