Vir-Q 4/11/2020 Q Big DIF

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Vir-Q Saturday Workout 4/11/2020

Pledge of Allegiance!!

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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Mountain Climbers x 30 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 20
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CMU hops X 20
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Gost Monkey humpers X 20
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Alternating CMU Merkins x 20
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Shoulder to shoulder X 20
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Upright rows x 20
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CMU Merkin hops x 20
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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
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Monkey humpers

Round 3

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10 Hand release Merkins bear crawls 10 yards 10 hand release Merkins
bear crawl back
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Repeat

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Upright rows x 10. Burpee broad Jumps 10 yards 10 burpees and burpee
broad Jumps back.
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Repeat
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10 Monkey humpers total. Lunges 10 yards, 10 Monkey humpers then lung
back.
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Repeat

Final round 6 minutes with Mary

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X and O’s by @mcdreamy
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In and Outs @fema
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Big boy situps @Rocketman
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Freddie Mercury’s @Tugga

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

VQic: @Big DIF

Pax: @tardy (respect), @Bobber (respect), @Mcdreamy (Respect), @Rocketman
(Respect), @tugga, @FEMA, @drago, @doogie, @lumberjack, @viking and @hammer

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