Vir-Q 4/14/2020 Vir-Q Big DIF

Posted on by

Vir-Q Tuesday Workout 4/14/2020

Pledge of Allegiance!!

Warm up

–

Side straddle hops x 30 SC
–

Imperial Walker x 30 SC
–

Mountain Climbers x 30 SC
–

Merkins x 30 SC

Mosey to an open area

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

–

Alternating CMU Merkins x 10
–

Burpee block Jumps X 15
–

Overhead press x 25
–

Gost Monkey humpers X 25
–

Shoulder to shoulder X 25
–

Upright rows x 25
–

Repeat x 2

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

–

Burpies x 50 total. Partner bear crawls 10 yards then back and switch.
–

Upright rows x 100 total. Partner Burpee broad Jumps 10 yards and back
then switch.
–

Monkey humpers x 150 total. Partner Lunges 10 yards then lung back and
switch.
–

Peter Parkers x 200 total (each leg is one) Partner sprints 10 yards 10
big boy situps sprint back then switch.

Final round 6 minutes with Mary

–

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.

VQic: @Big DIF

Pax: @tardy (respect), @Mcdreamy (Respect), @hotwire (respect), @Rocketman
(Respect), @tugga, @drago, @doogie, @bumble bee and @Atticus

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.

–

Monday Meeting ID 110-117-717 Password 411 start time is 0500-0545.

–

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 0530-615

–

Red Friday Meeting ID 103-346-413 Password 411 start time is 0500-545.

–

Saturday Meeting ID 805-839-611 Password 411 start time is 0700-0800.

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