Vir-Q Tuesday Workout 4/21/2020
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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Hillbillies x 30 MSC
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Mountain Climbers 30
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Merkins x 30
First Round
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Alternating block Merkins 10
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Burpee block jumps 20 OYO
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Merkins x 30 MSC
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Hand release Merkins x 40
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Repeat
Round 2 Legs
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10 iron Mike’s
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20 Block jumps
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30 Monkey humpers
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40 Squats
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Repeat
Round 3 combo
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5 iron Mike’s 5 block jumps then block 5 iron Mike’s
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10 burpee block Jumps 5 block jumps 10 burpee block Jumps OYO
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15 Monkey humpers 5 block jumps 15 Monkey humpers
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Repeat
CMU’S (Blocks) exercises below
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Overhead press
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Shoulder to shoulder
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Upright rows
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Monkey humpers
6 minutes with Mary
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Freddy Mercury’s @Mcdreamy
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In and Outs @bumble bee
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Big boy situps × 20 SC
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V – ups @drago
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: @Bumblebee, @drago, @Tardy (Respect) and @Mcdreamy (Respect).
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