Vir-Q Tuesday Workout 4/7/2020
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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3rd grade exercises x 15 IC
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Mountain Climbers 30 SC
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Merkins x 30 SC
Mosey to an open area
First Round
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Alternating block Merkins 10 OYO
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Shoulder to shoulder x 20 OYO
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Monkey humpers x 30 oyo
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In and outs x 40 oyo
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Repeat
4 round Tabata 40 Seconds on 20 seconds rest: with CMU’S (Blocks) exercises
below
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Burpee block Jumps
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Overhead press
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Gost Monkey humpers
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Big boy situps
Round 3 mosey to the open area 10 yards of space all exercises are OYO at
this point
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Bear crawl down 15 Merkins bear crawl back 15 Merkins repeat x 2 times
60 Merkins total
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Lunges down 15 iron Mike’s Lunges back iron Mike’s x 15 repeat x 60
total iron Mike’s.
6 minutes with Mary
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Seal Jack’s x 30 IC
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Freddie Mercury’s 15 IC
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WW2 Situps x 20 SC
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In and Outs x 15 IC
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Big boy situps × 20 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, @Bumblebee, @drago, @ Rocketman (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