Vir-Q Thursday Workout 4/16/2020
Pledge of Allegiance!!
Warm up
–
Side straddle hops x 30 SC
–
Imperial Walker x 30 SC
–
Hillbillies x 30 SC
–
In and Outs x 30 SC
–
Merkins x 30 SC
Round 1: 4 rounds 40 sec on 20 sec off each CMU exercise.
–
Curls
–
Overhead press
–
Monkey humpers
–
Upright rows
Round 2 exercises to mosey below all SC
–
10 Burpee block Jumps then Burpee broad Jumps 10 yards 10 merkins and
burpee broad Jumps back.
–
Repeat
–
10 iron Mike’s then Lunges 10 yards, 10 prisoner Squats then lung back.
–
Repeat
Round 3 One set of CMU exercises all x 10 SC
–
Curls
–
Overhead press
–
Shoulder to shoulder
Final round 6 minutes with Mary
–
Big boy situps @doughboy
–
Freddie Mercury’s @bumble bee
–
Peter parker @Rocketman
–
In and Outs @Big DIF
–
Flutter Kicks @doughboy
–
Merkins @Rocketman
COT: Continued Prayers for @doughboy’s Farther in law as he is battling
pancreatic and Stomach cancer.
VQic: @Big DIF
Pax: @doughboy, @bumble bee and @Rocketman (Respect).
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