Valhalla

F3Valhalla is a Fitness, Fellowship, and Faith workout group in NE Cola SC. Join us on Mondays & Wednesdays at 5:15 AM @ Spring Valley Baptist Church

Monday gloom

AO: valhalla Q: Backstop PAX: Fenway, beacon FNGs: None COUNT: 3 DISCLAIMER WARMUP: THE THANG:Start your Monday with a refreshing jog through the beautiful Northeast, followed by a leisurely stroll that includes four pain stations: helicopter squats, an abs station, and Merkens, plus some backward walking up and down hills for a fun challenge! As …

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Bible rucking

AO: valhalla Q: Fenway PAX: Baconator, Two Gloves, Flow FNGs: None COUNT: 4 DISCLAIMER. We are not professionals WARMUP: captains choice THE THANG: Pax sharing “Q” responsibilities. :alert: ANNOUNCEMENTS :alert: : review white water rafting trip COT: Jeremiah not only predicts what is perhaps the worst disaster in Jewish history on a scale with the …

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Singing in the rain

AO: valhalla Q: Fenway PAX: Two Gloves, Backstop, Baconator, Fenway FNGs: None COUNT: 4 DISCLAIMER Not a Professional. Caution with wet environment WARMUP: Running the covered canopy’s with various warm up exercises. THE THANG: all core exercises designed to stay dry from the rain :alert: ANNOUNCEMENTS : :alert: : River rafting September 14 COT: Teach …

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Walk /pain stations

AO: valhalla Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER not a professional WARMUP: Ed special THE THANG: walk and pain stations and conquer the world problems :alert: ANNOUNCEMENTS :alert: : Mom surgery and vertigo. F3 Nation family, faith and fellowship. COT:

Be the unicorn

AO: valhalla Q: Backstop PAX: Fenway, Two Gloves, Flo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: walk and talk :alert: ANNOUNCEMENTS :alert: : Rafting trip COT: praying for Flo, son. Two Gloves father-in-law family fitness and faith.

F3 Recognition

AO: valhalla Q: Fenway PAX: Fenway, Two Gloves, Flow FNGs: None COUNT: 3 DISCLAIMER- Not a professional. Modify when needed. WARMUP: Side Straddle Hop, Cobra, Baby arm circles forward and reverse, Hill Billies, seal claps,Raise the Roof, Wind Mill, Imperial walkers, Michael Phelps, THE THANG:light jog around facility with stair climbing. exercise includes core and …

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The ED show

AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE THANG: bible reading and dealers choice :alert: ANNOUNCEMENTS :alert: : rafting trip coming up. Party with Mr. wonderful coming up. Praying for our nation. COT: Ed Devo counting your days keeping your mind, sharp, loving your family, your neighbor.

Dealers choice

AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Fenway, Flo FNGs: None COUNT: 5 Dealers choice great job Prayer for two Gloves father-in-law family friends and loved ones

Mosey

AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Bronco FNGs: None COUNT: 4 WARMUP: THE THANG: run andpain stations :alert: ANNOUNCEMENTS :alert: : COT: praying for our country, F3 Nation and community to Gloves fall in law and OJ Trip.

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