AO: Valhalla Q: Baconator PAX: Fenway, Baconator FNGs: None COUNT: 2 WARMUP: John Wayne the parking lot and mosey to the Hill THE THANG: no hope hill Run 200m 10 burpees 10 LBC Run 200m 10 merkins 10 plank jacks Rinse and repeat for 35 minutes MARY: prayers for Fenway’s family ANNOUNCEMENTS: Charleston f3 event …
AO: Valhalla Q: Baconator PAX: Baconator, Swingline FNGs: None COUNT: 2 WARMUP: SSH, LBAC, Hillbillies, Windmills THE THANG: “Annie” -Line jumps/big boys 50-40-30-20-10 reps of each. “Cindy” 5-10-15 Emom w/ coupon for 3×6 minutes. Overhead press, up rows, curls for girls. Mosey 200m after each 6 minute emom MARY: 1 John 2:6 ANNOUNCEMENTS: Swingline-Connie maxwell …
AO: Valhalla Q: The Beast PAX: Two Gloves, Swingline, Baconator, The Beast FNGs: None COUNT: 4 WARMUP: The usual THE THANG: Burpee tabata. MARY: During the beatdown ANNOUNCEMENTS: Food drive at Spring Valley Church. F3 Charleston Convergence. Mt Mitchell hike May 20th COT: Prayers for fenway and his family as they deal with them loss …
AO: Valhalla Q: Swingline PAX: Fenway, Baconator, Swingline FNGs: None COUNT: 3 WARMUP: x20 SSH x20 Merkins x15 SSH x15 Merkins x10 SSH x10 Merkins x5 SSH x5 Merkins THE THANG: Travel to Stairs with stops of: x20 Decline Merkins x20 Wave Merkins x20 Spider Merkins Bottom of One Side of Stairs – 11s 1 …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: Three two gloves, Baconater Fenway WARMUP.Through the Tunnel, Side straddle hops, hillbillies, light jog. THE THANG: High Intensity workout (HITT) MARY: 25 high intensity exercises grouped five each with running intervals ANNOUNCEMENTS: Mountain Hike in May, Charleston workout March on the YORKTOWN. Fishing trip …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, LBAC, Hillbillies THE THANG: #1 suicide run with 30sec plank&shoulder taps at the start line. #2 TABATA 5 ROUNDS (25 sec. Exercise/12 sec rest) Round 1: shoulder press (exercise) and side to side jump (during rest) Rd 2: zercher …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, Swingline FNGs: None COUNT: 3 WARMUP: x27 SSH x20 Thru the Tunnel x20 Imperial Walkers x10 LBACs Forward x10 LBACs Backward x10 Raise the Roof THE THANG: Take Coupon to Field x20 Bent Over Rows Rifle Carry Out x20 Bent Over Rows Bear Crawl Up Hill x5 Burpees …
AO: Valhalla Q: Fenway, Baconator, Backstop, The Beast PAX: Backstop, Baconator, Bayou, Coin Flip, Fenway, Full Metal Jacket, Honey Do, Ruby, Runt, The Beast, Two doses FNGs: None COUNT: 11 WARMUP: @backstop: baby yoga, ice ice baby (SSH/burpees) THE THANG: @fenway: Cardinal VQ 🙏🏻; @thebeast: hot tube hill core work at top-burpees at the bottom …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves, Swingline FNGs: None COUNT: 4💪🏻 WARMUP: SSH, merkins, Hillbillies, TTT THE THANG: Part 1: Stairway “Cindy”-pax mosey to each set of stairs. 5-merkins, 10-big boys, 15 SSH Part 2: EMOM (5-10-15reps) Round 1: Hand release merkins, big boys, SSH for 8 minutes then mosey 200 yards …
AO: Valhalla Q: Backstop PAX: Swingline, Fenway, The Beast, Two Gloves, Baconator FNGs: None COUNT: 6 WARMUP: THE THANG: Boot camp Indian Run 🏃♂️ 3 exercise, Bonnie Blair’s 20 Burpee station -20 Carolina dry dock- 15 Repeated twice. Indian run 🏃♂️ Football drills -2 Tree hug for a minute Box jumps on a wall …