valhalla

Stroll 🚶

AO: valhalla Q: Backstop PAX: Fenway FNGs: None COUNT: 2 WARMUP: THE THANG: walk and talk ANNOUNCEMENTS: check out, Slack COT: praying for our family Country f3 nations podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000636412244

Stairway to Heaven

AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Flo-o FNGs: None COUNT: 4 WARMUP: THE THANG: stair, climbing. Three exercises, Bonnie Blair’s diamond Merkins, Bob Hurley. ANNOUNCEMENTS: check out Slack COT: praying for Brianna BHS two-glove friend Flo-o friend. Family economy F3 brothers.

Mid week run

AO: valhalla Q: Baconator PAX: Backstop, Baconator FNGs: None COUNT: 2 WARMUP: THE THANG: 3.5 mile Interval run ANNOUNCEMENTS: COT: prayers for 2 gloves🤒 and Fenway🤒; backstop new job🤑

No hope mosey

AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 2.5 mile interval on No Hope Hill ANNOUNCEMENTS: COT:

Boot camp Wednesday

AO: valhalla Q: Backstop PAX: SweetTart, Fenway, Baconator, Flo FNGs: None COUNT: 5 WARMUP: church, clap dance off THE THANG: Boot Camp, Wednesday burpee, Merkins, squats, mountain, climber, jumping jacks ANNOUNCEMENTS: check Slack COT: F3 family community our economy

No hip hill 2.0

AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne and mosey 6 minutes THE THANG: No hope hill interval with merkins and squats ANNOUNCEMENTS: COT: Fenway’s neighbor (health and home)

Tour of Valhalla

AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves, Flow FNGs: None COUNT: 5 WARMUP: 4 minute John Wayne THE THANG: Interval run for 26 minutes 15 minute session 3: podcast Consumed review of Genesis/Job text (Backstop led the discussion) ANNOUNCEMENTS: sandlot tomorrow prowl Friday Coffeeteria after workout COT: Fenway recovering from sickness

Crisp morning

AO: valhalla Q: Backstop PAX: Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: jog around Spring Valley THE THANG: interval, running ANNOUNCEMENTS: praying for backstop our boy Ed, and unanswered prayers COT: fbccola.com/wp-content/uploads/2024/01/Consumed-Discussion-Guide-Week-2.pdf

Tour of Valhalla

AO: valhalla Q: Baconator PAX: Baconator, Backstop FNGs: None COUNT: 2 WARMUP: walk and talk THE THANG: 3 mile Interval run (no hope hill and Old still road) ANNOUNCEMENTS: this week reading plan on slack 👏🏻 backstop for posting it COT:. 🙏🏻 for Fenway and 2 gloves for speedy recovery

Hump day push

AO: valhalla Q: Baconator PAX: Fenway, Flow FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to get going. THE THANG: 30 minute interval walk/jog mumblechatter on our new Bible study for the year. ANNOUNCEMENTS: reading plan will Be posted on slack. Make sure to post and listen to the podcast. COT:

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