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
AO: Valhalla Q: Fenway PAX: Two Gloves FNGs: None COUNT: 2 Total of 15 exercises of five exercises each block. after completion of each block perform farmer’s carry with overhead carry return. All exercises performed with 8 pound dumbbell. Exercises per round include: 1. Renegade Row, Dumbbell Swing, Glute Bridge Floor Press, Side Plank Press, …
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves, BunkBed FNGs: None COUNT: 4 WARMUP: Mosey down to the middle of No Hope Hill THE THANG: Exercises – Burpees, V-Ups, Hand Release Merkins, American Hammers 21-18-15-12 Run to the top of the hill – do Burpees Bottom of Hill – do V-Ups Run to the top …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: Cobra stretch, through the tunnel,hillbillies, windmill, arm rolls, arm raise, side straddle hop,imperial walkers. jog around entire facility stair climbing along the way. THE THANG: 25 sets of of core and strength exercises with average reps of 25 each with Karaoke and …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 10 minute warm Up: 2 minute John Wayne, 2 minute mosey THE THANG: 1 mile mosey (11:00 pace) 5 rounds: John Wayne 2 minutes 10 merkins 15 air squats MARY: ANNOUNCEMENTS: Prowl ruck Friday; Murph Sandlot convergence Memorial Day 0630 from …
AO: Valhalla Q: Swingline PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: x30 SSH x20 Thru the Tunnel x10 Imperial Walkers THE THANG: Grab a Coupon and Bricks 3 sets x10 Rows x20 Merkins x30 Squats Lap around the Church 3 Sets x10 V-Ups x20 Toe Taps x30 Big Boys Lap around the …
AO: Valhalla Q: Fenway PAX: Baconator, Fenway FNGs: None COUNT: 2, Baconater, Fenway WARMUP: side straddle hop, Through the tunnel, plank stretch,hill billies,windmill,seal claps,arm raise,Imperial walkers,arm rolls, THE THANG: 25 core and strength exercises with average rep of 20 each to include: incline merkins, chest press,kettlebell swing, gobblet squat, inch worm with merkin, two leg …
AO: Valhalla Q: The Beast PAX: Swingline, Fenway, Malibu FNGs: None COUNT: 4 WARMUP: The usual suspects THE THANG: Block work, burpees and abs MARY: During the workout ANNOUNCEMENTS: Mt Mitchell COT: prayers for Swinglines mom and co worker, fenways granddaughter, and Malibu’s calling to the mission field
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: John Wayne and mosey around campus THE THANG: 35 minute AMRAP farmers carry 50 yds 15 bent rows 15 deadlift 15 curls or shoulder press Mosey 2 minutes – John Wayne 2 minutes until completed lap around campus Rinse and repeat MARY: ANNOUNCEMENTS: …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: SSH, LBAC, Squats, windmills in cadence THE THANG: 1 lap around campus up and down stairs w/ a pain station. 20 minute AMRAP (completed 4 rds) 10- coupon pullovers 20- merkins 30- air squats Run 200m w/ 20lb vest 3 rounds …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 3 WARMUP: walk-out plank,plank knee touch with merkin? Toe touch jump squat, seal jacks, through the tunnel, windmill, hill billies, baby arm circles, raise the roof, side straddle hop, THE THANG: strictly dumbell strength work out. High intensity to include glute bridge floor …