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: Baconator PAX: Baconator, Fenway, Swingline, The Beast, Two Gloves FNGs: None COUNT: 5 WARMUP: mosey to hope road from back parking lot. THE THANG: No hope hill 35 minute amrap Run + 4 stations Each station 5-burpees 10-HR merkins 15-air squats 30-PICK 1: big boys/mt climber/flutters/LBC’s CHALLENGE: do it with a weighted …
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 4 WARMUP: x24 SSH x24 Thru the Tunnel x24 Carolina Dry Docks x24 Imperial Walkers Lap around Church Stairs THE THANG: Get coupons x24 Squat Thrusters x24 Decline Push Ups x24 Big Boys with Tire x24 Tricep Dips x24 Step Ups x24 In …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: ssh, LBAC, hillbillies, imperial walkers in cadence THE THANG: mosey around back parking lot with stops at corners for fun! Big boys, windmills, merkins, iron crosses. At the bottom of back lot… 10 count exercises (merkins over the coupon, thrusters with the tire, …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: Plenty of Fenway chatter involving “back in my day” x19 SSH x20 Thru the Tunnel x20 Hill Billies x10 Slow Fast Merkins THE THANG: John Wayne to Block Pile, grab a coupon Rifle Carry with Coupon to top of church Parking …
AO: Valhalla Q: Fenway PAX: Two Gloves, Fenway FNGs: None COUNT: 2 WARMUP: side straddle hop, Through the tunnel, hill billies, windmill, seal claps, arm rolls, Imperial walkers, arm raise, plank stretch THE THANG: 25 core exercises with a running exercise after completion of each 5 rounds. MARY: ANNOUNCEMENTS: May 20 Mount Mitchel Hike with …
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: x20 SSH x20 Thru the Tunnels x15 LBACs Forward x15 LBACs Backward x15 Seal Claps x15 Raise the Roof THE THANG: Farmers Carry Around the Church Stop #1 25 Chicago Sit-ups 25 American Hammers with coupon 25 Kettle Bells 25 Wide Arm …
AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP:side straddle hop, through the tunnel, plank walk out, imperial walkers,wind mill, arm flutters, raise the roof,seal clap, baby arm circles THE THANG: High Intensity work out . 25 core exercises in five groups each with a running exercise after each group. …
AO: Valhalla Q: Baconator PAX: Pavarotti, Fenway, Snowflake (FL), Swingline, The Beast, Baconator FNGs: None COUNT: 6 WARMUP: mosey to hope road THE THANG: no hope hill Stop sign to hilltop run 4 stations: S1 & S3: 10 air squats 10 merkins S2 & S4: 10 burpees 10 shoulder taps Rinse and repeat For duration …
AO: Valhalla Q: Baconator PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 3 WARMUP: SSH, imperial walker, TTT, LBAC; mosey around the parking lot THE THANG: Grab a coupon, “Fran” – 21-15-9 rep count RD 1: RDL and shoulder press, Bernie sanders 20 yds Mary back. Rinse and repeat 15 reps-9 reps Rd 2: deadlift …
AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: ssh, ttt, wm, HB, IW, SC, THE THANG: 8lb. dumbbell workout; over head carry , Glute bridge floor press, reverse hollow body flutter kick, Goblet jump squat, kettle bell swing, chest press, side plank press, Skull Crusher, curls for girls, elevated …