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, Fenway, Backstop PAX: Flapper, Ruby, The Beast, Fenway, Backstop, Baconator, Frodo FNGs: None COUNT: 7 WARMUP: Backstop-SSH, helicopter squats, merkins, hillbillies, slow/fast merkins 15 count then mosey uphill after each exercise 1-5 burpees Bernie sanders downhill; iron crosses to “Sally up Sally down”🔥 THE THANG: Fenway 20-15-10 count: bird dogs, duck …
AO: Valhalla Q: Baconator PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: 11’s w/merkins, big boys, and 30 yd mosey THE THANG: 3 rounds of 6 minute emom RD1:15 SSH 10 WW2 big boys 5 merkins RD2: 12squats 9big boys 3HR merkins RD3: 9 jump squat 6rowers 3burpees PACER BEEP TEST 20 laps …
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, The Beast, Two Gloves, Swingline, Malibu FNGs: None COUNT: 6 WARMUP: x20 SSH x20 Imperial Walkers x20 Thru the Tunnel x10 LBAC forward x10 LBAC reverse x10 Seal Claps x10 Raise the roof THE THANG: 20 Exercises – 1:50 each, 10 sec rest Shoulder Press Big Boys Squats …
AO: Valhalla Q: Fenway PAX: Two Gloves, Baconator, Fenway, Snowflake, Swingline, Pavarorotti FNGs: 1 Pavarorotti COUNT: 5 WARMUP: ssh, plank walkout, toe reach jump squat, arm raise, windmill, imperial walkers, baby arm circles, high knees THE THANG: Run stairs with decline merkins 20-15-10 and 5 followed by burpee broad jumps, reverse crunch,iron cross,American hammer, GI …
AO: Valhalla Q: Baconator PAX: Fenway, Ruby, Baconator, Old English FNGs: None COUNT: 4 WARMUP: SSH, imperial walker, LBAC AND a mosey around the campus. THE THANG: 3x 8 minute “Cindy” EMOM Rd 1: SSH, big boys, merkins Rd 2: 9-block swings, 6-goblet squats, 3- burpees Rd 3: 12- big boys, 9 iron cross, 6 …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: John Wayne/mosey around parking lot. Stopped at the corners for a 10 ct exercise THE THANG: Cindy EMOM 15-10-5 5 rounds of 6 minute EMOM 15 squats 10-merkins 5-BIG BOYS Last round was core 20 shoulder taps 10 big boys 5 iron cross …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: SSH, LBAC, IMPERIAL WALKERS THE THANG: 1. stairway mosey w/squats/merkins. 2. Tabata (25 sec exercise/15 sec rest) 6rounds then mosey and recover x 5 Exercises: squat variations, merkin variations, core variation MARY: ANNOUNCEMENTS: Lexington convergence and Charleston convergence COT: prayers for two gloves …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 3 WARMUP: ssh,through the tunnel,arm flutters,though the roof,plank stretch,hillbillies,squat stretch jump, imperial walkers,run around entire church THE THANG: 20 incline and decline merkins, 20 jump squats, 20 kettlebell swins, 10 two leg mountain climber, 20 burpees, 10 iron cross,10 skull crusher, 10 reverse …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, Lil baby arms THE THANG: 2 mile mosey to wild wood with stops for 15squats/10merkins/5core variations (35 minutes) 5 minute coupon exercises (curls,shoulder press, sumo DL, RDL’s) MARY: John 1:22-23 ANNOUNCEMENTS: NE convergence Feb25@westwood, peanut butter for …
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves, Swingline FNGs: None COUNT: 3 WARMUP: x33 SSH x22 Hillbillies x11 Thru the Tunnel Run the Church THE THANG: 33 Workout – Run to Opposite Speed Bump after each set 3 Merkins and 33 Imperial Walkers 6 Merkins and 30 Imperial Walkers 9 Merkins and 27 Imperial …