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: Swingline PAX: Swingline, Baconator, Fenway FNGs: None COUNT: 3 WARMUP: x30 SSH x30 Thru the Tunnel x30 Imperial Walkers THE THANG: Took it to the breezeway for relief from the rain; plus better concrete to avoid arse rash x30 Merkins x30 Squats x30 Big Boys Ran the breezeway end to end x30 …
AO: Valhalla Q: Swingline, Baconator, Two Gloves, Fenway PAX: Swingline, Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: SSH, Squats, Arm Circles, Windmill THE THANG: Swingline Lap around the church x30 Chest Press x25 Chicago Sit-ups x20 Flutters with Block Hold x15 Skull Crushers x10 Kettlebell Swings x5 Burpees Lap around parking lot Baconator …
AO: Valhalla Q: The Beast PAX: The Beast, Runt, Bayou, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: The usual THE THANG: Stuff MARY: During the Beatdown ANNOUNCEMENTS: Convergence at Dreher COT: Prayers for Runt’s mom and Fenway’s sister.
AO: Valhalla Q: Bayou PAX: Swingline, Bayou, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: – SSH IC x 20 – 2 Burpees – Imperial Walkers IC x 14 – 2 Burpees – Thru the Tunnel IC x 14 – 2 Burpees – LBAC IC x 14 – 2 Burpee – Mosey the Lot THE THANG: …
AO: Valhalla Q: Swingline PAX: Fenway, Bayou, Baconator, Swingline FNGs: None COUNT: 4 WARMUP: SSH x20 LBACs Forward x10 LBACs Backward x10 Raise the Roof x10 Seal Claps x10 Low and Slow Jump Squats x20 THE THANG: Mosey to Coupon Pile, grab Coupon, Mosey to Terrace Each Exercise goes down and up terrace Chest Chest …
AO: Valhalla Q: The Beast PAX: The Beast, Fenway, Baconator, Swingline, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, Little baby arm circles, Imperial walkers, & TTT THE THANG: Mosey plus up No Hope Hill, Abs and Leg work at the top. Mosey minus on the way down. MARY: Abs during the beatdown ANNOUNCEMENTS: Morons4beer …
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves, Swingline FNGs: None COUNT: 2 WARMUP: In cadence – 20 SSH 20 Thru the Tunnel 20 Hillbillies 15 LBAC Forward 15 LBAC Backwards 15 Raise the Roof THE THANG: Farmer’s Carry with two coupons around the back parking lot. Every time you drop the soap/coupon the 5 …
AO: Valhalla Q: Bayou PAX: Baconator, Swingline, Fenway, The Beast, Bayou FNGs: None COUNT: 6 WARMUP: – SSH, Thru-The Tunnel, Imperial Walkers THE THANG: Tabitha’s Tabata – 45 seconds on, 15 second rest – Burpees – Thrusters – BBSU 1;20 Second Hill Run – Burpees – Thrusters – BBSU 1;20 Second Hill Run – Merkins …
AO: Valhalla Q: Fenway, The Beast, Two Gloves PAX: The Beast, Two Gloves, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Two Gloves PAX: Baconator, Bayou, Swingline, Two Gloves, Fenway FNGs: None COUNT: 5 WARMUP: SSH x 25, Imperial Walker x 15, merkins x 15, Big Boys x 15, Windmills x 15, Little Arm Circles front and back x 15, overhead press x 15. THE THANG: grab a coupon and meet at lower …