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 FNGs: None COUNT: 2 WARMUP: SSH, Imperial walkers, LBAC THE THANG: 3 rounds of each: 1. FARMERS CARRY 100 yards 10 goblet squats-5BBSU 2. Stair run-10 merkins-5 WW1 sit ups 3. Farmers carry-10 rows-5 iron cross John Wayne to COT MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Bayou PAX: Swingline, Bayou, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: – SSH IC x 52 – Imperial Walkers IC x 15 – Thru The Tunnel IC x 15 – LBAC x 10 (FBOS) c 10 THE THANG: Thang – 3 Rounds or AMARP 11 Renegade Rows 22 V-Ups w/ Bricks …
AO: Valhalla Q: Bayou, Swingline PAX: Bayou, Baconator, Swingline, Fenway, Two Gloves, Hasbro, Ruby, F3Snicker FNGs: None COUNT: 8 WARMUP: -SSH IC x 10 – TTT IC x 10 – IW’s IC X 10 – LBAC IC 10 THE THANG: IPC Wk 5 Round 1 10 BDE Burpees 10 yard Murder Bunny 10 BDE …
AO: Valhalla FNGs: None COUNT: 8 WARMUP: – SSH x 10 – TTT x 10 – LBAC x 10 THE THANG: IPC Week 1 – Care Bear Squared; AMARP 25 Yd Bear Crawl 25 Squats 25 Yd Fiddler Crab 25 Merkins 25 Yd Crawl Bear 25 BBSU’s 25 Fiddler Crab 25 Burpees MARY: None ANNOUNCEMENTS: …
AO: Valhalla Q: Bayou, Swingline PAX: Bayou, Swingline, Baconator, Ruby, Coin Flip, Fenway, Two Gloves, Hasbro FNGs: None COUNT: 8 WARMUP: -SSH – Thru-the-Tunnel – Imperial Walkers – LBAC THE THANG: IPC – Wk 0 – for Time Thrusters & Merkins (5×20 = 100) Bear Crawls x 30ft + Broad Jumps 5 + 3 Burpees …
AO: Valhalla Q: Swingline PAX: Swingline, Bayou, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: Circled up with SSH x24, Slow Fast Merkins x10, LBAC Forward x20, LBAC Reverse x20, Raise the Roof x20, Huggers x10 THE THANG: 3 exercises 3 times each for 45 Secs, 15 Secs Rest Shoulder In and Outs with Bricks Curls …
AO: Valhalla Q: Bayou PAX: Fenway, Swingline, Bayou FNGs: None COUNT: 3 WARMUP: Twenty-Two Count SSH, Thru-The-Tunnel, Imperial Walkers, LBAC, Mosey Around the Church THE THANG: 28, 21, 15, 9, 5 – Three Rounds Chest Press, Flutter Kicks, BBSU, Burpees, John Wayne MARY: None ANNOUNCEMENTS: Announcements – NE Convergence, Aug. 29th @ WHS, 6:30am – …
AO: Valhalla FNGs: None COUNT: 7 WARMUP: SSH, windmill, merkins, LBAC THE THANG: Part 1: Partner AMRAP #1 run 100m #2 tire flips/OH press/Over the block burpee (8-10 minutes) Part 2: “ANNIE” 10 man makers, 20 thrusters, 30 lunges (THW), 40 curls for girls, 50 chest press Run recovery 200m 50 chest press, 40 CFG’s, …
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Warmed up with SSH, Thru the Tunnel, Imperial Walkers and a little Michael Phelps THE THANG: Ran around the church to warm up the ol’ legs and finished at the block pile. John Wayne’d with a coupon down to the lower parking lot and grabbed a parking spot …
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Mosey Around the Church SSH x 15 + 1 Burpee Imperial Walkers x 15 + 3 Burpees Thru the Tunnel x 15 + 5 Burpees Hillbillies x 15 + 7 Burpees LBAC x 40 + 9 Burpees THE THANG: 11-22-33-44-55 Man Makers Curls for Girls Herschel Walker Trio …