Dealers choice
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Fenway, Flo FNGs: None COUNT: 5 Dealers choice great job Prayer for two Gloves father-in-law family friends and loved ones
Valhalla
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
Mosey
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Bronco FNGs: None COUNT: 4 WARMUP: THE THANG: run andpain stations :alert: ANNOUNCEMENTS :alert: : COT: praying for our country, F3 Nation and community to Gloves fall in law and OJ Trip.
Crazy train workout
AO: valhalla Q: Backstop PAX: Flapper, Coin Flip, Bayou, Runt, Fallout, BunkBed, Silent Bob, Serena, TapeWorm, SweetTart, Ratatouille, Ruby, Fenway, Baconator, Two Gloves, Running Rebel, Swingline, Hawg, Bemis, HolyPoker FNGs: None COUNT: 21 Crazy train workout
Mosey
AO: valhalla Q: Backstop , Fenway PAX: Fenway FNGs: None COUNT: 2 WARMUP: THE THANG: walk and talk :alert: ANNOUNCEMENTS :alert: : COT:
Reset
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves, Flo FNGs: 1 Flo COUNT: 4 WARMUP: THE THANG: walking and talk :alert: ANNOUNCEMENTS :alert: : crazy train how we can serve. COT: praying for runt mother. Mike’s father-in-law praying for Country F3 nation and our community
Pre-crazy training
AO: valhalla Q: Backstop , Baconator, Two Gloves PAX: Baconator, Two Gloves, Flo FNGs: None COUNT: 4 WARMUP: THE THANG: pre-crazy training workout :alert: ANNOUNCEMENTS :alert: : food, share opportunity, crazy train. COT: praying for Flo sin at camp this week and two gloves father-in-law and Dave remodel King finishing up house. :house_with_garden:
Back to basics
AO: valhalla Q: Fenway PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: plank walkout, high knees, squat jump, windmill, Michael Phelps, squat to hip opener, Hill Billies, side straddle hop, through the tunnel, baby arm circles, seal claps, arm raise, Imperial Walkers. THE THANG: Big Boys, incline/decline merkins, karaoke, gorilla shuffle, oblique stretch, …
Washboard abs
AO: valhalla Q: Backstop PAX: Baconator, Fenway, Two Gloves, Floe FNGs: 1 Floe COUNT: 5 WARMUP: THE THANG:Are you ready to sculpt those washboard abs and show them off with pride? Let’s get started with 20 big boys flutter kicks to kickstart your core muscles. Next, play around with some high-intensity running down the breezeway …
Where is Backstop our Q Beat Down
AO: valhalla Q: Two Gloves PAX: Fenway, Two Gloves FNGs: None COUNT: 2 WARMUP: Mosey to block pile, grab coupons and do curls for girls. THE THANG: Mosey all way around Church with upper body or core exercises at each corner, plus some calf raises on curb and incline merkins on wall. Rinse and repeat …
No hope hill
AO: valhalla Q: Baconator PAX: Jar Jar, Bidet, Fenway, Baconator, Backstop, Two Gloves, Ronaldo FNGs: None COUNT: 7 WARMUP: SSH/TTT/LBAC THE THANG: Hope road run :man-running: 3 stations: burpees, plank jacks, merkins Ladder up:1st lap=5 reps/station L2-10 reps L3: 15reps L4: 20 reps :alert: ANNOUNCEMENTS :alert: : merkin challenge donation Blueberry challenge COT: