Bootcamp
AO: valhalla Q: Backstop PAX: Flo, Fenway, Baconator, Two Gloves FNGs: None COUNT: 5 WARMUP: THE THANG: ANNOUNCEMENTS: COT: I have hidden my words in your heart, and I may not sin against you Philippians,119:11
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
Leviticus; Life’s Lessons
AO: valhalla Q: Fenway PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: ssh, thru the tunnel, hillbillies, arm circles, arm raise, seal claps, squats, merkins, burpees. THE THANG: Mostly running around the facility with stair climbing and core exercises. ANNOUNCEMENTS: In progress COT:Bible study last fifteen minutes discussing Leviticus.
Stroll 🚶
AO: valhalla Q: Backstop PAX: Fenway FNGs: None COUNT: 2 WARMUP: THE THANG: walk and talk ANNOUNCEMENTS: check out, Slack COT: praying for our family Country f3 nations podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000636412244
Stairway to Heaven
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Flo-o FNGs: None COUNT: 4 WARMUP: THE THANG: stair, climbing. Three exercises, Bonnie Blair’s diamond Merkins, Bob Hurley. ANNOUNCEMENTS: check out Slack COT: praying for Brianna BHS two-glove friend Flo-o friend. Family economy F3 brothers.
Mid week run
AO: valhalla Q: Baconator PAX: Backstop, Baconator FNGs: None COUNT: 2 WARMUP: THE THANG: 3.5 mile Interval run ANNOUNCEMENTS: COT: prayers for 2 gloves🤒 and Fenway🤒; backstop new job🤑
No hope mosey
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 2.5 mile interval on No Hope Hill ANNOUNCEMENTS: COT:
Boot camp Wednesday
AO: valhalla Q: Backstop PAX: SweetTart, Fenway, Baconator, Flo FNGs: None COUNT: 5 WARMUP: church, clap dance off THE THANG: Boot Camp, Wednesday burpee, Merkins, squats, mountain, climber, jumping jacks ANNOUNCEMENTS: check Slack COT: F3 family community our economy
No hip hill 2.0
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne and mosey 6 minutes THE THANG: No hope hill interval with merkins and squats ANNOUNCEMENTS: COT: Fenway’s neighbor (health and home)
Tour of Valhalla
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves, Flow FNGs: None COUNT: 5 WARMUP: 4 minute John Wayne THE THANG: Interval run for 26 minutes 15 minute session 3: podcast Consumed review of Genesis/Job text (Backstop led the discussion) ANNOUNCEMENTS: sandlot tomorrow prowl Friday Coffeeteria after workout COT: Fenway recovering from sickness
Crisp morning
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: jog around Spring Valley THE THANG: interval, running ANNOUNCEMENTS: praying for backstop our boy Ed, and unanswered prayers COT: fbccola.com/wp-content/uploads/2024/01/Consumed-Discussion-Guide-Week-2.pdf