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: Backstop, Baconator, Fenway, Two Gloves, James Wanser (Kaffee) FNGs: 1 James Wanser (Kaffee) COUNT: 5 WARMUP: walk and talk and mosey THE THANG: No hope hill intervals 2.1 miles 2:00 intervals Assorted exercises during recovery (squats, merkins, big boys) ANNOUNCEMENTS: Titus chapter 10 Wednesday COT:
AO: valhalla Q: Fenway PAX: Two Gloves, Flo, Backstop, Baconator, Silent Bob FNGs: None COUNT: 6 WARMUP: Walk run around the church THE THANG: Two mile ruck while while studying “The Titus Ten” ANNOUNCEMENTS: N/A COT:For a man to be someone who faithfully declares the gospel, he must take his stand against the enemy, fight …
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 4:00 John Wayne, 10 merkins,10 squats, 10 BBSU THE THANG: 35 minute AMRAP Run/jog 200m (10 merkins) Run/jog 200m (10 squats) Run/jog 200m (10 BBSU) Run/jog 200m (20 shoulder taps) Rinse and repeat ANNOUNCEMENTS: sandlot anniversary COT:
AO: valhalla Q: Fenway PAX: Baconator, Two Gloves, Flow, Flow FNGs: 1 Flow COUNT: 3 WARMUP: Burpys’ through the tunnel, Hillbillies, windmill, Seal clap, arm raise, arm role forward & reverse THE THANG: Two mile Bible ruck with interval exercises during the reading of THE TIRUS 10 ANNOUNCEMENTS: Sandlot 10th anniversary this Saturday at SANDLOT. …
AO: valhalla Q: Two Gloves PAX: Baconator, Fenway, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, squats THE THANG: Ruck through lower WildeWood, pain station stops along the way with chest/shoulder and core exercises. ANNOUNCEMENTS: Sandlot 10 year anniversary on Nov. 11 COT: As set forth in Titus, Christian character is …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: walk and talk and mosey 3 stops for SSH, merkins, squats THE THANG: 1.5 mile 35 minute amrap Mosey-pain station (merkins, squats, planks, squats) John Wayne for recovery in between ANNOUNCEMENTS: Wednesday Bible study contd 2 gloves on the Q …
AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator, Flo, FNGs: None COUNT: 5 WARMUP: church, clap THE THANG: ruck and discuss ANNOUNCEMENTS: praying for the community, Family country. COT: the author of the book is coming Titus Ten. Here is the signed up 11/14. fbccola.shelbynextchms.com/external/form/0a1f5949-2b89-4d16-9fd6-5ffad501032e
AO: valhalla Q: Fenway PAX: Two Gloves, Flo FNGs: None COUNT: 3 WARMUP: 10 Merkins 10 crunch-in’s THE THANG: The New two mile Bible Ruck from the Book of THE TITUS TEN chapter 4. This is a new activity for F3 Valhalla addressing the faith aspect of F3. Come check us out every Wednesday at …
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 35 minute AMRAP: interval run/walk 200m 10 ct merkins and big boys each round ANNOUNCEMENTS: COT:
AO: valhalla Q: Baconator PAX: Baconator, Backstop, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope road THE THANG: station 1 & 3: mosey 200m/10merkins & big boys Station 2 & 4: mosey 200m 30 second mtn climbers & iron cross Totaled:2.5 miles ANNOUNCEMENTS: 10 yr f3 Columbia anniversary Fenway is making …