IPC primer
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 walk and talk THE THANG: Interval run. 2 minute walk, 2 minute run = 3.15 miles ANNOUNCEMENTS: IPC! COT:
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
5k hump day trot
AO: valhalla Q: Baconator PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: 10 minute interval mosey THE THANG: 2,25 miles- 4 minute run/2:00 recovery ANNOUNCEMENTS: Iron pax coming up, need to get day and location for NE pax. COT:. Prayers for runt and Fenway.
M- The Transformative Relationship Between A Man And A Woman
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 M- The Transformative Relationship Between A Man And A Woman -ruck Marriage is not easy–it is not supposed to be. But because he never quits working at it, the HIM ultimately develop the skills he needs to enjoy life with his wife. To …
M- The Transformative Relationship Between A Man And A WomanRead More »
Dumbbell Mania
AO: valhalla Q: Fenway PAX: Backstop, Baconator, Two Gloves FNGs: None COUNT: 4 WARMUP: Side Straddle Hop, Bird Dog, Toe Touch Jump, Through the tunnel, Windmill, arm rolls forward-reverse, raise the roof THE THANG: Four rounds, five exercises each round with two 8lb. dumbbells. overhead carry at end of each round for a total of …
Q source lesson
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE Q-source language discussion slack reminders COT: Praying for our teachers, our community and school starting back . f3nation.com/q/language/
Q source lesson
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE Q-source language discussion slack reminders COT: Praying for our teachers, our community and school starting back . f3nation.com/q/language/
Humid No Hope Hill
AO: valhalla Q: Swingline PAX: Two Gloves, Backstop, Baconator FNGs: None COUNT: 4 WARMUP: Plenty of mumble chatter as we mosey on down to No Hope Hill THE THANG: Two Options: Standard No Hope Hill – Burpees LBCs Merkins Plank Jacks Start at 21 and count down by 3 Run – 3 miles of No …
Hump day run/ruck
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne 4:00 THE THANG: 1.8 mile ruck/run with various merkins and squats MARY: ANNOUNCEMENTS: prowl on Friday at Sandhills. COT:
61 day run streak
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: mumblechatter w/ imperial walkers, hillbillies, TTT THE THANG: 6:00 minute John Wayne and mosey 35 minute Interval with 8 pain stations. Merkins/HR merkins and big boys Total 2.25 miles MARY: ANNOUNCEMENTS: Pool workout coming up. COT: prayers for coin flips …
Meeting Q source
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: Ruck and talk Q source subject meeting and Leadership ANNOUNCEMENTS: crazy train 🚂 also talk about Q at the mission on Saturdays Awesom Opportunity. prayers for community ,F3 Columbia ,Dana Smith f3nation.com/q/meeting/