Spring Valley AO at Spring Valley Baptist Church
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: side straddle hop, through the tunnel, windmill, hillbillies, sommo squat , arm circle front and reverse, raise the roof, plank stretch, jog around entire facility. THE THANG: 20 core exercises five each round with with added speed run after each round. MARY: …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope hill THE THANG: 2.25 miles run+ruck w/ 10 pain stations (lunges, merkins, big boysx12) MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Backstop, Baconator, Fenway PAX: Baconator, Fenway, Backstop FNGs: None COUNT: 3 WARMUP: THE THANG: Q Source prayer ANNOUNCEMENTS: crazy train COT: f3nation.com/q/prayer/
AO: Valhalla Q: Backstop PAX: Baconator, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: Q source prayer MARY: ruck and talk ANNOUNCEMENTS: crazy train COT: prayer country ,family, friends
AO: Valhalla Q: Baconator PAX: Backstop, Fenway, Baconator FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to no hope hill. THE THANG: 2.0 miles with 10 pain stations (air squats, merkins, iron cross) MARY: ANNOUNCEMENTS: coffeteria this Friday at prowl, crazy train on the horizon COT:
AO: Valhalla Q: Baconator PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: 4 minute John Wayne THE THANG: 2.6 mile run/walk with pain stations (12 air squats, 8 dc flutters, 4 merkins) MARY: ANNOUNCEMENTS: no hope hill Monday July 3 COT:
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: x26 SSH x26 Thru the Tunnel x26 Hillbillies x26 Carolina Dry Docks x26 Slow Squats x26 Imperial Walkers THE THANG: Mosey to bottom of No Hope Hill Hand Release Merkins – 4 sets of 26 26 reps at the bottom, run to …
AO: Valhalla Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: dynamic stretch and 2 minute mosey THE THANG: 2 mile mosey/John Wayne with pain stations Merkins, air squats, Imperial walkers MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Swingline PAX: Baconator, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: A little mumble Chatter about diseased ol’ trees, followed by: x20 SSH x20 Thru the Tunnel x20 Imperial Walkers x15 LBACs Forward x15 LBACs Backwards x15 Seal Claps Mosey to Block Pile THE THANG: Farmer’s Carry Bump to Bump Speed Bump …
AO: Valhalla Q: Baconator PAX: Two Gloves, Hasbro FNGs: None COUNT: 3 WARMUP: 11’s-HR merkins & ATG air squats with a 40 yard mosey across the parking lot. THE THANG: 2.25 mile mosey and John Wayne with 10 pain stations MARY: ANNOUNCEMENTS: COT: 🙏🏻 for hasbro’s wife and new born! Praise for bacons 2 friends …