Emphasis on Endurance - My Actifit Report Card: April 11 2022

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(Edited)

Monday, April 11, 2022

Template: ENDURANCE (strength, power) 3G Format - 60 minutes

Back at it. After running the 5K this past Saturday and resting yesterday, Tiffany and I were back under the orange lights at the home studio OTF Nona North burning splats for our Head Coach Mariah this morning.

It was definitely a tone setter for the week!

Right at the start, we knew it was going to be a 3G format, which simply means that we would workout as there were 3 groups.

Each group would rotate every 15 minutes or so to each station.

We weren’t three groups this morning, but the template still works the same, whether is one person or fifty.

On to the template:

Row Block - 14.5 minutes

• ⁠200 meter row + 20 total jump kick backs
• ⁠200 meter row + 20 total jump kick backs
• ⁠200 meter row + 20 total jump kick backs
• ⁠100 meter ALL OUT row & rack handles for 15 - 30 seconds
• ⁠100 meter ALL OUT row & rack handles for 15 - 30 seconds
• ⁠100 meter ALL OUT row & rack handles for 15 - 30 seconds
• ⁠200 meter row + 20 total standing knee to elbows
• ⁠200 meter row + 20 total standing knee to elbows
• ⁠200 meter row + 20 total standing knee to elbows
• ⁠Repeat until finisher: 100 meter ALL OUT row & rack handles for 15 - 30 seconds
• ⁠Finisher: 30 second ALL OUT row

Floor Block - 14.5 minutes

I went with 35 pound dumbbells for the weighted exercises

• ⁠3 rounds back to back:
⁠• ⁠8 - 12 low bench chest presses - weighted
⁠• ⁠8 - 12 x low bench decline push up, rest
• ⁠3 rounds back to back:
⁠• ⁠8 - 12 squats - weighted
⁠• ⁠8 - 12 each low bench step down reverse lunges - weighted, rest
• ⁠If finished then repeat all exercises until finisher - I did 2 extra rounds
• ⁠Finisher: 30 seconds of an isolated push up hold

Tread Block

I ran all my bases on the inclines = % at my 6 miles per hour base

My pushes at 6.5 to start and gradually ended at 7mph

My ALL OUT at 8mph

• ⁠30 second push
• ⁠30 second base @ 3%
• ⁠45 second push
• ⁠45 second base @ 3%
• ⁠1 minute push
• ⁠1 minute base @ 3%
• ⁠75 second push
• ⁠75 second base @ 3%
• ⁠75 second push
• ⁠75 second base @ 3%
• ⁠1 minute push
• ⁠1 minute base @ 3%
• ⁠45 second push
• ⁠45 second base @ 3%
• ⁠30 second push
• ⁠30 second base @ 3%
• ⁠30 second ALL OUT @ 3%

This was a tough one, but Tiffany and I felt well rested and got through it unscathed.

Was totally stoked about my Orangetheory Fitness OTBEAT Heart Rate Monitor results! Chart looks awesome and I met all the necessary parameters:

Tomorrow, I am on my own as I go burn splats for the Ginger 🥷 Ninja at OTF Nona North, while Tiffa takes her extra Tuesday rest day:




ACTIFIT DIVIDER.png

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:





This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


11/04/2022
17183
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
170 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in





































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13 comments
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The people doing V2K with remote neural monitoring want me to believe this lady @battleaxe is an operator. She is involved deeply with her group and @fyrstikken . Her discord is Battleaxe#1003. I cant prove she is the one directly doing the V2K and RNM. Doing it requires more than one person at the least. It cant be done alone. She cant prove she is not one of the ones doing it. I was drugged in my home covertly, it ended badly. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Ask @battleaxe to prove it. I bet she wont. They want me to believe the V2K and RNM in me is being broadcast from her location. And what the fuck is "HOMELAND SECURITY" doing about this shit? I think stumbling over their own dicks maybe? Just like they did and are doing with the Havana Syndrome.

They are reckless and should have shown the proper media what they had before taking me hostage for 5 years. I know there are many in prison that dont deserve to be there because of this. Your stay in prison will not be fun @battleaxe and friends. People are going to want you dead when they find out what you did. I hope you die a slow painful death. You sick mother fuckers.

https://peakd.com/gangstalking/@acousticpulses/electronic-terrorism-and-gaslighting--if-you-downvote-this-post-you-are-part-of-the-problem

Its a terrorist act on American soil while say its not real or Im a mental case. Many know its real. This is an ignored detrimental to humanity domestic threat. Ask informed soldiers in the American military what their oath is and tell them about the day you asked me why. Nobody has I guess. Maybe someone told ill informed soldiers they cant protect America from military leaders in control with ill intent. How do we protect locked up soldiers from telling the truth?

https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism

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0
0.000
avatar

The people doing V2K with remote neural monitoring want me to believe this lady @battleaxe is an operator. She is involved deeply with her group and @fyrstikken . Her discord is Battleaxe#1003. I cant prove she is the one directly doing the V2K and RNM. Doing it requires more than one person at the least. It cant be done alone. She cant prove she is not one of the ones doing it. I was drugged in my home covertly, it ended badly. They have tried to kill me and are still trying to kill me. I bet nobody does anything at all. Ask @battleaxe to prove it. I bet she wont. They want me to believe the V2K and RNM in me is being broadcast from her location. And what the fuck is "HOMELAND SECURITY" doing about this shit? I think stumbling over their own dicks maybe? Just like they did and are doing with the Havana Syndrome.

They are reckless and should have shown the proper media what they had before taking me hostage for 5 years. I know there are many in prison that dont deserve to be there because of this. Your stay in prison will not be fun @battleaxe and friends. People are going to want you dead when they find out what you did. I hope you die a slow painful death. You sick mother fuckers.

https://peakd.com/gangstalking/@acousticpulses/electronic-terrorism-and-gaslighting--if-you-downvote-this-post-you-are-part-of-the-problem

Its a terrorist act on American soil while say its not real or Im a mental case. Many know its real. This is an ignored detrimental to humanity domestic threat. Ask informed soldiers in the American military what their oath is and tell them about the day you asked me why. Nobody has I guess. Maybe someone told ill informed soldiers they cant protect America from military leaders in control with ill intent. How do we protect locked up soldiers from telling the truth?

https://ecency.com/fyrstikken/@fairandbalanced/i-am-the-only-motherfucker-on-the-internet-pointing-to-a-direct-source-for-voice-to-skull-electronic-terrorism

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I wonder how you keep up with all this, but I see that your day is already planned from the start

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Yes, I try to be as routined as possible 🙏🏽

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Awesome activity my friend
You are a machine 😉
Well done mate have the best day
!ALIVE

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That looks like quite a workout. I am more exhausted than usual. I appreciate you doing all that for me, Jimmy. LOL

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