Emotional 3G 90 Minute HIIT Burn - My Actifit Report Card: April 16 2022

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(Edited)

Template: ESP: ENDURANCE (strength) POWER - 90 min 3G Format:

Today’s workout was a 90 minute version of the usual 60, but it also was a charity session for a fellow OTF member who was hit with an aggressive cancer in his back.

I can tell you the guy was on great shape, so we cannot take nothing for granted and each day we wake up healthy; is precious.

He has to go to the other side of Florida for chemo treatment and of course, the income takes a hit, because he was the bread winner; while his wife cared for their very young child.

Needless to say, they are a very young family and we are all devastated for them.

Today, another fellow member DJ’d the 90 minutes and it had been a few years, since Tiffany and I had done a 90 minute session.

Throughout my history as an Orangetheory Fitness member, we’ve done many but since the pandemic; that was our first.

The charity workout happened at our home studio OTF Nona North and a handful of coaches outside of Coach Angeline who was coaching the class, burned splats with us including the studio manager.

It was a long day, as there was also an Easter Run that OTF Nona North folks put together this afternoon.

The workout was at 7:30am and the Easter run happened at 4pm.

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So to the template:

I did the weighted exercises with a 15 pound medicine ball:

Row block 1 (14 min):

• ⁠200 meter all out row
• ⁠6 each isolated lunge to overhead tricep extensions with med ball
• ⁠150 meter all out row
• ⁠6 each isolated lunge to overhead tricep extension with med ball
• ⁠100 meter all out row
• ⁠6 each iso lunge to overhead tricep extension with med ball

• ⁠200 meter all out row
• ⁠12 good mornings with med ball
• ⁠150 meter all out row
• ⁠12 good mornings with med ball
• ⁠100 meter all out row
• ⁠12 good mornings with med ball

• ⁠200 meter all out row
• ⁠12 halos with med ball
• ⁠150 meter all out row
• ⁠12 halos with med ball
• ⁠100 meter all out row
• ⁠12 halos with med ball

Row block 2 (7 min)

• ⁠4 rounds of 250 meter push row with rest in between
• ⁠Row for distance if done before time (I did)

• ⁠FINISHER: 30 second all out

I rowed under 3600 meter in total. Not bad. Could have been better.

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To the floor block:

I used 25 pound dumbbells up to a 50 pound dumbbell for the weighted exercises.

Floor block 1 (14 min):

• ⁠3 rounds of the following:

• ⁠6-10 reverse lunges each side (35 pounders)
• ⁠6-10 Arnold shoulder presses (25 pounders)

• ⁠3 rounds of the following:

• ⁠6-10 side lunges (35 pounders)

Right around this time, Tiffany asked if she can take video for a quick minute or two to commemorate the event and caught me a bit lol - a screenshot:

• ⁠6-10 hammer to eccentric curls (25 pounders)

• ⁠if done before time all exercises as one block (I finished, but not to make it to this)

Floor block 2 (7 min)

• ⁠3 rounds of the following:

• ⁠6-10 overhead tricep extensions (started at 40 then went up to 50 pounders for round and 2 and 3)
• ⁠6-10 TRX low bridges
• ⁠6-10 v-up

• ⁠FINISHER: 30 second lunge jumps

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To the treadmills.

I ran my base and pushes at 6.5 up to 6.7 miles per hour and my all out at 8 miles per hour.

Tread block (23 minutes):

• ⁠1 minute push
• ⁠3 minute base
• ⁠4 minute push
• ⁠3 minute base
• ⁠3 minute push
• ⁠3 minute base
• ⁠2 minute push
• ⁠3 minute base

• ⁠FINISHER: 1 minute progressive push to ALL OUT

My OTBeat Heart Rate Monitor results was beast mode!!!

I burned over 1200 calories, had a shit load of splats and graph was that awesome pyramid:

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Our member after photo:

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Then it is Saturday cheat day, so pizza and wing after food shopping and then home to get ready for the Easter Run:

We arrived to the run and honestly, the heat was too much so ran half of it and I walked the rest and Tiffany never intended to run it, but walked it:

I’m spent. Yes, resting tomorrow is a must.




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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:

I’m at 3048 sessions.





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


16/04/2022
18847
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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11 comments
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Man look at you go! Keep up the good workout! You rock at this as much as you rock at ListNerds! The muscleman/nerd combo is UNSTOPABLE. !ALIVE

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Thank YOU @ironshield - just trying to stay active. Hope you and your family have a wonderful SUNDAY.

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Congrats on providing Proof of Activity via your Actifit report!

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I never had an Easter pizza. I will bet it was good. What a workout. I am going to take a nap.

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Great post, @jimmy.adames, and especially to help a fellow OTF member. You are right about how we never know who will be struck by disease next. Even extremely healthy and fit individuals sometimes fall into illness. You cannot outrun genetics.

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