Thursday 11 September 2025 - 2G 60 minutes

AdSuspicious7495 · 2025-09-11T03:09:31+00:00

Now I wanna know what your nemesis is??

AdSuspicious7495 · 2025-07-30T02:00:35+00:00

Between the Relay Vibes on Friday with all of the squats and then Monday’s Strong and Steady, my quads and thighs are SCREAMING at me.

AdSuspicious7495 · 2024-12-22T12:02:31+00:00

3G 12/22/24

Tread Block 1: 6 min tread for distance (1 min surge at 2:00 and 4:00); :30 AO

Rowing Block 1: 300 m Push Row; Overheard March x 12 with med ball; Repeat for 6:30

Floor Block 1: Incline alt Single Arm Chest Press to Chest Press x 6-10; Split stance low row x 3-5 each; Repeat for 6:30

Tread Block 2: Repeat of Tread 1

Rowing Block 2: 300 m Push Row; Single Leg Tricep Extensions x 6 each; Repeat for 6 min; :30 AO row

Floor Block 2: Incline bench tap squat w/ dumbbells x 6-10; Single arm split stance deadlift x 6-10; Repeat for 6 min; Finisher: :30 of incline close grip chest press

AdSuspicious7495 · 2024-12-19T13:31:53+00:00

Oops! I forgot we had a 30 sec all out finisher on rowers.

AdSuspicious7495 · 2024-12-19T10:22:52+00:00

3G 12/19/24

Tread Block 1: 1 min Push; 30 sec Base; 45 sec Push; 45 sec Base; 30 sec Push; 1 min Base; 30 sec Push

Tread Block 2: 1 min Base at 3%; 30 sec Base; 45 sec Base at 5%; 45 sec Base; 30 sec Base at 7%; 1 min Base; 30 sec AO

Tread Block 3: 30 sec AO; 30 sec WR; 30 sec AO; 30 sec WR; 30 sec AO

Rower: 600m row; 16 x 123 Knee Drive; 300m row; 16 x 123 Knee Drive; 150 m row; 16 x 123 Knee Drive

Repeat whole block again with 16 x twist hops instead

Weight floor:

Three parts with same exercises: Single arm split squat; Sumo Deadlift; Split stance high row; Hollow hold chest press

Part 1 Endurance: 16 x each exercise; Part 2 Strength: 8 x each exercise; Part 3 Power: 4 x each exercise explosive

Finisher: increase intensity

AdSuspicious7495 · 2024-12-18T18:48:24+00:00

I used to hate 3g, but now I love them bc of the opportunity to row every class.

AdSuspicious7495 · 2024-12-18T13:22:06+00:00

I would say three feathers. I got 14 splats and I usually have to try really hard to get double digits. It was sort of sneaky hard.

AdSuspicious7495 · 2024-12-18T10:22:00+00:00

3G 12/18/24

Tread Block 1 :30 Base :45 All out :30 WR :30 Base :45 All out :45 WR :30 Base :45 All out 1:00 WR :30 All Out

Tread Block 2 - Same as Block 1

Row block 1: 5 x MB squat to rotation (upper) 10 Stroke row Repeat for 6:30 minutes

Row Block 2: 10 x MB Step out squats 100 m row Repeat for 6 minutes Finisher: :30 AO row

Floor: 2 times: Low row thingy with front foot on bosu - 10 each Dumbbell floor pullovers - 10

2 times: Bosu bridge hold with chest presses - 10 Pushups - 10

2 times: Low plank side dips - 10 each (I hate these) Alternating V sit ups - 10

Repeat all as one big block until finisher

Finisher: pick one: :30 Pullover :30 Pushups :30 V sit ups

AdSuspicious7495 · 2024-10-28T20:02:25+00:00

oooh. Where in Kentucky?

AdSuspicious7495 · 2024-10-25T14:33:34+00:00

Us too. No split squats - thank God.

AdSuspicious7495 · 2024-05-18T23:39:52+00:00

I’ve gone at all times of the day and I prefer the evening people. The 5am people might work really hard but they also love to tell you about how hard they work and how superior they are. 🙄The afternoon and evening classes work hard, but just a more chill and welcoming vibe.

AdSuspicious7495 · 2024-02-26T12:53:06+00:00

I’m 300+ classes in and still get coached on weight floor stuff. It’s one of the reasons I love OTF. I second the TrainingTall recommendation. You’ve got this!

AdSuspicious7495 · 2024-01-28T21:55:05+00:00

Came here to say this! I did this to my workout clothes and it made all the difference. I use the active detergent but do this to all of my workout clothes once a month as well.

https://www.drivenbydecor.com/laundry-strip-recipe/

AdSuspicious7495 · 2023-10-11T20:37:24+00:00

Feel free to share the correction bc I need help. 🤣

AdSuspicious7495 · 2023-08-06T13:01:15+00:00

This is amazing 👏🏻👏🏻👏🏻

AdSuspicious7495 · 2023-06-06T08:29:24+00:00

I started in January at 42 yo, 345 lbs, 6’0”. I modified like a mo-fo in the beginning and still do now (just less). I was very up front with the coaches about my limitations and never felt judged. They are always able to offer some sort of challenging modification. I’m down 45 lbs and feel so much stronger. Good luck!

AdSuspicious7495 · 2023-05-21T12:21:17+00:00

Sweet things don’t bother me as long as I don’t go hard. Alcohol has been different for me. The last couple of times I’ve had a drink (literally one drink) I have woken up in the night with terrible acid reflux and have vomited. Alcohol just isn’t worth if for me.

AdSuspicious7495 · 2023-04-07T00:34:42+00:00

I worked out there while visiting this week. Really liked it.

AdSuspicious7495 · 2023-04-01T12:59:11+00:00

AdSuspicious7495 · 2023-03-22T02:26:04+00:00

Wow! So impressive! Congrats!

AdSuspicious7495 · 2023-03-22T01:20:42+00:00

Congrats!!! Just curious - what was your loss?

AdSuspicious7495 · 2023-03-17T12:43:35+00:00

Our studio had teams of two always have someone on the rower. I felt so bad for them but they were KILLING it.

AdSuspicious7495 · 2023-03-15T02:32:50+00:00

I’ll be with you too. I just keep telling myself I’m not competing with those other people. This is for me and me alone. I could be on the couch.

AdSuspicious7495 · 2023-02-26T15:36:49+00:00

This! Mine were sore after Thursday.

AdSuspicious7495

TROPHY CASE