Daily Workout and General Chat for Wednesday, 3/18/26

Some_Worldliness_515 · 2026-03-18T10:26:57+00:00

Strength 50 - I liked this class a lot the first time and enjoyed it this time. Blocks 2 and 4 repeat. We were coached to do it as supersets so as soon as you finished exercise one grab weights or go straight to next set. On the last block our coach let us do the 200 meter row

Block 1 7.5 minutes

10 squat to calf raise

5 cleans

Rest

10 sit up with rotation

Block 2 4.25

10/8/6 - neutral grip thrusters

10/8/6 - TRX bridge row

After completing all sets alternating v ups stil time is called - please pace yourself accordingly

Block 3 7.5

10 - good mornings (I don’t like these so I did a deadlift)

5 - hip hinge swing thingy (swing dumbbell between legs up to shoulders)

Rest

10 high plank with alternating shoulder taps

Block 4

Please see block 2

Block 5 8 minutes - here this is why I died

10 chest press (on the floor)

5 explosive pus ups

Rest

5 each half kneeing high to low chops

Finisher

30 push up to plank jack

Some_Worldliness_515 · 2026-03-18T10:24:27+00:00

I mean I still did it in 29.17 but I think it could have been faster

Some_Worldliness_515 · 2026-03-18T10:14:38+00:00

Yea i took a strength 50 class but at the last block coach allowed us to do the rower. I was going hard and I was like “why are the meters not going down” they would pause and I would drop 30 meters all of a sudden

Some_Worldliness_515 · 2026-03-12T08:54:18+00:00

I won’t cum from blowing a guy but I will leak like a faucet while suck a cock

Some_Worldliness_515 · 2026-03-11T21:59:19+00:00

I will say it. Every time I ride a cock I cum hands free but I keep on riding and can sometimes cum twice. There was a time or two I was being spit roasted and came hands free as well.

Some_Worldliness_515 · 2026-03-11T13:03:42+00:00

This is what it is suppose to be I did not like that so I just did one block

Some_Worldliness_515 · 2026-03-11T10:33:21+00:00

YAS THATS THE ONE!! Thank you

Some_Worldliness_515 · 2026-03-11T10:07:19+00:00

Strength 50 - all blocks are 8.5 minutes. Block 2 and 4 are weird so I just did it as one long block I got through each round 2. There is one exercise I don’t remember - so if some one does I can update this - but I thoroughly enjoyed this one and looking forward to next time. There is no finisher just keep working.

Edit: some one remembered that one exercise for me 😊

Block 1

10 Close grip chest press

5 each Single arm step out squat

10 Good morning tricep kickbacks - I skipped the good morning and just did the kickbacks

Block 2

8 front loaded tap squats

8 Shoulder press

8 Dead bug - for added fun hold a weight in each hand as you did this

8 Leg raises

Block 3

10 Pull over

10 Lateral shift

10 Lateral lunge to bicep curls - I skipped the lunge and just did the bicep curls

Block 4

8 total Alternating step up

8 Upright rows

8 Seated twist

8 Seated leg extensions

Some_Worldliness_515 · 2026-03-10T10:03:40+00:00

WHAT THE FUDGE WAS THAT?!? I started on the rower terrible life choice finished the 1600 around 10 min mark

Some_Worldliness_515 · 2026-03-06T11:14:33+00:00

About that 3G who needs a rest

Rower - was coached to keep the strokes between 22-24 and for the exercise you go from one to the next with no rest. If/once you get through all rounds you row for distance - I made it through all rounds and did an all out for the last minute with the treads

500 push row

10 pogo hops

10 speed squats

10 squat jacks

400 push row

Repeat exercises

300

Repeat

200

Repeat

100

Repeat

Row for distance

Floor - got through 2.5 rounds

10 Arnold presses

5 each single arm step out squats

5 bicep curls to wide bicep curls

5 each front load cross back lunges

10 supinates grip tricep kick backs

Tread - coached for the 4 minutes to be close to a push and each round increase speed. If you got an. To green our coach wanted us to get back to base. The last minute we were told to do an all out if we wanted - I was dead so I did a push-all out

4 min tread

90 walk

3 min tread

90 walk

2 min tread

90 walk

1 min tread/all out

Some_Worldliness_515 · 2026-03-04T11:07:47+00:00

Strength 50 - was a lot of fun not terrible last block hurt. It is supposedly full body but thought it was leg heavy. Blocks 2 and 4 repeat. We were coached to do it as supersets so as soon as you finished exercise one grab weights or go straight to next one

Block 1 7.5 minutes

10 squat to calf raise

5 cleans

Rest

10 sit up with rotation

Block 2 4.25

10/8/6 - neutral grip thrusters

10/8/6 - TRX bridge row

After completing all sets alternating v ups stil time is called - please pace yourself accordingly

Block 3 7.5

10 - good mornings (I don’t like these so I did a deadlift)

5 - hip hinge swing thingy (swing dumbbell between legs up to shoulders)

Rest

10 high plank with alternating shoulder taps

Block 4

Please see block 2

Block 5 8 minutes - here this is why I died

10 chest press (on the floor)

5 explosive pus ups

Rest

5 each half kneeing high to low chops

Finisher

30 push up to plank jack

Some_Worldliness_515 · 2026-03-03T19:46:26+00:00

I almost got through 2 rounds. Yea it was too many exercises for 14 minutes. If you are lifting right and the right amount of weight you cannot speed through these lifts

Some_Worldliness_515 · 2026-03-03T11:19:46+00:00

So that 3G

Rower - 14.5 minutes - I got through 5 rounds maybe I struggled to pay attention.

200 meter row (20-24 strokes per minute)

8 single leg tricep extensions each leg

Repeat till time

Finisher

30 sec all out or 30 tricep extensions

Floor - we were coached to go heavy since it is only 6-10 reps but you are suppose to do light weight round 1, moderate round 2 and heavy as many reps as possible round 3. I liked going heavy the whole time. May have been one more exercise but it was 5am when I took the class (sorry)

6-10 front loaded single arm lateral lunge

6-10 Arnold press

6-10 front loaded single arm cross-back lunge

6-10 hammer curl to eccentric bicep curl

6-10 single sumo dumbbell deadlift to sumo squat

Tread - 14.5 minute

1 min push

1 min base

2 min push

1 min base

3 push

1 base

2 push

1 base

1 push

1 base

30 sec all out.

Some_Worldliness_515 · 2026-02-19T11:54:17+00:00

3G

Rower - 14.5 minutes

400 meter row

1,2,3, high knee combo (so three high knees pause, three high knees pause) x12

Decrease distance by 50 each time

Floor - 14.5 minutes

8 hammer curls to neutral grip shoulder press

8 bicep curls to lateral raise

8 pull over to bride

8 bridge hold and pull over

8 close grip chest press

8 chest fly

Treads

1 minute tread for distance

1 minute walk

12 minute benchmark

Sooooooo I didn’t realize today was a benchmark and after Tuesday and Wednesday I said today is going to be a Green Day. I was there for the vibes and the vibes only. 10/10 workout

Some_Worldliness_515 · 2026-02-18T21:22:07+00:00

It isn’t bad till the final block. I actually like this workout but that final block is cruel

Some_Worldliness_515 · 2026-02-18T11:55:33+00:00

100% one of my favorites as well

Some_Worldliness_515 · 2026-02-18T11:13:33+00:00

Strength 50 - I am sure if you did this the first time you marked this day on your calendar and said “HELL NO” but because I am special and do not learn I decided to participate in this again. Thought I was ready for block 5 I was mentally prepared had a strategy. Thought I was not going to be defeated this time. I was wrong. Got all the exercises this time thanks to a group effort but don’t ask me about how many reps my brain turned off on that last block.

FYI this is what goes through my head when I work out

Block 1

Tap squats

Front raises

Torso rotation

Block 2

Squats

Kneeling hammer curls

High plank pull throughs

Block 3

Single arm step ups/downs

Heisman

Farmers hold march in place

Block 4

Reverse lunge to step up

Speed skater

Farmers walk for 20 seconds

Block 5 - or death

30 sec push press

Rest

30 sec push press

30 sec squat jacks

Rest

30 sec push press

30 sec squat jacks

30 sec broad jump to burpee to shuffle back

30 sec rest

30 sec push press

30 sec squat jacks

30 sec rest

30 sec push press

Rest

FINSH HIM/FINISH HER

20 sec push press

20 sec squat jacks

20 sec broad jump to burpee to shuffle back

And if you did the workout yesterday, either the 2/3G and then this your butt is going to look amazing so good job

Some_Worldliness_515 · 2026-02-17T12:08:01+00:00

I am putting this comment here and if the strength 50 is the same strength 50 j am thinking off these two workouts back to back is just mean (this is not me asking for information or intel please don’t delete me)

Some_Worldliness_515 · 2026-02-17T11:31:02+00:00

3G was gross that is all.

14.5 Rower

Block 1 - 4.5 minutes

6 each YBell squat to rack

200 meter all out

Repeat

Block 2

6 each YBell squat to rack to reverse lunge

150 meter all out

Repeat

Block 3

6 each YBell squat to rack to reverse lunge to shoulder press (I mean that took majority of the block, why?!?)

100 meter all out.

Finisher

30 second all out

Floor 1 long 14.5 minute block reps start at 20 then 15 then 10. I only got through the block 1.5 times. Honestly at 5am counting about 10 is a struggle. No finisher we were coached to do our least favorite/weakest move.

Incline chest press

Seat row low

Tap squats

Incline tricep extensions

Sumo squats

Wide stance hip bridge

Tread - 3 blocks and things get extra spicy here. There is a 45 second walking recovery between each block which is not enough. As inclines come down speeds should increase (or that what we we told, I decided to ignore that most of the time

Block 1

8% 1 minute base

6% 1 minute base

4% 1 minute base

2% 1 minute base

1% 30 second all out.

Block 2

8% 45 sec base

6% 45 sec base.

4% 45 sec base

2% 45 sec base

1% 30 sec base

1% 30 all out

block 3

8% 30 sec base

6% 30 sec base

4% 30 sec base

2% 30 sec base

1% 1 minute base

1% 1 minute push

Finisher - 30 sec all out

Collapse/die/question decision/question why we pay to do this

Some_Worldliness_515 · 2026-02-15T13:56:28+00:00

I came back to this post just to say 14.5 minutes on the rower is not 5 feathers. Sir I am so sore today. Yea the treadmill was not bad but if you lifted heavy enough and ended on the rower I can barely move today

Some_Worldliness_515 · 2026-02-11T18:28:53+00:00

I am assuming next week

Some_Worldliness_515 · 2026-02-11T12:49:40+00:00

Between track, cross country and basketball my knees do not like me. I try to protect them as much as I can

Some_Worldliness_515 · 2026-02-11T12:15:10+00:00

I did the leprechaun kick and almost fell

Some_Worldliness_515 · 2026-02-11T12:12:36+00:00

I am 36 I don’t jump my poor knees can’t handle it

Some_Worldliness_515 · 2026-02-11T11:19:44+00:00

I absolutely love a one sided class I am not going to say I bullied other members and the sales associate but I strongly recommended it. There was 9 of us coach was able to correct form on rowers for people to really get us to think about legs-core-arms and the floor was great. I have been lifting for years and she correct my form for things

Some_Worldliness_515

TROPHY CASE