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#thngov

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Didn’t really feel like running today & unfortunately my gym is closed for the week, so as a substitute I YouTubed an at home workout.. “45 Min Extreme Fat Burning Cardio HIIT Pyramid Workout” it can be found here https://youtu.be/7gANSl2eZ48 My Little’s ones we’re off from school so they decided to join Dad! TBH we didn’t complete the whole 45 minutes. Only made through about 25, but it was more than enough to break us off today!! #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #MotherFlippingWOD #fitness #CrossFit #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #PumpedVolumeProgram #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

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Got my first CrossFit workout in with my bro @mwizzle34 today. He broke me off a little bit with the pyramid after our warmup. I did Deadlifts, Burpees, and Back-squats. 10,5,1; 9,52; 8,5,3; 7,5,4 etc..took me 20:21m to finish.. #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #MotherFlippingWOD #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #PumpedVolumeProgram #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

I used to run because I thought I was fat and felt I had to. Now days I run because it helps me keep my sanity. Sometimes it seems to be my only outlet to control my emotions in life... #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #MotherFlippingWOD #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #PumpedVolumeProgram #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

Week 2 day 4 of the Pumped Volume Program. Chest & Bis day. Warmed up with the "Hell NAWL" AB Circuit, and finished it off with 2.6 miles of intervals. #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #MotherFlippingWOD #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #PumpedVolumeProgram #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

Busy schedule today so I got my workout in during lunch. Didn't have time to do the Hell NAWL or run afterwards, but I did focus on the main muscles in my pumped Volume program; Shoulders, Legs, & Calves.. #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #PumpedVolumeProgram #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV Music by #AWOLNATION Song #Sail

A little slower the morning. Only 6,457 meters in 30 minutes. Finished up looking like a #Gatorade commercial lol. But felt good to finish strong. #isitinyou #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Another #5ForFriday! I promise I didn't mean to go the far today lol but I slightly altered my route from last week and ended up adding more to it. Had some nice scenery though! Have a blessed day! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

3 more miles this evening with the wife!.. Please pray for her, ain't nothing wrong she just look like Forrest Whitaker.. 😂😂😂 I love my stink eye doe! 🙌🏾🙌🏾😘😘 #fitcouples #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Imma call this route #5ForFriday! Fifth day of the week, you gotta do 5 miles!! I had a lot of scenery on my route this morning so I took pics along the way! Figured I share some with you all! Happy Friday! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

3.24 mile treadmill workout this morning on a 1/4 mile virtual track. 1.5 miles kept a 10 minute pace to warm up, next mile jog/sprints between 4.0 and 7.0, next .50 miles did 7.0 sprints on the straights and and walked the curves ending with a cool down walk... Good Morning! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

This mornings workout consisted of cycling for PT. Started it without 1.4 mile warm up ride, than a 3.5 mi route. Good morning! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #strava #THNGOV

Tonight my wife and I went on a 1.75 mi run for cardio. She felt like she could keep going at the end so we did another .46 mi lap walk to cool down. She made me proud at her drive and determination! She's improving already! 🙌🏾🙌🏾🙌🏾 #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

As I said this morning I will begin showing more of all of the aspects of my physical fitness lifestyle. For my evening workout I did strength training working on Lats, Squats, and Calves! My wife @iimm_gabby even joined me which always makes it better! My swolemate motivates me! #nodaysoff #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

I know I mostly post my runs, and the occasional "selfie". But I feel it's important to start showing that that's not all I do to stay fit. Balancing Cardio, Strength Training, and Nutrition is what has helped me change for the better both physically, mentally, and emotionally. So with that being said I will start highlighting all aspects of my journey here. For cardio this morning I decided to row... 4,589 meters in 20:06 minutes.. not bad! 😁🙌🏾 #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Been a lil while since I posted a run on here, but don't think I'm not still getting it in!!..Started my morning off right with 3 miles of Cardio for breakfast!! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Interval running this morning.. Started with a 4.0 jog and 6.0 run, then moved up to a 4.0 jog and 6.5 run on various incline settings. #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

A little over 2.5 miles for cardio this morning!! But it's exciting because I've finally hit #1000miles on my #Nikeplus App. Been using this app since 2014 and I've finally hit it! Lol have a good day! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV #1000milechallenge

Not gonna lie, I was tired as hell today!! Between morning PT, physical training for injuries, a radiology appointment, and this run; it was a struggle to get through.. I'm getting old and I'm not ready lol... whelp today's second sesh is complete... #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Little morning run to get the blood flowing... as you can see from the pic I have a slight glaze going on! Lol #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

First run of #2017. Vacations over and it's time to get back to work.. A little Cardio before hitting the sauna for my morning workout. #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Had a special guest from our Headquarters unit come do PT with us this morning, so we took him on a little run we like to call "Around the Universe" Has lots of steep inclines.. oh and Stairs!!! Great Espirit De Corps during this "Tour De Daegu" lol.. #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Tried another new route this morning... ended up being a little over two miles. It included a couple minor hills as well... I think I may use it for training for my PT tests... Have a blessed Sunday! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Just decided to recon a new route today just to see how far it was... Only ended up being 1.75 miles. Not a bad run overall though. Got a good sweat going! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Nothing like a little #PT to start your #Friday off right!.. A little over 2.35 miles this morning with about 8 various hills in between. At the highest elevation my Nike app said we climbed 238 FT today. I call that a successful morning. #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

O'Dark Thirty run this morning... Were usually out here getting it in even before the troops get up!.. 190ft elevation this morning... Feeling great after! #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

Just cause it's #Sunday doesn't mean no #pt!.. Got a little #run in to break in my new #trainingmask I had to replace my old one... Now it's time to get my run time to what it used to be!! I smell #PR'S coming lol.. #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #trainingmask #nutrition #running #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

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