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#thngov

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Sometimes in this race called life, the only person running with you is YOU! So whether your happy, sad, angry, glad, frustrated, exhilarated, worried, optimistic, or any other feeling on the rollercoaster of emotions; Know that that person staring back at you through the mirror is in your corner, won't judge you, or ever let you down. #TNM #ROG #1DEEP #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

Started a program I've had in my tool bag since 2007 that I do from time to time called The Pumped Volume Program. Although it's set to begin on Mondays, it's Tuesday here in Korea but that doesn't stop the workout. Of course I warmed up with the "Hell NAWL" AB Circuit, and finished it off with a little over a 2 mile run. #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #PumpedVolumeProgram #ghogh #gohardorgohome #Nikeplus #Strava #THNGOV

Today's Workout consisted of the #HellNawl Abs circuit Warmup, then straight into my Pumped Volume progra. #Shoulders #Legs #Calves For the calves instead of doing seated calf raises I went straight into inverted raises on the leg press after the leg exercise. Finished off with 15 minutes of calisthenic stretching in the Sauna! #HappyTuesday #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #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

It's always a little rough afte taking a day or two off lol, but I pushed through it today.. Of course I warmed up with the #HellNawl abs circuit and started week two of my Pumped Volume Program. As the Reps/Sets increase the weight definitely has decreased. Finished of with a little over 2 miles of Cardio... now time for a good shower and some protein!.. #army #armystrong #KappaLambdaChi #MilitaryFraternity #Khairo #Kha7ro #SuperSe7en #cardio #motivation #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

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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.. πŸ˜‚πŸ˜‚πŸ˜‚ I love my stink eye doe! πŸ™ŒπŸΎπŸ™ŒπŸΎπŸ˜˜πŸ˜˜ #fitcouples #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #THNGOV

The hills broke me off a little bit this morning, but I got my 3 miles in for #Humpday! πŸͺ🐫... #army #armystrong #cardio #motivation #fitness #dedication #hardwork #discipline #training #nutrition #running #trainingmask #TheDedicated #ghogh #gohardorgohome #Nikeplus #Strava #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

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