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    24-12-2019
    Legend Runner Beach Series: Grootbrak
    - 4.5 km obstacle Course
    Click image for larger version

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    Advent Calendar
    - Day 24
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    25-12-2019
    Jump Rope x2 minutes
    Full Circuit
    - Day 30
    Action Hero challenge
    - Day 30
    ------

    27-12-2019
    Jump Rope x2 minutes


    Darksider
    - level III EC
    Pull-ups x20
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    28-12-2019
    Jump Rope
    x2 minutes

    - Alternating Pistol squats x10
    - Butt-ups 2 sets x15
    - Alternating Pistol squats x10
    - Boat Folds 2 sets x15
    - Alternating Pistol squats x10
    - Back extensions 2 sets x15

    Explosive pull-ups x10
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    30-12-2019
    Jump Rope
    x2 minutes


    Cyberpunk
    - level III EC
    Chin-ups x20
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    31-12-2019
    Hartenbos Oujaarsdraffie

    - 10K road race : 01:03:26 ~ first time doing a 10K run
    Click image for larger version

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    02-01-2020
    Jump Rope x2 minutes

    - Inverted rows 4 sets x12
    - Push-ups 3 sets x15
    - Chin-ups 3 sets x6
    - Parallel Dips 3 sets x8
    - Leg raises 3 sets x20
    - Dead Hang 3 sets x30 seconds

    Zero Hero
    - Day 1 - level III
    - Day 2 - level III
    ------

    03-01-2020
    Jump Rope x2 minutes


    Survey Corps - level III EC

    Zero Hero
    - Day 3 - level III
    - Day 4 - level III

    Push-ups
    - 100/2020
    ------

    04-01-2019
    Jump Rope x2 minutes
    Zero Hero
    - Day 5 - level III
    - Day 6 - level III
    - Day 7 - level III
    - Day 8 - level III

    Push-ups
    - 200/2020

    Explosive pull-ups x12

    Mosselbay NSRI Station 15 Beach run
    - 10km : 57:11 ~ running with a pace setter, makes quite a difference The heat was pretty hectic though
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    05-01-2020
    Push-ups
    - 300/2020
    ------

    06-01-2020
    Jump Rope x2 minutes

    Zero Hero
    - Day 9 - level III

    Push-ups
    - 400/2020

    Comment


      Congrats

      Lots of achievements in one post!

      Comment


        Thanks HellYeah !

        Was quite unexpected some of it, but as long as we keep improving, eh?

        Comment


          Epic work buddy!

          Click image for larger version

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          Comment


            Congrats and well done

            Comment


              thanks BlackButler , Sundance !




              07-01-2020

              Jump Rope x2 minutes

              - Alternating Pistol squats 2 sets x10
              - Split squats 2 sets x12 per leg
              - Jumping lunges 2 sets x16
              - Deep squats 2 sets x20
              - Jump squats 2 sets x10
              - Calf raises 2 sets x20

              Zero Hero
              - Day 10 - level III

              Push-ups
              - 500/2020

              ~ I was initially thinking of doing Day 11 of Zero Hero too, buuuut, my legs were pretty much toast already.

              Comment


                08-01-2020
                Jump Rope x2 minutes

                Zero Hero
                - Day 11 - level III

                Push-ups
                - 600/2020

                Chin-ups x20

                ~ not quite what I had in mind...
                but suppose will just have to deal, for now, and get my act together.

                Comment


                  09-01-2020
                  Jump Rope x2 minutes

                  - Pull-ups 3 sets x10
                  - Inverted rows 3 sets x10
                  - Parallel Dips 3 sets x10
                  - Pseudo push-ups 3 sets x10

                  Zero Hero
                  - Day 12 - level III

                  Push-ups
                  - 700/2020

                  ~ Stay the course

                  Comment


                    10-01-2020
                    - Jumping Jacks x20
                    - Seal Jacks x20

                    3 rounds:
                    - Freestyle Jump Rope x 3 minutes
                    - Butterfly Sit-ups x50 x 2 minutes
                    - Rest x 1 minute

                    Zero Hero
                    - Day 13 - level III
                    - Day 14 - level III

                    Push-ups
                    - 800/2020

                    Explosive Pull-ups x10

                    ~ sweat....

                    Comment


                      11-01-2020
                      Jump Rope x2 minutes

                      Zero Hero
                      - Day 15 - level III
                      - Day 16 - level III
                      - Day 17 - level III
                      - Day 18 - level III

                      Push-ups
                      - 900/2020

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                      12-01-2020

                      Push-ups

                      - 1010/2020 ~ just had to

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                      13-01-2020

                      6K run

                      Jump Rope x2 minutes

                      Zero Hero
                      - Day 19 - level III
                      - Day 20 - level III

                      Push-ups
                      -1110/2020

                      ~ knackered...

                      Comment


                        14-01-2020
                        Jump Rope x2 minutes

                        - Alternating Pistol squats 2 sets x12
                        - Split squats 2 sets x 12 per leg
                        - Single leg bridges 2 sets x12 per leg
                        - Deep squats 2 sets x20
                        - Broad jumps 2 sets x6

                        Zero Hero
                        - Day 21 - level III

                        Push-ups
                        - 1210/2020

                        Pull-ups x20

                        ~ top of the morning.
                        sweat zone engaged.
                        yep, we're definitely in summer now

                        Comment


                          15-01-2020

                          8K run

                          Jump Rope x2 minutes

                          Zero Hero
                          - Day 22 - level III

                          Push-ups
                          - 1310/2020

                          Explosive pull-ups x12

                          ~ body still adjusting to this, first thing in the morning running.

                          Comment


                            16-01-2020
                            Jump Rope x2 minutes

                            - Pull-ups 2 sets x10
                            - Chin-ups 2 sets x10
                            - Archer push-ups 2 sets x10
                            - Wall Handstands hold 2 sets x30 seconds

                            Zero Hero
                            - Day 23 - level III

                            Push-ups
                            - 1410/2020

                            ~ the beat goes on

                            Comment


                              17-01-2020
                              Jump Rope x2 minutes

                              Zero Hero
                              - Day 24 - level III

                              Push-ups
                              - 1510/2020

                              Chin-ups x20
                              ‚Äč

                              Comment


                                18-01-2020
                                Tolhuis Charity Run; Race The Montagu Pass

                                - 11km mountain trail run : 01:07:10
                                ~ rainy and muddy conditions, made this quite a challenge. Not to mention the entire first 5km, was pretty much just uphill

                                -----

                                20_01-2020
                                Jump Rope x5 minutes

                                Zero Hero
                                - Day 25 - level III

                                Push-ups
                                - 1610/2020

                                ~ not feeling too great today...

                                Comment

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