Latest News

NOV 2 – 2013 – Spec Ops Triathlon (Run, Swim, Ruck)

JOIN US Tactical Fitness Conference & Spec Ops Triathlon:  Nov 2, 2013 Where:  Severna Park Community Center When:  0900 Sign In / Conference Begins Topics:  The Keys to Mental Toughness / Warrior Mindset (Training for Mental Toughness / Stress in Workouts) Prepare for Spec Ops Training / Hardcore Events (Progressing Training / Nutrition Before, During, After) CSS and Screening Test Clinic Combat Swimmer Stroke Instruction Spec Ops Triathlon: 1300 1 Mile Swim, 4 mile ruck, 4 mile run Plus a Devil's Mile and Pullups, ...

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O Course Workout: Oct Week 2

Last Chance for the Civilian Military Combine Race sign up in Bryce VA:  See www.stewsmith.com for $25 coupon - not to save $25 but TOTAL price is $25!!!  THat is a DEAL for a great o course race on a ski slope! Day 1 Day 2 Day 3 Warmup With the PIT Burpee box jump 7 KB swings 7 Push press 7 - as many rounds as possible in 7 min Run 3 mile warm up jog Repeat 5 times Max pullups run 200yds pushups 2 min Situps or flutterkicks ...

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Sept Week 3: O Course Workout Plan

Day 1 Day 2 Day 3 Murph with TRX Run 1 mile 100 pullups 200 atomic pushups or elevated pushups if no TRX 300 squats or situps - focus on 1 min pace if situps. run 1 mile Repeat 5 times Swim 200m burpees for as long as it takes you to swim 200m (any stroke) Jog 1.5 mile warmup   pace Run 1.5 mile - timed Swim 500m warmup Repeat 2 times 250m CSS - get split time pace 250m free at 6-8 strokes per breath Optional third Cardio:  4 mile ruck or run Burpee ...

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Workout of the Week – Sept Week 2 – 2013

Day 1 Day 2 `Day 3   Murph Workout: 1 mile run 100 pullups 200 pushups 300 squats or situps 1 mile run Do again at 50%: 50 pullups 100 pushups 150 squats or situps - pick the one you did not do above - 1 mile run OPTIONAL:  Easy swim - 500m easy pace - focus on technique - any stroke - work on   dropping 1-2 strokes per length to gain efficiency - LONG glides...   Run 4 miles timed Optional second cardio of your choice for 20-30 minutes - pick non ...

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Extracting The File:

Occasionally, when trying to extract a .ZIP file, you may encounter an error. In some cases, the error is related to CRC or the MD5 hash check. This means the ID of the file does not match the original. As long as the file is complete, you can just press the “close” button when the error popup appears and it will continue extracting. We advise in using the free archiver Winrar in extracting the downloaded file to make sure you see the popup message.

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The file is a ripped copy of the physical DVD, so there are bunch of files in the folder. To play video with menu, choose the file named “VIDEO_TS.IFO”

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I am very excited to have conqueranycourse up and running, where I can finally share everything I’ve learned over the years about fitness and nutrition. I’ll be adding a lot of content over the next few weeks, but if there is something you would like to suggest or just talk about, feel free to leave your comments here…for the meantime, the forum is currently Under Development. Please check back soon

Sincerely, Hobie Call