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co10broek.bsky.social @co10broek.bsky.social · 10d

Friday's workout: 3 sets of 3 of 1 arm dumbbell bench press @ 10Lbs; 1 arm seated row @ 10Lbs; and seated leg press @ 340Lbs.
Plus Is, Ys, Ts, Ls, Ws, TRX push ups, and assisted pull ups.
#strongsky #fitnesssky #judosky #gymsky

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co10broek.bsky.social @co10broek.bsky.social · 14d

Today's workout: IYTLW 15 @2.5/2.5/2.5Lbs, TRX Push ups 3 sets of 30, Pec Deck 15 @10/10/10Lbs, 1 arm DB bench 3 @ 10/10/10Lbs each arm, Assisted Pull up 3 @ 155/155Lbs, Leg Press 3 @ 340/340/340Lbs
#gymsky #strongsky #fitnesssky #judosky

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co10broek.bsky.social @co10broek.bsky.social · 20d

Today's workout: 1 arm bench press 3 sets of 6 @ 7.5Lbs; Is, Ys, Ts, Ls & Ws 3 sets of 10 @ 2.5Lbs; TRX Push Ups (almost standing) 2 sets of 30; Belt Squat 2 sets of 6 @ 200Lbs.
#strongsky #fitnesssky #judosky

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co10broek.bsky.social @co10broek.bsky.social · 26d

Today's workout: Dumbbell Incline Press, Assisted Pull Ups 3 sets of 8 @ 10Lbs. Assisted Dips and Kelso Shrugs 3 sets of 10 @ 10Lbs. Is, Ts & Ls 3 sets of 10 @ 2.5Lbs. Ys & Ws 3 sets of 10 @ 2Lbs.
#fitnesssky #gymsky #judosky

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co10broek.bsky.social @co10broek.bsky.social · 28d

First workout post surgery. Bench Press 3 sets of 8, Over head Press 3 sets of 8, @ 10Lbs. Assisted Chin and Dip 3 sets of 8 @ 10 Lbs.
#fitnesssky #judosky #strongsky

Reposted

Stonekettle @stonekettle.bsky.social · Oct 4

Nationalize all Golf Courses

That way, when government shuts down, so does golf. You'll never see another shutdown again.

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co10broek.bsky.social @co10broek.bsky.social · Sep 22

Gold Eagle with wild life rehabilitation specialist

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co10broek.bsky.social @co10broek.bsky.social · Sep 22

co10broek.bsky.social @co10broek.bsky.social · Sep 22

How did you spend Sunday?

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Reposted

Brent Toderian @brenttoderian.bsky.social · Sep 21

“In Finland, the number of homeless people has fallen sharply. Those affected receive a small apartment & counselling with no preconditions. 4 out of 5 people affected make their way back into a stable life. And all this is CHEAPER than accepting homelessness.”

It costs a lot less to house people.

Finland ends homelessness and provides shelter for all in need - scoop.me

In Finland, the number of homeless people has fallen sharply. Why? The country applies the "Housing First" concept agains homelessness.

thebetter.news

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co10broek.bsky.social @co10broek.bsky.social · Sep 12

I am comfortable with the idea that Mr. Kirk was willing to give his life so that his murderer could own a firearm.
I disagreed with Mr. Kirk, but he made his choice. Hopefully smarter people will learn from his lesson and become wiser.

co10broek.bsky.social @co10broek.bsky.social · Sep 11

There is only a paradox when tolerance is seen as a moral not as a contract. Tolerance is a contract. We disagree but can still live/work together. You want me dead=you have broken the contract and are not deserving of the benefits of the contract.

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co10broek.bsky.social @co10broek.bsky.social · Aug 27

Today's workout: longest walk of the day was 3.2 miles, took 1 hour 3 minutes.
Currently all I am allowed to do for physical activity is walk, so I walk. According to my pedometer total mileage for today is 8 miles.
#strongsky #gymsky #judosky

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co10broek.bsky.social @co10broek.bsky.social · Aug 19

New bling I get to wear for the next 2-6 weeks.

Image is a cervical collar to make sure I don't move my neck after surgery.

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co10broek.bsky.social @co10broek.bsky.social · Aug 8

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co10broek.bsky.social @co10broek.bsky.social · Aug 6

Ahh, the Assault Runner. Not only is it torture, it is powered by us. That treadmill is my all time favorite to hate.

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co10broek.bsky.social @co10broek.bsky.social · Jul 29

Today's workout a moderate run of 55 minutes. I got 3.7 miles. Run was 400m at a 17 minute pace 400m and 200m repeats at a 10 minute pace. I lost track of how many repeats I did. The faster runs were just over my 1st ventilatory threshold.
#fitnesssky #strongsky

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co10broek.bsky.social @co10broek.bsky.social · Jul 28

AWESOME!!

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co10broek.bsky.social @co10broek.bsky.social · Jul 24

I'm sorry to hear that.

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co10broek.bsky.social @co10broek.bsky.social · Jul 22

Today's workout: 6 x200m repeats at 1:15min (10 min/mile pace). Walk 600m then do the run. Total distance 3 miles time 47:36 min.
#fitnesssky #gymsky #strongsky #judosky

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co10broek.bsky.social @co10broek.bsky.social · Jul 20

My current read:
#booksky

Book cover showing Ross Edgley. Blueprint is down the right hand side and the sub title "Build a Bulletproof Body for Extreme Adventure in 365 Days"

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co10broek.bsky.social @co10broek.bsky.social · Jul 17

Today's workout: about 2.5 or 3 hours of judo/bjj. I taught 2 classes of judo/bjj today in a facility with no AC. Time to drink more water.
#fitnesssky #strongsky #gymsky #judosky

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co10broek.bsky.social @co10broek.bsky.social · Jul 15

Today's workout a set of 5 each exercise: Clean@ 115; Shoulder Press@ 75; Leg Press@500; Row@ 230; Landmine Clean and Jerk@ 35; Cossack Squat@ 50.
Then fencing practice.
#fitnesssky #gymsky #strongsky #judosky

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co10broek.bsky.social @co10broek.bsky.social · Jul 10

Today's workout: 1.5 hours of Judo. We worked on Kumi Kata, falling and transitioning from standing to pinning.
#fitnesssky #gymsky #strongsky #judosky

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co10broek.bsky.social @co10broek.bsky.social · Jul 1

Today's workout an easy 30 min run. Got 10 minutes with the new shoes and the new version of my old insoles, finished the run with my old shoes and old insoles. Kept heart rate to below 140 bpm. Didn't track distance. . .
#fitnesssky #strongsky #gymsky #judosky

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