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Tony Quay
Contact
Any ideas, questions please contact:-
Klpenguin3@gmail.com
Stay Healthy and Happy
Keep Smiling
Coming Activities
Jan 12, 2019 - Bkt Gasing Hills Hike
Jan 19, 2019 - Hike to Bukit Baginda Kuala Pilah aka Wave Rock
March 30, 2019 - Badi Ultra Trail Run 2019 - Sabah
April 20 - 24, 2019 - Mt K with Selina Grp
May 10 - 14, 2019 - Mt K w Carol's Group
June 22 - 25, 2019 - Mt K w Eddy's Group
Aug 29 - Sep 2, 2019 - Mulu Pinnacles Adventure
Counter
Online users
Important reminder
"Don't think about how weak you are. Think of how strong you're going to be."
..... Michelle Dougberty
"Motivation is what gets you started. Habit is what keeps you going"
..... Jim Ryun
"The first wealth is health"
..... Ralph Waldo Emerson
"Change your thoughts and you change your world."
...... Norman Vincent Peale
"Run fast, run well. Don't forget to warm up to start and cool down to end your runs to prevent injuries."
......
"Good things come slow, especially in distance running."
...... Bill Dellinger
"To be prepared is half the victory."
...... Miguel Cervantes
"The secret of getting ahead is getting started."
...... Sally Berger
"Life is either a daring adventure or nothing."
...... Helen Keller
"Conditions are never just right. People who delay action until all factors are favourable do nothing."
...... William Feather
..... Michelle Dougberty
"Motivation is what gets you started. Habit is what keeps you going"
..... Jim Ryun
"The first wealth is health"
..... Ralph Waldo Emerson
"Change your thoughts and you change your world."
...... Norman Vincent Peale
"Run fast, run well. Don't forget to warm up to start and cool down to end your runs to prevent injuries."
......
"Good things come slow, especially in distance running."
...... Bill Dellinger
"To be prepared is half the victory."
...... Miguel Cervantes
"The secret of getting ahead is getting started."
...... Sally Berger
"Life is either a daring adventure or nothing."
...... Helen Keller
"Conditions are never just right. People who delay action until all factors are favourable do nothing."
...... William Feather
Other Links
Blog Archive
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Mountain in West Malaysia
01. GUNUNG TAHAN 7185'
----(Pahang)
02. GUNUNG KORBU 7162'
----(Perak)
03. GUNUNG YONG BELAR 7156'
----(Perak/ Pahang/ Kelantan)
04. GUNUNG GAYONG 7129'
----(Perak)
05. GUNUNG CHAMAH 7123'
----(Kelantan)
06. GUNUNG YONG YAP 7113'
----(Perak)
07. GUNUNG ULU SEPAT 7091'
----(Perak)
08. GUNUNG BATU PUTIH 6993'
----(Perak)
09. GUNUNG IRAU 6924'
----(Perak/ Pahang)
10. GUNUNG BENUM 6916'
----(Pahang)
11. GUNUNG GERAH 6904'
12. GUNUNG SWETHERNHEM 6436'
----(Perak)
13. GUNUNG CHALLI 6308'
----(Perak/ Pahang)
14. GUNUNG NORING 6091'
----(Alor Setar)
15. GUNUNG SUKU 5894'
----(Perak)
16. GUNUNG LIANG EAST & WEST 6343'
----(Perak)
17. GUNUNG SEMANGKO 5984'
----(Pahang)
18. GUNUNG TAPIS 4957' 1512M
----(Kuantan)
19. GUNUNG NUANG 4898'
----(Selangor)
20. GUNUNG BESAR HANTU 4797'
----(Selangor)
21. GUNUNG LEDANG 4187'
----(Johor)
22. GUNUNG BELUMUT 3313'
----(Johor)
23. GUNUNG DATUK/REMBAU 2900'
----(Negeri Sembilan)
24. GUNUNG ANGSI 2707'
----(Negeri Sembilan)
25. GUNUNG AYAM
----(Kelantan)
26. GUNUNG STONG
----(Kelantan)
27. GUNUNG RAJAH
----(Pahang)
28. GUNUNG BUAH BUNGA
----(Pahang)
29. GUNUNG TEBU
----(Terengganu)
30. GUNUNG KUTU
----(Pahang)
31. GUNUNG KENDERUNG
----(Perak)
32. GUNUNG BINTANG 1862M
----(Kedah)
----(Pahang)
02. GUNUNG KORBU 7162'
----(Perak)
03. GUNUNG YONG BELAR 7156'
----(Perak/ Pahang/ Kelantan)
04. GUNUNG GAYONG 7129'
----(Perak)
05. GUNUNG CHAMAH 7123'
----(Kelantan)
06. GUNUNG YONG YAP 7113'
----(Perak)
07. GUNUNG ULU SEPAT 7091'
----(Perak)
08. GUNUNG BATU PUTIH 6993'
----(Perak)
09. GUNUNG IRAU 6924'
----(Perak/ Pahang)
10. GUNUNG BENUM 6916'
----(Pahang)
11. GUNUNG GERAH 6904'
12. GUNUNG SWETHERNHEM 6436'
----(Perak)
13. GUNUNG CHALLI 6308'
----(Perak/ Pahang)
14. GUNUNG NORING 6091'
----(Alor Setar)
15. GUNUNG SUKU 5894'
----(Perak)
16. GUNUNG LIANG EAST & WEST 6343'
----(Perak)
17. GUNUNG SEMANGKO 5984'
----(Pahang)
18. GUNUNG TAPIS 4957' 1512M
----(Kuantan)
19. GUNUNG NUANG 4898'
----(Selangor)
20. GUNUNG BESAR HANTU 4797'
----(Selangor)
21. GUNUNG LEDANG 4187'
----(Johor)
22. GUNUNG BELUMUT 3313'
----(Johor)
23. GUNUNG DATUK/REMBAU 2900'
----(Negeri Sembilan)
24. GUNUNG ANGSI 2707'
----(Negeri Sembilan)
25. GUNUNG AYAM
----(Kelantan)
26. GUNUNG STONG
----(Kelantan)
27. GUNUNG RAJAH
----(Pahang)
28. GUNUNG BUAH BUNGA
----(Pahang)
29. GUNUNG TEBU
----(Terengganu)
30. GUNUNG KUTU
----(Pahang)
31. GUNUNG KENDERUNG
----(Perak)
32. GUNUNG BINTANG 1862M
----(Kedah)
Health Suggestion
- Less Meat More Vegetable
- Less Salt More Vinegar
- Less Sugar More Fruit
- Less Worry More sleep
- Less Hated More Love
- Less Eating More chewing
- Less Riding More Walking
- Less Anger More True Smile
- Less Judgements More Acceptance
- Less Greed More Giving
- Less Talk More Deeds
- Less petty Criticisms of Other, More Growth of self
- ...
- 少吃肉 多吃蔬菜
- 少吃鹽 多吃醋
- 少吃糖 多吃水果
- 少煩惱 多休息
- 少怨恨 多愛心
- 少量多餐 多嚼
- 少坐車 多走路
- 少生氣 多微笑
- 少批評 多接受
- 少欲望 多付出
- 少說 多做
- 少講別人 多成長
Running
Hiking
Diving
Rock Climbing
Cycling
Rafting
Yeah!!! Podium...
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