OBC-FEB 4/12: THE FIRST 60 GRUNTS FOR FEBRUARY..

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Its the 4th Session today!!! and so far soo ACE!!! After the warm-up, we began our session with 60 kick Ass Grunts... A good start on Monday blues although it was meant as a punishment for some AWOLs. We had a little too much to eat yesterday especially at the Bootcamp Graduation lunch.

Having completed the Grunts, the Delta, Seal and Rangers were split. The Delta went with Corporal Dhamendra Mahalingam, the Seals with Corporal Elin Klemetsen Fossum and Rangers with Sergeant Simran Latiff.

The Wesley Snipe lookalike introduced us to a circuit where the deltas were further split into a rank of two separated by a Yellow & Red cone with a distance approximately 5 metres apart. There was another second red cones located 30 metres apart. On the first Set, those at the Red-Cones had to performed 10 repetition of basket ball jump, and those at the Yellow-cones performed ten repetition of grunts. When Deltas at the Red-cones completed the 10 Basket ball jumps, they must run to the second red-cones and back to the only Yellow Cones to perform the ten Grunts. The Deltas that was initially at the yellow Cones moved to the red-cones and perform the same ten repetition of Basket-ball jump before running the 30 metres to the second red-cones and 30 metres back to the yellow cones.

The basket ball jump was replaced with Squat Jump on the second set with a similar 10 repetitions. The running to the second red-cones was replaced with Ballerina Run.. its running with knee high. Those at the Yellow-cone performed 10 repetition of Truster.

After completing two sets of the circuit, all the Delta ran for a short 30 metres before the second circuit. Again, divided into two, the first front Delta must run up 'stairs' and came down side-ways. Whilst waiting for the Delta to return, the second Delta group performed the truster.

After completing Corporal Dharmendra's circuit, we moved to Lans Corporal Elin. It was all 6-PACK WORKOUT circuit with LC Elin. The Abs-circuit was performed for 2 minutes before changing to the next workout. We started with the Jack knife, and change to the Flutter Kick. Then we did the T-Kick that was performed lying down, palms under the hip, leg raised 90 degrees (start position), the legs were then dropped to 45 degree and spread open wide those legs and closing it back still at 45 degree and raise it back to start position. Similarly, this was repeated for the whole 2 minutes before changing to the Military Sit-up. The last exercise in the circuit was the planks...... and the cycle continues. I love these abs workout and the excruciating pain saw Doctor Malek Aziz screaming "Where is Tomi?"....... Dont ask me why!!

When the Delta were done with Lans Corporal Elin, we left for Sergeant Simran and Sandra Baglog. The Delta were divided into two group namely G1 and G2, with both group facing each other. On TABATA (Twenty Second Active, 10 second break, Twenty active again) G1 started by hugging Sandra and deep squat repeatedly whilst G2 performed the Ballistic Push-up. Then the sandbag was passed and the exercise was reversed. We went Bonkers doing the Ballistic push-up, and time was added (from only 20 seconds) as a punishment when Tomi Soetjipto uttered his first Swear-word....... F@#K!!

The second set, we began squatting down and whilst squat-hold, holding Sandra between the leg with both arm stretched, Sandra was raised to shoulder level and drop, then raised & drop again repeatedly for 20 seconds. The other group performed the King Kong Push up. The exercise was rotated between G1 and G2 and we held back our tears and 'cursing' pending Sergeant Simran' scream for the next set.

The third set, on the same sumo-squat hold and Sandra held at chest level with both hand as the start position, we push and pull Sandra with both hand forward and backward whilst maintaining the sumo squat-hold and Sandra at shoulder level at all time. The second group did the military push up until the exercise was reversed. Being the last set, everybody was holding back their cursing and words to avoid.

Today was a great combination of cardio, overall muscles................. and F#@k'ing cursing. Thanks Tomi Soetjipto, we know what to do if we ever needed the extra calories to burn.

I burned a total of 620 calories but the muscles were worst than burning... it was excruciating.... but there were no Tsunami heart rate and I love it!!! Excellent workout!!

HOOOOOOYAAAAAH!!!!

Until next kick @ss workout..... Stay tune... 

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, 

January OBC 2010: OBC jan 12/12, OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12.

December OBC 2009:  Kiasu 15, Kiasu 14, Kiasu 13, Kiasu 12, Kiasu 11, Kiasu 10, Kiasu 9, Kiasu 8, Kiasu 7, Kiasu 6, Kiasu 5, Kiasu 4, Kiasu 3 (timing), Kiasu 2, Kiasu 1.

November 2009 OBC:  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

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BOOTCAMP MALAYSIA JANUARY GRADUATION DAY @ MARKS PLACE

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7 February 2010... We celebrated another Graduation Day from one month of intensive training at the Original Bootcamp Malaysia. This is the only time that everybody from KL Alpha, KL Bravo, PJ Alpha, PJ Bravo and PJ Charlie gathered under one roof to celebrate another month of OBC-Finisher.

Similar to December 2009, we celebrate the January 2010 graduation at the Mark's Place @ Kelana Jaya between 11am to 3pm with a buffet lunch. The Buffet Lunch cost RM45 per person and comprised of Spaghetti, Satay, Fried Rice, Lamb Pizza.....

There were no scrolls for those that graduated, but the sentiment to be surrounded by people with similar passion for health and fitness was sufficient to get us all motivated.... that, I reckon was one of the objective of the Graduation Day.

Upon arrival at 1pm, Mark's Place was already packed. I was greeted by David, Anushia Siva Subramaniam's husband and his son Mark, the owner and the operator of Mark's Place. Anushia is a recruit at PJ Bravo. The buffet was served in a private pool room that was converted into the food area.

The free-flow food buffet was stopped for a moment for a short announcement by Sergeant Simran Latiff for the Spirit of Bootcamp award.

There is one Spirit of Bootcamp award for every platoon.

The Spirit of Bootcamp award was presented to Zaiem Razak for KL Alpha, Jack Lua for KL Bravo and Gail Tailor for PJ PM. Raja Rahman Mansor, the recipient for PJ Alpha and Nicholas Chan for PJ Bravo was absent.

Up (Left: Zaiem Razak, Chun SSJ, Ily Farhanah, Jack Lua, Amelda Wong)

Amongst the recruit from KL Alpha (January & February intake) that attended the Graduation Day were Dr Malek Aziz, Farhanah Bhamadhaj, Nawal Aini Zulkifli, Rose Emini Pahamin, Nyna Mohsen, Vivien Luyen Ow, Shobha Bala, Danial Ismail, Syed Mahadzir Syed Manshor , Suloshini Jahanath, Lilian Lim, Zaiem Razak, Arvind Patmarajah, Nicholas Ng, Aisan, Reza Seth, Irwan Anuar, Ily Farhana, Lizza Abdul Rahim, Ilyanna Ayob, Armin Baniaz (myself) and................

(Up from left: Ilyanna Ayob, Suloshini Jahanath, Lilian Lim, Rose Emini Pahamin and Nyna Mohsen)

(Below, left: Hafiz Omar, Sham Ser, Zaiem Razak, Simran Latiff)

(From left: Sham Ser, Hafiz Omar, Zaiem Razak, Arvind Patmarajah, ???)

There were a few from KL Bravo today, I saw Adibah Syazni Jaafar, Amelda Wong, Sham Ser, Jamielah Khan, Selima B, Jack Lua, Stephanie Lai and a few others (please fill me up...).

Recruits from other platoons were Chun SSJ, Cynthia Gan SSJ, Angela Foo YTF, Alex Nathan, Maya Hashim, Suanie T, Bev Tee, Lulu Cattywampus, Joyce Chuo, Asha Vadivelu, Rukaiyah Manis, Nicholas Chan, Zairin Zainuddin, Maria Hashim................ I smiled when I saw the jovial Suanie T, Bev Tee and Cynthia... these bunch were the life at Pee Jay Platoon.

Regrettably, there were only 4 trainers that came to celebrate our Graduation... Sergeant Simran, Corporal Faizal Ariff, Corporal Jason and Lans Corporal Hafiz Omar. There were no sign of Corporal Dharmendra Mahalingam, Lans Corporal Elin Klemetsen Fossum, Lans Corporal Zamzul, Lans Corporal Stephanie Chok and other trainers. We were quite disappointed with the poor turn-up of the trainers.

Up (Left: Bev Tee, Suanie T (behind), Rose Emini Pahamin, Nyna Mohsen, Chun SSJ (Behind), Cynthia Gan SSJ, Joyce Chuo)

(cant recall the names above)

Up (Left: Sham Ser, Selva Kumar, Faizal Ariff and Hafz Omar)

Up (Left: Vivien Luyen Ow and Shobha Bala)

Below, Standing: ???, ???, Chun SSJ, ???, Maya, ???, ???. Second Row: Alex Nathan, ???. Front Row: Angela Foo YTF, ???, ???, ???.)

Up, (Left Standing: Zaiem Razak, Shobha Bala, ???, ???, Chun SSJ, ???, Maya, ???, ???. Second Row: Alex Nathan, ???. Front Row: Angela Foo YTF, ???, ???, ???.)

Up (Left: ???, Vivien Luyen Ow, Shobha Bala, Alex Nathan, Angela Foo, Farhanah Bamadhaj, Dr Malek Aziz (behind), Nawal Aini Zulkifli, Hamidi, Lizza Abdul Rahim, Lilian Lim, Jason Moriarty, ???, ???, ???)

Up, (Box 1&2 Left: Faizal Ariff, Hafiz Omar, Arvind Patmarajah)

Below: (Box 1 Left: Danial Ismail, Rose Emini Pahamin Fazura Nur Jaafar, Nyna Mohsen, Chun SSJ, Sayed Mahadzir Syed Manshor) (Box 2 Left: Danial Ismail, Irwan Anuar, Nyna Mohsen, Ilyanna Ayob, Syed Mahadzir Syed Manshor)

Up: (Box 1&2 Left: Rose Emini Pahamin, Danial Ismail, Zaiem Razak, Nyna Mohsen, Faizal Ariff, Ilyanna Ayob, Syed Mahadzir Syed Manshor)

Up (Box 1, Left: Nicholas Ng, ???, Fazura Nur Jaafar), (Box 2 left, Rose Emini Pahamin, Nyna Mohsen, Ilyanna Ayob)

Below (Box 1, Left: Dr Malek Aziz, Farhanah Bamadhaj,  Nawal Aini Zulkifli, Hamidi, Lizza Rahim) (Box 2, Left: Ilyanna Ayob, Farhanah Bamadhaj, Lizza Rahim, Nawal Aini Zulkifli, Nyna Mohsen) 

Box above (Box 1, Left Ilyanna Ayoh, Nawal Aini Zulkifli, Nyna Mohsen), (Box 2, .......................)

Some of the many faces of Bootcamp......

below: (Left: Reza Seth, Aisan Lim and Armin Baniaz)

Up (Left: Arvind Patmarajah, Lilian Lim, ???)

Down: (Left: Suanie T, Rukaiyah Manis, Joyce Chuo, Bev Tee, Cynthia Gan SSJ)

Above (Left: Zaiem Razak, Vivien Luyen Ow, Sham Ser)

below (Left: Arvind Patmarajah, Suloshini Jahanath, Lilian Lim, ???, ???, Faizal Ariff, Simran Latiff

Above (Left: ???, ??? Faizal Ariff, Simran Latiff, Arvind Patmarajah, Susoshini Jahanath, Lilian Lim)

Some had splendid time camwhoring, meeting and sharing experiences and gains and some had splendid time with food....

While everybody cam-whoring, Bev Tee making the best out of her RM45 Buffet..... (i love this picture, now feeling hungry again..!!!.)

The event ended at 3pm and we left for Baskin Robbins for ice-cream..................

Have a good Weekend......... or what is left of it..

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