OBC-MAC 6/12: CARDIO GRINDER FRENZY

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HEART-QUAKE, Tsunami Richter scale 7.0 was the best description of today's almost an apocalypse state of workout. It started out quite fair but the ending was a brutal... nothing like a hindustani movie.

We grievously counted 12 AWOL but Corporal Faizal Ariff announced only 7!! ILI LIYANA BAHARON, ILYANNA AYLIN AYOB, ILI FARHANAH... was the three that I remembered and we had 3 sets of 30 seconds squat pulses from the supposedly 4 sets.. Ssssh.. Corporal Faizal miscalculated.. or maybe gave a 30% discount, and 30 Grunts.

Corporal Faizal was assisted by Lans Corporal Elin Klemetsen Fossum and Lans Corporal Stephanie Chok. Sarge Simran AWOL!!??? Haa... Maybe all Instructors should do 30x 30 seconds squat pulses and 60 Grunts...?

We had the freaky Cardio Grinder Frenzy... though a better name would just be Wild Grinders!!! we went wild being grind-ed.

There were four parts of the Cardio Grinder Frenzy, the first for the lower body, then the upper body, the abs and the last was the 'Heart' & stamina.

The platoons were divided into their respective rank Delta, Seal and Rangers with a 16, 14 and 12 fix repetitions accordingly for every exercises. In a row of three, the Delta took the first row, Seal at the middle and the Rangers in the last row.

One set comprised of Four Workout and a 30 meter run (distance calculated from starting point to the yellow cone and back to starting point) and recruits were required to complete as many sets within 6 minutes.

The lower-body circuit.
Military squat
Hindu Squat
Lunges
Squat jump

Leg is probably my weakest body part. The workout was grueling. I can feel every muscle and vein from the waistline, ass to leg and calve contracted and strained. Some recruits were speeding and on turbo-mode pushing their cardio strength to the limit but I was concentrating for a perfect movement enjoying the slowly excruciating muscle contraction.

After completing 14 repetitions each of all the above four workouts, we ran to the yellow cone and back to our row, for an approximate total distance of 30 meter. We repeated the exercises above non-stop for 6 minutes and managed to complete 3 full sets within the time.

Upper Body
Military push-up
King Kong Push-up
close grip push up
Wide Grip Push up

An excellent choice of chest burning workout that targeted every chest and tricep muscle. Similar to the leg workout, I could feel the overworked muscle burn screaming. With 14 reps for each of the four workout, we completed 56 repetitions in total push-ups before the 30meter run and did 2 full sets which is equivalent to 112 push-ups.

Abdomen
Jack Knife
Military Sit-up
Flutter-Kick
Scissor kick

I did 5 sets of 12 repetition hanging leg raises yesterday when the last, 5th Bootcamp session was without any abs exercises. My abs muscle was still sore and todays abs circuit raped further the agonizing muscle... but I love it! We did 3 full sets of this circuit within the time given.

Heart-Quake

Of ALL the exercises at the Bootcamp, I hate the Mountain Climbers the most, then the Thrusters, the Grunts and then the frogs but we never had all this combination in one single circuit. In fact, we usually have either one or two only at any given circuit but today was the Armageddon!!!! Of all the hundreds of workout that are available, my four most hated workout was combined into one circuit!! All four of them... and this was when the Heart-Quake befall.

The Killer Kardio
Mountain Climbers
Frog
Thruster
Grunts

That was the last circuit... THANK GAWD!! I could feel the heart-beat, the muscle scream and thought the sweat felt like blood flowing out from the sweat gland... my legs too felt numb... but it is still there! I have a weird love & hate relationship with the Killer-Kardio workout... Although I hate them but now am thinking of doing the Killer-Kardio at home as homework!!!! Thats the thing about love.. nobody understands it?

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

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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OBC-MAC 5/12: THE GPS-MOVE & SCP-RELAY

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We had 3 AWOLS on the fifth session in March and one of them was AISAN LIM, a Delta and an ACER-pact member!!!! When an ACE member is absent, the ACE council will brainstorm for a punitive award.

There were Sarge Simran, Corporal Faizal Ariff, Lans Corporal Jason Moriarty and Lans Corporal Elin Klemetsen Fossum for today's training and we were introduced to 'The Giant Progressive Store Moves' (abbr. GPS-MOVE), a good circuit in preparation for the Bareno run this weekend; with 50 Bootcampers participating including me. There were two running circuits prepared with an equal distance of approximately 200 meter loop. The platoon was divided into 2 groups Alpha and Bravo with an equal 20 team members per group aka 'transporter'.

The starting position known as 'the Store' comprised of 8 mock rifles, 2 mock bazookas, 8 sandbags and a mother of rope. We are very much alike Frank Martin (Jason Statham) being 'The Transporter'... and had to transport all those merchandise out from the Store and deliver them back safely. While transporting, we faced various challenges with 'pancit' tyre, carburetor engine catching up with super V12 in a convoy, muddy, flood and Taliban giving chase. Both Alpha and Bravo team must compete to complete the circuit first.

We began the first lap without any tools or toys... more like warming up (Diesel engine takes longer to warm-up). We weathered through the worst 'travelling' condition with flood & mud route. The running track was awful but it would have been too easy otherwise. The flood and mud added the level of running difficulty. We were only allowed to 'transport' a maximum of 2 mock rifles per lap with each rifle weighing approximately 4 kg each. I collected one of the first two rifle and another 'transporter' took the other and continued the run. We ran as a team but when the V12 over-accelerated, they were attacked by Taliban and had to U-turn back to the other team members. We 'Sapu licin' the mock rifle on the fifth round and enthusiastically ran to collect the white bazooka that weight 6kg.

Similarly, we were allowed to transport a maximum of two bazooka per lap from the total of four bazookas and a maximum four sandbags from the total eight sandbags that weight between 4kg to 8kg each.

After completing 1 warm-up lap without any merchandise, 4 laps to transport the 8 mock rifles, 2 laps to pick-up the 4 mock bazookas and 2 laps to collect the 8 sandbags...... or total of 9 laps @ 20 merchandise, we must now transport the blardy heavy mother of rope that weigh more than 20kg. It took four of us to ferry the Rope!! All of us were now running with at least one merchandise and must complete more laps to deliver those merchandise at the designated imaginary 'Store'.

All the merchandise transported can only be delivered on the same fix maximum number as per during the pickup eg. the Rope on one lap, 2 laps for the 8 sandbags, another 2 laps to drop-off the 4 mock bazookas, 4 laps to deliver 8 rifles.

After completing 9 laps of deliveries, we lost to team bravo and had to perform 10 repetition of Grunts.. with pleasure!! We completed the GPS-MOVE, in approximately 35 minutes.

We proceeded with the next circuit Strength Cardio Partner Relay (abbr. SCP-RELAY), aka F1-Relay was also about running. Team Alpha was further divided into team A and team B with every member from each team partnering each other in a pair (eg one team A pair with one team B). When team A sprinted on the same 200 meter muddy track as per the first circuit, the partner at Team B performed a fix exercise waiting to be tap. Once 'Tapped', team B partner must sprint, while the Team A, relay and performed the exercise. The first exercise was the sumo-squat, push-up ... There were no abs workout today to my disappointment.

We had a good 4 rounds of 200 meter sprint or a total 800 meters on the second circuit and had completed 19 laps of 200 meter run during the first circuit excluding the 'bouncing-back' to support the slower members. In total we did 23 laps of 200 meter or 4.6km obstacle run today.

We ended the session with our regular warming down session. I burn a total 681 calories with the two circuits and is now counting down for tomorrow's gym workout. The sessions in March thusfar has been quite mild and relaxing compared to the session in February.

Stay tune for AISAN's ACE Punishment..........

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12,

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

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..