I woke up and sipped my thick, sweet, creamy, strong coffee...... Nothing awakens the morning better than that aroma from coffee at 430am to get ready for the three times a week sweaty, tearful, painful and muscle-burning exercise at the Bootcamp.
5:35am!!!! We are all at padang Merbuk without any late-comers but there were Three AWOLs and our favourite trainer, the Taliban was also absent today. There were three trainers available, Corporal Faizal Ariff, Corporal Dharmendra and Lans Corporal Elin. Somehow, our workout-chemistry is strongest with the husky-voice, bearded, forceful and yet attentive Taliban.. Come back quick Sarge, need that extra-dose of motivation!
Corporal Faizal, today's Bootcamp commander began the workout with his trademark extended warm-up session and 40 seconds squat pulses as oppose to the normal 30 seconds per set... and we had three, 40 seconds squat pulses for the three AWOLs.
There were three well-planned circuits for today (circuit nicknamed by us):
1) Ketuk-ketampi Circuit (ciplak from KLA Delta Danial Ismail's expression)
2) TABATA KONG
3) Indian Circle.
Corporal Dharma took the first 'Ketuk-Ketampi' Circuit. The circuit was prepared with 5 cones; 4 red cones and 1 yellow cones (that was used to mark the last point) with approximately 20 meters apart. The Delta began with 10 seconds push-up at the first red-cone before having to sprint and stop at every red-cone for a one rep star jump. At the yellow cone or the last cone, everybody must sprint back to starting position. (thank god there wasn't any grunts for the slowest person)
The circuit was repeated for 4 sets with a different starting exercise; First was the 10 seconds push-up,then the 20 second Mountain climbers, 25 seconds hand-to-elbow and 30 seconds Grunts.
After being abused by Corporal Dharmendra, we moved on to Corporal Faizal for the TABATA.. or Twenty Second non-stop exercise and break for 10 seconds before repeating the cycle with again with a 20 second workout and so forth........
The 20 second workout was alternated as follows:
1) 8 sets of 20 seconds King Kong Push up
2) 8 Sets of 20 seconds deep Squat
Although there is a lot of 'Ong' (meaning Prosperous) with the number EIGHT as the Chinese-belief but the EIGHT sets prepared was far from Ong...... and more like 'Kong' (meaning Die).
After being exploited with the Kong-Exercises, we move on to the third circuit that divides the whole platoon into three team with an equivalent mixture of Delta, Seals and Rangers.
The three trainers took one team each and each team was asked to make a circle with both arm-apart from each other. We had the muscular Wesley Snipe look-alike Corporal Dharma as our team-trainer. Everybody in the circle must do a deep squat. Everybody beginning with me, had to sprint anti-clockwise a full one circle back to their starting position. Once one-team member completed one-circle-run, Corporal Dharma will tap the shoulder of the next person on the right for him to run ala relay. During Zaiem's turn, he sped like a lighting bolt and tergolek....(skidded) on a muddy section which started the laughters in our team. Kenix ran like a wild horse blowing away my hair... catching up with lost seconds from Zaiem's fall but our team was second last and had to performed 5 easy grunts whilst the last team had to do 10 grunts.
The session ended with the routine warming down session. Today's session was quite mild and light. I prefer a session that knocked my heart out of my chest and pumped my vein out from my skin... a sort of hardcore, killer, breath-taking extreme workout!!
There were some good discussions @ OBC page today initiated by Rukaiyah Manis on "Why do you joined the Bootcamp?"... and here are some excerpts (extracted without any editing): I trust this excerpts will be an inspiration to others to take charge of their health and fitness........... it is never too late.
Rukaiyah Manis: "because I was diagnosed with high blood presser and refused to take medication for it. I wanted to have workout activities in my lifetyle... fate determine that i joined facebook, started to play games and saw bootcamp ad, that was 7 months ago......."
Celine Ooi: "I was bored in dec due to cancelled holiday plans. i read abt bootcamp at suanie's .... meant as a one-off in dec, but i continued in jan and have signed-up for feb!"