8 AWOL today on the second last session for the month. The training gets tougher and tougher towards the month end and many had burnout. However, the 8 AWOL at the bootcamp today may not be from the burnout but instead .... The 8 AWOL were Scott Verret, Kenny Smith, Arvind, Syed Mahadzir Syed Manshor, Machiko, Natisha, Kevin Tan.
From a supposedly 80 grunts punishment, I whispered to Sarge Simran, if we could have a mix of Squat pulses & Grunts.. a combination between sexy legs and dying heart! and we did 4 sets of 30 seconds squat pulses and 40 grunts. I luuuuurrve it!!!! Thanks AWOLs!! You are the best!!
There were Sarge Simran, Corporal Faizal Ariff and Lans Corporal Elin Klemetsen Fossum whom took a well-designed circuit each and trained us........ but its not part 1B - full Body Circuit.
There were three splendid circuit prepared for today!! Lans Corporal Elin Klemetsen Fossum took us the Delta first whilst Corporal Faizal took the Seal and Sarge Simran trained the Rangers.
The first circuit namely "Negative Sit-up" requires Irwan Annuar to stand and step on both my feet while I lied down on the muddy field to perform a sit-up exercise similar to the picture on the right (except, the partner stand and step on both feet instead of holding it with both arm).
At that position, Irwan will call out loud slowly 1, 2, 3, .. 6. and on that slow-pace-count, I am expected to lower my body to the ground. This was repeated for a minute before the role was reverse and I am now standing and stepping on both Irwan's feet.
The SECOND set of work out was "Throw the Leg vertical crunches". It was performed with Irwan standing with his leg shoulder width apart. I lied down with my head between his leg (Eeeww) and both hand holding his leg for support. The I had to raise my leg up 90 degrees vertical (see picture) and Irwan will push and throw away my leg to the centre, right and left etc and I had to hold and avoid the leg from touching the ground.
The role was then reversed and repeated with me throwing away Irwan's leg.
The THIRD abdomen exercise was quite similar to the first set... on a similar sit-up position with Irwan standing and stepped on both my feet. On every 'sitting-up', I had to alternate clapping Irwan's left and right hand for a fixed period of time before the role was then reverse for a total of two set.
The FOURTH abdomen workout was the REVERSE-PLANKS aka TABLE-TOP. this was done similar to the picture on the left. while I was doing the reverse-plank, Irwan pressured my body down whilst i had to hold against it.
When Chun SSJ talked abit too much, Stephanie Chok simply sat on Chun SSJ's back and Chun SSJ.. for once, was without any noise and when the role was reversed, Chun SSJ returned Stephanie's 'favour'......... and......... She Moans!!!! instead of groan. Quite cute..
The 6-pack is coming although damn slowly......... but surely. We moved on to Corporal Faizal Ariff's slow & steady Kills. Its a killer chest & cardio workout. I was partnered up again with Irwan Anuar. The slow killer workout named Ten's Circuit was as follows:
The exercise was reversed for the second set with me now doing the Grunts and Irwan performed the Push-up. Somehow, I don't seemed to have a good chemistry with grunts........... from the 40 grunts penalty start-up + now a total of 45 grunts... a total of 85 reps Grunts.... though I love the heart-throbbing pain from doing the grunts and I luuuuurve the total 45 reps push-up!!!
I LUUUURVE IT!!!!!!
When the session ended........ I was 'high'... probably overdosed with mega-adrenaline...
Now... counting down again for the last session on Friday!!!! but will be at the Truefitness Gym tomorrow @ 6am!!!
Stay Tune for whats in store on Friday...
Other OBC References:
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,
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.