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 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.
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.
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!!
Until next kick @ss workout..... Stay tune...
Other OBC References:
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..