HEART-QUAKE, Tsunami Richter scale 7.0 was the best description of today's workout... almost an apocalypse. 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 Liyanna Baharon, Ilyanna Ailin Ayob, Ili Farhanah... all ILIs!!! the three was the only names that I remembered and we had 30 Grunts and 3 sets of 30 seconds squat pulses from the supposedly 4 sets.. Ssssh.. Corporal Faizal may have miscalculated.. or perhaps gave us a 30% discount.
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 full-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.
Leg is probably my weakest body part. The workout was grueling. I can feel every muscle and vein from the waistline, from the ass to leg and the calves 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.
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 above, we completed 56 rep total push-ups in a single set before the 30meter run and did 112 push-ups in the 2 full-sets within the time given.
I did 5 sets of 12 rep 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.
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 of those in a 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
That was the last circuit... THANK GAWD!! I could feel and hear 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?
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, 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..