So lets take a peep into what the 'friends' had on Bring a Friend day. The session start with the customary roll call by Sarge (OBC) Dann. The ROLL CALL is important to mark the attendance for those aiming to ACE their session (ACE = 100% Attendance 100% Commitment 110% Effort). Those that ACE their monthly session is given a certificate to recognise their consistent achievement. Sarge Dann then explain the rules of engagement. The rules are important especially for safety during training and then we started our warming up session. After the warming up session, the platoon was divided into 4 teams, namely Alpha, Bravo, Charlie and Echo with a good mixture of newbies, Ranger, Seal and Delta.
My team went with Corporal (OBC) Tom & Lans Corporal (OBC) (P) Letch. Corporal (OBC) Tom, had us workout out with rifle for the 'Assault & Fire" movement circuit. This circuit utilizes the acceleration and deceleration momentum technique to run. We were asked to run 10 steps and dropped on one knees and sprint again. The whole rational is similar to driving a car, when we speed without stopping, it uses less fuel but when continuously drive and stop, then drive again and stop etc (similar to being stuck in traffic), we tend to use more fuel. While running, we had various other obstacles after the drop-on-one-knees on every 10 step.
Sarge (OBC) Dann demonstrated the TRX form and technique first before everybody took position to start using the TRX and strengthened the core muscle.
Beside the core muscle, the TRX can also be use for......
|Lilian Lee & Pooi Ching Khiew|
Also present at the BAF was Viki Lim's sister Lizi Lim. Lizi Lim was our Fitness First @ Damansara Uptown and the Curve gym clan more than 5 years ago before we moved on to the Truefitness Gym. Lizi Limhad only given birth 9 months ago and has been resisting the ORIGINAL BOOTCAMP until today. Well Done Viki Lim... finally, we succeeded in bringing Lizi Lim to the bootcamp.
The last circuit was with Corporal (OBC) Jasper for the tyre flip. Flipping the tyre strengthened the legs and lower back muscle.
The circuit designed for the BRING-A-FRIEND DAY was a total body workout to introduced 'friends' to some of out trade-mark toys.
Until then, Stay tune......