ORIGINAL BOOTCAMP MALAYSIA: WORKOUT FORMS & TECHNIQUES PART 3

ORIGINAL BOOTCAMP MALAYSIA: WORKOUT FORMS- PART 3
For reference to those performing the Inferno & to assist on understanding workout forms at the OBC-BU. Click on picture to enlarge.

Picture 1: Tiger Squat

TIGER SQUAT is performed starting on the knees (Picture 1: See big left picture), Roll back on to the heels (see top right picture) then stand up (bottom right picture). On the way back down lower yourself down on to your knees gently to complete one repetition.

OBC-BU: OCT9/12: BAF & SANDY ROBERT LAST DAY

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If there is ONE-THING and only ONE thing that makes OBC-BU so special... it must be the excessive energy from every members of the platoon. Every members with a different characteristic and a different level of enthusiasm became the core spirit of the bootcamp.

There are the rugged type like Raja Affandi Jamaluddin & Norliza Affandi, the motherly type like Sandy Roberts that never stop worrying about everybody, the all smiley type like Lizza Abdul Rahim that smiles through any bone-breaking workout, the nenek-that-like-to pot-pet type like the hot ass Yam Chan SiuCheh, the SSJ (Sot sot jor) Queen like Lilian Lee... The Kiasu type like John Chuah whom doubled-up his workout-homework believing that he only burn 3 calories when he actually forgot to start the Polar HRM. The adorable couple Daddy-kin Yuen and Mummy-kin Elsie, the clown- Syed Mahadzir Syed Manshor whom can cracked anyone with his natural born body language, the Fashionaly Late cum FFK-Queen Vivien Luyen Ow whom change his platoon from Alpha to bravo to avoid being late but ended up being late in Zulu.. The Mother-Theresa Pooi Ching whom would cook, bake and bring food to recruits to err.. carbo load them or sabotage them, I dont know. The animal-fetish like Farnahah Bamadhaj whom would go out of her way to shop and feed the beruks.. I mean real beruk/baboons. The nanny Viki Lim . The single-most-available babes Jo-Anna Henley, Carolina Vidigal, Shearling Toh, Rose Emini Pahamin, the hunks like Jun King, James Fong, Scott, Mohd Aref Mokhsein, Joe Liew....... just to name a few but everybody at the OBC-BU are so important that whenever anyone went AWOL or missing from any session, it felt so incomplete.

PROTON INSPIRA UNVEILED

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14 October 2010. Dato' Syed Zainal Abidin Syed Tahir today unveiled the new Waja replacement model code-named P3-90A. The soft-launching of the P3-90A was held at the Crystal Showroom, Proton Edar Centre of Excellent, USJ Subang Jaya. I arrived late having had to attend a dialogue with the Ministry of Domestic Trace Co-operatives and Consumerism pertaining to the HP-Act amendments. The meeting was chaired by Dato' Daud Tahir, The Deputy Secretary General (Domestic Trade) and attended by the members of the Malaysia Automotive Association headed by Dato Aishah Ahmad. The dialogue had cleared many confusions in the interpretation of the amendments but this is a story for another occasion.

After a short speech, Dato Syed Zainal revealed the name of the new Proton as PROTON INSPIRA and awarded the 'name-the-new-proton' contest winner with a big huge cheque.. size. The winner brought back RM10,000.

PROTON INSPIRA, a collaborative effort between Proton and Mitsubishi will be retailing from RM79,880 for a 1.8 manual, will penetrate a new market segment that is currently being dominated by Toyota and Honda.

OBC-BU OCT8/12: OCTOBER GRINDERS

While running the Melbourne Marathon, I was convinced to undergo the knee operation as advised by Dr Saw from the Kuala Lumpur Sports & Medical Centre earlier this year. The pain was quite unbearable and I immediately contacted my physiotherapist Dr Aston for an immediate physio and made an appointment with Dr Ng Wee Meng at the UMSC at 5pm on Thursday, 14 October 2010 for a second opinion.

I went limping to see Dr Aston and after an hour, I was back on my feet. "If you allow me to work on your knee, and you do the leg stretching daily, you can run all the marathons that you want BUT I DO AM NOT IN FAVOUR of surgery", adviced Dr Aston. Woww... Hows that for a change? Earlier this year, I would replaced any doctor that advised against bootcamp or running and now vice-versa. Dr Aston was very comforting and his touch was magical... I can now walk without limping within just 1 hour of physio.

10.10.10. WE GOT OUR PB!!!! CONGRATULATION

Everybody at the ORIGINAL BOOTCAMP @ Bandar Utama ran their Personal Best on 10.10.10 ... 10 October 2010. Amongst those in my record were:

1) Yum Kin Kok whom ran his second 42.2km marathon at St George Melbourne Marathon in 3:46 minutes. Yum Kin Kok completed his first marathon in Hong Kong in 5 hours.

2) Corporal (OBC) Sandy Roberts completed the same St George's Melbourne Marathon in 3:53. Sandy is an instructor with the rank Corporal at the Original Bootcamp Bandar Utama. Sandy's previous Personal Best (PB) was 4:15 and the Melbourne Marathon was her 6th marathon.  

ORIGINAL BOOTCAMP MALAYSIA: WORKOUT FORMS & TECHNIQUES PART 2

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ORIGINAL BOOTCAMP MALAYSIA @ BANDAR UTAMA WORKOUT FORMS & TECHNIQUES PART 2  (For Workout Form Part 1, click here)

*All pictures must be read from LEFT to RIGHT, TOP then BOTTOM (also from left to right). The first picture on the left is the Start-position.

SQUAT JUMPS

ST GEORGE MELBOURNE MARATHON 2010

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Its 10.10.10.... 10 October 2010. To celebrate the historic date as well as 2,500 years of marathon anniversary, LC (OBC) Nawal Aini Zulkifli, Rose Emini Pahamin, Ilyanna Aylin Ayob, Corporal (OBC) Sandy Roberts, Yum Kin Kok and me from the ORIGINAL BOOTCAMP @ Bandar Utama departed and arrived in Melbourne on 7 October 2010 to run the St George Melbourne 42.2km Marathon.

nawal Aini Zulkifli, Armin Baniaz Pahamin, Ilyanna Aylin Ayob, 

Rose Emini Pahamin, Yum Kin Kok

MELBOURNE, AUSTRALIA

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Here I am at the Capri apartment, Melbourne acclimatizing to the Spring weather and resisting Melbourne's best food by starting the day with Chief's Inferno metabolic accelerator training. We... Nawal Aini Zulkifli, Rose Emini Pahamin & me did the Bravo 05 program with a total 104 Grunts, 48 Jackknives, 96 Frogs, 48 Dirty Dog Push-ups in 18 minutes and almost drown in sweat. The Inferno program was specially designed for the 8-Week Challenge (8WC) contestants including those are/will be travelling during this 8 weeks. Recruits at OBC-BU that have not registered and became a member the INFERNO program, please do so now by clicking HERE. Most except for 4 recruits are not yet a member of the INFERNO. Make the best out of the program folks.

 

OBC-BU: OCT5/12- AN INTERNATIONAL VISITOR

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"Armin, a friend of mine, a recruit is coming over to Kuala Lumpur. Can he attend your program at Bandar Utama?", asked Gunny Emily. "Of course he may Gunny", I quickly responded on Skype. Gunny Emily, Original Bootcamp Director of Operation and Global Master Trainer is always ever so polite and humble. She knew OBC-BU welcome any recruits from the OBC network to our training session but she would still ask for permission. Every recruit worldwide is welcome at ORIGINAL BOOTCAMP @ Bandar Utama. That was my pledge to all ORIGINAL BOOTCAMP recruits worldwide. Any recruit from the ORIGINAL BOOTCAMP network can come to OBC-BU anytime for training as long as they are an active recruit in the OBC network. Similarly, all active recruits at OBC-BU too are able to attend training at any OBC sites worldwide if they are traveling overseas. Exercise is a necessity and the momentum must be maintain wherever you are.

Today, we had the pleasure of training with a HELL-WEEK graduate Allen O'Connell, a recruit at the Coogee Beach, Sydney Australia. Emily did not mention he was a Hell Week-er... a super delta sort of speak! Allen O'Connell is also part of the 8 Week Challenge contestant. I was standing beside Allen throughout the training today trying to keep up with his pace.

Sarge Dann, OBC-BU platoon commander greeted Allen O'Connell whom was Sarge Dann's comrade at the recent Hell-Week and introduce Allen to other recruits. The platoon was then separated into two sections, the Delta & Seal with Sarge Dann and the rangers with Corporal Chun & LC Nawal. The Delta and Seal began with a killer-chest-and-arm grinder with twelve repetitions of 8-point push-up, dirty-dog push-ups, Hindu push-ups, Scorpion Push-ups and the Diamond push ups. There are a total 14 types of push-ups at the ORIGINAL BOOTCAMP and we did 5 for the Grinder today. Thank god we did not have to do all 14 killer push-ups in one grinder.

A FRIEND THAT IS HARD TO FIND

If there was one moment when I cannot describe what I wanted to say, it must be that moment when I first saw the video clip that was created by Raja Rahman Mansor below. See it for yourself (Switch on the volume)...

Although Raja Rahman Mansor the creator of the video had requested not to be mentioned on blog or facebook and the video was created only for the consumption within the closest circle but I just had to share it with my blog reader and openly say thank you Raja Rahman Mansor, for being there at the weirdest moment when the support is needed. You have been nothing but the best of what a true friend can offer. I am proud to have you as a friend and may ALLAH swt bless you & your family with eternal happiness and health.

Since that day when I quit smoking, almost a dozen others had hopped on the smoke-free bandwagon. Congratulation and well done.. We can do this!!

ORIGINAL BOOTCAMP MALAYSIA: WORKOUT FORMS & TECHNIQUES

Original Bootcamp Malaysia @ Bandar Utama
Workout Forms & Techniques

Workout forms: Airborne Lunges, Lateral Lunges, Curtsy Lunges, Switch Lunges, Mountain Climbers, Shoulder push-ups, Dirty-Dog push-ups, Table-Tops, King Kong Push-ups, Seal jacks, Jackknives, Monk Crunches, Get-up Sit-ups, Flutter Kicks, Grunts, Squat Thrust (thrsuter), Frogs, Frog-Pushups, Ground-up Pushups.

*All pictures must be read from LEFT TO RIGHT, TOP TO BOTTOM (bottom pictures must also be read from left to right)

Airborne Lunges

Airborne lunges is similar to the back lunges but with the back leg raised without touching the ground.

Squat down slowly with the other leg moved backward without touching the ground. Then squat back up to complete one repetition. Repeat with the same leg for a required number of repetitions or for a fix period of time.

Beginners are allowed to hold a wall to balance themselve but one of the leg must be off the ground at all time.

OBC-BU: OCT1/12- NEWTON RACE, SESSION 1, DAY 1-8WC

Congratulation to the following former and existing recruits at the ORIGINAL BOOTCAMP @ Bandar Utama for registering (but DNS with Honour), attempting (but DNF with pride) and completing (with orgasm) the NEWTON 25KM RACE...

1) Sandy Roberts 25km (2:21:25)
2) Chun Chia Kai 25km
3) Yum Kin Kok YKK 25km
4) Nyna Mohsen 25km
5) Rose Emini Pahamin 25km
6) Nawal Aini Zulkifli 25km
7) Vivien Luyen Ow 25km
8) Ilyanna Aylin Ayob 25km
9) Nawal Aini Zulkifli 25km
10) Viki Lim
11) Syed Mahadzir Syed Manshor 25km 
12) Armin Baniaz Pahamin 25km
13) Daing Daniel Fitri 12km
14) Nurfuadi Ruzalli 12km
15) John Chuah 12km
16) Freda Liu 12km
17) Yvonne 12km
18) Norliza Mohd Khalid 12km
19) Dayang Norrafida 12km
20) Tricia Frederick 12km
21) Viki Lim 12km
22) Suriana Saiful Yazan 12km
23) Lilian Lee
24) RJ Rahman Mansor
25) Mathilda Abbie
26) Ryan Wong
(I hope I didnt miss anyone else from OBC-BU)

OBC-BU GRADUATION & EID MUBARAK CELEBRATION.

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The ORIGINAL BOOTCAMP @ Bandar Utama hosted its August & September Graduation and Eid Mubarak celebration at Bustanu Pahamin, Sungai Penchala. The Graduation & Eid celebration was also held as a carbo loading session for OBC-BU recruit to run the Newton 25km race tomorrow cum fat-loading for the PRE-8 WEEK CHALLENGE photo shoot cum fostering camaraderie & friendship cum camwhoring cum laughing session... Waaa.. multiple cum!!!!

The function started at 3pm but the ORIGINAL BOOTCAMP @ Bandar Utama team were ready to receive guests as early as 2pm.

The OBC-BU team. Left: Admin Nurfuadi Ruzalli, Admin Farhanah Bamadhaj, 

Chief Admin Rose Emini Pahamin, Dr Malek Aziz, Armin Baniaz Pahamin, Sarge Dann, Corporal Chun, Corporal Sandy, LC Nawal Aini Zulkifli (not in picture: Corporal Erni & Corporal Jasper).

8-WEEKS ORIGINAL BOOTCAMP CHALLENGE-PART 2

SAMPLE PICTURES FOR PRE-8- WEEK CHALLENGE

NOTE: PICTURE MUST BE TAKEN HOLDING THE SUNDAY, 26 SEPTEMBER 2010 NEWSPAPER.

Here are two examples of what you need to provide as your Pre-Challenge photos. Special Thank you to Gunny Emily for being OBC model (note: she is married!!).

Three shots we need are:
1) Close up of you with the day's paper.
2) A full body front shot
3) A full body side shot

You can expose as much or as little skin for the Pre-Challenge body you wish to show, but try to wear clothing that gives a clear representation of your current shape, and tone. Remember, OBC will compare the pre & post 8-Week.

For men, you can either go topless, bottomless... but the pose must be holding the same SUNDAY NEWSPAPER dated 26 September 2010.

Stay tune for other criterias.....

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8-WEEKS ORIGINAL BOOTCAMP CHALLENGE-PART 1

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Those that have already registered for the 8-WEEK CHALLENGE, should have received via EMAIL the first part of the IGNITION stage of your Gladiator Diet and shopping list !!!

In just 8 weeks, with some perseverance and training at the ORIGINAL BOOTCAMP @ Bandar Utama (and at any other ORIGINAL BOOTCAMP Licensee at Bukit Jelutong, Subang Jaya & Cyberjaya) you could have the BODY (phewiit) that you have always wanted!

Please make sure that you registered on our HOOYAH NETWORK to ensure that you stay up to date with all recipes, training sessions, INFERNO TRAINING (Supplied by Chief!), ideas and online forums to keep you motivated and push you through the rough patches.

On Saturday, we will upload a sample image onto the HOOYAH NETWORK of "before" photo so that you know how to shoot it and upload. For those contestant that requires us to facilitate with the photo-shoot, the ORIGINAL BOOTCAMP @ Bandar Utama has available paparazzi and will be shooting contestant's photo on Sunday. For details, please call our sexy & single call-center at 017-3795988.

The GLADIATOR DIET was initially created by Chief when he was hired to turn 13 fit, yet undefined individuals into lycra clad, god like warriors... in only 6 weeks for the latest incarnation of the hit television series GLADIATORS (as seen on NTV7 & ASTRO in Malaysia).

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 12/12: RUN FOREST RUN

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Thats it..... the end of September OBC-BU session. Today was the 12th, the last session of the month and my 4th day being ciggie-free. Noticeable differences on Day-4...? It feels good to be lunch-ing in an air-condition restaurant instead of the no-aircond smoking section and my comrade John Chuah suddenly disappeared from training!??? I mean.. since I stop smoking, John Chuah stop exercising??? Maybe he freak out and felt pressure to divorce his faithful affair with Ms Ciggie. Maybe John Chuah is accumulating FAT and stop exercising to gain as much fat for the Sunday pre-challenge PHOTO-SHOOT... So many maybe's...

So far the bandwagon still maintain 6 smoke-free passengers without any dropout. Not many dare to take the challenge to stop smoking but we have more passengers who took up the OBC 8-Week challenge to win RM15,000!!

In preparation for the NEWTON 25KM race this coming Sunday, Sarge Dann prepared a cardio workout as a closure for the month.

ORIGINAL BOOTCAMP MALAYSIA: 8 WEEK-CHALLENGE QUESTIONS & ANSWER

(this blog will be updated as and when there are more questions raised)

OBC- 8 WEEK CHALLENGE

QUESTION & ANSWER

Question 1: How much in total does the whole 8-Week Challenge program cost?

Answer: The fee for the challenge is only RM70.00 but it is compulsory for all participants to enroll for both October & November 2010 session which is only RM299 per month of 12 sessions. So the total cost will be RM70 + RM299 + RM299 which must be pay on or before the 27 September 2010.

Question 2: What if I will be travelling during the 8-Week challenge and could not attend the ORIGINAL BOOTCAMP SESSION?

Answer: They can still sign up, and they can implement the INFERNO training program while they are travelling. INFERNO training programme is a new home based Metabolic Acceleration program that soon to be release. Challenge participants will receive an 8 week excerpt from the program to boost their results.

DAY 3: SMOKE-FREE BANDWAGON

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Picture on left is my cousin Eddie Putera Noordin.. he is the President of SMOKERS CLUB and I 'was' a lifetime honorary deputy!! Although his Smokers Club membership is still growing... the Smokers Club is now deprived of 6 members.

The infant smoke-free bandwagon now comprised of 6 passengers..... Azhar Sulaiman, Kamsani Ahmad, Joe Liew Law Yoong, Zaiem Razak and Shear Ling Toh (and me). Day 3 feels abit agitated with surroundings but Munch-the-Kuaci-advice worked and soon Kuaci (sunflower seed) will be scarce in Kuala Lumpur... Joe Liew had already clean sweep the Kuaci supplies in Cheras.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 11/12: *FAINT*

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Its the 2nd day without cigarette and everything stink!! The car... home-office... workplace.... all smell of smelly ashtray. Eww.... The smell and scent is the most obvious differences on second day without smoking. Even 'people' smells good.....  Yesterday was my first 24 hours without any cigarette in.... 10 years?

Those that had joined the stop-smoking-bandwagon are Azhar Sulaiman, Joe Liew Yaw Loong, Kamsani Ahmad, Zaiem Razak and Shear Ling Toh. Azhar Sulaiman, an actor, architect and businessman had been smoking for 20 years since he was 19 years old. Kamsani Ahmad, Proton Edar General Manager has been smoking for more than 30 years, Zaiem Razak, a cup cake czar for more than 20 years, Joe Liew Yaw Loong, a fellow comrade at the OBC-BU was married to cigarette for 14 years and Shear Ling Toh whom hopped on the bandwagon today!!! Shear Ling Toh ended her short 5 years affair with Sampoerna. Anyone else joining the bandwagon? Lets do this together!! I hope the social-chimney James Fong & John Chuah too will jump into the bandwagon.

ORIGINAL BOOTCAMP MALAYSIA 8 WEEK CHALLENGE!!!

JOIN THE CHALLENGE...... HOW?

A) REGISTER ONLINE as a recruit for both October & November at HERE then register for the 8-Week Challenge by clicking HERE.

B) Take a full length front & side picture of yourself holding a Sunday, 26 September 2010 NEWSPAPER.

C) Get ONLINE (a link will be provided once registered) before 11:59pm on Wednesday, 29 September 2010, complete the pre-challenge form,  upload your photos and record your first month benchmark assessment time. You have to attend the Benchmark assessment as a prove of attendance.

D) Once you have registered for BOTH October & November and had registered for the 8-Week challenge online, you will be directed to make RM70 only as a payment entry which include 8 WEEKS of DIET PLAN, INFERNO FAT BURNING SYSTEM, daily blogs, motivation and recipes!

Thereafter.... just surrender yourself to the program!!! Its all about discipline..

(Note: The deadlines above is ONLY applicable to ORIGINAL BOOTCAMP @ Bandar Utama, the dates may differ for other locations)

THE END OF 20 YEARS RELATIONSHIP

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It was during the third semester break in 1988 when we first befriended her.  We were fourteen years old and was in Form 2 at Bukit Bintang (Boys) Secondary School. We tasted her together... Zarir Salleh, Syamreen Azam Shafei and me at Zarir's house in Taman Tun Dr Ismail 22 years ago. That was how it started... that was how we all became Smokers. The habit worsen with almost 3 packs a day now. Two years ago, I even blog about my inseparable relationship with Cigarette at HERE.

Exactly a year ago, my brother Mohammed Rhiza Ghazi too had divorced his Red Malborough. My driver, Sanwan had quit smoking. Cousin Noor Ervin Shahriz Noordin, friends Suanie T, Cynthia Gan, Shobha Bala to name a few had ended their relationship with Ciggie.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 10/12: HUNDRED MADNESS

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The weekend was very fruitfull foodfull. I know.. I know... need to control the diet but I lost control at Dato Syed Zainal Abidin Syed Tahir, PROTON Managing Director's house when the main menu was Kambing Golek (Grill Lamb)!!! I mean.. its Kambing Golek!!!! as in Kambing Golek!!! yaa. the diet went tergolek...



We also had the chance to celebrate the raya with YABhg Tun Dr Mahathir Mohamad whom at 85 years old is still standing very strong!!

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 9/12 BRING-A-FRIEND DAY

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We all have friends.. I mean who doesn't, but how much do we care about the friends to actually get them involved in a healthy socio-fitness activity? Yes.. we care alot and hence the monthly Bring-A-Friend day every 3rd Friday of the month. Bring-A-Friend Day or BAF Day is the first step or rather a sneak preview of a better healthier lifestyle and... of course healthier circle of friends. Being in a circle of people that share a similar passion for sexier lifestyle will assure an improved consistency in training.

Of course, one of the first few to arrived is non other than our 'mascot'.. the famous torn pants Yam Chan Siucheh...

Although waking up in an ungodly hour needed a little extra effort, there were more than a dozen friend that arrived as early as 5:30am. Amongst them was Aisan Lim, whom trained with me for almost 10 months at KLA but went MIA due to work pressure that forced her to run and cycle at the Gym instead. We also welcome Tan Lay Cheng (LC) from the circle of parent at the Garden International School.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 8/12 GRUNTS 110

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Food, food, food.... guilty as charge!! especially during the Hari Raya but fortunate for us, we have Sarge Dann to make sure those food did not turn to fat. Sarge Dann woke us up this morning with 100 Grunts!!! No it was not for punishment but he knew someOne ate a little too much last night.... and No we could not cheat because it was prescribed in 10 installments with barely 5 seconds rest in between. If only the installment could be extended to a few days (wishful thinking!)...

Since it is Hari Raya, Sarge Dann gave a discount angpaw....  Ranger was given 40% discount and did 6 repetitions of 10 sets, Seal had 20% discount with 8 repetitions @ 10 sets but Delta.. no discount 10 repetitions for 10 sets!

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 7/12 THE SPARTAN

We fought our way through to better health and fitness the Spartacus way today!! or thats how it felt like being high on adrenaline.

There were no late comers and although we had a few dozen recruits at Alpha but there were no sign of Otai Joe Liew, Kenix Lim and leesa Tan. Maybe they were still busy celebrating Hari Raya. Our session began with a partner base Fire and Movement circuit that require Partner-A to run 5 step forward, dropped chest down while Partner-B run towards partner A and dropped chest down too and so forth. The Fire and Movement circuit is a mock military section assault where one soldier move forward while the other partner on standby to shoot. We did four laps of Fire & Movement from one football goal post to the other goal post. The intensity was increased on the third lap where we had to dropped chest down at every three steps instead of five.

SKETSA AT FIRST DAY RAYA

There were only thrice in my 36 years that the Hari Raya was celebrated without the parent. Twice during the undergraduate years and today. This year Hari Raya was different when father had to be in California, United State of America and mother in London with Dr Teratai Edithy Pahamin, Shazrul Azwa Asaari & Rose Emini Pahamin.

In their absent, Chempaka Emalin Pahamin & Azhar Sulaiman played host on Hari Raya morning to the leftover of the Pahamins at Bustanu. Mum would be proud to know that Chempaka Emalin Pahamin did a good job. After the Hari Raya prayer, we all gathered at Chempaka's house for FOOD!! and there were varieties for everybody...

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 6/12 SELAMAT HARI RAYA

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Selamat Hari Raya Aidil Fitri... there is no better way than to start the EID MUBARAK morning with a jolly good fat burning, ass tightening, stomach crunching, heart throbbing exercise.. and that's exactly how ours started!!

Yes.. ONLY at the ORIGINAL BOOTCAMP @ Bandar Utama!!! No.. exercise knows no holiday and knew no break even on Hari Raya or Chinese New Year.... RAIN, HAIL OR SHINE!!!..

That is the commitment at the ORIGINAL BOOTCAMP and that is the commitment of our super kiasu, hyper & energetic Sarge Dann. Sarge Dann sacrificed his first day of Hari Raya commanding Alpha, Bravo and Zulu. He prepared the training field all by himself with the tyres & ropes as part of the training equipments for the well-prepared circuit picked from Chief Brabon's mentoring program.

BRING A FRIEND DAY

17 SEPTEMBER 2010 is.... that special time of the month again for you to cherish your friend by getting them involved in your 'other' life...the ORIGINAL life.. I mean the ORIGINAL BOOTCAMP way of life.

The ORIGINAL BOOTCAMP is not only a fat/weight lose, body toning, strength/stamina building program but it is also a platform that gather a circle of people with similar interest in fitness and health. As how Lilian Lee, our recruit relate it to the Pringles slogan 'once you pop, you cant stop', at bootcamp, once you gain that exercise momentum via the program, you really cant stop.. in fact, you dont want to stop.

To register for the free 'Bring A Friend' Day.. Click 'friend' or 'past-recruit'.. Choose BRING A FRIEND DAY - Bandar Utama (Select the preferred time) and you are one step forward to either be his/her bff (best friend forever) or ... completely lose them.

To know how to get to our training field.. click here..

Bring A Friend Day at the ORIGINAL BOOTCAMP MALAYSIA @ BANDAR UTAMA is on Friday, 17 September 2010.  See Ya...

WHEN LIFE TURNS 'SWEETER'..

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Life turn sweeter as we get older and mine turned sweet'est with a 25mmol/l glucose count over the weekend and it was not a pleasant experience.

It has been almost 10 years since I had Diabetic type 2 and has been on 850mg metformin (glucophage) twice a day and 30mg Diamicron MR (Gliclazide). When I changed my lifestyle into a super active outdoor person and adopted the Blood type diet, I self-revised the dosage of my medication to 850mg metmorfin once a day and stopped the Diamicron MR. When I went on mega-active activities with recent half marathon and Mt Kinabalu climb, I did not replenished my supplies of medication thinking the mega active lifestyle would self-regulate the sugar level.... very clever of self-proclaimed doctorate Dr Armin Baniaz.

The diabetic has been quite friendly since diagnosis except for a few hypoglycemic moments which over the years, I had learn to recognize the symptoms. The symptoms of hypoglycemic or low blood sugar that I found very pronounced in me was the sudden shiver, excessive sweating (even in an air-condition room), jelly legs, disoriented and slurred speech. I had never experienced high blood sugar or Hyperglycemia until recently (with 25mmol/l).

DO NOT BUY TAG HEUER SPECTACLES

I bought my first Tag Heuer eye-wear model TRACK FTH 7201-004 when my eye was infected with bad infection, at the OPTICAL 88 located at the Curve Mutiara Damansara on 22 December 2008 (Invoice No: RSML 09-6862. Since then, I brought and bought the same brand for Nawal Aini Zulkifli and Rose Emini Pahamin as well as recommended a few other friends to the same shop, OPTICAL 88.

What was never made known at the point of purchase was the damn expensive TAG HEUER spec was easily broken and it takes too long to claim warranty. If this were to be PROTON, it would have been on the front page of every newspaper.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 3/12

3 SEPTEMBER 2010. If there was a moment when Sarge Dann was hyper and mega active.. it must be today!! The Australian must have brainwashed him during the Hell Week and he came back... ever increasingly super duper hyper active...

..and if there was a day that is the hottest day while training, it must be today too. The heat from the sun at 6:15pm was unprecedented, we felt as if we were training in the hot afternoon.

The combination of a super mad hyper Sergeant and a boiling hot day.... was gila babi crazy letih nak mampus (hard to translate) very fun and exciting.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 2/12

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1 September 2010. What can you expect to get from a Sarge that had just graduated from Hell Week? ...HELL!! plain and simple. How else to burn the extra calories if not through sheer hell?

As I arrived at ZULU, everybody were doing Grunts... I learned a shortwhile later that the Grunts was compliment from the King.. Jun King for being late. He figured, we could all do with extra workout.

PROTON LATEST PROMOTION... ONLY IN SEPTEMBER

1 SEPTEMBER 2010... PROTON EDAR had announced its latest promotion for September!!! The promotion was announced in-conjunction with the Independence Day and the Aidil Fitri promotion... up to RM3,500 on certain selected model.

Err I mean... over and above the earlier announced 20 years Anni, Aidil Fitri and Independance day promotion.

For full detail.. browse here; to book click here.

COUNTDOWN TO HARI RAYA...

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Its 9 days to go before the Aidil Fitri festival.. and there are more than 60 cars to be delivered at Proton Edar Putrajaya alone.. Throughout Malaysia.. I would expect nothing less than at least 5,000 vehicles. Can we deliver those cars?

Last month in August, Selangor had a shorter month to register customer's vehicles with the Nuzul Quran and the Merdeka day celebration. The last day in August itself, there were data transfer issues between the Road Transport Department (JPJ) and Custom online that prohibited the registration of chassis. Despite that, PROTON was able to achieve its monthly target.

PROTON ICT Service Desk are on standby to mitigate any affected chassis from registration. PROTON finance department are also working and open even on weekend to expedite any payment for CBU & excise and the central hub are on a 24 hours shift to deliver customer's vehicles to promptly deliver customers' car before the festive season.

ORIGINAL BOOTCAMP MALAYSIA: OBC-BU SEPT 1/12

30 SEPTEMBER 2010... As always... the first session starts with a benchmark assessment. Click HERE for details of the Benchmark Assessment. There were many new faces in September session that began today.  Zulu or our evening session starts at 6:15pm until 7:15pm during fasting month or 6:45pm to 7:45pm after the fasting month.

Sarge Dann arrived from Australia yesterday on Sunday after graduating from the Hell Week and earlier today commanded the Alpha, Bravo and now the Zulu platoon. Just as we all thought Sarge Dann would burn out or fall sick from training-overdose.... he came back stronger and fitter!!

ROSE EMINI PAHAMIN... SURPRISE BIRTHDAY PARTY...

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24 August... Its made-in-Kelantan baby sister Rose Emini Pahamin birthday... Okaay.. 6 days belated birthday blog but nonetheless been abit unproductive without coffee, cigarettes and calories during the fasting month.

Nyna Mohsen, Rose Emini's bff created an event page... and a BBM Group msg to secretly invite approximately 30 of Rose Emini's best friends.. yaa.. somehow, she has too many best friends...

Those that replied and came for the birthday party includes.. ME (OF COURSE).. nawal Aini Zulkifli (of course), Nyna Mohsen (Of course), Ili Liyanna Baharon (of course), Ilyanna Aylin Ayob (of course).. alongside 28 others.

Only 4 invited but could not/did not attend.. Lizza Abdul Rahim (hubby in hospital), Ody Lana, Zil Hamzah, Marina Mokhtar...

ORIGINAL BOOTCAMP: HELL WEEK DAY 6: THE RECKONING

HELL WEEK quote of the day.......
Sargent Ashton to recruits in seeing them pike into knee pushups..... "GET OFF YA KNEES!!! chief told you to take your shoes off at the fence....did he forget to tell you to take ya skirts off too????? GET OFF YA KNEES!!" (From Emily Brabon FB Status)


Day 6, the final day of the Hell Week was more demanding than the 5 days combined! More of an operation Dessert storm.. or it felt like it having had to trained in more than 50 degree slope of sand at the Wanda beach, Sands Dune without any flat surface and longer hours than any other days.

The warm-up session itself was similar to Delta session at our normal bootcamp training.  As a warm up, the platoon had to carry the boat and mock rifles from car park to the 'dessert' and immediately, climbed up the 50 degree upward-slope sand-hill with rifles stretched straight above the head.
In the same slope gradient, hell began with 2 lap of 100 meter boat race. Running in deeper than ankle deep sand was already tough but to carry a boat on a hilly slope gradient? Teary...

REGISTER NOW FOR SEPTEMBER ORIGINAL BOOTCAMP MALAYSIA @ BANDAR UTAMA

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After 1 week of break from the ORIGINAL BOOTCAMP @ Bandar Utama, the session for September is now open for registration. The session starts on 30 August 2010 every Monday, Wednesday and Friday. Click HERE for sessions time. For location Map click HERE.

With the Melbourne full 42,2km marathon on 10.10.10.... 10 October 2010 and the expected feast during Hari Raya as well as the Newton run, Penang Bridge Marathon, Singapore Standard Chartered Marathon we need to be prepared.... I mean... really need to train!! The combination of ATP, androgenic and anaerobic circuits inculcated into the ORIGINAL BOOTCAMP program is designed to both improved athletic performances as well as to get the Couch potatoes into shape.

Click HERE to register... or call 017-3795988 for further information. Book early to reserve a place.

HOOYAH

ORIGINAL BOOTCAMP: HELL WEEK DAY 5

DAY 5 at the HELL WEEK, ORIGINAL BOOTCAMP redefines the actual meaning of Hell. Nothing beats the morning blues than endless repetitions of cardio cadence from Star Jump, Seal Jacks and pushups.  Then clock-running ala spec ops, 100 meter boat race (as in carrying the boat with arm stretched straight and run), another 100 meter boat race with boat on the shoulder, more piggy-bag the partner for 2 laps x 50 meter, drag the partner for another 2 laps x 50 meter but the worse was floating in deep freezing water without using the hand for 15 minutes. After that, the hell-weeker had to leapord crawl for 100 meter before performing a 'stand-ups' with boat (while lifting the boat, one knee down, both knee down and then stand up with one knee first then both). This was repeated for 20 repetitions before ending the day with 60 grunts.

Pictures compliment from Gunny Em.. the ORIGINAL BOOTCAMP Director of Operation..

ORIGINAL BOOTCAMP: HELL WEEK DAY 4

Its day 4 at the HELL WEEK, ORIGINAL BOOTCAMP. There were no water-workout on Day 4 but an army Seal sort-of-in battle mode program. Each Hell-Weeker had to carry 15kg backpack, mock rifle, 5x 20kg jerry can, a stretcher and a 50kg dummy.

Then a fire & movement on sand with rifle for 200 meter..

These are snapshots of Day 4 at the Hell Week. Picture compliment from Gunny EM, ORIGINAL BOOTCAMP Director of Operations. 
 

ORIGINAL BOOTCAMP: HELL WEEK DAY 3

DAY 3 at Hell Week, Sydney.... It gets tougher every day at Hell Week.

Activities on Day 2 in Hell,  includes almost 1 km of tyre drag (more like 2x laps of 400meter). The platoon was then divided into 5 pax per team carrying one team member into and out of the ice-cold water and walked 10 steps to dropped unto one knee for 4 sets (still carrying one team member) and repeated until all team members were carried into and out of the water and dropping on one knee for the whole 4 sets. Other kick-ass activities were drag & swap team mates and sea-shore workout with 40 reps of pushups, flutter kicks and situps. These workouts were performed in the water by the shore and the waves almost choked Sarge Dann. Shivering in cold, the day ended with 40 grunts and 2 huge laps running in the sand by the beach. 

ORIGINAL BOOTCAMP HELL WEEK... DAY 1 & 2.....

Daing Daniel Fitri or SARGE DANN, the lead instructor at the ORIGINAL BOOTCAMP MALAYSIA at Bandar Utama is the first Malaysian to attempt the HELL WEEK, the toughest course under the ORIGINAL BOOTCAMP program. The participation to the Hell Week is by INVITATION ONLY. I was invited too but regretfully had to postpone to next year having already spend time away from work to attend the 2010 ASIA PACIFIC ORIGINAL BOOTCAMP CONFERENCE that ended a day before the HELL WEEK (sorry Chief, Em).

The Hell Week starts at 5am before sunrise... in the dark... in winter... with temperature approximately 5 degree!!! Only Chief, Gunny and a few instructors are qualified to instruct the Hell Week. Similar to other ORIGINAL BOOTCAMP program, every instructors are assessed and re-assessed to ensure of their competency and quality. Instructor for the Hell Week are of the fittest... they are easily recognizable by their exclusive Black Hell Week Tshirt. Those that survived the Hell Week will be honored with a Grey Hell-Week T'shirt in a special BBQ-Grad party.. Yess Dann... you should attend if you survived the Hell-Week... you deserve it!!

THE GRAND FINALE: 2010 ASIA PACIFIC ORIGINAL BOOTCAMP CONFERENCE IN SYDNEY

Its the last night in Sydney and here I am at the hotel blogging instead of out galavanting, site-seeing or clubbing... especially at the recommended Ivy or Establishment @ George street or Cargo bar at Darling Habour.. or the whole list of night spots to end the conference with.

This morning session was extra special... It was the Spec Ops (Special Operation) workout at 5:20am in the coldest weather. The Spec Ops workout is a circuit prepared in three classes. The first class are those circuits prepared by military special forces and professional fire fighter, second class are those prepared by ORIGINAL BOOTCAMP Master Trainers or and the third, are circuits prepared by those that had 'graduated' from the Spec Ops.

We had the First-Class Special Ops circuit led by an Australian Elite special force!! The 90 minutes Spec Ops was indescribable. Two days ago, I fell sick (still am) training barefooted (without any shoe) in an ice-cold-sand-by-the-beach.... At the Spec Ops this morning, I had my shoe on but the Spec Ops training began with a bear-crawl, both our hands ended frozen-numb!!!

SECOND DAY AT SYDNEY ORIGINAL BOOTCAMP CONFERENCE

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21 AUGUST 2010. The second day at the ORIGINAL BOOTCAMP Conference began with a 12km run (optional)  from Coogee Beach to Bondi beach at 6am. We were awake at 4:30am... Sarge Dann carbo loaded with a slice of bread and Nutella while I deliberated to go running or otherwise. The flu came uninvited and the Conference had just began. I took a rain check to avoid the flu from worsening and stayed indoor blogging... while Sarge Dann went down alone.

By 7:40am, we were already at the Seaview B, Coogee Bay hotel for the Tactical Advantage Sports Specific Certification (TASSC). There were two sections of the TASSC. The first section was presented by David Murray. David Murray is a Master Trainer at the ORIGINAL BOOTCAMP and commands over a decade of experience as Exercise Science Advisor to professional AFL clubs in Collingwood, Carlton and Hawthorn. He holds a Bachelor of Education degree and a graduate Diploma in Physical Education over and above his 20 years of experience in sports specific strength & conditioning. David Murray was selected by Chief Brabon to assist in the preparation of AFL legend Anthony Koutoufides for his role as Kouta on the latest incarnation of the Gladiators TV series.

FIRST DAY AT SYDNEY BOOTCAMP CONFERENCE

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Its been 10 years since my last visit to Sydney. Waking up at 4:30am in the morning in Sydney was more challenging than it was back home. The weather was too cold for exercising but the first agenda at the Sydney ORIGINAL BOOTCAMP CONFERENCE was exactly just that... Bootcamp'ing at 5:40am, in at least 10 degree cold, barefooted and by the beach!!! It was a freezing experience...

There were 68 participants from franchisees and its instructors from all over under the command of Chief Brabon and Gunny Em. Senior Sarge Rob Coad, the person responsible to bring ORIGINAL BOOTCAMP to Malaysian shore was a recruit with me and alongside other senior instructors whom were here to attend the conference.

Our workout this morning at 5:40am was at the Duningham Park, Coogee Beach, located 5 minutes walking distance to where we stayed. There were three circuits prepared at the Coogee Beach predawn platoon with three equipments being used. The first circuit was with ropes, second using the mock rifles and third circuit was with the tactical conditioning bag.

2010 SYDNEY ORIGINAL BOOTCAMP GLOBAL CONFERENCE

All lead-instructors and franchisee of the ORIGINAL BOOTCAMP worldwide will gather in Sydney from the 20 August 2010 to the 23 August 2010 for a global training, assessment and certification on Corps Training, Tactical Advantage, Spec Ops, Grinder and Tactical  Conditioning Bag training.

The ORIGINAL BOOTCAMP annual conference is compulsory for instructors and franchisee to be competent in delivering the best quality service to recruits. The OBC representatives are expected to be fully occupied from as early as 5am to late evening from the first day of their arrival. 

MEETING WITH MINISTRY OF INTERNATIONAL TRADE & INDUSTRY

17 AUGUST 2010. PROTON EDAR DEALERS ASSOCIATION MALAYSIA (PEDA) & PROTON EDAR had our regular meeting with the MINISTRY OF INTERNATIONAL TRADE & INDUSTRY (MITI) at Government Offices Complex, Jalan Duta Kuala Lumpur, today.

The meeting was attended by:

Noor Wahida Noordin, MITI Director, Sectoral Policy 1
Ahmad Kamal Mohamad MITI Assistant Director. Sectoral Policy and Industrial Services
Mohamad Syukor Ibrahim, PROTON EDAR Chief Executive Officer
Armin Baniaz Pahamin, PEDA President
Sidik Abdul Hamid, PROTON EDAR General Manager
Azwan Yahya, PROTON EDAR HOD.

RAINING ZULU @ ORIGINAL BOOTCAMP MALAYSIA AT BANDAR UTAMA

16 AUGUST 2010. Today was our third session during Ramadhan.. and the 10th session in August. The first day of Ramadhan began last week on Wednesday. It was..... very exhaustive especially with the additional 10 grunts compliment from late-comer Mohd Arif Mokhsein. The second session while fasting, we had another 10 Grunts from late-comer.. Err... me!!! I mean, its not that I wanted to pay-back Arif Mohsein but... I thought others too wanted Yam Chan SiuCheh's hot ass.

Surprisingly, the Late-Comer-King Raja Affandi Jamaluddin was very punctual when he is fasting.

Today's third session during Ramadhan was without any late-comers... Actually there was.. John Chuah!!! but somehow, John Chuah happily converted himself from a recruit into a.... paparazzi!!! and as a result.... we were rape with photos (pictures below was a compliment from him).

8th ZULU IN AUGUST @ ORIGINAL BOOTCAMP MALAYSIA AT BANDAR UTAMA

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11 AUGUST 2010. Its the 1st day of Ramadhan... the first day of fasting and my first day working out at ZULU platoon.

The ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama launched its third platoon ZULU, this month in August especially for the Ramadhan. ZULU is our evening platoon that starts at 6:15pm to 7:15pm every Monday, Wednesday and Friday. The time 6:15pm to 7:15pm was tailor-made for the muslims whom were fasting but did not want to break their training momentum.. yaa.. for idiots like me. After the fasting month, ZULU time will be re-adjust to 6:45pm to 7:45pm for those not-an-early-morning person.

Working out while fasting but before breaking-fast was an experience in itself. A whole day without cigarette, food, drinks and sex? before working out was very challenging but the body felt somewhat lighter... and the lung... stronger and less taxing without the tar & nicotin. But it felt harder to workout without the pre-workout drink such as NO-xplode or some nitric oxide energy drink.

PROTON EDAR'S STRICT QUALITY CONTROL

1. There are now another layer of quality inspection and testing over and above the Quality Control (QC) check done at the Plant before distribution.

2. Every PROTON Exora and Saga have to undergo a strict inspection and testing before the vehicles are allowed to be delivered to customers. 

3. From the Shah Alam Plant, Konsortium Logistic Berhad was contracted to collect all vehicles from the plant and delivered to Sijankang. The Konsortium must observe a 3-points manual physical inspection before mobilising the vehicles up the trailer for delivery to the Central-Hub, Sijankang, Selangor.

4. The 3-Point inspections are: (1) DENTED (2) SCRATCHES (3) LOOSE ITEMS. All vehicles must passed the 3-point manual physical inspection before being transported to SIJANGKANG Central Hub.

ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama 2nd GRADUATION NIGHT

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INTRODUCTION

The second ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama graduation party was held at the DUKE!!! Err.... not the DUKE highway but the DUKE Bar & Restaurant at Taman Tun Dr Ismail, Kuala Lumpur.

Why the DUKE? because of TWO GOOD reason.. (1) it is in our trade area for OBC-BU, and (2) because of chronysim.. we know the owner.

SHARING EXPERIENCES AT THE ORIGINAL BOOTCAMP MALAYSIA @ BANDAR UTAMA

Our recruit's sharing their experience & passion after a whole month of being a recruits at the ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama

The first recruit was Ms LILIAN LEE......

2nd GEWINN LEAGUE, DRAGON TAEKWONDO CHAMPIONSHIP 2010

7 August 2010. Olympic Sports Arena, OCM Indoor Sports Complex. Aaraf Eid Pahamin Armin registered alongside 10 other participants from the DDF Taekwondo Academy to compete in the 2nd Gewinn League Taekwondo Championship.

This was Aaraf's second Taekwondo competition. The first competition that Aaraf compete was during the 5th Koko Crunch Junior Taekwondo championship in April 2010. As we arrived, we met Aaraf's previous opponent Putra Danial. Putra age 11, although very young but was very polite. He came to us and shook our hand. Putra Danial is a good fighter and had won various medals in previous competition. We wish him well for today's competition.

PARTHIPAN LETCHMANON & RAJ KUMAR- A GANGSTER TAEKWONDO COACH: GEWINN 2ND LEAGUE DRAGON TAEKWONDO CHAMPIONSHIP 2010

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UPDATES: Raj Kumar was actually the aide/friend to the main gangster coach PARTHIPAN LETCHMANON. The main gangster coach was Parthipan Letchmanon, a 3rd Dan Taekwondo Coach and Raj Kumar is a 4th Dan Taekwondo Coach. Pursuant to the gangster-act, a meeting amongst all Taewkondo instructors at their Academy was held and the two gangster was given a first warning and a pardon because both of them claim they were provoked. A Coach armed with martial-art knowledge of that nature is similar to a gun-license holder waving his gun when he is being provoke..  acceptable?

Both of them had extend their apology to Dato Ahmad Fadzil and me but it is not as simple as apologizing after a public humiliation. My verdict: their Coaching license should be revoked for at least 6 months! being a Coach especially to children must portray an example akin of any other public figure.

7 August 2010. OCM Indoor Sports Complex, Gewinn 2nd league Dragon Taekwondo Championship 2010. COACH RAJ KUMAR (picture on the left) had portrayed a despicable behavior that is not just unbecoming of a coach but an embarrassment to the reputable Taekwondo institution & its fraternity.

A Coach or an individual that is involved in the training, guiding and directing sports people should portray a good example especially when he himself is a weapon trained in martial art. The way parent was humiliated by the Gangster-Coach should not be repeated (to anybody) especially when they paid and enrolled (the children) having believed in the Taekwondo institution.

MOUNT KINABALU: ORIGINAL BOOTCAMP CONQUERED THE HIGHEST PEAK

CHAPTER 1: THE PREPARATION & DEPARTURE

1 August 2010. Final check on items to bring for Mt Kinabalu expedition.. Raincoat, warm clothing, windbreaker, a bottle of drinking water, hat, gloves, extra thick socks, good torch light, toiletries, towel, personal items, trekking shoes, plastic bags to keep wet items, or in case of rain, energy bar/food (chocolate, nuts, raisins, glucose sweets) headache tablets, paper tissue, wet tissue, some plaster for cuts or blisters.

 

ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama LIVE on TV3- Malaysia Today (Malaysia Hari Ini) PART 3/3

PART 3/3 ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama LIVE on TV3- Malaysia Today (Malaysia Hari Ini)




For further details:
www.bootcampmalaysia.com

For Part 1/3 of the video click HERE
For Part 2/3 of the video click HERE
For Part 3/3 of the video click HERE

ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama LIVE on TV3- Malaysia Today (Malaysia Hari Ini) PART 2/3

PART 2 ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama LIVE on TV3- Malaysia Today (Malaysia Hari Ini)

For further details:

www.bootcampmalaysia.com

For Part 1/3 of the video click HEREFor Part 2/3 of the video click HERE
For Part 3/3 of the video click HERE
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ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama LIVE on TV3- Malaysia Today (Malaysia Hari Ini) part 1/3

PART 1/3, ORIGINAL BOOTCAMP MALAYSIA @ Bandar Utama LIVE on TV3- Malaysia Today (Malaysia Hari Ini)

for more information:

www.BootcampMalaysia.com

For Part 1/3 of the video click HERE

For Part 2/3 of the video click HERE

For Part 3/3 of the video click HERE