OBC-JAN1/12: The Benchmarking time

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My first resolution for 2010 is to improve both my written and spoken Bahasa Malaysia (BM) being a Kelantanese that speaks BM in 'Kelatae' dialect and English on most occasion, my actual BM sounded really funny........ abit 'Skema' (whatever that means) according to most friends. As such, I had plan to mix my blog-post with some BM blogs which was not easy and attempting to blog in BM had left my blog without any post for a few days until today when I decided to continue blogging in English and defer the BM blog to another suitable time.

The second of the many resolutions for 2010 (ya typical list of resolutions..) was for a better health, fitness and physiques which I am confident to achieve especially with a training program such as the Bootcamp (which I am into my third month now).

Being pampered with the Bootcamp training program, the last week of 2009 without any Bootcamp has been quite dramatic. Its 9 DAYS without the Bootcamp training to be precise since the last Bootcamp session on 25 December 2009. The past 9 days has been all about food, sleep, eat and rest.... infact was overdosed with food and sleep the whole of the 9 days; the consequence of being without the Bootcamp for 9 days!!

With the overate & sleep hangover and the 'wake-up-3-hours-later' Jet Lag, I had to struggle out of bed today but arrived at Padang Merbuk in time to pay the monthly fees of RM299, register my attendance and greet to wished Happy New Year to the trainers and some recruits . I saw Sarge Simran, Corporal Faisal, Corporal Dharmendra, Lans Corporal Elin and another Lans Corporal Steph and at least 60 senior and new recruits.

Sergeant Simran had a new commando-style hair cut probably a New Year re-branding away from the taliban look but that trade-mark-look remains. Other trainers were the same cheerful and energized bunch with the same-look as last year. I scanning around for familliar faces, I immediately realize the Super Duper Kiasu Shobha Bala was missing from the 60 pax.

Osama Shobha absent on the first Bootcamp session of the new year.. the first session in January 2010 session..........!!! Hard to believe... but seeing is believing.. Believe it or not.............. its true!!! Shobha was not there at KL Alpha 5:45am today.. there was almost a riot!! Who would ever expect Shobha to miss the Bootcamp....................

but Wai-Yee was quick to mention... Shobha sms'ed her to informed that Shobha will be joining PJ Charlie as a replacement for this morning's Bootcamp session....  but it could just be a deviation of focus away from her absenteeism.. we shall see!!

This morning gloomy weather and rain quickly flashed back our November 2009 mud-full experiences. We had an awesome dry field last month in December but November was horrible with an ankle-deep mud throughout the whole month. I even busted a shoe and invested in a new New Balance model 460 all terrain shoe in December that has not been put to full test.

Thinking positively, at least I can try out the All terrain New Balance shoe today if it gets all muddy and wet. .

The benchmark test is conducted at the beginning and ending of every month as a timing record to track the progress and improvement of each recruit. This will enable the trainers to design and develop a program best suited for all. There are two parts of the Benchmark assessment.

The first part comprised of 3 circuit sets as follows:
 
1) Two loops of running at 200 metres per loop. Hence, 400 metres per set.

2) 10 repetitions of push up

3) 10 repetitions of Grunt

4) 15 repetition of military sit-up

After completing three (3) sets of the above, all recruits will performed the second part of the assessment which is a 1 mile run. There were a few new recruits that vomited during the circuit run which was normal and nothing extra-ordinary but this marked the evolution for improvement. I was once in the same boat. During the first month of joining the Bootcamp, I had to stop and almost vomitted... and almost fainted.

From where I started.. My first assessment recorded 13:48 (Circuit Run) and DNF (Did Not Finish) (1 mile run), today my timing improved with the first circuit at 8:56 and the 1mile run at 10:14. My target was sub-Nine minutes for both but failed badly during the 1 mile run today... the field was 'kaw-kaw' muddy & flooded!!

As much as I wanted to blame the muddy and flooded field for the slow timing on the 1-mile run and also blame my busted knee-cap but really, there is nobody to blame except for myself. Next Assessment, I will achieve my sub-Nine minutes for both part!!! The Benchmark timing is recorded & kept for reference ready for viewing anytime at OBC BENCHMARK TIMING which is updated monthly, alternatively you can click at the OBC logo on the left column of this blog.

In fact, let us take this year a step further by recording our body measurement for weight, bicep, chest, waist (measure around the belly-button), hip and thigh... over and above the monthly Benchmark timing speed record!!!

Every mili-meter, centimeter or inches improved in measurement, every mili-seconds or minutes improved in speed, every mili-gram or pounds or kilogram improved in weight is an ACHIEVEMENT that MUST be acknowledged and recognized!!!!

The only way forward is to improve ourselves every day, every month and everytime. Let us make this year 2010 a productive year full of achievement however big or small it is.

HOOOOOYAAAAAH!!!!!!!!!!!!!!!

Last but not least, the New Balance All terrain shoe was PERFECT!!!
 
Other ref: 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,  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

MALAYSIAN AIRLINES MH 711

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Due to some 'Not-So-Funny' error, I had to reschedule my original flight on 25 December 2009. The 'Not-So-Funny-Error' was due to my 'Not-So-Clever' last minute planning. I discovered late on 24 December 2009 that my Passport had already expired for 3 months. Since the scheduled flight on 25 December 2009 was on Christmas and public holiday, I had to reschedule the flight tohave my pasport renewed.

Today, 30 December 2009 was the re-scheduled date and I received 3 wake-up calls from Rose Emini Pahamin, Abu Lais Walli Mohamed and an Unkown-Oversea-Number at 4:30am to catch a Malaysian Airline Flight at 9:10am. All those 'Did-not-Believe-I-Can-Wake-up' calls worked and I arrived at the Kuala Lumpur International Airport (KLIA) before 7am.

After a short 3minutes queue at Counter F, I checked-in my luggage and was informed of a 'Not-So-Funny' news........ my flight was delayed by 4 Hours 20 Minutes from 9:10am to 1:30pm!!!

With only a few of hours of sleep and all the 'Did-Not-Believe-I-Can-Wake-up' morning calls were all for nothing with the FOUR HOURS AND TWENTY MINUTES flight delay.

For the 4 HOURS AND 20 MINUTES delay, Malaysia Airline compensate us with a 'Not-So-Funny'  piece of brown paper for breakfast...

The brown piece of paper did not look very apppetising so I ask for some salt or Chilli Sauce to add some taste  to the tasteless-paper but the check-in counter did not stock any condiment.

I gave the not-so-appetising-piece-of-paper' to the Police Officer on-duty instead and here I am blogging at the Golden Lounge with free-flow of food, drink and internet access.

With the 'Not-So-Funny' 4 hours 20 minutes Flight delay, maybe passengers are better off with 'Now-Everbody-can-fly' Airasia...

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Immigration Department of Malaysia- PASSPORT RENEWAL

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I googled, found and browsed the Immigration Department of Malaysia official website to check the procedures to renew my expired passport.

I noted and prepared the requirements for renewal being One colour-passport size photo, a copy of Identity Card and the renewal fee at a discounted RM100 for 2 years. The normal fee was RM300.00.

I noted the Opening Hours for passport renewal at 7:30am and arrived at Pusat Bandar Damansara at 7:20am but had to find P4 basement car park for Visitors parking which took me another 10 minutes and another few minutes to arrived at the Immigration Department entrance by 7:36am.

There were approximately 26 people queuing to use the "Kiosk Pembaharuan Passport" or KIPPAS (Passport Renewal Kiosk). Peeping through the KIPPAS glass door, I saw 4 Kiosks available. I am quite excited to experience this latest technology but while queuing, two of the Kiosks fell sick and refused to work.

With only 2 Kiosks operating, it took 32 minutes of queuing but I was amazed at the speed of the Kiosk. At the Kiosk, I was first asked to select a preferred language, insert my passport at the passport holder, insert my MyKad Identity Card, then removed both the passport and MyKad Identity Card before inserting the expired passport into a pre-prepared enveloped together with a photo and photocopy Identity Card. I slot RM100 note as payment and the Kiosk print-out a slip to complete the transaction within less than 5 minutes displaying time paid as 08:10:15. The new renewed passport can be claim on the second floor at counter 17 said a very friendly and accommodative immigration officer whom were there to assist all users.

The Slip displayed the passport-collection-time in line with the "Piagam (Charter)" 2-hours collection at 10:11am.The "Piagam" written in Malay is translated as "Application for Malaysia International Passport will be ready in 2 hours upon payment made". I was very pleased with the Kiosks and more upon reading the "Piagam" below that was on every corner of the office.

I went and had four half boiled eggs, Tosei and Nescafe tarik at Restaurant Ali Maju opposite the Immigration office.



2 hours later at 10am, I went up to the 2nd floor and was given another Queue-Slip with a number 9020 and was asked to wait at counter 15, 16 or 17.

Amongst the many "Piagam"-International passport will be ready within 2 Hours upon payment" posters, there lies a smaller contradicting poster that reads............

(Queue Slip will be issued only after 2 hours of payment)

It does gets confusing with two contradicting posters. One poster displayed the 'International passport application will be ready within 2 hours upon payment' and the other small poster reads out the 'Queue-Number will be issued ONLY AFTER 2 hours of payment'............ but I waited patiently for my queue with a few hundred others....

It gets more confusing when the Queue-numbers are jumbled-out and being called without any consistency. At first it was 8016, then 8043, 9015, 9022, 8030, 8048, 9010. 9022... etc etc etc....

At 12pm.. after 4 hours of total waiting and 2 hours since I was issued with the Queue-number, I approached the Counter 16 to inquire.

"Madam, I have been waiting for 4 hours since 7:30am and its been 2 hours since I was issued the Queue-Number, can you check the status of my passport?" I asked.

The Lady Officer at Counter 16 was very friendly, she smiled and said, "Sir, please pass your Identity Card and the Que number to my colleague at Counter 17, he will be able to assist you".

I was pleased with her response and I went to the next counter (Counter 17) and spoke to GANESH KUMAR.. I inquired, "Excuse me Sir, I am grateful if you can check the status of my passport.. I have been waiting for 4 hours since 7:30am"

Ganesh replied abruptly, "We can follow-through if you submit via the counter but since you submit using the KIOSK, IT WILL TAKE LONGER!! NO POINT IF YOU WANT TO BE MAD OR ANGRY, you have to wait for your number!!!"...

I was shocked at his reply. "I am not angry (though now abit upset with his tone), I only want to know the status of my passport since its been too long (from the 2hour-Pledge/Charter and the lady in the next counter said to pass you my Identity Card for you to check", I explained nicely with a controlled temperament.

"I have waited 4 hours since 7:30am, and 2 hours with the queue-number. I thought Immigration PIAGAM was 2 hours upon payment made?" I added and asked.

Ganesh replied, "That Piagam is piagam la, nobody follows. You want to compain, you complain la, there is a procedure to complain. If you submit your passport renewal at the Counter, we can assist but now you have to wait for your number, there is nothing we can do".

Now I am upset but controlled my temper to avoid any unwanted scene but repeated to Ganesh, "Please check the status of my passport, here is my Identity Card".

Without any smile and a frown facial expression, he took my Identity Card and keyed-in his computer and said, "Your passport has been processed. Please wait for your number to be called". Ganesh passed back my Identity card without even looking at me and left the counter.

I took my Identity Card and waited for another 30 minutes before my number was finally called at Counter 15. At that counter, the officer was friendly and smiley, he asked me to signed a form before electronically verified my thumb-print.

Except for Ganesh Kumar whom was not accommodative, unfriendly without any smile, all other officers were very friendly and understood the public's outcry with the inevitable long waiting period.

The Piagam for 2 hours delivery for International passport should be removed and replaced with a more pragmatic timing that will not give any false or unnecessary expectation.

When the Immigration Department pledged delivery within 2 hours, it should be delivered as promised!

I was expecting a whole day affair at the Immigration department and would have been pleased to get my renewed passport before lunch at 1pm without the PROMINENTLY DISPLAY OF THE PIAGAM! The Piagam had given an unnecessary expectation. Infact, upon reading the Piagam, I have even informed my office that I will be back by 10:30am...... presumably true if the passport was ready in 2 hours.

A word of advice to all... The Kiosks takes a longer processing time.. USE THE COUNTER!

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DKS 12- The SPIRIT OF BOOTCAMP & 100% ACE!!!!!!!!!

DKS10 = December Kiasu Session 10.... 100% ACE HOOOOOYAAAAAAAAAAAAH


Today is the last, the 12th Original BootCamp (OBC) Sessions on the 12th months of the year and  marked the end of OBC Session for December and for the year 2009.

Today is also the first Christmas Day celebrated by the infant 6-months old OBC.....  and all of us trained with Santa hat.. to feel the spirit of Christmas.

when the OBC tagged their motto to RAIN, HAIL & SHINE......... they mean business!! Health & training knows no break nor holidays... Even on PUBLIC HOLIDAY....... RAIN, HAIL & SHINE!!!! and THAT IS THE COMMITMENT OF OBC TRAINERS!!!!!!!!


When the muslim celebrated our Eidul-Adha, the trainers without any Ooohs or Aaaahs,  were there to train us!!!! ...and when the Christians celebrated their christmas today, the trainers without any Errrrr and Yiiiiiiiii  with full dedication and commitment are still here to train us all!!!! Without exception, complains or hesitation.....

and People think the recruits are the KIASU.....

What better way to end the year and the session with a Big Surprise......... SERGEANT SIMRAN TRIMMED HIS BEARD!!! 

err... Ok if that is not a big enough surprise, a bigger surprise will be the "Girl/Boy friend Hunting" ... a special training prepared only for KL Alpha. The group was divided into three teams according to their respective ranking, the Delta, Seal and Rangers and they have to hunt for some ladies Tee, Ty, Sandra Baglog and some gentlement Pipey & Baggie. (Tee-Tali, Ty-Tayar, Sandra Baglog-SandBag, Pipey-rifle look pipe, baggie-bagpack).

Equip with a Google-map, the team appointed their team leader and Navigator. Our Navigator was non other than a Master-Diver Suriana Saiful. We reckon, if she can find her way in the deep ocean, she can navigate our hunting for the ladies and men.

And so the hunt began.... and we found Sandra with a pony tail hair-styled by a red hair band sleeping helplessly by the road side. I picked her up held her tight against my chest and continue for the next hunt.  She wasn't heavy but have abit of smell..... but I still hugged and held her while running.

"Sue, where do we go?", screamed Farhanah, the lovely wife to our Chief Kiasu Doctor Malek Aziz. I was abit quiet holding my breath away from the smell of Sandra. "Go straight passed the field and turn right at the end", replied Sue... and we ran in team being a bit excited. Kenix was the first infront probably too excited for the next girl.. or guy. Leesa, Tricia, Sulo, Peggy, Rose was more calm... but who knows what they were thinking.

We sang the Christmas jingle while running, and a few other songs ala re-mix as none of us knew the whole lyrics until we reach the next stop. We found Pipey impatiently seated by the concrete step beside the grass field.. and he was Hard! to Leesa's liking, she rushed for him.

Suriana Saiful continued to navigate us until we found Baggie. Being greedy, I could not resist but... like the idea of being sandwich but two... I piggie-bag Baggie while holding Sandy against my chest. Sandwich by them two, we ran to the next stop.

Others in the team were getting restless and they too wanted someone... but Peggie, Rose and Shammy did not even fight but instead shared Tee whom was found lying on by the roadside. Peggie took the front, Shammy the middle and Rose had her leg. A good show of team work indeed.

As we continue, we finally found the last guy... a big black TY. and again another show of solidarity,  none of the ladies in our team fought for him but instead four of them Kenix, Shammy and two others had a good orgy until the end.

We, the Seal was the first to arrive and being very excited, we Eager-ly, Hyper-ly and Happi-ly jumped up and down non-stop along with Corporal Faizal Ariff. I think the Corporal too was too happy and did not want to stop jumping........ from the Star Jump to the Seal Jump and then the Cross Country Jump.... and we, being the obedient bunch happily followed his lead until the arrival of the Rangers and Delta.

We had our warming down session and being the last session of the month, it is customary for the Sergeant to announced the voting result for the Spirit of Bootcamp. There are 61 eligible voters and candidates for the best Spirit of Bootcamp and everyone are allowed to vote any of the 61 candidates that best motivate them to enjoy the masochism, pain and torturing moment at the Bootcamp.. and the December best voted Spirit was.................

Suddenly felt very shy to announce.......................

the December Spirit of Bootcamp is (Blushing....)............

is

 

me.......... (shy and flattered)

 I was lost of words............ luckily it was still dark... I can feel the blood-rush to the face and almost.... or maybe already blushing when Corporal Faizal shook my hand...but actually I wanted to jump.. and scream....but there have been too much jumping earlier.. as Sarge handed to me this certificate........

I gave a short speech as I never expected and never prepare to receive the award and Dr Malek the previous winner for the award was never asked to give any speech but if given an ample time to prepare, I would say this......

We, the Kiasu became Kiasu because our Trainers are the Kiasu-est of us all.... Who in the right state of mind would work on Hari Raya, Christmas and on Public Holiday???????

Who in the right state of mind would wake up at 3am and drive from Nilai at 4am to prepare the training field for us to train?

Who in the right state of mind without any sleep, would socialize to break the barrier & understand recruits better, and yet arrived earliest without any sleep to train us?

Who in the right state of mind would train us with a fractured ankle......

Yes.. none other than the OBC Trainers.

People from KL Alpha Platoons........... never had the chance to become friends but became Buddies instead!! That actually reflect the true meaning of One-1Malaysia.. from a Melayu, to India and Cina.. or maybe 1Global.. from Scottish to Aussie and Danish to Malaysians.... everybody became One family!

When we were struggling with heartbeat pumping to the tune of Techo-bass... .. When we were suffocating from the heaviest breathing.... When our Muscles had worn out and we became weaklings.... When our stomach rumbled and about to ejaculate vomit..... When our face became blue without any make-up...... when the mind starts seeing Stars... oh.. this one was real.... there were really Stars at six o'clock in the morning... but with all the pain and struggles... every recruits and every trainers and everyone irrespective of race, nationality and age...... will comeby to us and whispered to our ear those motivating and inspiring words that kept everyone to continue to push and give their best effort to complete the session with 110%!!! No one ever looked down at anyone no matter how slow and weak they are but instead carried them along in spirit and heart.

This is really the "SPIRIT OF BOOTCAMP".......... ONLY THOSE THAT HAS BEEN WITH US WILL TRULY UNDERSTAND.

On that note, I receive the award on behalf of the whole Platoon in good spirit and a special thank you to SHOBHA.. without her, I would not have any nightmare and may have overslept in the morning and missed many Bootcamp sessions or probably already in London shopping.. Shobha is the key that provoked us all to continue and never gave up...

To Dr Malek whom never gave up to keep the whole platoon intact as one unit. When two of our KL Alpha recruit completed the Singapore 42km Marathon, Dr Malek and His wife surprised them with a Finisher Chocolate Cake.. and today... they both prepared the Platoon with yet...... another cakes..

A thank you note to my sister Rose Emini who gave me 25 missed-call daily to wake me up with failure (and send her maid to wake me up) every morning when Nawal is in London.

Last but not least........ to all RECRUITS that signed up for the 100% ACE with a PACT!!! Every morning, all that I can think of was the OUTFIT that you will make me wear if I missed any OBC session... The thought of training in Skirt... ala Kenny Smith really freak-me out... and because of that... my fitness and momentum in training became PERFECT!!! Thank you all for the frightening nightmares....

Although OBC is only 6-months old, it has changed the look and spirit of many people...But this is not the end....... next Year in January... February... and the months thereafter..... the ACE WILL RULE!!! and be prepared for another month of KIASU, CRAZY AND FUNTABULOUS SESSION!!!

and as always after most sessions especially since Peggy Hoegh is leaving Malaysia for good, the Kiasus went CAM-WHORING......

 

Rose, Nyna and a few girls were quite surprise to see Sergeant Sim damn solid body..... eh... alamak.......He is not suppose to know? ...... Sh@#T!!!  Sarge.. dont tell Sim!!

Many of us achieve the 100% ACE.... after our camwhoring session, we saw the KL BRAVO PLATOON TRAINING SESSION with ONLY 2 ATTENDANCE............

TWO (2) ONLY @ KLB......... Eeeeek............................!!!!

People......... We need to get KL BRAVO to join the KIASU 100% ACE PACT!!!!

The next Blog-post will be the DECEMBER KIASU ACE - HALL OF FAME..... Until then STAY TUNE......

HOOOOOYAAAAAH!!!!!!!!!!!!!!!

 
Other ref: 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,  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..
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DKS 11- KLA BOOK OF RECORD.. When PJ befriended KLA

DKS10 = December Kiasu Session 10.
1 more Session COUNTDOWN for 100% ATTENDANCE & ACE!!!!!!!!!!! ...........


There must be an emergency for my maid to knocked on my door so late at night. I woke up abruptly feeling confuse, exhausted and empty......  While grabbing a weapon located by my bedside, I opened the door half naked with both eyes hardly open and saw my maid. "Apa dia? (What do you want)?", I asked in a husky and slow voice..... "Cik Emi (Rose Emini) asked to wake you up...", said the maid. "HAAA....? KENAPA.....? (WHAT.. WHY...?)", I asked, feeling abit confused thinking it is sill late at night......... and then it struck me... its BOOTCAMP day!!!!

I grabbed my handphone and saw the time.. 5:05AM........

Oh F@#K!!!!!!!!!! ..........and saw 25 MISSED CALL!!!!!! ......

AND THE PHONE RANG AGAIN............ I picked up.. and heard Emi's voice... before she could speak, I said.. I know.. I know.. I OVERSLEPT!!!!!!!!!! and hang-up!!

I was ready in 5 minutes..... Ok.. ok.... tipu..... I took 30 minutes including emptying the bowel etc.. to get ready and left the house at 5:30am, speed at 180-200km per hour and ARRIVED at 5:36am to see OSAMA's evil grin...and everybody else waiting for the Que to start.

Training session @ KL Alpha is always punctual at 5:45am sharp, a consistent discipline maintained by Sergeant Simran & KL Alpha'ians with the routine warming up. We were interrupted five minutes later by a convoy of two cars that arrived FASHIONABLY LATE... and out came a Mini Kojak with his spectacle and Beyonce!!!... ... and this was when it all began!!!

The convoy that ambushed and arrived fashionably late brought along with them a Christmas present of 60 groaning GRUNTS!! A record breaking moment for KL Alpha'ians... Thus far, the most number of grunts awarded to us was only 20. No wonder we had to import players from PJ.

There is no doubt that the Bootcamp training is already streneous, heart-pumping, blood sweating, tear-ful, fat burning and muscle firming session... but the additional imported Grunts added the final masochism touch with lots of extra Groans.... and moans.

There were three (3) part of workouts prepared for today. Part 1 commenced after the tearful groaning grunts, and everybody to stand into two lines. Each lines had to perform and alternate 2 sets of different workout each. The first set requires the first row to performed a Squat Hold whilst the second row did the squat jump.... the exercise was reversed to complete One set. After two sets of each, the workout was changed to Step Lunges & Jumping lunges, the Ballistic push-up & king kong push up, the jack knife & Flutter kick, The plank & tricep (cant remember the name) and finally the frog & ... (cant recall). Tomi, led the orchestra of moans with the biggest moan-er (don't bother looking at dictionary- most words are made up to suit the blog). My mind was still asleep and I can barely remember the exact  details of each workout... so I asked Adidas for more detail and if there was any mistake or error.. its because of Adidas...

The group was then divided into their respective Delta, Seal and Ranger grouping for the second part. One group was asked to run around the rugby field whilst the other two teams had to performed Starjump. When the second group starts running, the exercise was changed to Squat Jump for the two other group.

The group then proceeded for Part 3 to performed another circuit training........ that began with Seal Jack, Sprinting with Sandra Baglog, Push-up, deep squats, Jack Knife, Grunts, King Kong Push-up, Squat Jump and Star Jump... the duration of each exercises depends on the speed taken by the sprinter with Sandra. If the sprinter was slower, then we have to performed more repetitions of the listed exercises while waiting for their return.

With all the muscle aching workout, I burned a lousy 680 calories only... probably due to the newly discovered deformed knee cap that is still bearable but is consciously holding me back from giving in my 110%.

On a sampling of the four PJ'ians that attended KLA this morning, namely Mini Kojak, Beyonce, Cherry and Beaver....

.... we are not surprised with: (1) the number of grunts PJ'ians had to endure on every session and (2), why there was no-taker for 100% ACE-pact mooted by Angela Foo. Why.....? because from the random sampling of Four (4) Pj'ians, we can see how PJ'ians love AWOL as "A Way Of Life"..........

How fortunate are we to have the imported 60 Grunts from PJ today!! Please do come and join us again Mini Kojak, Beyonce, Cherry and Beaver.

HOOOOOYAAAAAH!!!!!!!!!!!!!!!

 
Other ref: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,  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..
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DR ASTON SPORTS CLINIC

Faizal Ariff, one of the trainer at the Bootcamp left a link on my Facebook page upon reading my knee-injury & dissatisfied experience blog at the KLSMC, click Blog KLSMC.

Faizal recommended Dr Aston Sports Clinic for me to get a second opinion on my knee and upon clicking the link, I discovered the Doctor is also a Blogger too and on Facebook (see: Dr Aston FB).... Since the clinic was only 10 minutes drive away, I immediately SMS for appointment (yes, even the HP number was made available on the Blog)... and within seconds of sending the sms, the Clinic called me to confirm my appointment at 5pm!!

"Please bring along your jogging shoe and a short for your 5pm appointment" said a well-mannered lady, presumably the receptionist.

I packed my short, jogging shoe, took along the KLSMC's X-ray & MRI before driving to Dr Aston Sports Clinic that is located at No 6, Jalan SS2/3, near the Taman Bahagia LRT Station and is a few shop-lots away from a Perodua showroom.

The clinic was  a simple but clean set-up.. after registering at the counter, I was called in by Dr Aston Ngai Seng Huey MBBS, MSc Spors Med (UK) within barely 5 minutes of waiting. I explained my knee problem and after changing into my short, Dr Aston examined both my knees while I lied down on the black examining bed.

I was then asked to performed a few squats (very easy without OBC Shakira pulses), step-climb and jumped back on the bed for further examination. After a thorough examination, Dr Aston massage my thigh to ease the muscle stiffness and strain, performed some physiotheraphy and an ultra-sound before going through a simple exercise as my homework at home. He also adviced those exercises that I should avoid and gym equipments that I should train with to strengthened the quadricep and hamstring that will support the knee. I have to slow-down on the running mileage and if possible, run in swimming pool instead to maintain the stamina without straining the knee.

After an hour of knee-examination, consultancy and physiotheraphy, Dr Aston viewed the KLSMC X-ray & MRI.

"Which Doctor did you see at the KLMSC?", asked Dr Aston. "I met Dr Saw for a total of 15 minutes after waiting for an hour!" I answered in annoyance.

"Dr Saw? The Guru... the best Doctor in the field", said Dr Aston, whom than added, "If you ever in need of an operation, that will be the best surgeon".

"Really? I went there because a friend recommended and not because of his credentials" I said.  

"Without knowing Dr Saw's background, credentials and without any expectation, I was not impressed with the whole episode. If I knew of his reputation, I would have been more dissappointed", I further added in frustration with both arms crossed and starring right through Dr Aston.

Dr Saw had recommended an operation for both knee and I asked for Dr Aston's opinion. . Dr Aston diagnosed my knee problem as "Knee Popliteus Strain/Tendinoses" (whatever that means) but most importantly, Dr Aston said my knee does not need any surgery but a proper care with regular leg exercises and physiotheraphy can avoid further damage... but I must observed a lower running mileage. Infact, Dr Aston said an operation should be avoided at all time unless really necessary.... music to my ears!

Take Note: Dr Aston adviced Runners to visit any sports clinic to de-stress the stiff and strain muscle after any race or competition to avoid any injury or prolonge damage.

Dr Aston was appointed team physician for the KL Dragons in the Asian Basketball League (ABL) on 14 october 2009. He was previously attached to the national Sports Institute for 8 years from 1997 to 2005.

After an hour of consultation and no waiting que for a fix appointment time, I was charged a reasonable RM173 including some gel, medicine and ultra-sound.

Nyna Mohsein, Suriana Saiful, Sabrina Sabri and those friends with a knee problem, you should call Dr Aston @ 03-78774399 or 0192103787 for consultancy or add Dr Aston Sports Clinic on Facebook FAN PAGE for free advice.....  Faizal, thank you for the recommendation.

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DKS 10- a knee-jerk that jerked my knee to KL SPORTS MEDICINE CENTRE

DKS10 = December Kiasu Session 10.
Another 2 more sessions for 100% ATTENDANCE & ACE!!!!!!!!!!! ...........

Three missed-calls from Rose Emini and I finally woke-up at 4:45am for the 10th Bootcamp session this morning against 2 other alarm clocks fixed at 4:30am. Last night sleep was heaven with the orgasmic 12km Malakoff run in the morning, a whole day rushing for errands and a late night drive to KLIA to export Nawal and Aaraf to London. My body, mind and soul happily ignored all the alarm-clock screams until the third missed-calls from Rose Emini...... which I immediately jumped out of bed and was ready in a nick of time to deprived the Kiasu... the pleasure to have me in a ridiculous outfit of their choice whilst training.

Today, at the 10th sessions......  there were fewer number of Bootcamp'ers.. but Sarge Simran, Shobha, Sulo, Shammy, Saroop, SSJ Chun, Suriana, S'Peckerman... (so many aSS'es at KL Alpha), Dr Malek, Farhanah, Farrah, Wai-Yee, Daniel, Danny, Ana and other hardcore Kiasu were all there before me........ Pheww.. I dont want to imagine the scene if I had overslept this morning.

With the fewer members and many AWOLS, we had the bonus Squat pulses and additional squat jumps which I did not mind at all even with the many 'magnifying glasses' closely watching me for any 'Cheat-form'....

Today, we had Sandra Baglog (Sand Bag) again.... and we had to RUN on tarmac whilst BEAR-HUGGING Sandra with BOTH ARM at CHEST level for the WHOLE duration....and this was when the knife-cutting knee pain that was first felt during yesterday's Malakoff race recurred forcing me to half-heartedly gave Sarge my Sandra..... with regret, but managed to complete the one hour killer session quite comfortably.

To avoid worsening the knee, I asked fellow Bootcampers for a Sports clinic and Faizal Ariff recommended the Kuala Lumpur Sports Medicine or the  KLSMC at Jalan Dungun, Damansara heights, Kuala Lumpur.

I browsed to search KLSMC's contact number, found and called for an immediate appointment preferably today and the conversation prevails.............


"We can only give tentative time for appointment Sir", answered a lady presumably the receptionist. "...but you can come and wait here to see the Doctor and we will slot you in when the Doctor is available" She added.


"How long do I need to wait? I do not want to wait for hours.."I asked.


"There is no confirmation Sir, the Doctor is very busy and we have many patients waiting", reiterated the receptionist.

Thinking, Wow this place must be really good with the full appointments, I should make a proper appointment rather than wait for an available slot....... I then asked, "Could you schedule for an appointment with a fix time-slot for me to see the Doctor?.. Err not necessarily today".


"Oh no Sir, everyday is like this, we can only give a tentative time. The Doctor's schedule is full ALL the time", explained the Receptionist.

Now I became abit agitated and asked further, "There must be an appointment time for me to see the Doctor? I can't be going there and wait endlessly without any bearing on waiting-time?!!!".

To cut a long drama short, the Receptionist slotted me in for 11:45am appointment with DR SAW KHAY YONG MB ChB (Liverpool) MCh Orth (Liverpool), FRCS (Edinburgh) Consultant  Orthopeadic Surgeon (Knee & Shoulder-Arthroscopy)..................

Being punctual, I arrived at Wisma Perintis, where KLSMC was located at 11:35am and went to the 8th Floor to be greeted with a pleasant lady whom asked me to register... There was only 1 patient waiting at the waiting lounge.

I waited and was Blackberry-chatting with Rose Emini in boredom. I was about to walked out of the centre when the nurse called me in at 12:30pm...... 45 minutes later from my scheduled appointment time.

After a 7 minutes check-up with Dr Saw Khay Yong, I was asked to come back at 2:30pm for an X-ray and MRI. I left for lunch and came back for X-ray and MRI at the 5th floor. The MRI took 30 minutes which I slept throughout the session and another 10 minutes for the X-ray. I went back to Dr Saw's clinic, passed them the copy of the MRI and X-ray and again was asked to wait...................

I waited for another 1 hour and 2 minutes to meet Dr Saw Khay Yong to read the X-ray & MRI and explained the diagnosis in barely 13 minutes. The total bill for 20 minutes with Dr Saw, X-ray and MRI was RM1,280 (excluding Medicine) and I was recommended 3 sessions of physiotheraphy a week until the next appointment on Wednesday next week. A session of physiotheraphy will cost RM220 per session.

Dr Saw diagnosed and explained my knee-pain problem was due to a born-defective knee-cap location and gave me two handouts that were full with medical jargons and terms to read... so here I am translating the medical jargon into a layman's term. According to Dr Saw, I was born with both left and right knee cap (patella) that is not centrally located (sort of 'Senget') on the femur groove. The mis-aligned knee cap was caused by a fiber muscle that held it away from the center.

This imbalanced knee cap cannot spread any pressure evenly and caused the knee cap to rub against the femur that had escalated its 'wear & tear' and may have damaged the bone cartilage which can only be confirmed during the surgery. The MRI shows a fluid build-up between the joint that may also signaled an inflammation. 





For me to continue running, the suggested long-term solution is to do a knee surgery for re-alignment of the knee cap to the center on both knees. Whilst a car alignment cost between RM15 to RM20, a knee alignment is a whopping RM15,000-RM20,000 PER KNEE. Dr Saw proposed to undertake the 1 hour surgery for both knees which I will be on crutches for 4 weeks and AWAY FROM RUNNING FOR 6 LONG MONTHS!!! Subhanallah...

After the 12 minutes of consultancy, I was prescribed with Celebret and Romesee which I did not have a clue what those are but I went to their pharmacy located at the ground floor and asked. The pharmacist explained, the Celebret is a pain killer and Romesee is a gastric medicine, in case the pain killer caused any gastric...... I did not buy the medicine.

I had sufficient experience dealings with Private Practices having been to most major government and private hospital in Malaysia and private hospitals in the United Kingdom for Leukaemia, to say that the KLSMC or any Private hospitals hours of waiting for a given fix-time appointment is not be acceptable by any standard.

I repeatedly explained (a diplomatically way of complaining) to the receptionist and nurses that the hours of waiting is unacceptable and a fix-time appointment should be a fix-time but landed on deaf-ear under the SOP that the Doctor is busy! Everybody working there at Dr Saw's clinic are already accustomed to the Doctor being a busy man that left me wondering if the patient or the doctor is the fee-paying party. I wanted to speak to the Doctor but he was very 'rushing'.

I have very low tolerance for waiting especially more with an exorbitant bill and barely 20 minutes professional consultancy advice. With the diagnosis that requires a surgery, there wasn't any advice given on the Do's and Don't which will only be explained once I attended the RM220 per session physiotheraphy.

Beside burning 680 calories at the Bootcamp session today, the whole day today was wasted at KLSMC. Now, I am home alone... thinking what should I do? and how to achieve my running resolution for next year or should I retire from running.... and the plan outdoor activity with mountain climbing etc.....? and if I should continue with the Bootcamp in January knowing various exercises requires a strong knee....

Maybe I should get a second opinion from a fix-time, no-waiting specialist centre? but whatever it is, there is only TWO (2) more sessions at the Bootcamp in December for a full 100% ATTENDANCE... ACE!!!! I guarantee i will achieve it!

HOOOOOYAAAAAH!!!!!!!!!!!!!!!

 
Other ref: 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,  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

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Malakoff 12km race @ Kiara Equestrian & Resort

I achieved my 2009 running resolution and ended my 2009 running calender with the Malakoff 12km run @ Bukit Kiara today. The Malakoff race this morning was my 11th race this year and my 30th race in total since I adopted running as a hobby. My 2009 resolution (or one of it) was to participate in at least 10 races in 2009. The longest distance I ran this year was the Great Eastern 30km run on 18 January 2009 after some 'technical error' in the Singapore 42km marathon registration.

Equipted with the Polar heart monitor watch, the strap & foot pod, water bottle bag, water bottle filled with accelerade (rehydration sports drink), iPod music, dry-fit socks, New Balance model 1223 running shoe,  Nike shorts, Malakoff vest, Halls extra strong candy and the timing-chip tied with the shoe lace...... I was ready to run!!

We parked the car and jog as a warm up for 10 minutes to reached the Start/Finish point and took a pink-wrist band as a form of registration. The race was flagged-off by Ahmad Jauhari, the Managing Director of Malakoff at 7am sharp. There were thousands of athlete running and the race began with a heart-throbbing 2km uphill route.... the killer!

The race was well-organised with sufficient supply of water & cups at all water stations, There were three water stations located at every..... 2km? All athlete was well hydrated. There were also lots of medic on standby by the roadside and most importantly there were negligible race marshalls on motorcycle & very few vehicle traffic that polluted the air with the exhaust-fume during the race... this unnecessary 'pollutions' was very typical in most other running events. Thumbs up to Malakoff, a race that I will never missed every year.

Abu lais Walli Mohamed and family too participated in the Malakoff race

After the first 2km uphill climb, runners were given another wrist-band that was white in colour and another wrist band in red as runners completed the 2nd running loop. The whole running route was hilly and heart throbbing but the weather was a runner's paradise.

At the first running loop, I met Shobha and Peggy, a fellow bootcamp'er running in pair. This run was Shobha's first race and Peggy's second. I saw Vinod, Shobha's husband earlier at the start of the race, standing under a lamp post and later waited by the finishing line for Shobha to complete her first race. Both Shobha and Peggy completed the race in 1 hour 17 minutes. Well done Shobha and Peggy!!!! The timing was good for a virgin runner.

(Picture from Left: Shobha Bala, Rose Emini, Nyna Mohsein and Peggy Hoegh

It was kind of Vivien Luyen to wake up early and gave us moral support by standing at the road side cheering us up and took pictures of fellow bootcampers cum runners. When we pursue the second loop, she went to the last 100 metre before finishing line and waited for everybody's arrival. Simran Latiff, the Bootcamp chief coach conveniently overslept and was marked DNS (Did Not Start) while Suriana Saiful,  the supposedly part of the cheering squad from the Bootcamp alongside Luyen too overslept and cheered us via Facebook at home under the comfort of her duvet instead.

With the three colourful pink, white and red wrist bands, I crossed the finishing line in 1 hour 25 minutes and burn a good 1170 calories.

It was a wonderful and pleasurable run.

After collecting the Finisher Medal, we..... Nawal, Abu Lais Walli Mohamed, Anita Ahmad, Fatin, Amy, Peggy Hoegh, Shobha Bala, Vinod Kumar, Rose Emini, Nyna Mohsein, Vivien Luyen, adjourned to Pelita, Desa Sri Hartamas for breakfast.

Faizal Ariff, one of our OBC coach had promised to wait at the finishing line to give us moral support but he too similar to his chief & Suriana had overslept... but came to join us for breakfast....  In fear of us not recognising him, he wore the scary grey Bulldog OBC T'shirt. It was kind of Faizal to wake-up early and joined us for breakfast or maybe he came to meet someone..... ?

(err.. dont get con by the plate of rice infront of me, I only had 4 half-boiled egg, tosei and Nescafe Tarik)

Until the next running even next year.. the New Balance 30km Race on 17 January 2009, Stay Tune............

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