.
I woke up and sipped my thick, sweet, creamy, strong coffee...... Nothing awakens the morning better than that aroma from coffee at 430am to get ready for the three times a week sweaty, tearful, painful and muscle-burning exercise at the Bootcamp.
5:35am!!!! We are all at padang Merbuk without any late-comers but there were Three AWOLs and our favourite trainer, the Taliban was also absent today. There were three trainers available, Corporal Faizal Ariff, Corporal Dharmendra and Lans Corporal Elin. Somehow, our workout-chemistry is strongest with the husky-voice, bearded, forceful and yet attentive Taliban.. Come back quick Sarge, need that extra-dose of motivation!
Corporal Faizal, today's Bootcamp commander began the workout with his trademark extended warm-up session and 40 seconds squat pulses as oppose to the normal 30 seconds per set... and we had three, 40 seconds squat pulses for the three AWOLs.
There were three well-planned circuits for today (circuit nicknamed by us):
1) Ketuk-ketampi Circuit (ciplak from KLA Delta Danial Ismail's expression)
2) TABATA KONG
3) Indian Circle.
Corporal Dharma took the first 'Ketuk-Ketampi' Circuit. The circuit was prepared with 5 cones; 4 red cones and 1 yellow cones (that was used to mark the last point) with approximately 20 meters apart. The Delta began with 10 seconds push-up at the first red-cone before having to sprint and stop at every red-cone for a one rep star jump. At the yellow cone or the last cone, everybody must sprint back to starting position. (thank god there wasn't any grunts for the slowest person)
The circuit was repeated for 4 sets with a different starting exercise; First was the 10 seconds push-up,then the 20 second Mountain climbers, 25 seconds hand-to-elbow and 30 seconds Grunts.
After being abused by Corporal Dharmendra, we moved on to Corporal Faizal for the TABATA.. or Twenty Second non-stop exercise and break for 10 seconds before repeating the cycle with again with a 20 second workout and so forth........
The 20 second workout was alternated as follows:
1) 8 sets of 20 seconds King Kong Push up
2) 8 Sets of 20 seconds deep Squat
Although there is a lot of 'Ong' (meaning Prosperous) with the number EIGHT as the Chinese-belief but the EIGHT sets prepared was far from Ong...... and more like 'Kong' (meaning Die).
After being exploited with the Kong-Exercises, we move on to the third circuit that divides the whole platoon into three team with an equivalent mixture of Delta, Seals and Rangers.
The three trainers took one team each and each team was asked to make a circle with both arm-apart from each other. We had the muscular Wesley Snipe look-alike Corporal Dharma as our team-trainer. Everybody in the circle must do a deep squat. Everybody beginning with me, had to sprint anti-clockwise a full one circle back to their starting position. Once one-team member completed one-circle-run, Corporal Dharma will tap the shoulder of the next person on the right for him to run ala relay. During Zaiem's turn, he sped like a lighting bolt and tergolek....(skidded) on a muddy section which started the laughters in our team. Kenix ran like a wild horse blowing away my hair... catching up with lost seconds from Zaiem's fall but our team was second last and had to performed 5 easy grunts whilst the last team had to do 10 grunts.
The session ended with the routine warming down session. Today's session was quite mild and light. I prefer a session that knocked my heart out of my chest and pumped my vein out from my skin... a sort of hardcore, killer, breath-taking extreme workout!!
There were some good discussions @ OBC page today initiated by Rukaiyah Manis on "Why do you joined the Bootcamp?"... and here are some excerpts (extracted without any editing): I trust this excerpts will be an inspiration to others to take charge of their health and fitness........... it is never too late.
Rukaiyah Manis: "because I was diagnosed with high blood presser and refused to take medication for it. I wanted to have workout activities in my lifetyle... fate determine that i joined facebook, started to play games and saw bootcamp ad, that was 7 months ago......."
Celine Ooi: "I was bored in dec due to cancelled holiday plans. i read abt bootcamp at suanie's .... meant as a one-off in dec, but i continued in jan and have signed-up for feb!"
I woke up and sipped my thick, sweet, creamy, strong coffee...... Nothing awakens the morning better than that aroma from coffee at 430am to get ready for the three times a week sweaty, tearful, painful and muscle-burning exercise at the Bootcamp.
5:35am!!!! We are all at padang Merbuk without any late-comers but there were Three AWOLs and our favourite trainer, the Taliban was also absent today. There were three trainers available, Corporal Faizal Ariff, Corporal Dharmendra and Lans Corporal Elin. Somehow, our workout-chemistry is strongest with the husky-voice, bearded, forceful and yet attentive Taliban.. Come back quick Sarge, need that extra-dose of motivation!
Corporal Faizal, today's Bootcamp commander began the workout with his trademark extended warm-up session and 40 seconds squat pulses as oppose to the normal 30 seconds per set... and we had three, 40 seconds squat pulses for the three AWOLs.
There were three well-planned circuits for today (circuit nicknamed by us):
1) Ketuk-ketampi Circuit (ciplak from KLA Delta Danial Ismail's expression)
2) TABATA KONG
3) Indian Circle.
Corporal Dharma took the first 'Ketuk-Ketampi' Circuit. The circuit was prepared with 5 cones; 4 red cones and 1 yellow cones (that was used to mark the last point) with approximately 20 meters apart. The Delta began with 10 seconds push-up at the first red-cone before having to sprint and stop at every red-cone for a one rep star jump. At the yellow cone or the last cone, everybody must sprint back to starting position. (thank god there wasn't any grunts for the slowest person)
The circuit was repeated for 4 sets with a different starting exercise; First was the 10 seconds push-up,then the 20 second Mountain climbers, 25 seconds hand-to-elbow and 30 seconds Grunts.
After being abused by Corporal Dharmendra, we moved on to Corporal Faizal for the TABATA.. or Twenty Second non-stop exercise and break for 10 seconds before repeating the cycle with again with a 20 second workout and so forth........
The 20 second workout was alternated as follows:
1) 8 sets of 20 seconds King Kong Push up
2) 8 Sets of 20 seconds deep Squat
Although there is a lot of 'Ong' (meaning Prosperous) with the number EIGHT as the Chinese-belief but the EIGHT sets prepared was far from Ong...... and more like 'Kong' (meaning Die).
After being exploited with the Kong-Exercises, we move on to the third circuit that divides the whole platoon into three team with an equivalent mixture of Delta, Seals and Rangers.
The three trainers took one team each and each team was asked to make a circle with both arm-apart from each other. We had the muscular Wesley Snipe look-alike Corporal Dharma as our team-trainer. Everybody in the circle must do a deep squat. Everybody beginning with me, had to sprint anti-clockwise a full one circle back to their starting position. Once one-team member completed one-circle-run, Corporal Dharma will tap the shoulder of the next person on the right for him to run ala relay. During Zaiem's turn, he sped like a lighting bolt and tergolek....(skidded) on a muddy section which started the laughters in our team. Kenix ran like a wild horse blowing away my hair... catching up with lost seconds from Zaiem's fall but our team was second last and had to performed 5 easy grunts whilst the last team had to do 10 grunts.
The session ended with the routine warming down session. Today's session was quite mild and light. I prefer a session that knocked my heart out of my chest and pumped my vein out from my skin... a sort of hardcore, killer, breath-taking extreme workout!!
There were some good discussions @ OBC page today initiated by Rukaiyah Manis on "Why do you joined the Bootcamp?"... and here are some excerpts (extracted without any editing): I trust this excerpts will be an inspiration to others to take charge of their health and fitness........... it is never too late.
Rukaiyah Manis: "because I was diagnosed with high blood presser and refused to take medication for it. I wanted to have workout activities in my lifetyle... fate determine that i joined facebook, started to play games and saw bootcamp ad, that was 7 months ago......."
Celine Ooi: "I was bored in dec due to cancelled holiday plans. i read abt bootcamp at suanie's .... meant as a one-off in dec, but i continued in jan and have signed-up for feb!"
3.For better stamina
4.Love outdoor workout"
Oh, i am now looking forward to trying out my very first water-rafting activity with one of my best friends, CH, end of this month! Hopefully it's materialised & i can pass that too. I am scared, please keep an eye on me, buddy, don't let me die yet!"
Now, I can safely say that joining OBC is something I thought I ... See Morewould never do in my lifetime!!! I mean...flipping tyres? carrying rifles? Sandbags? No, no...not me!! I'm too much of a girly-girl!! But I'm doing it...and I love it!!! HOOYAH!!!!"
Admittedly I've been lurking around for a few months and even when Sulo and Ee-Lyn joined, I said I was too busy that month (I was!) but I knew if I had wanted it so badly, I would've just joined them. No excuses, right? So, after 'chickening' out a few times, opening and closing the OBC website, I (finally!!) registered for January. (And have registered for Feb as well.)
My goals are simple:...
1. Do NOT pass out/ throw up while running.
2. Get my ass into those jeans I've had to leave behind 4 years ago. I know they're waiting for me ;)
3. To live better.
I joined OBC because I wanted to fit into my 25.
Now that I can, I'm still staying because OBC is just too much fun. I think I'd be quite lost if I didn't have to wake up early on Tues/Thurs/Sat.
And I actually love the mud. :)"
Joyce Chuo: Recommended by a friend who have joined OBC 2 months earlier while knowing that I'm looking for a different work up besides my Yoga practice. Was told that this is a totally different sport/ exercise which everyone goes as a team & get motivate/ encouragement by each other to get you tru like a family ...
And of course, guaranteed results ... even thought the fee is slight "costly" but I always believe in what you pay is what you get ... and yet I would need to get myself committed or else ... what you've paid will gone to waste definitely...
I have actually loose 30kgs since 3 years ago ... but then gained 10kgs easily within 2 yrs of "honey-moon" period ... hardly denied that I just love fooooods soooooo much, you won't only see me having Banana Leaf on Sunday ... (some more CK now keeps offering me banana juice & durian juice ... hmmm = =lll ) Don't think of joining those fitness centre as I know I'll be end up watching TV shows, listening to gossips, enjoying the cool-air ... instead of working on the cardio/ classes.
I won't hope to fix in a 25" jeans but at least to get a firmer/ toner figure, healthier life style ... & "bonus" ~ meeting new faces and get real good laugh here :) Surrounded by lot of funny ppl in OBC even I might look bit quiet/ serious or perhaps shy *_* ...
Guys, you really make my day & you are the best! Gotta stick with OBC & HOOOYAAAHHH ~"
Gail Taylor: "hi rukaiyah :) thanks for sharing .. bc great workout for all of us , we will all be healthier, great for the body and mind, most of all the no1 challange is against ourselves to improve every month.. pls come and join us pj pm's again soon your words of encouragement was so welcome hooyah"
Shazana Agha: Wow - these are interesting stories guys! Even if it’s for banana leaf! Suanie, I’m glad you bypassed gastric surgery :) Corp Faizal - fake, plastic gyms reeking of commercial gluttony [oklah, maybe a bit too harsh…] and clinging on in desperation via compulsory yearly contracts – hmmm… certainly not on for me anymore.
Initially, I joined because of the usual weight loss motivation, the ‘feel good factor’ and OF COURSE to be able to have banana leaf/nasi lemak/teh tarik (kurang manis) without dying at a premature age.
But as time went by, it finally hit me, why people actually go crazy over sports. For someone who never really pursued sports in school, this was like discovery of the decade (for me lah) – exercise REALLY makes you feel good - my MUM’s really not lying!! It really does give you the whole ‘optimum performance’ thing. Dan secara psikologinya, [this is my last point, I swear!] something i noticed [yes lah, i know it's not ground-breaking!]:
In bootcamp, or in any form of competitive sports, everyone is constantly driven to do THEIR best, to persevere and carry on. And it’s amazing how this mental attitude can (creep into?) be translated in our real lives, whether it’s work, family, health, personal integrity etc. – you kind of get conditioned to only want your best, no compromise and no more self-sabotage.
Not that easy lah of course, but I'm think ground-breaking theory does work at some level.
Thanks Rukaiyah for posing the question. Have a good weekend everyone! 250 patah perkataan (haha...sorry guys!)"
Pilates WYC: "Although I have been doing group fitness classes for many years, have always been interested in doing military style training in outdoor conditions. I felt that my fitness level needed a kickstart to get it up to a higher level. My cardio level is good & my form is ok but I needed to get stronger.
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Other ref: OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12, 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..