POOL PARTY CUM HEALTH FREAK CELEBRATION...

.Cup cakes compliment from Zaiem Razak...

A 'By-Invitation' only invitation was sent out to a bunch of fitness freak to celebrate another month of consistent training in line with perhaps a healthy new year resolution. 60 fitness freaks gathered for a pot-luck at my house in Penchala at 7pm last night.

The Pool-party pot-luck was also to celebrate the winnings of KL Kiasu during the recent Platoon VS Platoon and the ACE-Achievers.


Both our Chief Cam-tains Rose Emini & Nyna Mohsen were performing their Umrah and without them..... we have to apologize if not all the moments were captured and if we missed taking any friend's pictures. These were amongst the 60 friends that came for the pool party...

The night was 'food-full' and educational to some. Shobha Bala had her first taste of Nasi Dagang... a kelantanese meal. She at first mistaken the rice for a special brown rice which I misled her into thinking it is similar dietary to brown rice... but actually nasi dagang is really sin-ful for dieters.

There were more than 20 types of meals. The nasi dagang was Nawal's contribution. There were three types of Fried noodle, 4 types of pasta, meat pie, chicken pie, roti nan, garlic breads, capati, chillie crabs, stuffed-squid, fried squid and mash potatoes.

I... err maybe WE lost control with all the food and the desserts.........

and we did not stop eating...

When everybody was a bit sober, the Chief Dr Malek Aziz made an announcement.....

Dr Malek Aziz Opening speech: We gather tonight to recognize the commitment and effort of some friends that went the extra-mile to improve their fitness and health by being consistent with their training. When we initiated the ACE (100% Attendance, Commitment & Effort) in November 2009, there were only a handful of committed bunch but we managed to gather 16 committed 'kiasu'. In December, the number increased to 19 and in January we had 30 ACE-rs (see: ACE HALL OF FAME).


In recognition of that commitment, we invite Armin Baniaz to give out the certificate... Armin is not only the host but also the person that initiated the ACE. We were all very religious and quiet minding our own business until he came and brought us together to another level. 


We will be giving out the ACE CERTIFICATE for the achievers in the month of November 2009, December 2009 and January 2010. 

Everybody was quiet......... listening to Dr Malek's speech.

Dr Malek Aziz then called out every ACERS (that attended the party)... I apologized if I missed out anybody from the photos... 

SURIANA SAIFUL

CHUN CHIA KAI... @ Chiakie... @ Chunster.... SSJ (this 'sotong' brought a few type of 'Sotongs' for the party)

VIVIEN LUYEN OW

NAWAL AINI ZULKIFLI

FARHANAH BAMADHAJ

LILIAN LIM

SULOSHINI JAHANATH

DANNY QUEST

AMY HO

DANIAL ISMAIL

DAING DANIAL FITRI

PUTRI JANNA

NATASSYA LEE

LIZZA ABDUL RAHIM

SYAZANA AMRAN

ILYANNA AYOB

IRWAN ANUAR

WAN ROZANA AZIZ @ ANA AZIZ KASIM

ZAIEM RAZAK

SHOBHA BALA... The only recipient of DBK (Damn Blardy kiasu)

Many friends had left after food but we proceeded with those that are available...

AND FINALLY....... DR MALEK AZIZ & ME... 

We ended the night with a closing speech from me.

Well Done guys.....

After the certificate presentation, there were only a handful of people left.. others had 'work' tomorrow.. (as if we don't?) and we gathered by the pool-side for a group photo.

and after the Group-photo...... naturally (should have guessed), I was thrown into the pool

Dr Malek Aziz then started the ball rolling...

and then he walked very proud....

but of course, what goes around comes around! Wasssup Doc...

then Arief....

and the 'red-tee' to be....... Hafiz Omar.....

Syazana Amran too hesitated but no way she can escape.....

a moment later... everybody were in the pool...

Chun SSJ & Danial Fitri were the culprit that got everybody into the pool.... Which was fun and hilarious..

and Zaiem was the culprit that got most ladies in the pool

Farhanah.. I'm sorry if it went overboard. Next time, I guarantee to put Zaiem on leash.. 


...and Arvind, he VOLUNTARILY jumped to AVOID being thrown out into the pool!! (When everybody else were thrown)

and yet, he had the guts to throw other people in the pool... (stick tongue out..)

After various FAILED appeal by Shobha Bala on behalf of her husband, Vinod... Vinod too had no choice but to jump into the pool.

The party ended early...... at 11pm since tomorrow is a working day. January and our New Year Resolution ended well. Now we have to continue to be consistent throughout the year.

Nawal Aini Zukifli, Farhanah Bamadhaj, Iliyana Baharom, Yushiza Yusof, Lizza Abdul Rahim, Rozana, Suriana Saiful, Jason Moriarty and Vivien Luyen Ow... ESCAPED WITHOUT GETTING WET by hiding in the karoeke room ..... We shall have Pool-Party Part II when Rose Emini & Nyna Mohsen are back and there shall be............ NO escape!!

Until then........ Stay Tune..


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OBC-FEB1/12: Benchmark timing again.........

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There will be a benchmark timing recorded at the beginning, before the start of the Original Bootcamp session for newcomers and at the end of the twelve session. For seniors, the assessment will determine their improvement that is benchmarked against their previous assessment. Today was my fourth  benchmark assessment and compared to the first assessment, I am proud of my timing........ although I was targeting a better time. I am inspired, motivated and proud to see the improvement and progress of other recruits (See: OBC Timing Records).

The circuit for benchmarking assessment is similar every month but the condition of the field varies all the time without a perfect field condition. At times, the field was flooded with ankle deep mud and once, the field was dry but with an uneven surface (resulting from the mud & flood). Today, part of the field was muddy and un-even. I heard Claire fell while running. During one of the assessment, I lost my shoe and had to search for it in the mud. In another assessment, I lost the right shoe sole and ran without it......  it was so slippery.

There were two part of the assessment. First part was for overall strength and the second part was a 1-mile run. For more details on the benchmark circuits, please refer to previous blog-entry (January-Assessment; December Assessment, November Assessment)

The push-up, grunts and military sit-up was not difficult but when pressing for speed, sometimes the form was incidentally subconsciously compromised... or it felt like it or maybe the circuit was getting easier. During the One-Mile run, at first I cruised slowly behind Chun SSJ and came second on the first lap but this Super-Delta was too fast for me to catch up. He disappeared on the third lap.  I slowed down on the third lap in hesitation, worried about my knee. Claire, another Delta overtook me before I heard Jordan whispering from behind.... 'Armin.. you can do it'... and bypassed. I cruised slowly with Jordan for two laps. As I completed the fourth lap, Corporal Faizal screamed "bigger stride Armin!!" that woke me up from the "Runners' high hallucination" and I increased my speed. I lost Jordan after the fourth lap and continued to run faster to catch up with Claire. There was a sudden surge of energy when Lans Corporal Stephanie called out my name and kept appearing (from nowhere)  beside me prompting two more laps. I sprinted the last two laps and scream "TIME.. TIME..... TIME...... as I get nearer to Corporal Faizal on the last lap......... "9:03!!!!", screamed the young eligible Corporal a few moment later...

I continued to run a shorter lap as a recovery run... my chest was pounding at Richter scale 9.0 earthquake... worst than a tsunami. I could not breath... I just could not breath......... I lied down on the bed of grass until the Richter scale record a better ratio.

Before the warm-down, I did another 30 repetition of push-up... suddenly I felt the exercise today was not enough...  Maybe I need to go to the gym later. Now, I am still feeling very 'high' probably from the excess adrenaline during that last sprint....

Maybe this is why the Bootcamp is so addictive!!

HOOOOOOOOYAAAAAH!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME.

January OBC 2010: OBC jan 12/12, OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12.

December OBC 2009:  Kiasu 15, Kiasu 14, Kiasu 13, Kiasu 12, Kiasu 11, Kiasu 10, Kiasu 9, Kiasu 8, Kiasu 7, Kiasu 6, Kiasu 5, Kiasu 4, Kiasu 3 (timing), Kiasu 2, Kiasu 1.

November 2009 OBC:  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

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MUSA ZAHIDIN AHMAD ZAIDEE - You made it to your 36th BIRTHDAY..

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Musa Zahidin Ahmad Zaidee turned another year older on 1 February 2010. I have known Musa since Form 1 back in Bukit Bintang Boys Secondary School, 24 years ago as we enter the teenage-hood. During our teens, we had explored, experimented, rebelled, teamed-up on group fights, double & group dated Sri Aman'ians & other girls, and went through the whole teenage cycle..... errr sort of tunggang terbalik together.



When we were 17, Musa was the friend that carried (together with Abul) and drove me with his Alfa Romeo Coupe car reg no "WAR 7451" to the University Hospital where I was admitted for almost a month after being involved in a major car accident during my holiday back from London. My forehead was permanently scarred and Musa's car was permanently stain with the blood. I went through 3 major operations to remove the glass pieces in my forehead.. The accident happen on the first day of my arrival from London.

I pursued my university degree at the Buckingham University and Musa Zahidin went to Oxford-Brookes University located 45 minutes away from Buckinghamshire. During University, we rented a car and explored England and Scotland in a time-span of a week travelling thousands of kilometres. Musa too was the speaker that introduced me during my wedding.

There were too many fond memories as we grew older.

We went through various ups and down, thick and thin in life together and I am proud to have such a friend. Last night, his wife Mimi Abdullah organised a surprise birthday party for him at the Red-Box, Garden Mid Valley. I was stuck at another function and regrettably had missed it. Musa and Mimi, my deepest apology.

Musa, you have been a wonderful and a good friend. My prayer for your better health, wealth and happiness on your birthday.

HAPPY BIRTHDAY MUSA ZAHIDIN & 

THANK YOU MIMI FOR LAST NIGHT'S INVITATION.

p/s- and on your birthday too....... may you be younger, look younger and feels younger... its time to join Mimi @ the Fitness first gym!!!! ..........or join me at the Original Bootcamp.

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OBC- JAN 12/12 life is full of 204 Grunts & 102 Push-up

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Waking up in the morning at 4:30am to get ready for Bootcamp was very challenging especially with excessive workload, night functions and travelling to attend to. When I first enrolled for the Bootcamp in September last year, I was sick and missed two Bootcamp sessions. When I came back for training, I lost the momentum and the stamina that I had built. There were also many absentees. Whenever there is a football or rugby match at the eve of the Bootcamp, the attendance for the next day became worse. Shobha Bala for one, will be absent at least once a week on Monday and everytime there was a football match *stick tongue out*. The rest... quietly and secretly FFK. I saw the trainers too were disappointed at our commitment and I saw the energy in the trainers when they saw a full attendance.

Started out with Nawal Aini, Rose Emini Pahamin, Nyna Mohsen and I, we made a promise that we will attend EVERY BOOTCAMP session for better HEALTH & FITNESS and as a show of respect and gratitude to the trainers whom tirelessly never failed to motivate us!!! Yes... it is their duty to motivate us but those that have been a Gym member and those that had subscribed to Personal Trainer would know and understand that most gym-Trainers does it for money and not out of passion but Bootcamp trainers especially Sergeant Simran PASSIONATELY went ALL OUT to make sure that WE ARE MOTIVATED in every session and gave our 100% EFFORT.

We first spoke to Dr Malek Aziz & Farhanah, whom had NEVER BEEN LATE nor MISSED ANY SESSION since October when we first join the Bootcamp. They agree to make ACE a motivating factor for us all. Shobha Bala then joined the ACE & made it more interesting by creating a penalty for those that broke the ACE-pact which saw Kenny Smith training in Scottish Kilt and Arvind Patmarajah in Red-Skirt.... hence the DBK (Damn Blardy Kiasu) title bestowed only on Shobha!!

We had only 16 committed recruits when we started the ACE-Pact. In December, the number increased to 20. Now in January 2010, we had 30 committed ACE.

Today........ WE DID IT AGAIN!!! ANOTHER MONTH OF ACE!!!! Those ACE-ACHIEVERS are listed in the "ACE-HALL OF FAME".. as an honor for their commitment which is a DAMN WORTHY effort... trust me, it was not easy to juggle between late work hours, travelling, lack of sleep, sickness etc.......

We are PROUD that since October 2009, NONE of the ACE-rs were LATE for training... a discipline that is worthy of the Hall of Fame.

We had Sarge Simran, Corporal Faizal and Lans Corporal Stephanie today. Today's training was taken for Grunt'ed. A kick-ass fantastic workout. The Delta had 17 toys to play with. We had Four (8) Mock Rifle, One Batang Putih (White pipe), Two blardy big and heavy rope and Six Sandbags.

We had two Check-points aka Store. All the toys were kept at the first store and the other check-point was errr about 200 metres away... (the distance between one rugby goal post to the other goal post).

Every Delta must form a line from the first check-point to the the second checkpoint and pass all the items one by one from one recruit to the other, until all items are transferred to the second check point. Then we had to pass all the items back one by one, from one recruit to the other back to the first check-point. Sarge Simran without failure, went from one end to the other to motivate us and most of the time perform the exercises with us....  this had never failed to impress us.

The circuit was repeated for the second set but everytime an item was passed to the next person, he/she must perform 6 Grunts before passing another item. By the time all items were transferred to the Second check-point and back to the first check-point, every Delta would have performed........ 17 toys multiply by 6 grunts and multiply by two (from check-point 1 to check-point 2 and back to check-point 1) a total of 204 GRUNTS.......... plus another 20 for dropping a toy (sheessh who la this person! but thank you).

So in total we had 224 GRUNTS today!!!

On the third set, one of the toy (the blardy fat and heavy rope) was taken out from our list of toys and when an item was passed, we had to performed 3 push ups instead of the 6-Grunts!! With 16 items, 3 push-up per item and from checkpoint 1 to Checkpoint 2 and back to checkpoint one again, in total we did 96 push-up!!!

After completing three sets of the above, Sergeant Simran led the Deltas and ran with us 3 rounds around the RUGBY FIELD before ending it with the routine warm-up.

I can never imagine doing 224 Grunts and 96 push-up......... today's Bootcamp was damn blardy FABULOUS!!! and could help feeling damn blardy PROUD ACE-R!!! It would be good to have some entertainment this month with somebody in an 'OUTFIT' but the fact that NOBODY failed the ACE, is a signal that everybody are more committed to better Health & Fitness... okay ok.... don't nag me on Cigarettes.

HOOOOOOOOYAAAAAH!!!!

Other ref:

Platoon Vs Platoon; ACE-HALL OF FAME.

OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12, 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..

Suicide or Murder @ DAMANSARA PERDANA ?

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26 January 2010, my brother Faris Zulkifli was watching television at his Damansara Perdana Condo when he heard a loud 'bang' outside his condo located on the first floor at 3:30am. He walked out to his balcony and saw a half naked body on the ground floor common area. He called the Police and rushed down to the ground floor and checked the pulse but he was already dead. All the Damansara Perdana Condo security guards were hopeless and ran away. Faris went up to his condo and took a towel to cover the body. The security Guards were no where to be seen.

The badly battered body belongs to a male Sudanese student whom fell from his condo on 17th Floor. Petaling Jaya district police chief, ACP Arjunaidi Mohammed, said "The half-naked body had serious head injuries caused by the impact of the fall. We are still investigating the cause of death and have not ruled out any foul play."

The body has been sent to the Universiti Malaya Medical Centre for post-mortem. Arjunaidi said the unidentified man was a student at one of the private colleges in Damansara and is believed to have fallen from the 17th floor apartment he stayed at with a fellow Sudanese. But, during the incident, the victim was alone."We were informed that his friend are now in Canada," added Arjunaidi.

Anyone with information related to the incident is urged to contact the Petaling Jaya Police District at 03-79662222. For more stories see: Malay Mail or Harian Metro.

EMkay, the developed for Damansara Perdana or the building management office should and must ensure proper and qualified security guards are employed at all times. The guards were either scared of the dead body or maybe an illegal immigrants that should not have been employed on the first place especially to safeguard the community that resides at the condo. Residents at the Damansara Condo should lodge a police report to investigate the qualification and permit of the foreign workers employed as security guards.

What is worst than a suicide or murder is to have a non-functional security guards....

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BOOTCAMP 100% ACE HALL OF FAME...

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HALL OF ACE

100% ATTENDANCE, 100% COMMITMENT 110% EFFORT!!!

.....RAIN, HAIL... or SHINE!!! 

ACE, ACE-Pact or the Hall of ACE is a mutual voluntary effort by a group of recruits undergoing the Bootcamp Training to motivate and aspire each other to Attend every session/every month without failure and be Committed with 110% Effort during each session for better fitness and health. 

Rules of Engagement:

1) 100% Full Attendance at all 12 Sessions or 12 hours Bootcamp attendance per month.
2) Those that joined the ACE-Pact and broke it, will be penalise by wearing an 'Outfit' chosen by the 'Council'.
3) MC, AWOL or Absenteeism is not acceptable and is not in ACE-Vocabulary.
4) The 'Council' comprised of every members of the HALL OF ACE.

* FOR BENCHMARK TIMING ASSESSMENT CLICK HERE.

MARCH 2010 (XX ACE-rs)

(WIP)

FEBRUARY 2010 (XX ACE-rs)

(WIP)

JANUARY 2010 (30 ACE-rs)

(The HALL OF ACE for January 2010 is unique as we had the unprecedented Platoon VS Platoon which was an additional 2 Hours  of exercises.... therefore, the Council had resolved to accept those whom had missed a maximum of 2 sessions, to qualify for the HALL OF ACE.)

TOP FROM LEFT: 

Row 1: 1) Dr Malek Aziz (aka Doc M), 2) Shobha Bala DBK 3) Farhanah Bamadhaj 4) Nawal Aini Zulkifli, 5) Rose Emini Pahamin  

Row 2: 6) Nyna Mohsen, 7) Chai Soo Pey, 8) Angela Foo (YTF), 9) CK Chun Chia kai SSJ, 10) Vivien Luyen Ow

Row 3: 11) Suloshini Jahanath, 12) Amy Ho, 13) Kenix Lim, 14) Raja Rahman Mansor, 15) Ilyanna Aylin

Row 4: 16) Irwan Anuar, 17) Wan Rozana Aziz @ ANA, 18) Danny, 19) Danial Ismail, 20) Daing Danial Fitri

Row 5: 21) Natassya Lee, 22) Rienna Choo, 23) Saroop @ Roopi Rampal, 24) Hafiz Omar, 25) Lizza Abdul Rahim

Row 6: 26) Syazana Amran, 27) Armin Baniaz, 28) Zaiem Razak, 29) Nadia Tajuddin, 30) Sham Ser

DECEMBER 2010 (19 ACE-rs)

TOP FROM LEFT: 

Row 1: 1) Dr Malek Aziz (aka Doc M), 2) Suloshini Jahanth, 3) Shammy Ooi, 4) Danny, 
Row 2: 5) Daing Daniel Fitri 6) Peggy Hoergh, 7) Farhanah Bamadhaj, 8) Shera Ann, 
Row 3: 9) Puteri Janna, 10) Wan Rozana Aziz 11) Nyna Mohsein, 12) Shobha Bala, 
Row 4: 13) Rienna Choo, 14) Rose Emini Pahamin, 15) Amy Ho, 16) Chai Soo Pey, 
Row 5: 17) CK Chun Chiakie SSJ 18) Suriana Saiful, 19) Armin Baniaz Pahamin

November 2009 100% ACE-LIST (15 ACE-rs)

TOP FROM LEFT: 

Row 1: 1) Suriana Saiful 2) Nawal Aini Zulkifli 3) Shobha Bala, 4) Armin Baniaz Pahamin

Row 2: 5) Chun Chia Kai SSJ, 6) Rose Emini Pahamin, 7) Nyna Mohsen, 8) Dr Malek Aziz,  

Row 3: 9) Farhanah Bamadhaj, 10) Peggy Hoegh, 11) Tricia Especkerman, 12) Vivien Luyen Ow

Row 4: 13) Lilian Lim, 14) Kenny Smith 15) Michelle Smith 16) Shammy Ooi

FOR BENCHMARK TIMING ASSESSMENT CLICK HERE.


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OBC- JAN 11/12. Flat Tyres..

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Today is the last 2 sessions for 100% ACE!!! Rose Emini Pahamin & Nyna Mohsein had already replaced this last 2 days at PJ Bravo during the first two weekends of the month having anticipated their travelling schedule to performed Umrah at Mecca,Saudi Arabia.

The Kiasu Council had also re-define the 100%  ACE as a full 12 sessions or 12 hours of attendance at the Bootcamp and accepted the 2 hours @ Platoon VS Platoon as part of ACE. Therefore granting the appeal by Dr Malek Aziz, Farhanah Bamadhaj, Shobha Bala, Vivien Luyen Ow, Saroop Rampal, Danny, Wan Rozana Aziz and Nawal Aini for a maximum of two stay of leave from January Bootcamp. As such, as of now, all the 31 ACE-PARTICIPANTS are still an ACE.... subject to the last session this Friday, 29 January 2010 which is last determinant factor for "KIASU ACE HALL of FAME".


As normal, we gathered at Padang Merbuk rugby field for our thrice weekly training. Today session was breath-taking, strenuous, hard, kick @ss and painful.. just the way we love it!!! Sergeant Simran, Corporal Faizal Ariff, Lans Corporal Stephanie was the trainers for the day. The field was ready with red and yellow cones prepared. There were Five Red Cones 10 metres apart and One Yellow cones approximately 30 metres away from the fifth or the last Red cone.

We had no penalty grunts or squat pulses after the routine warm-up and our platoon was divided into their respective rank Delta, Seal and Rangers. The Delta's circuit was with a huge tyre that was stuffed with 6 sand bags. (Four times bigger than the tyres in the picture on the right)

The Delta was further divided into 5 teams of 4 pax per team. Each team took their position in five files.that was marked with the Red-Cone to performed the followings

Red-Cone 1) Star jump
Red-Cone 2) mountain climbers
Red-Cone 3) push-up
Red-Cone 4) trusters
Red-Cone 5) Lift & run with Tyre

The Red Cones depicted the particular exercise that the team must perform at the spot. Every team must performed the respective exercises until the team with the tyre ran and return back to start position- Red Cone 5. The four person in the team with the tyre must carry the tyre with their hand at shoulder height and ran with it to the yellow cone and back to where they start. The longer the team with Tyre took to be back at start position, the more repetitions other teams must perform (the exercises). If the team performing the exercises stopped or cheated in the exercise-form, time will be added before any water-break is given. When the team with the tyre return, they will go to shift to Red-Cone 1 and those team at the Red-Cone 1, move to Red Cone 2 and so forth ala relay. the cycle continues for 8 minutes before a 1 minute water break was allowed.


The Yellow-Cone marked the spot that the team with the tyre supposed to run and U-turned back to Red-Cone 5.

We managed to complete 3 sets in the given 8 minutes before we took 1 minute water break. After the water break, we continued with the same circuit but the exercise was change to the followings:

1) diamond push up
2) Mountain Climber
3) Jumping Lunges
4) king kong push up
5) tyre

We completed another 3 cycles in the second 8 minutes and took another 1 minute water break. Then, we continued with the second set that was all about Sprinting.....

The Rangers ran first across the rugby field and back......... and while they ran, the Delta and Seals performed the Star-Jump until the rangers return. After the Rangers return, the Seal ran............ and the Delta and Rangers continue with the Seal-Jump until the Seals returned. While the Delta ran, the Rangers and Seal did the same.

The exercise, was then change to an abdomen exercise while lying down. With head and shoulder up, the hand must touch the shoe-lace with the leg raised at 90 degree. The Delta, Seal and Ranger took turn to run across and back from the Rugby Field on a similar relay while others performed the exercise awaiting for their return.

The third set similar except the exercise was now changed to Tricep dip.

I am always impressed and motivated by the Trainers' fitness. At the Bootcamp, the trainer trained with us and not just all talk and command. Today, Sergeant Simran carried the tyres with us, sprinted faster than any of us, performed push-up, did the squat pulses along with all of us and never failed to performed any exercises prescribed to us perfectly. Sarge Simran's attitude is a motivation to all of us and should be made an example for other OBC and non-OBC trainers too.

Today was another excellent day of workout.......... Although I only burned 640 calories but the tricep, chest, shoulder, abdomen muscle was burning more. After today's session, we are not worried of flat tyres anymore, we could just carry the tyre to the next workshop and have it repaired Eeek...!!!

ONE MORE SESSION BOOTCAMPERS..........!!! For A 100% Attendance, Commitment and Effort!!

Until the last session, Stay Tune..............

HOOOOOOOOYAAAAAH!!!!

Other ref: OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12, 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..

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