SKYTREX ADVENTURE: TAMAN PERTANIAN MALAYSIA

21 February 2010.... "Dont forget tomorrow, we are gathering first before the Sky Trek at 10am for a breakfast picnic at the Taman Pertanian, Bukit Bandaraya..." reads my Blackberry Chat message from Rose Emini Pahamin. "Err.. Sh@@t... Did I confirm and RSVP to participate?" I thought to myself. I remember replying  'Not sure' last month when everybody was planning.

It turn out there were two cancellations and we were 'automatically' slotted in...  and here we are at the Taman Pertanian at Shah Alam at 10:15am.

I did not have a clue who were suppose to be here, but I reckon the normal crowd, Dr Malek Aziz, Farhanah Bamadhaj, Rose Emini (of course), Nyna Mohsen, Ili Liyana Baharon etc etc would be here for sure.....

As we enter, we had to pay RM1 for car park, and RM3.00 for entrance fee as well as register with the Ranger before we were allowed inside.

We took a Vehicle-Pass to drive-in... without it, we will have to leave the car at the car park area and take the shuttle bus in.

Shortly later, everybody else arrived... 29 of them!!! It was suppose to be 30... but SomeOne cancelled on the last minute!! Dont we just hate party spoilers... 

Its a good start and everything seemed well organised with even a stall booked for our picnic.

Those in the group includes, (1) Dr Malek Aziz, (2) Farhanah Bamadhaj, (3) Lizza Abdul Rahim, (4) Farrah Vivien Racquet, (5) Ilyanna Ayob, Audrey, (6) Rose Emini Pahamin, (7) Suriana Saiful, (8) Ili Liyana Baharon, (9) Peggy Hoegh, (10) Shobha Bala, (11) Shammy Ooi, (13) Wai-Yee Chan (14) RJ Vinod,

(15) Tricia Especkerman, (16) Shamil Tan, (17) Faizal Ariff Abdullah, (18) Vivien Luyen Ow, (19) Lilian Lim, (20) Tomi Soetjipto, (21) Amy Ho, (22) Natassya Lee, (23) Chun SSJ, (23) Fazura Nur Jaafar, (24) Mohd Danial Ismail, (25) Nawal Aini Zulkifli, (27) Nyna Mohsen, (28)  (29) Armin Baniaz Pahamin, (30) Suloshini Jahanath (FFK)

As we were about to settle in, Shammy Ooi gave us a form to sign... its a form that say, if we die or injured..Dont blame anybody else but us..!! a typical disclaimer form.

After signing the 'I-will-blame-myself-and-not-you' form, we eat, eat and eat......... There were homecook chicken curry puff, potato puff, NASI LEMAK, hotdog, Sardine sandwhich, Tuna Sandwhich, Butter cookies, Sponge Cake.. and many more desserts and varieties...






....and of course, this women does not waste time... and eat!! then blame Bootcamp for not losing weight!!

and there was a SURPRISE...... Its SHAMMY OOI & ILI LIYANA BAHARON BIRTHDAY... 

Happy Birthday to you;
Happy Birthday to you;
Happy Birthday to Shammy & Ili...
Happy Birthday to both of you!!!!

After the food.. and singing birthday song, its time to Rawk.........

Peggy Hoegh came all 

the way from Singapore....  

We walked to the SkyTrek registration counter when we were briefed of the safety measure... and to buy Gloves!!

While at the Skytrek counter.......... we bumped into Cynthia Gan SSJ!! "I burned 900 Calories doing the Sky trax today" screamed Cynthia... and we were like ... Wowwww... this is great!!!

We also meet Suanie... from PJ Bootcampers. She had just completed the Extreme Challenge.. "How was it?" I asked in anticipation of as good response as Cynthia...

Suanie replied in a not so discouraging look, "Bloody tough, its Shit!!"

I was............. haaa... really?

Infact........ the whole bunch of PJ Bootcampers were here too... including The bubbly and jovial Bev Tee.. Kevin, Hafiz, Hong Sze, Tracy, Tate, Kenny, Lai Kin, Sue Ping, Kelly, Becky, Joan, Elain, Sashi, etc etc.........

Tomi Soetjipto, Nyna Mohsen, Suriana Saiful, Natassya Lee, Shammy Ooi, Rose Emini Pahamin...

Our whole team members except for Suloshini Jahanath and Danial Ismail... 

After the safety briefing at the Sky Trax counter, we went to another check-point to wear the climbing gear....

The gear was compulsory and must be worn by all participants.




Wearing the gear was not easy... The Sky trax officials assisted and ensure that the gear was properly worn.

we are now all GEARED-UP ready to RUMBLE.................

We then walked to another Check-Point for another briefing............ the Third briefing!!!! half a day on briefing.......

First Check-Point/briefing was on safety.. dont wear cotton gloves..

Second Check-point/briefing was on wearing the climbing gear

Now Third briefing is on Climbing... probably the most important brief..

Instructor: It is important for anybody to remember.. that doing the Fire fly... eh... Firefox... no no.. flying fox..THERE IS NO BRAKE!!!!!

and DO NOT ATTEMPT TO BREAK!!!

If you need help, just scream!! Your life is in the hand of theis device on the right..>


After the third briefing.. we all gathered at the STARTING POINT...

and reality finally kicked-in!!! To start the journey.... we had to climbed 30 feet up!!!!

Half way through the climb, I thought to myself........... Blood hell!!! WTF am I doing.... I would have preferred the walk and stroll around the park... but this!!! and started reading all the Quran verses in my heart!! It was really a scary start!!!

But some people can still smile!! though I know deep down, somebody is pissing the pant!!

 There are various advantages and disadvantages of being the photographer....

The advantages includes photo-shooting the candid pictures and during climbing, lots of asses of different shapes and sizes... but had to be censored due to the 'U' or Universal rating of the blog...

The major disadvantage is .... there are less pictures of me!!!

I am on top of the world!!! err.. ok, on top of the tree... the scenery was scary.. everybody look so small!!

At the top......... we fly... like a fox!!! FLYING FOX..... and thats Dr Malek Aziz... in style!!

Somewhere up in the sky.........

This one below was the SCARIEST OBSTACLE of all the downstinking heights.... I've never felt the sudden surge of Adrenaline rush.......... until now!! I nw realize.. that I am not a big fan of height!

Natassya lee & Shobha Bala smiling for the camera, whilst all the muscles & vein popped out from Faizal Ariff's arm as he held on tight to the cable...............

Here I am trying to figure out which cable was meant for what... until Amy Ho SCREAMED... OOIIIII FASTER LAR...... ok ok....... ready or not.. (not that I have a choice) here I go..............

Well I was not the only one confuse with the long, short, fat, thin cables....












Notice the height of the tree in below pictures... There were two platform and the highest of the two platform was not the highest  point during the obstacle, there are many other platform that is higher...

A close-up view of the higher platform... Its Faizal Ariff and Natassya Lee.....








And here is another same view from far...  at one point, I had to force my grip away from gripping... The hand was like... glued to the cable.

Another close-up view from very far..... Aaaa Its Nawal Aini pretending to be brave (again)... Faizal... was short of hugging the tree...

And a close of view of another platform high up in the sky.......... was Amy Ho and Lizza Abdul Rahim...

The "Net" below is know as the Chicken-Exit... for those that wants to chicken out.. there were a few exits prepared that led straight down to the ground.. Err.. it did cross my mind.. but had to think twice especially with DBK shobha in the house!!!

The above is a taller and higher platform... we had to climb down 20 feet below... Complete madness.....

A closer-view of those at the higher platform.. Its Vivien Luyen Ow, Farrah Vivien Racquet and Ili Liyana Baharon. 

After a failed attempt to be Indiana Jone.... we completed the course in... errr approximately 2 hours.... and the happiest person to be alive.. was Lizza Abdul Rahim.... after me! 

We gathered back at our Picnic area.... where we continue to eat, and eat.... and camwhore

Faizal gulped a whole tank of water instead of eating..... diet ?

Some of us just 'Cangkung' sat thinking.. what did I just do...? still cant believe they became tarzan for 2 hours..........

Danial Ismail........ is that a crying or laughing face... and being speechless and in complete silent up on the trees, he finally broke silent......

thats it........... the end of our adventure........... Although freaky, scary and totally mad attempt, I had the best time discovering my 'love' for heights............ FUNTABULOUS EXPERIENCE!!

and its time to bid farewell to the Sky Trek.........

Should I come back for the next level Xtreme Challenge.................

highly unlikely...................... Its too crazy? 

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OBC-FEB 9/12: BAF FRIENDLY FRIDAY WITH "CIRCLE CIRCUIT RELAY" akba the 'Thermometer!!'

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Another 3 more sessions, we will be celebrating again another month of ACE, a damn discipline for consistency and commitment for better health and fitness....... only 3 more sessions!!! Suloshini Jahanath, Aisan Lim, I saw that determination in you.... although burned-out, exhausted, half dead but the spirit for improvement stood strong. Other ACErs seemed more energetic than me which drives my spirit stronger.

There were 8 AWOL from non-ACERS today... Kenny Smith, Shobha Bala, Dinesh Nagalingam, Kevin Tan, Scott Verret, Marcos Salama, Nirmala Devi, Yushziza Yusof.... and Two-Late-Comers were...... Danial Ismail and Wai-Yee...  but today being the customary friendly-friday 'Bring-A-Friend' day on every 3rd Friday of the Session, the penalty for AWOL was not so hard. We only had two 40 seconds squat pulses.... peanuts. Shobha Bala's second FFK was expected when opted out from FEB ACE (stick tongue out)... Danial Ismail...? probably working late till 6pm yesterday, over-slept and arrived late?

Today's circuit was a friendly insight into the training at the Bootcamp... There were approximately 60 pax of existing and newcomers. We had Four trainers in Red Tee shirt, Sarge Simran Latiff, Corporal Faizal Ariff, LC Stephanie Chok, LC Elin Klemetsen Fossum. The 60 pax was divided into 4 group, namely Alpha, Bravo, Charlie and Zulu. Each group was parked under one trainer. Together with 15 others, I was in Alpha under LC Stephanie Chok.

Sarge Simran gave out the instruction for the "CIRCLE-CIRCUIT-RELAY" akba (also known by armin) the Thermometer Circuit!! I called thermometer for various reason but the most pronounced was due to the thermometer shape of the circuit. We gathered at the bottom ball-shape that was outlined with 6 red cones. The Top-end was marked with a yellow cone. there were approximately 3 recruits at each point. I was partnered together with Danil Dahlan and newbie Efny Johan.

When the circuit began, recruits on the first point had to run 50 meter to the yellow cone and back to the starting position while others at point 2 to 6 performed the following exercise:

Point 1: Run 50 meter
Point 2: Military push-up
Point 3: Squat with Mock Rifle stretched with both arm above the head.
Point 4: Military Sit-up
Point 5: Cross Country
Point 6: Squat Jump while hugging Sandra Baglog at chest level

The duration of time for exercises at Point 2-6 depends on the time taken for runners to completed the 50 meter run from point 1 to yellow cone and back to Point 1. Once the runners completed the run, everybody will move clockwise.. recruits at Point 1 to point 2, Point 2 to Point 3 etc etc... and those at point 6 will now became runners.  The whole circuit was repeated clockwise and no-break for 12 minutes before we were given only 1 minute water break!! and the exercises for second set is change to the followings:

Point 1: Run 50 meter

Point 2: Diamond push-up

Point 3: Shoulder press with Mock Rifle

Point 4: Jack knife Sit-up

Point 5: Grunts

Point 6: Kneeling & Standing while hugging Sandra Baglog.

On a similar clockwise repeated circuit for a duration of 12 minutes, we given another 1 minute water break before re-commencing again with a different exercises as follows:

Point 1: 100 meter run or 2 laps of 50 meter

Point 2: King Kong push-up

Point 3: Squat with Mock Rifle at shoulder length

Point 4: Planks

Point 5: Star Jump

Point 6: Squat and shoulder press Sandra Baglog.

Our session ended with 680 calories burn........... Suddenly everybody look thinner and skinnier!! especially newbie Danil Dahlan..The thermometer did not measure any boiling temperature but displayed a Cool friendly Session. Chun SSJ brought along his friend Anson whom struggled so bad doing the squats until he farted direct to Wai-Yee's face whom were doing the planks. I am sure its not funny at that time but we are having a good laugh now.

People........ its only the second month into the new year..
lets make this year a consistent year for fitness and health!! let us be consistent with our training for fitness.... lets get thin, slim, hot and rawks!!!

HOOOOOOOYAAAAAH!!!!

Stay Tune for February ACErs....

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, 

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..

VALENTINE 2010 @ CINELEISURE... HOT!!!

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The best of actresses ensembles in the Movie Valentine which was actually the main attraction, There were Jessica Alba ('Fantastic Four'), Academy Award winner Kathy Bates ('Misery'), Jessica Biel ('I Now Pronounce You Chuck & Larry'), Bradley Cooper ('The Hangover'), Eric Dane (TV's 'Grey's Anatomy'), Patrick Dempsey ('Enchanted'), Hector Elizondo (the 'Princess Diaries' films), Academy Award winner Jamie Foxx ('Ray'), Jennifer Garner ('Juno'), Topher Grace ('Spider-Man 3'), Academy Award nominee Anne Hathaway ('Rachel Getting Married'), Ashton Kutcher ('What Happens in Vegas'), Academy Award nominee Queen Latifah ('Chicago'), Taylor Lautner ('The Twilight Saga: New Moon'), George Lopez ('Beverly Hills Chihuahua'), Academy Award winner Shirley MacLaine ('Terms of Endearment'), Emma Roberts ('Hotel for Dogs'), Academy Award winner Julia Roberts ('Erin Brockovich') and award-winning singer-songwriter Taylor Swift.

That was all that I knew about the movie when I bought the ticket for a 7pm show, 17 February 2010 at Hall 1, Cathay Cineplexes, Cineleisure, Mutiara Damansara. We arrived abit late at five minutes past seven but in time for the movie.

We took our seat at D8 and a few minutes later, the movie began. The cinema was hot... as in HOT!!! as in NO-AIR CONDITION. I was perspiring and was already moody.... and hungry but I had 'tapau' a large salted pop-corn and a pack of cheezel (my favorite junk food).

Shortly after the 'Loser' proposed to her girlfriend... I fell asleep and woke-up when Julia Robert that played the US Army Captain went home to meet her son. I did wake up a few times but found the movie was abit too dragging... except for that moment when Captain Julia Robert met her son and the time when the son wanted to give Valentine Roses to his teacher which was quite touching.

Maybe the lousy no-aircond cinema spoils the mood but the movie was really boring. The only thing that was enjoyable was the salted popcorn and cheezels that never failed to fail my diet..... if the cinema was cold, at least I could sleep comfortably without sweating.

The movie ended with the three words for Valentines.. LETS GET NAKED... true to the core with the HOT cheap no aircond Cathay Cinema @ Cineleisure.... dissappointing!! ....a waste for RM7 that would be better spend on a Roti Canai + Nescafe tarik....

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OBC-FEB 8/12: the GRINDER on Merbuk RUNWAY...

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We arrived at Padang Merbuk to see the field lighted up akin of an airport runway. there were lights that formed a circle.  We can only wonder whats in store for our circuit today. The last session was tough and it gets tougher and tougher. There were fewer number of recruits at the field which is not a good sign......

For every AWOL, the platoon will be punished with 10 Grunts and this morning, we had 60 Grunts.... more like Ang Paw for the Chinese New Year from Kenny Smith, Kenix Lim, Kevin Tan, Farrah Vivien Raquet, Dinesh Nagalingam and Marcos Salama. I think we burn 0.5 calories with every grunts and in total those 6 AWOL had given us 30 calories burn. Wonderful....

We had a new circuit... we always get a new circuit on every session but today's circuit reiterated the pure meaning of Pain & Pleasure!! ... via the Grinder!! thats the name of today's circuit!! It is almost a similar circuit to the benchmark assessment but its tougher... as how Sarge would describe it, Benchmark on Steroid!!! The trainer transformed into a Grinder........ to grind us!!!  There were 2 grinders, Sarge Simran and Corporal Faizal Ariff.

After being lured into the impressive light-up circle ala airport runway, the 'Grindee' were divided into our respective ranks, the Delta, Seal and Rangers. The light-up circuit measures... approximately 200 meters per lap. There were 3 sets of circuit.

The first Set was for 10 minutes:
1) 3 laps around the runway,
then 16 repetitions of each exercises as follows:
2) Trusters;
3) Military Push-up
4) Military Sit-up
5) Monk Crunches
No (1) - (5) exercises above were repeated non-stop for the whole 10 minutes.

The Second Set was for 10 minutes non-stop:

1) 2 laps around the runway, 

then 16 repetitions of each exercises as follows:

2) Sumo Squat;

3) King Kong Push-up

4) Hands to Elbow

5) Jack Knife Abs

No (1) - (5) exercises above were repeated non-stop for the whole 10 minutes.

The third Set was was also for 10 minutes non-stop:

1) 1 lap around the runway, 

then 16 repetitions of each exercises as follows:

2) Lunges;

3) Diamond Push-up

4) Touches De Shoe Crunches

5) 45 degree lying down Leg-curl

No (1) - (5) exercises above were repeated non-stop for the whole 10 minutes.

Running on the runway was cool.... compared to running without any lighting and in total darkness.  My heart-rate maxed through out the circuit... although I hesitatingly slower my running pace to avoid risking my knee. However, when Corporal Faizal Ariff ran alongside with me, I followed his pace at a faster speed... I was incredibly breathless but I enjoyed that 110% maximum effort. The soonest I arrived at the exercise point, Sarge Simran, screamed "RECRUITS!!! STRAIGHT INTO THE WORKOUT!!!".... without wasting a single second, he then came along and did the exercises alongside most Grindees.

The biggest advantage of training with trainers is the 'Pacing' and 'Form'.... We can improve better when we train with the best........ !!! similarly, we can never improve if we pace with anyone weaker.

At the time of writing, I am still perspiring.. and damn hyper. No wonder Sarge Simran called it 'Benchmark on Steroid'.. I am still flying even now. Although painful, suffer and deadly........ I LOVE  the GRINDER circuit!! This is how I love my training..... Hardcore and deadly!! On a rating of 0-10 for best circuit with 0 being worst, I rate 10 for the Grinder & Maltese Cross and 10 for both Sarge Simran and Corporal Faizal Ariff..... Impeccable passion to train and bringing out the best in us.

HOOOYAAAAAH!!!!

p/s- burned a total of 680 calories today!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, 

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..

Emergency DENTIST-Call!!

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The worse thing that could happen to anyone on public holiday is to be down with TOOTHACHE!!! and of all the downstinking thing that could happen........ it happen to me!! Major toothache on Chinese New Year when all Dentists are closed and on holiday. Toothache or tooth pain is caused when the nerve root of a tooth is irritated.



I was fortunate to befriend Dr Malek Aziz a dentist for more than 30 years. We share similar passion in health & fitness and are both cancer survivors; Doc with non-hodgkin Lymphoma and me from Chronic Myeloid Leukaemia. We are both a Delta at the Original Bootcamp and a Kiasu for 100% Attendance, Commitment and Effort.

Dr Malek's Dental practice is located at Taman Melawati, approximately 15 minutes drive from my house or the Curve/Damansara Perdana via the DUKE Highway. From LDP/Penchala Link/Sprint, take the DUKE Highway and head towards Ulu Klang exit. Once exited at Ulu Klang, drive straight passingby a huge Giant mall on the left, and take the next exit to make a U-turn and drive-on passingby Sin Siang Heng and Lim Tyre on the left. Then turn into a row of shop, Dr Malek's Dental Practice is on the same block as CIMB Bank.

We reached there at 3:30am, I had 3 tooth fillings whilst Nawal had a wisdom tooth extracted. Dr Malek was very gentle and thorough with his 'masterpiece' that he took the 'before' and 'after' picture to show the end-result. We did not feel any pain from the local anesthetic injection nor was any pain felt during the whole procedures. In fact, I fell asleep and woke up shortly before it all finishes. It only took less than 5 minutes for the upper wisdom tooth to be extracted and Nawal did not feel the slightest pain.

Dr Malek's dental practice is open daily even on public holiday and weekends except for Friday. For a friendly, professional, attentive and thorough dental treatment call 03-41078160 or call his secretary at 0123145665 for appointment. Malek Dental Surgery address: 231A, Jalan Bandar 13, Taman Melawati, 53100, Kuala Lumpur.

 The charges for tooth fillings and extraction is very reasonable and in fact, cheaper than most clinics at PJ.

Thumbs-up and 5-star service rating for dentistry.

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OBC-FEB 7/12: KILLER TABATA

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Its the second day into the year of the Tiger.... my year! The Tiger is the third sign in the Chinese Zodiac cycle, and it is a sign of bravery. For more information click HERE. As a new year resolution... okay ok, too many resolutions but only One New Year resolutions this year's CNY (Chinese New Year).. Spartan-ACE, the details will be mention in later blog-post. To start the new year... and the Spartan-ACE, I went to the gym for the first time after more than 6 months of 'gym-fasting' (being away from the gym). Bootcamp training has been the only form of exercise for almost half a year with an occasional some short distance runs.

Today, was the seventh Bootcamp session into the month and we are all still ACE!!! When most offices are closed for CNY break/holiday, Bootcamp session is in business as normal... Rain, Hail or Shine or public Holidays, most Bootcamp members including the trainers are committed to the workout program although some minority members rather took the time off for holiday'ing.

Such is the circle of people at the Bootcamp.. passionate kiasu for fitness!!! ...both the trainers as well as the trainees. Who in the right state of mind would wake up at 3am on public holiday, drive all the way from Nilai, prepare the track for our circuit and train with us... thats Simran Latiff and his deputy Faizal Ariff!!! and who would wake up at 4am to exercise at 5:45am on Chinese New Year..? Yes.. the recruits at the Bootcamp!!! Completely insane and mad!! and thats why we get along so well.......

After half a year away from the Gym, I woke up today with the whole body aching from yesterday's first day at the Gym workout. The chest, abdomen, leg, triceps was in pain and I hope Sarge will not focus on the same muscle group... Wishful thinking. Today was a Killer-TABATA @ Maltese Cross Circuit.

TABATA.. supposedly was a 20 Second workout, 10 Second Break, 20 second workout and repeated for a fix number of minutes. Killer TABATA was without the 10 second break... but instead,  we had Twenty Second Workout, 10 Second Sprint, 20 Second workout and so forth... without any 10 seconds break.

The Maltese Cross is the start position. The circuit was design on X-shape. The four arms of the X-Shape was divided into three sections. The nearest to the intersection for the Rangers, middle from the intersection for the Seal and the end point of each arm for the Delta. The Delta, Seals and Rangers were divided into a team of four to equally fill up each of the four X-arm.

The first TABATA was a 20 second Deep-Squat, then sprint to the next arm in 10 seconds, then performed another 20 squats of deep-squat and so forth back to the starting arm. The sprint from one arm to the other must be within 10 seconds. If the sprint took more then 10 seconds, time will be added to the supposedly 20 seconds workout time.

There were 8 sets of workout today.... after the Deep-Squat, the workout was changed to the push-up on the same TABATA for the second set. 20 seconds of Push-up, 10 second sprint to the next X-arm, 20 seconds push-up again and so forth.

The Push-up was then replaced with Touches De' Shoe Crunches for the third set. Fourth Set, the Planks and Fifth set, we the workout was replaced with Diamond Push-up. This was when all hell broke loose. The muscle wear from yesterday's bench-press chest workout took a toll and the arm was excruciating and the sprint took longer than 10 seconds... followed by "TIME ADDED" at first it was only 10 second time added, then 20 seconds time added then......... i was lost in pain.

The Sixth set, we took turn, from the Delta, Seal and Rangers....... to run Two rounds approximately 300 metres per round bypassing all the X-arms without stopping, back to starting position. My Polar heart-rate monitor was beeping and screaming TOOT TOOT Toot Toot Toot Toot......... as my heart rate exceeded the maximum heart beat per minute. Hesitatingly, I slowed down... and "TIME ADDED" AGAIN!!!!!! oh god....

The Seventh set, When the Seal ran through all the four X-arms, we did a squat-hold.
The final set or the eighth set, we performed the Grunts.... in more pain while the Rangers ran.

Waking up early on CNY.... Public Holiday was well worth it!!! I burned a total of 703 calories. Working out at the gym after being absent for half a year was a killer.... going to Bootcamp with Gym-pain brings me straight to hell.........

There are some disadvantages from using a Polar Heart rate monitor... subconsciously, I tend to hesitate the extra 'push' when the watch screamed alarming maximum heart rate... but when I google to research more on the TABATA protocol...... I discovered, the heart rate will shoot up over 200 beats per minute... way beyond the max HR. The maximum heart rate is normally calculated as 220 minus your Age (e.g.if you are 30 years old, your Max. HR would be 190 beats per minute). See: TABATA PROTOCOL.

Oh damn... Should I have known this earlier, I would have NOT cheated to reduce my heart rate.

HOOOOOOYAAAAAH!!!!!!

Stay Tune...

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 7/12, 

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..