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THE ENERGIZER NIGHT MARATHON

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Due to some 'take for granted' habit, we missed the Energizer Night race registration and a week before the race, we sent out an SOS cry on Facebook for anyone who registered but chicken-ed out from running... sort of seek blackmarket bib-registration.

The SOS was heard by Cynthia Gan SSJ, Shobha Bala & my cousin Oyin Nazlin. Cynthia Gan SSJ exhausted all effort but could not get us a bib (thanks Cyinthia SSJ for the effort) but both Shobha Bala and Oyin Nazlin managed to get me a 10km and 21km bibs (2 bibs).


I now have the option to either be Edgar Gwilliam Phang for a 10km run (M12252) or Shahrizan running 21km (H8309).

I do not know them both... but I am grateful that they both Chickened-Out last minute and gave me this opportunity to run my third race this year. I have another 9 races to complete and achieve my 2010 new year resolution.

I am so tempted to run the 21km... but the little voices from Dr Aston Ngai Seng Huey, my physio that asked me to reduced the mileage and only attempt a maximum 10km run in any races, kept playing in my head.

The registration came with a gorgeous white running Vest which I was suppose to received together with the BIB but Shahrizan decided to keep the vest and sold me the running bib for RM15 instead. Edgar on the other hand, gave me the vest but its a size LARGE.



After much deliberation juggling between desire and practical, I brought both bibs to the Multimedia University where the Energizer Night race will be held... still indecisive. It was very difficult to give-in to desire....



We were lost and late at Cyberjaya... the road/path that was suppose to bring us into Cyberjaya was closed and did not know how else to get into Cyberjaya.. we drove and arrived at Putrajaya instead.

Somehow, after almost 45 minutes of getting lost, the landmark Dell was infront of us (didnt know how we got there) and we arrived at Car Park 1 at 7:30pm where we waited for the shuttle-bus to the Multimedia University.

The reporting time for 21km was at 7:30pm and start-time at 8pm. The reporting time for 10km run was at 8:30pm and start time at 9:00pm.

"10km!!! I'll do the 10km for this night race..." I finally decided and told Nawal. Damn it was a hard decision to make. We took the shuttle bus and arrived at the starting point inside the Multimedia University at 7:45pm and was instructed to collect a gorgeous Head-Light.

The event was very lively. There were Kompang group, Chinese drummers as well as a concert but we arrived late to actually browse through all the pre-prepared agenda.



The Energizer Night Marathon was the first 'run-in-the-dark-with-head-light' race. The street lights were switched off for about 2km especially for this... sort of powered by ENERGIZER BATTERY!!! which was unique and One-of-a Kind. I love that concept. The scenic at the flag-off was beautiful... so dark and so full of lights.

The Starting Point for Flag-off

Everybody gathered with their Head lights on waiting for the flag-off..

Stupendous view.. reminds me of the younger days partying in-an open air disco (picture taken with my Blackberry 9700 handphone)



On Your Mark, Get set... 3...2...1.... GO!!!! 
The race began..




The race was flagged-off... I played my iPod tuning to a collection of HINDUSTAN SONG.. This hindustan song was ciplak-ed from the Hindustan dance class at the Fitness First gym... 4 years ago? It was my signature collection for a 10km run. I did not understand a thing what it says... but the first lyric of the first song sounded something like this.... "Daya daya dayya dei (3x), hashekamiri ne ne tuche tia kia dei...." or something like that... but I luuurve the tempo which is not so fast and not so slow for my running-stride to follow.







We ran for approximately 2 km without any street lights... and powered only by Energizer battery Head lights. After 2km, the street lights were back..........



We reach the first water station as I was listening to another Hindi song that goes something like this..."Naader.. naader.. nanna na nanna na nader.. nader nader... nanna der nanna der nanna der na na dir (2x).. badso dami kami ka... bad so dami kami ka badeso.. nitta he kosahe barish kabosahe bo kosahe kosahe barish....... Does that make sense.. Dont ask me what it means or what was the title.. I havent a clue. but really syiok la this song...





As I hydrate myself with 3 cups of water, I turned  and spotted... VINOD KUMAR... Shobha's darling kiasu husband.


Even the Tong Sampah aka dustbin was powered by the Energizer... A real high-budget and good marketing event!!

There were many water-stations but the marathoners complained the water supplies ran out towards the end.... 


Half way through the run, there were fire brigade pouring water to cool us down...!!! EXCELLENT! I love it...



Thank you Mr Fireman... and big thumbs up to the organiser.. I took a short shower... I mean.. I really took a shower.. without the shampoo and soap. Running at night was very hot and dry..... but I did not mind it at all as long as there is no sun.

Spotted YAHYA UZIR!!! A friend I've known for more than 10 years. Yahya is the Senior Manager at Proton Edar and is a Virgin runner. The Energizer race was Yahya Uzir's first 10km run and I hope he will continue running. Bro.. the next race is the Orange 10km Run on 25 April 2010.. I hope to see you there!

p/s- I did not know running can effect the nose.. I usually wear plaster on my knee... 





SPOTTED VIKI LIM...

Viki is from Bootcamp PJ Bravo.. Thank you for introducing yourself Viki. Vicky Lim is the sister to LIZI LIM.. an old friend (almost long lost) from the Fitness First. Lizi Lim and her husband Hin Tong Loong was our training buddies at the gym. Lizi is now pregnant and is due for delivery in... 2 weeks!!! GAWD this women is damn kiasu.. Lizi, you should stay home and not night-outing at marathons. Viki, her husband, Hin Tong and Lizi were all running tonight. Hin Tong Loong... is a many many many times Ironman finisher!! His insane training includes running and cycling under the hottest sun in the afternoon which he did invite me.. Err with failure.. I HATE THE SUN!! Hin Tong is indeed an inspiration to many... super duper fit and fast!!


1 km before the finishing line....... there were CHEER LEADERS!!! SCREAMING GO GO GO GO!!!


I sprinted the last 1km as I listen to the Hindustan song that went something like this........ its a mixture english and hindustan.. "Dr Love cajust come running cant you see that I am in pain.. Babu.. Mira babuje chabila meh tuna jumi... haa mira balmaharam maramila meh tunajumi... (something like that)... and crossed the finishing line in...... cant really remember the exact time but i think around 1 hour 16 minutes.. I waited by the finishing line for others to arrived but felt too thirsty and left to the Goodie bag counter. It was a half an hour queue before I could collect the finisher medal and some goodies. If there is any 'Slack' in the race tonight, it must be the GOODIE BAG COUNTER.. There were a few kilometer of queue and there was only one-'Checker-er' (dont bother looking-up for the word in dictionary) at the entrance of the goodie bag counter. 

The half an hour of queue & wait was worth it.. no wonder the Checker-er was guarding the goodie bag so tight..  Inside the goodie bag there were....




FINISHER MEDAL!!!!!!!!!! YAY!!!!

After collecting the goodie bag, I went back to wait for others at the finishing line and met Vinod Kumar queuing for his finisher medal and goodie bag but forgotten to take his picture. On the way back to finishing line, spotted Kok Pooi Hoe, my cycling group many years back. Pooi Hoe nickednamed 'melayu' with his more melayu look than me was in our group when we cycle all the way from PJ to Port Dickson. It was one of our craziest endeavor.


As I walked to the finishing line to wait for Nawal Aini and others, spotted Chun Chia Kai SSJ whom completed his 21km run in 2 hours and 4 minutes. That was damn fast but this super duper Bootcamp KL ALpha Delta was still disappointed. He had a bet with us, if he completed the 21km run sub-2 hours, LC Sarah Stone will do 40 Grunts but if he fail, he must performed 40 grunts on Monday.......... So Congratulation LC Sarah Stone. You won the bet!!!




SPOTTED too.. my old friend Micheal Lee, a property agent at Kinrara, Puchong whom was there with his whole family to support his wife... bib number P14662.




Spotted as well........ my old school mate from BBBSS.. RIZAL....

This was his first 10km run....

Congratulatoin Rizal.. I hope to see you in more races.


As I wait for Nawal Aini, Spotted Hin Tong Loong, his almost-explode wife Lizi Lim, Lizi's sister Viki Lim from PJ Bravo.


Also SPOTTED and posed with Irwan Anuar, Kenny Smith, Michelle Smith, Marcus Jau Chan from the Bootcamp KL Alpha. Both KENNY & MICHELLE SMITH completed their 21km race together in 2 hours 24 Minutes. Irwan Anuar completed his 21km in 2 hours 23 minutes. Marcus completed his 10km in 54 minutes.


Spotted Ili Liyana Baharon who was late at the race and ran with her changing luggage. Ili completed her run in 1 hour 30 minutes.. Well Done Ili!!!

A shortwhile later........ SPOTTED Shobha Bala, Nawal Aini Zulkifli and Peggy Hoegh whom together-gether completed the race in 2 hours 36 minutes. Peggy flew all the way from Singapore but had to abandon race due to her knee-problem and passed her 21km BIB to Aisan Lim whom ran and completed her race in 2 hours 4 5minutes. I did not meet Aisan Lim.




Before leaving back home, we met Benny, Victor and Shane from PJ Alpha... 

Thank you Victor for stopping by and said Hi.. I hope to see you at the March Bootcamp Graduation brunch. 


We quickly left back home to empty our bladder. The Queue to the 'little-room' was too long and I already 'hydrated' the surrounding trees a few times... errr okaay too much information.


The overall race was good.. but there were a few comments from some runners that can be taken positively to improve future event. The top priority.. was the water station that ran out of water!!! Somehow, this is a recurring problem everytime the Pacesetter club became the Organiser. It is very important to ensure sufficient water supply at every water station. The distance from the finishing-line to the nearest water counter was also too far...

The inaccurate mileage marker!! Most new runners pace and preserve their energy according to the mileage ran. With an inaccurate mileage marker, runners may burned-out when the distance was further than marked. The marshall too had mis-informed runners by screaming 3km to finishing line when it was actually more than 5km to the finishing end.

The confusing Starting and finishing point!!! The finishing line was over-crowded by people that the runners could not sprint to the end. The lane to cross the finishing end was also too narrow with only a few lanes causing bad traffic and  runners had to walk and queue instead to cross the finishing line..

Last but not least, the goodie-bag claim counter should be attended-to by more marshals. The queue was too long and alot of time wasted just to collect the goodie-bag.

These were minor hick-ups that can be easily improved. I look forward to more ENERGIZER RACES.

Until next time.......... Stay tune...

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OBC- MAC 12/12: THE FINALE....... ANOTHER 100% ACE!!

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Thats it.... another month of ONE HUNDRED PERCENT ATTENDANCE, COMMITMENT & EFFORT (100% ACE)!!! Six full month of ACE!! I mean........ six consistent month of never missed, never AWOL and never late for the Bootcamp training. Not just me........  alongside with a few other fellow comrades too, in March the ACE-rs are my Sot Sot Jor partner Chun Chia Kai SSJ, Farhanah Bamadhaj, Roslizza Abdul Rahim, Azman Zizal and Tomi Soetjipto and Sandy Roberts.... did I miss anybody?

But the best part is......... on the next celebration, we have Syed Mahadzir Syed Manshor (February Ace-fail), Aisan Lim, Danny Quest & Ana Kassim to be dressed in an outfit chosen by the ACE council.. the ACE council comprised of all the past and current ACE achievers. Click here for the ACE Hall of Fame.

Err.. that reminds me.. I have not updated the February 2010 Hall of ACE.. which I am doing so at this very moment.

We arrived at the Padang Merbuk feeling all charged up perhaps from the thought of completing a whole month full of ACE and was not the least bothered wondering what was in store for our training today. However, the thought quickly changed upon sighting all the tools & toys laid for our training that comprised of big huge ropes, humongous tyres, sandbags, mock rifles....


Our instructors today were Sarge Simran, Corporal Faizal Ariff Abdullah and Corporal Elin Klemetsen Fossum.

There were 6 AWOLS... we had Amy Ho, Consuela, Danial Ismail, Udo Reinhardt, Nadia Tajuddin and Brenda Buing. For every AWOL, the platoon will pay with 10 grunts per AWOL and the total should be 60 grunts but Sarge Simran gave us a last-session 33.33% discount... we had to do 40 Grunts instead.

There were 31 recruits altogether and the platoon were divided into two teams namely the Guns and the Rifle with an equal mixture of Delta, Seal and Ranger. I was in team Rifle together with Chun Chia Kai SSJ, Farhanah Bamadhaj, Aisan Lim, Nikki, Elona (spell?), Natassya Lee, Siew Peng, Rienna Choo, Tomi Soetjipto, Sarah Stone, Rosliza Abdul Rahim, Suriana Saiful, Sharine (spell??), Yash Qasim and Sandy Roberts.

Both team Rifle and Guns had to carry 5 Mock Rifles, 5 Sandbags, one huge rope and 3 bagpacks. The race began with the team running together in a group for 30 meters to an uphill route. The team had to compete in speed without leaving any weaker members behind. The loser will have to performed 30 Grunts as punishment.

There were 3 major challenges during the race... The first being the uphill and downhill route which was taxing to the knee as well as heart-throbbing. Second, the run with the tools & toys, and finally, running and supporting the weaker member. With a mixture of Delta, Seal and Ranger, there was a gap between the fittest and the less fit member but the support from everybody ensured the gap was filled.

In an excellent show of team spirit or madness, the crazy delta Chun SSJ took 5 sandbags away from the Rangers and ran carrying all the five Sandbag but towards the finale, the SSJ took the big mother of rope all to himself and sprinted away (it takes at least 5 person to carry and run with the rope)

Another Delta, Sandy Roberts, kept bouncing back from the front to the last and back to the front and up and down to support our team. The grey T' shirt cum red, Sarah Stone too keep bouncing back and forth and 'supported' me by giving a sandbag over and above the 12kg Backpack that I was carrying.. thank you Sarah Stone.

All the team spirit and support was well worth it when we ended-up with an additional 30 Grunts for reaching the finishing line before the Guns. Just when we thought we were 30 Grunts richer.... Team Guns was given 10 Grunts extra when Danny Quest, one of their team member went MIA (missing in Action).

We ended the March session being 20 Grunts richer and 712 calories burn!!! I hope to see everybody in April!! and I cant wait to start training with Dr Malek Aziz, Nawal Aini Zulkifli, Shobha Bala, Wai Yee Chan, Kenix Lim, Leesa Tan, Suloshini Jahanath..  whom FFK in March but will be back in April.....


HOOOOOOOYAAAAAAAH!!!!

3 days COUNTING DOWN for the BENCHMARK ASSESSMENT on Monday next week...
Stay Tune..


Other OBC References:
MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, MAC 7/12, MAC 8/12, MAC 9/12, MAC 10/12, MAC 11/12

LIFE IS ALL ABOUT TEST-DRIVING.....

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18 March 2010, Proton Edar Center Of Excellence. We proudly launched our latest Persona Elegance last weekend and it was more than just a make-up. Whilst I am killing myself at the Bootcamp to look good, the Elegance is looking better.


The new Persona Elegance was launched by Dato Syed Zainal Abidin, Proton Managing Director. 


There were more than 1000 guests that attended the launching. Most bankers, media and my committee members were there.


A week after the new Persona was launched, the network collected more than 1,500 bookings. When we checked with the Banks for the latest Persona NPL rate, is less than 0.6% which means we had attracted a stronger market segment.

If there is one major changes in Proton now... is the fact that any New Variance is launched when the vehicle is at the peak and not when the vehicle sales had plummeted.

As a dealer and the President for the Proton Edar Dealers Association Malaysia, my statement may be biased in favour of Proton... but don't take my word for it, call my sales team now, TEST-DRIVE THE CAR & JUDGE IT FOR YOURSELF......




1 ABDUL RAZAK BIN ABD RAHIM 019-729 8442


2 HAZIZUL BIN HARUN 019-300 1605


3 HUSNI BIN HALIM 013-265 3788


4 KHAIRIL AZAHAM BIN ARIS 012-620 4622


5 LAW CHEE LIONG 012-312 9957


6 MAHADI BIN ABDUL AZIZ 017-362 3649


7 MOHD FARID ALDRIN 012-308 7410


8 MOHD FIZAN BIN MAT SAAD 013-251 5858


9 MOHD SHARIF BIN ABDUL 012-357 5341


10 MOO CHEE YOONG 019-336 1923


11 NIK MOHD AZAN BIN RAJA BERAHIM 019-271 3414


12 SHAHARUDDIN BIN SARINGAT 012-978 3964


13 SYAHRIL BIN MOHAMMAD 013-257 7317


14 TIUN TZE KHIONG 016-209 9821


15 WAN MAZELINA BINTI AHMAD 019-310 0096


16 ZAIMI BIN ZAKARIA 012-368 7455


17 ZULKIFLI BIN MOHAMED 019-351 9381


Do not worry about the logistic and location, our sales personnel will meet you wherever you are. You will only know the differences in Quality and Design once you have TEST-DRIVEN the car. Well.. not just in car, we should also test drive anything or anyone before pursuing it further.... err too much information.

If you have any problem with any of my sales representative or any cars that you buy from me, you know where to find me.

If only life is as simple as a car.... for a sportier look, replace the bumper, change the wheel, modified the engine etc..... and I had to kill myself at the Bootcamp to look sportier.

and while the Persona have the whole Lotus designing team to look after it, I have to go to the gym alone to look after myself.....


Until next time......... Stay tune




Maybe I should get Lotus team to redesign me too....? 


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PEDA MEETS AMBANK

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We recently wrote to the Heads of Auto Finance of 5 major Banks, namely Public Bank, AMbank, Maybank, RHB, EON Banks and AMbank was the first Bank to respond.


This morning at 9:00am, Proton Edar Dealers Association Malaysia (PEDA) met with AMBank Head of Auto Finance and his team at the Menara AMbank at Jalan Yap Kwan Seng. My committee comprised of myself as PEDA President, Dato Yahya Jaafar (PEDA Deputy President), Abu Lais Walli Mohamed (PEDA Vice-President), Lee Lick Sai (PEDA Vice-President), Jeff Lim Si Heong (PEDA Secretary General), Adam Khan Omar Khan (PEDA Hon Treasurer), Fathul Rahman (PEDA Committee), Dr Wan Ikmal (PEDA Committee) and Malkeet Singh (PEDA Committee) and a special invitation to Yg Bhg Mohamad Shukor Ibrahim (Proton Edar Chief Executive Officer) and Abdul Sidik Hamid (Proton Edar General Manager).

AMbank was represented by the Head of Auto Finance Division Shaharuddin Ismail, Norzahid Mohd Zahudi (AMbank Project Director), Shahrul Hisham Tahir (AMbank Manager/Strategy & Marketing Div) and Ahmad Tifla Ahmad Badaruddin (Ambank Senior Manager) and Ali Mohamed (AMbank Senior Manager).

Shahrul Hisham, Ahmad Tifla and Norzahid presenting Ambank's products

From Left: Abu Lais Walli Mohamed (PEDA VP), Armin Baniaz Pahamin, Shukor Ibrahim (PESB CEO) and Sidik Hamid (PESB GM)

There were various issues discussed including the future direction of the bank towards automotive industry in particular Proton. The details and minutes of meeting is available for viewing at PEDA-PRIVATE-WEBSITE. PEDA internal website is only available for viewing by all PEDA committee members and selected dealers only. The Private-Website will be open to all proton dealers by July 2010.

AMbank treated us to a catered lunch.. Briyani!! which we discussed and worked through lunch...

 From Left: Shahrul, Ahmad Tifla, Norzahid, Adam Khan and Datuk Yahya Jaafar

The meeting which began at 9:30am was adjourned at 3pm. PEDA is grateful for this periodic platform to foster a good partnership with AMBank and look forward to a better business relationship.


PEDA is also pleased with the new scheme of financing offered to Proton buyer which will be made known soon and during PEDA's nationwide Roadshow. PEDA's next Roadshow is scheduled at Kota Kinabalu on 17 April 2010 to meet all Proton Dealers at East Malaysia.

Until then, Stay tune...


Thank you AMbank for the kind hospitality.

OBC-MAC 11/12: THE MANIMAL

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Wednesday 24 March 2010. Its the second last session for the March Bootcamp. We had Sarge Simran, Corporal Faizal Ariff Abdullah and CORPORAL ELIN KLEMETSEN FOSSUM, a newly promoted red Tee instructor. Congratulation & well-done Elin. There are now four Corporals at the Bootcamp namely, Corporal Faizal Ariff Abdullah, Corporal Elin Klemetsen Fossum, Corporal Dharmendra and Corporal Jason Moriarty and Six Lans Corporals namely Lans Corporal Hafiz Omar, Lans Corporal Sarah Stone, Lans Corporal Stephanie Chok, Lans Corporal Shamil Tan, Lans Corporal Anthony, Lans Corporal Zamzul Zulkifli.

After the warm-up, the platoon was divided into their respective rank the Delta, Seal and Rangers and we went under Sarge Simran, the Rangers went to Corporal Elin and the Delta went with Corporal Faizal.

We had the Leg & Abs Sandbag Grinder with Sarge Simran, a circuit worth dying for. Its an alternate Leg, Abs, Leg, Abs, Legs and Abs for 10 repetition each non-stop for 10 minutes. We learn two new exercises, the Tiger Squat and the Situp-Getups.

We started with a Tiger Squat. The starting position: Standing and both hand stretched straight up above the head holding a sandbag. It requires a deep-squat movement all the way down until the ass touches the ankle, then kneel down (both knee touches the ground) and back to deep squat position (where the ass touches the ankle) and stood back up. The sandbag must always be kept straight up above the head at all time. This movement is 1 repetition.

Then we did the Situp-Getups. Starting position: Sitting down on the ground with the body 90 degrees to both leg on the ground and with both hand stretched up above the head holding the sandbag. Lower the body until it touches the ground but maintain the sandbag stretched up and get-up again until the body is 90 degree back to starting position with both leg stationary flat on the ground. The leg must be glued to the ground at all time without moving it up whilst contracting the abs muscle to raise the body.

After the Situp-Getups, we did the Squat Jump, Jack knife, lateral lunges, military sit-up. All with sandbags for a similar repetitions of 10 for each exercise.

After Sarge Simran, we went to Corporal Elin for the Kamasutra-Rifle Circuit?? or it felt like it with all the kinky movement. We started out with the Dirty Dog Push up. Starting Position: Similar to the traditional push-up except both hand were holding the mock rifle on the ground. As the body is lowered towards the ground, the err 'you-know-what' is thrust to the ground whilst the right leg is raised towards the elbow for a more powerful thrust. The Right Leg was then reversed back to the starting position. The right leg was alternated with the left leg on the next repetition and so forth.

After 6 repetitions of the Dirty Dog Pushup, we Crab-Crawl 5 meter forward to the yellow cone and back to complete a total of 10 meter of Crab-Crawl.

We then bend over with both hand and leg (on toe) on the ground while the ass pointing upwards to have a reverse-V-shape position for the Hindu Pushup. The movement: Lower the head akin of kissing the grass without moving both the hand and leg and slide the head forward and allow the chest and body to touch the ground before tilting the ass back up again to complete 1 repetition of Hindu-Pushup. The Hindu-Pushup is performed for 6 repetition before Bear-Walking for the same distance as the Crab Crawl.

The final circuit with the new Corporal was the Combine Head and Shoulder Press. The Mock-Rifle is held at chest level with both arm stretched straight forward, pulled the mock rifle closed to the chest and push upward with both arm stretched above the head. Then lower it back to chest level and straightened it forward to complete 1 repetition. After performing 6 repetitions, we did the Monkey-Walk for the same distance.

The new Corporal sure does have a funny way of exercising with the Bear, Monkey, Crab... walk and crawl as well as the Dirty Dog.... The crab-walk was the hardest... somehow, the ass kept falling to the ground when it was suppose to be like a table-top

Crab-walk

After the exploitation by Corporal Elin, we went to Corporal Faizal for the 3D Circuit... not 3D lottery but more like Triple-D!! aka... 'Descending Drop-Down' circuit!! This is a bit tricky.... there were four rows of yellow Cones. Each rows was like 5 meters apart. From the first row, we take 6 quick steps forward and dropped chest down with the whole body on the ground...
then get-up and walk another 6 steps and drop down again. After the last yellow cone, we turned back to starting position but the number of steps descended to 5 big and fast steps before dropping down on the ground again and again. The number of big and fast steps descended on every lap. From 6 steps from the starting row to the last cone, then 5 big and fast step back to starting row. Then 4 big and fast steps on the next lap and so forth.... On the last lap, we had to drop down more than 7 times that we almost drop dead. I dont understand the need for other rows of yellow cones because the most important cone was at the starting row and the last row to depicted one-lap.

After dropping dead with Corporal Faizal, we went back to Sarge Simran and repeated the Leg & Abs Sandbag Grinder. We managed to complete one and half full circuit before its time to warm down.

Today session was simply superb!! It was all about form, techniques and movement. Speed was secondary. I could feel all the muscles being exerted, contracted and abused which was imperative for body trimming. I burn 620 calories which was one of the highest in March. This month, my average calories burn was only 500 plus.

It could be due to various reasons... maybe Seal was not strenuous enough or maybe I did not push hard enough but I like Sarge Simran's notion.. As the stamina improves, the heart rate too will improve and when the heart rate is not as high as it was (before the improvement), the calories burn became lesser.. the downside of HR-base calories burn. However, the resting metabolic rate is jacked up for the rest of the day... which means the resting FAT BURN goes up!! 70% of the daily energy expenditure is our resting metabolic rate.. this is where the magic happens!!! in a layman's term....... after the Bootcamp, our body will continue to burn fat!.. and soon........ Phewwwit!!! We became sexier without even realizing it!!!


HOOOOOOOYAAAAAAAH!!!!

P/s, There's a rumour circulating around, someOne is going to be promoted to Sargent!!! ...stay tune!

Other OBC References:
MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, MAC 7/12, MAC 8/12, MAC 9/12, MAC 10/12


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OBC- MAC 10/12: WHEN ITS TIME TO VOTE, VOTE!!!

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Its time to vote and say Good Bye to the last 2 sessions at the Bootcamp. Yes.. just two more sessions in March and it will be the end of our training. We have endured almost the whole month of discipline and consistent training and its time to say good bye.

Completing the twelve session in a month was not easy. There are times when our body simply refuse to wake up in the morning, they are time when we wanted to give up during training and there are time when we wanted to cry trying to catch up with other recruit whom were far better, stronger and fitter than us.......... but we never gave up because there is that someone whom continuously kept our motivation and inspiration burning!! Because of him/her, we continue to persevere the heart-quake and the muscle shocked ala tsunami... Let us say thank you to him/her for we appreciate all the gesture and inspirational whispers and show our gratitude to that One person that make a different in our training by voting for him or her as the true SOB... Spirit of Bootcamp, let us vote HERE.

Another member of our Bootcamp family too are competing for the CLEO's most eligible bachelor... FAIZAL ARIFF ABDULLAH.. or fondly known as Corporal Faizal or baptized by some as Mac Booty. Although unnecessarily strict and stern at times during our training but it is actually for our betterment. Those who knew him at the Bootcamp would know how loud he is when he scream and how passionate he is with... training!!!.. so passionate that he himself would ACE his attendance as an instructor. Those who knew him personally would know how quiet, soft spoken and accommodative this 29 year old man. Those whom were closer to him, would know how he would go the extra-miles for his friends. Those closest to him.... would know how romantic he can be.... (if you dont believe me.. ask Nyna Mohsen!). For that, I called on all platoons at KL Alpha, KL Bravo, KL Charlie, PJ Alpha, PJ Bravo, PJ PM.... to buy CLEO APRIL ISSUE and VOTE FOR FAIZAL ARIFF ABDULLAH as the CLEO Single Most Eligible Bachelor. In all the 50 competing candidates, there is no other better candidate than our Faizal Ariff!!! I am very confident that Faizal will win but please do not take it for granted... every single vote matters!!


We had Corporal Faizal Ariff Abdullah assisting Sarge Simran alongside with Corporal Elin Klemetsen Fossum and Lans Corporal Sarah Stone at today's 10th session. There were 3 AWOLs namely Consuela Yokomura, Marcos Salama and... Mr(s) X (can recall the name) whom our trimmed sexy legs were thankful for the kinky squat pulses burn.

We had the whole session on TABATA & SPRINT!! ... more like a Killer TABATA...

The Killer TABATA designed with 7 types of exercises and 8 types of recovery workout. Each exercise was done in 4 sets of 20 seconds workout and 10 seconds break inbetween the exercise and one set of recovery workout before a 10 meter sprint.

The 8 exercises on TABATA cycle are as follows:

1) Exercise: 4set of Flat-Drop or Drop Dead (from a standing position, drop dead unto a lying position, then stand up and drop dead again). Recovery set: Reverse Lunges then 10 meter sprint.

2)Exercise: 4 sets of HINDU PUSH-UP. Recovery: Deep Squat and half-up then 10 meter sprint.

3) Exercise: 4 sets of kinky DIRTY-DOG PUSH UP. (while pushing-up, alternate the right and left knee towards the elbow). Recovery set: Side-bridge on right hand (not elbow) and change to left hand before a 10 meter sprint.

4) Exercise: Jack Knife abs. Recovery set: Military sit-up then 10 meter sprint

5) Exercise: Flutter Kick. Recovery set: Scissor Kick then 10 meter Sprint

6) Exercise: 8-point Push-up. Recovery Set: Mountain Climbers and 10 meter Sprint

7) Exercise: Grunts. Recovery Set: Seal jack and 10 meter Sprint.

We did the grueling TABATA without any water break... and burn 580 calories!!! I do not know why it is so hard to exceed 600 calories burn. I had crossed 1000 calories burn once (6 months ago) and average out more than 800 calories burn during every session but this month in March, my average calories burn is only 500 ++. Maybe there is no more calory or fat to burn?

Today's workout was Gorgeous!!!  I love it... 

To echo my call for voting Faizal Ariff (No 45), I bought the latest CLEO... 

To vote, we need to answer 2 Questions....... 
1) I'd like to go out with CLEO BACHELOR number (45) for either an INTIMATE date or Personal Circuit Training Session?
2) When I meet my Bachelor date, I would say......... (fill in what you want to say)..........


and... Eeek......... I need to DATE Faizal to vote?? Err.. maybe its for the ladies ONLY to vote. So ladies, dont miss this opportunity.... please vote and get a date with FAIZAL!!! Suport & Join Faizal for Cleo's Most Eligible Bachelor (MEB) support group  HERE.


HOOOOOOOYAAAAAAAH!!!!

Other OBC References:
MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, MAC 7/12, MAC 8/12, MAC 9/12
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