A RUN TOO FUN AT DESA PARK CITY

Remember DV8, SAQs, Voodoo, Phase, Base 2, Boom Boom room during teens? Those were the days when we can just droppedby or hop on any clubs and whichever clubs that we stoppedby, there will be dozens of homeboys waiting without the need for a plan to meet. Similarly, although I have never heard of the Desa Park City Run but hopping on the race rejoiced a whole fleet of COBC bootcampers. At Dataran Merdeka, Staff Sarge Dann and other COBC instructors spotted another fleet of COBC bootcampers at the Nike run. Running is now a trend akin of those clubbing days. In a convoy of two cars, Nawal Aini Zulkifli, Rose Emini Pahamin, Nyna Mohsen arrived 15 minutes before the 7:10am flag-off at the Desa Park City which was less than 5km away from our house.

The tress and greens surrounding the modern township architecture was very impressive and prominent that I regretted leaving behing my G11 Cannon. Camwhoring with the scenic would have been orgasmic. Desa Park City Run 2011 was held at the International School Park City, Desa Park City, Kuala Lumpur on 27 November 2011. The organizer capped the maximum number of runners per category with only 1,500 maximum runners for 10km category, another 1,500 for the 5km run, 500 runners for child below 13 years old for 2km run and another 500 runners for children above 9 years old for 500 meters run.

THE 8WC CHAMPIONS!!

Do you know what is worst than the tsunami of sweats and the earth quake heartbeat that we all went through during COBC training session? You are so right! Waiting for the 8 Weeks Challenge final result! dub dab dub dab dub dab... Oh god, though I look young and feels young (all the time) and is still actually young (I think) but this waiting for the announcement makes my heart felt so old.. too heavy for my heart.

The 8 Weeks Challenge (8WC) is the ORIGINAL BOOTCAMP, Australia annual event which the CHIEF'S ORIGINAL BOOTCAMP Malaysia (COBC) had always participated! In fact, we made it compulsory for all COBC instructors to partake. How else can we better understand our recruits than to experience the journey together! Approximately 80 recruits participated from Malaysia in this year's 8WC which began on 26 September 2011 and recently ended on 18 November 2011.

When everyone gathered for the final measurement and photo-shoot at my house, our jaw dropped!! Shocking and unbelievable!! We almost could not recognized some of them. If you do not believe me, see them for yourself at HERE. The voting for the location Champions and Runners-up began on Monday, 21 November 2011 and ended on Wednesday, 23 November 2011. On Thursday, 24 November 2011 all the local Champions and Runners-up were announced at HERE. The local Champions for Malaysian locations were Mohamad Fazli, June Chung Eng Lan and Dixon Thum Wai Khong. The local runners-up were Colin Chong Wern Loong, Stephanie Choong and Sarah Tan.

All the 33 local Champions from 33 participating bootcamp locations worldwide were automatically in Semi-Final and another 27 Semi-finalist were voted based on various factors but mostly on voting and clinical measurement. The 60 Semi Finalist were listed at HERE. Last night, all the franchisees, licensees and lead instructors (eligible voters) from the whole OBC/COBC network democratically voted 20 challengers into the International Finals. A total of 5 candidates too were voted for the Malaysia Finals. Yes.. we do have Malaysia Finals!!

ORDINARY PEOPLE GETTING EXTRA ORDINARY RESULT

Bandar Utama Champion: Mohamad Fazli

The 8 Week challenge that began on 26 September 2011 and recently ended on 18 November 2011 was a challenge that did not just tested our physical strength to achieved our desired target utilizing the COBC military-inspired discipline based motivational approach but it challenges our mental strength to break the routine bad habit in eating that had poison and accumulated unwanted weight and excess baggage. The voting was open for casting by the public on Monday, 21 November 2011 and closed on Wednesday. 23 November 2011; extended by a day from the initial deadline on Tuesday, 22 November 2011 due to overwhelming respond that had congested the access to the voting system. In total, there were more than 20,000 votes being casted which was commendable given this 8 Week Challenge was only into our 2nd year since launching.

Irrespective of the voted winner to be announced below, we must admit and we must acknowledged, that every COBC 8WC participants are already a winner!! A winner because we had conquered our lifetime dream to be what we are today!! A winner because we are alot healthier today than we were 8 weeks ago!! A winner because.... this physique that we now possess is a dream cum true!! never in our wildest dream, that we thought we could shred on average 10kg of weight in merely 2 months! An average of  3 dress size down. An average of 5 inches in waistline. I am particularly inspired to see the changes of all my friends whom when I first knew them, were so much different than what I see in them today. They did not just look thinner, leaner, sexier but they are more joyful, more cheerful and of course.. they are alot more confidence!! 

INSPIRING PEOPLE- RAGS TO RUNNERS

The recent COBC potluck gatherings for photo-shoot and to take measurements at HERE speak wonders on how people can change their weight, size and physical measurement in a shortest span of time. Many people did not just gain a better physical appearance but their confidence were also elevated with the training at COBC. With better physique, confidence and stamina, most recruit began participating in various running events and over the weekend, 20 people from COBC traveled more than 400km to Penang Island to run the annual Penang Bridge International Marathon 2011. In a few convoys, there were Staff Sarge (COBC) (P) Dann,  Sarge (COBC) (P) Chun, LC (COBC) (P) Ridz, LC (COBC) (P) Resh, LC (COBC) (P) Ody, James Fong, Chan Meng Yam, Lilian Lee, Shear Ling Toh, Joanitta Zaleha Yusoff, Noor A. Othman, Rienna Choo, Afik Kutcher, Amy Ho, Wong Siew Peng.

Barely a year ago, none of them were runners. Infact, they were so adamant against running that we had to convince and support them to run but now, most of COBC pioneer recruits aka Otai (Old Timers) have all became an avid runners and a great advocacy for running. They traveled all around Asia continent as well as around the world just to run!!

Some of, now the season runners at COBC that travelled around the globe were James Fong, Lilian Lee, Chan Meng Yam, Shear Ling Toh, John Chuah, Joanitta Zaleha Yusoff, Noor A. Othman whom traveled to Thailand, Cambodia and Singapore amongst other places to run. Rose Emini Pahamin, Nyna Mohsen, Ilyanna Aylin Ayob and Yum Kin Kok ran full marathon in Australia and Berlin. Viki Lim and Jeffery Wong went to Berlin for a full marathon. Yum Kin Kok and Ilyanna Aylin Ayob went to New York and Paris as well as other continent just to run. Last weekend, our Ampang recruit Nicholas Chew and Bandar Utama Bravo Damien Mac Cord completed the Powerman dualthon Challenge. Nicholas completed it with a PB (personal Best).

You can read about Ilyanna Aylin's New York running experience at HERE. Lets hear it what does these people have to say and enjoy the snapshots ciplak'ed from Facebook.

2012 CHIEF'S ORIGINAL BOOTCAMP TRAINING CALENDER

For latest updates on 2012 calender click HERE.

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CHIEF'S ORIGINAL BOOTCAMP, Malaysia monthly session starts and end for the year 2012 as below. Subang Jaya previous platoon codename: 'USJ1 Alpha' and 'USJ1 Bravo' is now renamed 'USJ- Charlie' and 'USJ1-Echo' With effective from December intake to streamline the timing for all platoons. 
 
Program
MC12 program: RM299, Military Corps Training, 3x week, 12 sessions a month.
MC8 program: RM199, Military Corps Training, 2x a week, 8 sessions a month.

Training Days:
Alpha, Bravo, Zulu (MC12) sessions are on every Mon, Wed and Fri
Sierra (MC8) session is on every Mon and Wed
Charlie, Echo (MC12)sessions are on every Tue, Thu and Sat
Tango, Yankee (MC8)sessions are on every Tue and Thu

Training Time:
5:45am - 6:45am: Alpha, Charlie, Tango
7:00am - 8:00am*: Bravo, Echo, Foxtrox
6:45pm - 7:45pm: Zulu, Yankee
* (Depending on location, some may be fix at 6:50am - 7:50am to avoid morning traffic)

Locations:
1) Ampang: Only Alpha, Bravo, KLCC- Tango, KLCC-Fotrox, KLCC-Zulu
2) Bandar Utama: Only Alpha, Bravo, Tango, Yankee, Seal Pups
3) CyberJaya: Only Charlie, Echo and Yankee
4) Damsansara Height: Alpha, Zulu and Yankee
5) Shah Alam: Only Alpha and Zulu
6) Subang Jaya USJ1, only Alpha, Bravo and Dust
7)  Penang: POLO-Alpha, POLO-Bravo, PDC-Charlie and Tango

VOTING BEGAN!!! EVERYBODY VOTE NOW AND LET MALAYSIAN WIN AGAINST AUSTRALIAN!! HOOYAH

Yes.. that's it!! Its the day of reckoning!! Its VOTING TIME!! 

WHO CAN VOTE?

- Current/Existing recruits,  

- Former Recruits, 
- Family members, 
- Friends, 
- Instructors, 

- Franchisees,

- licensees,
- Admins .

Yes... EVERYBODY CAN VOTE!! and YES – you can vote for yourself. Gunny Emily said, "You would be MAD not too!!!"

Voting is now open for the 2011 ORIGINAL BOOTCAMP™ 8 WEEK CHALLENGE. What is the 8 Week Challenge? Click HERE.

WHAT ARE THE RULES?

Each individual (meaning everybody) is permitted three votes

• Each vote must be for a different Challenger
• Current/ Former Recruits & Instructors must cast at least one of those votes for a Challenger not from their Location
  

NOTE: If these three simple rules are not adhered to then all of your votes will be disregarded.

COBC OCTOBER GRAD PARTY CUM 8WC PHOTOSHOOT CUM MEASUREMENT-TAKE CUM MAKANSUTRA CUM... SO MUCH CUM

"Alang alang menyeluk pekasam, biar sampai ke pangkal lengan" is a Malay proverbs which means, if you are going to do something, you might as well go all the way. Literal translation: Since you happen to put your hand in a container full of pickles, might as well dip your whole arm in the container. This comes from the fact that the ripest pickles sink to the bottom, thus if a person is putting their hand in the jar, they might as well go all the way and take the best from the bottom of the jar.

Alang alang menyeluk pekasam, biar sampai ke pangkal lengan, since all the COBC 8WC contestants are gathering at my house for measurement-take, photo-shoot and Makansutra, we mind as well invite every recruit and hold a mini October COBC grad party and Makan-Sutra!!! So a war cry was sent out on COBC-Facebook page for invitation and my house became the venue. It was so last minute, the war-cry invitation was less than 24 hours and we expected a modest 30 plus recruits to gather but surprisingly, we had more than 60 recruits. It must be the camwhoring or makansutra that excites everyone to come but I think it is actually the spirit of camaraderie!! Birds of a feather flocks together.

The gathering began as early as 9am, the theme for the gathering was "Wear Your Old Cloth" suggested by BU-Bravo recruit Colin Chong Wern Loong to show-off what a biggest loser we are!! Eh.. that sounds wrong.. I mean, Biggest fat/size lost since joining COBC!!!! yes!! wear your old cloth!!!

Of course we woke up earlier to prepare the house. I cook nasi lemak, bihun goreng, mi goreng with sambal tumis and fried eggs.. Ok lah..  I rephrased that.. I bought all those food from this damn yummilicious kelantanese stall infront of 7/11 at Taman Tun Dr Ismail. As I got home, terkantoi with Surani and the truth prevails (that I bought instead of cook bluwek).... aiseyman :-p At home, Dr Malek Aziz, Corporal Wan arrived early to help out with the preparation. Three computers were prepared for 8WC to upload pictures and measurement for those contesting for the 8WC. Staff-Sarge (COBC) (P) Dann, Sarge (COBC) (P) Chun, LC (COBC) (P) Ridz, LC (COBC) (P) Resh and LC (COBC) (P) Ody were all in Penang to race the Penang Bridge International Marathon 2011.  Dr Malek Aziz, Sarge (COBC) (P) Nawal, Sarge (COBC) (P) Tom, Corporal (COBC) (P) Wan, LC (COBC) (P) Rose and me hosted the 17th COBC Graduation party cum 8WC photo-shoot, cum measurement-take, cum makansutra.. waaa. multiple cum!!! Its our 17th graduation-do since the first one in July 2010 at HERE.

COBC 9/12: THE DAY THE RECRUIT BECAME THE EQUIPMENT..

18 November 2011, Friday. Today marked the end of the 8 weeks Challenge and the end of the 3rd week of November session. For all 8 WC-ers, dont forget to take your measurement and upload your pictures by first logging in at HERE and follow the instructions of 'what-to-do' as per my last blog at HERE. If you do not have any camera and do not know how to take the measurements and to photo-shoot, please come and gather with us tomorrow 9:00AM, Sunday 20 November 2011 at Bustanu Pahamin. Every other recruits are also welcome to join us for a POT-LUCK brunch cum Mini October graduation where we will announced the October Spirits of Bootcamp (SOB) and give out both SOB and ACE certificates. For more information, send sms to 017-3795988 or 012-314 5665.

To end the 3rd week of November session, we had the Petite but muscular and heavy Tyres, Jerry Soon Can and err.. a recruit as the equipments. Our recruits? Yes... you heard it right. For some pictures on what we did, click Mohamad Fazli's blog at HERE. Our platoon was divided into team Alpha, Bravo, Charlie and Echo. I was in team Charlie with LC (COBC) (P) Resh whom was in grey to maintain his military physical appearance and stamina. In my team too were Poi Yin (spell?), Chan Meng Yam, Faizul Zainol, Dr Malek Aziz,

In a 4 sets circuit, we first had the rangers (then the Seals, Delta and the 'friends' being a BAF day) to flip the overweight tyres while another recruit carried the Jerry can, someone piggyback a recruit and all other team members followed behind the tyre-flipper on Bear Walk on first set, Bunny hop on second set, crab walk on third set and bla bla bla... No.. no guys were allowed to piggyback any girls. Guys can only piggyback the guys and the gals with gals... Oh damn There are also STRICTLY no touching between the opposite gender too and the same applies with the instructors. Instructors can only use the back of their hand (not the palm) to correct the forms of recruits of the opposite sex. At COBC, instructors and recruits ethics are highly uphold. Pictures below were compliments from Sarge (COBC) (P) Boon from COBC Penang.

THE FINALE: COBC-8WC!! WHAT TO DO?!

Thats it.. the end of the CHIEF'S ORIGINAL BOOTCAMP, 8 Weeks Challenge 2011!! The 8 Weeks Challenge began on 26 September 2011 and ended today 18 NOVEMBER 2011.

  

To remain in the competition, the AFTER shots MUST be uploaded by 11:59PM (Malaysia Time) this coming Sunday evening 20 November 2011.

What do we need to do before the photo-shoot? For you to look better on pictures, please find below 8 TIPS or 8 MUST do things before photo-shoot.

1. WAX! Gents – you can see muscles on your chest and abs a lot better if you do the deed and either shave on the morning of your photo – or go the whole hog and get waxed. Ladies – we know better than that and are always looking gorge.

2. FAKE TAN! - everybody looks better with a little brown. I don’t condone sunbaking...but a fake tan can do wonders for muscle definition and looking leaner in a photo. (Think like a body builder but don’t look like one! Especially not an orange tan! Just a light one to cover up the glare of the lily white skin).

TIME IS ALWAYS OF THE ESSENCE. ITS ALL ABOUT ADIBAH MOHAMED.

We first befriended Adibah Mohamed when she became a bootcamper at the CHIEF'S ORIGINAL BOOTCAMP (COBC) in September 2010. Adibah Mohamed, was an IT specialist at IBM for 8 years before her current employment as the Senior Manager at Intramas Technology since 2008. A strong and cheerful lady, Adibah will have anyone that surrounds her being all smiley and inspired, especially when it was time to exercise and to go on a diet. At the training field, she would give-in all her energy into her workout to make sure she continuously improve her performances. Not surprising, she achieved her target to get into Seal from a Ranger shortly after joining COBC. She would never say NO to any challenges. She has that strong fighting character that you can feel within seconds when you are with her and during every conversation. Adibah is also a person that would go out of her way to help anyone in need. When we were on the 8 Weeks Challenge last year, she even cook and share with us various meals and recipes after our morning workout session.

Barely a month ago, Adibah was diagnosed with a Stage 2 breast cancer. She had lived with a lump on her right breast for already 3 years but the lump that occasionally throb with minor discomfort, had never bothered her until recently. Adibah ignored the discomfort until a week before Eidul Fitri when the throbbing pain lasted longer than usual. Her sister, a medical officer at the Sungai Buloh Hospital took her in for a medical examination but comforted Adibah by suspecting the lump to be an excess fluid. The Doctor said, the symptoms of a painful lump is usually normal and is not cancerous. A cancerous lump usually would not cause any pain and is usually a silent killer. It could probably be some excess fluid or a lymph node. The doctor prescribed a two weeks supply of antibiotics and send her back home.

COBC 8/12: AYE AYE CAPTAIN!

If there is one thing that we learn from the 9th COBC November session today, it must be this one very important aspect that at COBC, we DO NOT leave any team mate behind! and we also witness today a strong display of comradeship.. we see and feel the spirit of bootcamp in almost every recruit. We bring out the leadership in you and we saw how you motivate your own team mate. There is also another thing that we learn today... the platoon will pay with a torturous '50 cents'-draw for every late comers...

BRING A FRIEND DAY AT COBC

You don't have any friends to bring? Well for a start, Dr Malek Aziz once said if you want to lose a friend in 60 minutes, bring them to COBC Bring A Friend day... hehe early morning joke but really, what is a Bring A Friend day at the CHIEF'S ORIGINAL BOOTCAMP (COBC)?

Bring A Friend (BAF) day is a free for all day for everyone with the objective to give them an insight to what we do here at the COBC. err more than just a consented 'skodeng' or consented peeping through, everyone can come and try out the training at the COBC. Many a times, many friends and even passersby public whom saw us at the field would asked what are we doing? and some even asked, how is our workout done? Asked no more... skodeng no more, try us out for 1 session and feel it for yourself.

"What if I do not know anyone at the COBC? but I heard about COBC, read about it at this blog, read all the posting on Facebook and would like to try it out?". Although the name implied it as a Bring A Friend day akin of only those that befriended the recruits are allowed to attend but it is really a day for all. If you do not know anyone at the COBC, just click "New Registration" at www.COBC.biz and select "Bring A Friend Day" at your preferred location and wallah you are registered! There is no charges or fees on BAF.

THE SPIRIT OF BOOTCAMP

Do you remember those time when we were in high school.. or college or even at university and its that time of the year when we were all so excited to attend the annual dinner and the voting began for the most popular guy/gal whom will soon be crown as the prom king and queen? Well, its that time of the month again at the COBC when although its not the same kind of event but it is almost similar.. Its that time of the month when we recognize that one comrade (per platoon) whom became the reason why waking up in an ungodly hour was so much easier... because he/she motivates you to make real that dream of becoming what you wanted to be.. whether to be healthy, fit, thin, sexy, cross the running finishing line, conquering mountains, get married or for whatever reason.

That one person that aspire you to never give up, that one person that motivates you to attend and ACE all sessions, that one person whom aspire you to make the best of what your body can give, that one person that drives you to give everything in you into the program that does not just shaped up your life but created a whole new you!! You give that one comrade the recognition that he/she deserves.. You vote for him/her and make him the November 2011 Spirit of Bootcamp!! You imprint his name into the wall of COBC Hall of Achievers!! because truely, he/she deserves to have his/her name there!! because he/she was the fire that kept your aspiration burning.

We are pleased to announced, the voting for October and November 2011 SPIRIT OF BOOTCAMP has now begun. To start voting, please click on "Members Only" at www.COBC.biz and select 'Spirit of Bootcamp'. One SOB for one Platoon.... The announcement will be made during the graduation celebration.

MBW TAEKWONDO FESTIVAL 2011 (SPARRING & POOMSAE CHAMPIONSHIP)

Kepong, 13 November 2011. Wong Siew Pang or more popularly known as Master Ben Wong (MBW) organised its first and biggest Taekwondo festival this year with three main event being contested under Sparring, Poomse and Destruction (breaking planks with fancy moves). There were three age divisions under sparring competition with age group category for 7 to 9 years old, 10 to 13 years old and 14 to 18 years old. This first Taekwondo festival had attracted more than 300 students.

There were 10 students of various categories competed under the DDF Taekwondo Academy whose President, Master Daing or full name Daing Daniel Fitri is also the highest ranking instructor at the Australian base, 20 years old military-inspired group outdoor training program, CHIEF'S ORIGINAL BOOTCAMP. Daing Daniel Fitri or more popularly known as Staff-Sarge (COBC) (P) Dann by the COBC fraternity was the protege of Master Ben Wong and was Malaysia former Gold Medalist for Taekwondo. Master Ben Wong is a 7th Dan Black Belt and one of the 8 Taekwondo Grandmaster in Malaysia. At his prime, Master Ben Wong was World Top 3 best Taekwondo fighter and was nicknamed the Malaysia Tiger. Master Ben Wong was also a former coach for Malaysia Taekwondo team.

COBC 6/12: 11.11.11

On this historic date 11.11.11, we charted another milestone to have the television crew recording us while working out at the CHIEF'S ORIGINAL BOOTCAMP, Malaysia that was organised by Advance Tan, a loyal recruit and COBC strong supporter from our Subang Jaya USJ1 Alpha platoon. Today too, we delivered what our recruits requested for more equipments. We had the Cage & TRX, Jerry Can, Battling Ropes, Sandbag and Mock Rifle for what is known as the Toys Grinders.. Okay I made that name up but it literally sounds like it. Oooh.. forgot to mention, I also had John Chuah as one of the equipment when I had to piggy-bag him at one station!! Damn John Chuah.... please go on 8WC diet!! Fortunately, we were excused. 69kg Armin cannot be carrying 100kg 'equipment'... he is only designed to carry light petite women equipment.

The television crew arrived as early as 5:00am and was introduced to COBC team member. A notice was posted at here for recruits at Bandar Utama alpha and bravo platoon to err.. Mmm.. to workout in make-up, skirts, wax etc...

WEIGHT ASSESSMENT & OBESITY ANALYSIS WITH COMPLIMENT FROM COBC

We hear ya!! Thank you for your recent feedback via our online survey. With effect from December 2011 intake that began as early as 28 November 2011 (See bottom page for full program), we wont just record your Benchmark Assessment on your first session but we will also prepare for you a complimentary Body Composition Analysis in our latest collaboration with iLife Nutrition. Why? because you asked for it..

So what will happen during the Body Composition Analysis? For a start, you will be seated on a chair with both arm and leg strapped, there will be one hunk and a babe holding both your arm and leg down and a doctor with a few sharp knives will cut and extract all your fat to weigh them on a weighing scale... No! just kidding. The whole procedure is very simple and painless.. no needles, no knives and definitely no parang. There will be a Body Composition Analyzer! Not one but three iLIFE Nutritionist will be at site to measure individual recruit's body composition.

CHIEF ORIGINAL BOOTCAMP IS EXPANDING.. AGAIN.. and again!!!

YAHOO.. HOOYAH!! Recruits rule!!!

We hear ya!!! Back by popular request through the online feedback as well as emails and comments on my blog here, we are pleased to announced the opening of 8 more platoons at our existing locations. We are also delighted to announced our new Twice-A-Week program at Ampang, Damansara Heights, Bandar Utama and Subang Jaya USJ1.

The new Twice-A-Week (8-Sessions a month) Military Corps program Codename "MC8" platoons are as follows:
1) Ampang Tango (Every Tuesday & Thursday) (5:45am to 6:45am)

2) Damansara Heights Yankee (Every Tuesday & Thursday) (6:45pm to 7:45pm)

3) Bandar Utama Tango (Tuesday & Thursday) (5:45am to 6:45am)

4) Bandar Utama Yankee (Tuesday & Thursday) (5:45pm to 6:45pm)

5) Subang Jaya USJ1 Sierra (Monday, Wednesday) (5:45am to 6:45am)

6) Cyber Jaya Yankee (Tuesday & Thursday) (6:45pm to 7:45pm)

COBC 5/12: TURNTABLE TABATA

We were excited to learn that Shawn Russel from OBC, Cogee beach platoon in Australia is here in Kuala Lumpur for a meeting and we were expecting to have the Cogee Delta at Bandar Utama this morning until he discovered that he left his shoe back in Australia....Shawn Russel ended up doing inferno at the hotel instead and we had a funtabulous session with the Bermuda Triangle Square-angle... Why the name? because from a four straight rank in square shape.. slowly one by one begining with Uncle John Chuah slowly secretly disappeared to the back stalling?.. Oops.. Sorry ar uncle, cant help but to picked on you... you so pick-able!! No.. today's circuit codename: Turntable tabata!

What did Shawn Russel missed today? a heckuvalot. For one, we had a new sort of punishment for late-comers. Yes, we hear ya (online feedback form)... the usual squat pulses were replaced with T'Dance, Lunge pulses. Waa not just the name sounds sexier but the supposed punishment will give us hotter ass and shoulder!! Asked and you shall get. Thank you to the two late-comers, don't we all feel sexier this morning. I dont know what is the real name called but I created the name T'dance lunge pulses because the hands stretch (on double arm distance form) mimicked a T'shape.

How does this  Turntable tabata works? We formed via four sides, a square shape with each side occupied by recruits of different ranks from Ranger, Seal and Delta. Each side focussed on different muscle group. The Delta began with Cardio workout on Side-A, Side B did core muscle, Side C-shoulder and Side-D  had the Legs. The objectives of the workout was to introduced and corrected recruits forms and technique while targeting specific muscle group. These workout is a foreplay at the COBC but many already had their orgasm. Please do not missed any session as the main-course is yet to come!! At the COBC, you can never predict what is next in menu.

COBC 4/12: BUFFET & ALA CARTE

Rain, Hail or Shine.. Raya, Deepavali, Gong Xi Fa Cai or Christmas or any public holiday for as long as there is no lightning, COBC session does not take a break! Such is our health akin of waking up and brushing our teeth, we do not wake up and take a break from brushing our teeth. COBC is not just a proven program but it is a lifestyle that we live and on Eid' ul adha Hari Raya Qurban and public holiday today.. we workout as usual. I was at Bandar Utama this week after spending the whole week at Ampang. Infact, some crazy recruit (worst than me), went for a double session back to back at alpha and bravo... Bravo!! The crazy bunch were Kenny Vibram Lock Weng Heng, Wennice Chai, Ali Rahimi Ferdosinezhad, Loo Ann and Chi Yan Lai.. (Did I miss anyone?). (Err.. dont ask me what Wennice was doing in the right picture)

Such is how flexible we are at the COBC, those that have the energy and mojo, if you are our paid recruit, you can attend any sessions as many as you want at any of the 13 platoons in 7 locations.. BUFFET STYLE!!! and yes.. JK Jun King, we hear ya!!! Since there is a request for ALA' CARTE too, for those with hectic schedule , we are pleased to say that our admin has agree to offer an Ala Carte.. pay as you come service (subject to place availability). For more information, please email me at armin@bootcampmalaysia.com

Q&A ON TRAINING, WORKOUT FORMS AND BOOTCAMP

After sending out on random sampling 500 online feedback form to immediate-past  and present recruit yesterday and although we are still receiving feedback but those that we can act upon now, we shall do so now! We hear ya.. !!

One of the many suggestions received was to have a support group when recruit is in doubt and needed help to further their goals, to understand certain rationale for some workout forms and even to clearly understand the correct technique and forms. At the COBC, we view forms and technique very seriously and discounting or cheating in forms and technique is a crime at COBC. Online Support group is important and a committee has been establish and entrusted to develop the support. However, as an immediate temporary measure, we have fixed a "Q&A LIVE-SESSION" at our COBC-Facebook PAGE at HERE.

The main panelist is COBC Staff Sarge (P) Dann and Sarge (P) Boon cscs. Click HERE for Staff Sarge Dann's profile and HERE for Sarge Boon's profile. All COBC instructors and admin are also available for any inquiries. The LIVE session will only be available for 1 hour, so please pre-prepare your questionnaires before hand. We welcome all questions or doubts or inquiries whether on health, food, diet, forms or shoes but not on handbags ya.