OBC-APR 7/12: TUGU KILLER RELAY RUNS

12 APRIL 2010. It was the first time in my 7 month of Bootcamp'ing that our conventional warm-up was changed. Instead of the routine warm up, we jogged around the car park instead. The Delta jogged four rounds, the Seals 3 rounds and the rangers only 1 round. Those that completed the jog-warm-up first will wait for others on Squat hold position.

Sarge Simran was the lead instructor (of course its him!) assisted by Lans Corporal Anthony. Our too many Grunts for AWOLs punishment were discounted and we only had 20 Grunts. 20 Grunts only?? We were all smiling until Sarge Simran asked to add another 10 extra Grunts for not counting outloud (purposely?)!!! so we did a total of 30 Grunts which was more of a hot-up instead of warming up.

After the 'hot-up', we went running off-field.... to Tugu Hills.. or the national monument, a sculpture to commemorates those killed in Malaysia's struggle for freedom principally against the Japanese during the World War 2.

As we run up the Tugu Hills, we reached a smaller field where we were divided into two teams. Each recruit from team 1 was pair with another recruit from team 2. I was paired with Chelsea.

I was in Team 1 and team 1 had to run 30 meters downhill and sprint back up, tap team 2 on the shoulder and relay the runs. While team 1 was running, Team 2 had to perform three types of exercises namely, the Military Push-up, Frogs and Grunts @ 12 repetitions each exercise for Delta, 10 for Seals and 8 repetitions for Rangers.

The team performing the exercise, must quickly performed the three exercises before the team mate whom was running returned. However, if they completed the three exercises before the running-mate returns, they must repeat the first exercises again until the running-mate is back.

I do not mind the push up but I hate the Frogs and Grunts........ I slowly jog downhill and wanted to take my own sweet time uphill until Lans Corporal Anthony suddenly screamed beside me........... RUN ARMIN RUN... LETS RACE!!!!!!! Eeeek... suddenly I saw myself racing with LC Anthony uphill!!! I ran as if I was chased by the Japanese army during the WW2 and arrived faster than planned. Chelsea relayed the run as I started the military push-up........ after the frog, I stopped and was hopeful for Chelsea to return to avoid the Grunts but when she was no where near, I was forced to do the Grunts.... Siigh.

After 4 sets of running and the 3-exercise circuit, we stopped for 10 minutes to perform the... err 'Pulling calves sit-up'??? (i cant remember the name). This was performed on a sit-up position but with both leg curled up at the knee and the partner held the two legs by the calves. As the shoulder were lifted from the ground with both hand behind the head and the elbow infront, we had to pull both leg to touch the elbow. The partner will pull and tried to straightened the legs away from touching the elbow. This was repeated and alternated for a few sets of10 repetitions each.

I luuurve this new stomach exercise!!! I can feel the burn shaping the hidden 6-pack abs but as I was enjoying the abs exercise, Sarge Simran screamed for 2nd round of running relay.

The exercises prepared for the second round was a Killer!! When Team 1 runs, Team 2 had to performed the King Kong Push up, Mountain Climbers and Trusters......  and ceteris paribus. I dont like the Grunts but I hate the mountain climbers more!! My body was excessively pumping out andrenaline... I was hallucinating...... Imagining war and battle, I did the push up, mountain climbers, truster and ran as if it was life threatening.. a matter of life and death but realize it was just an imagination when I saw the sweat was actually sweat instead of blood from the battle shot (stupid but it was really adrenaline pumping coupled by the ungodly early hour).

I was panting breathlessly till the end.....  We jogged back to Padang merbuk and had our warm-down session. The Tugu Negara should also commemorate our effort to stay healthy, fit and lean.....

HOOOOOYAAAAH!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

APRIL OBC 2010: APR 1/12, APR 2/12, APR 3/12, APR 4/12, APR 5/12, APR 6/12, 

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, MAC 12/12.

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, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

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..

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OBC- APR 6/12: INDIAN RUN

9 APRIL 2010, Today was one of the few rare occasions that Sarge Simran was absent from the Bootcamp. It felt weird everytime Sarge Simran went on leave, MC, AWOL..... but we were in good hand with Corporal Faizal Ariff & Lans Corporal Hafiz Omar.

There were 13 AWOLS but the handphone that recorded those absent with permission also went AWOL and the platoon escaped without any AWOL punishment. Damn.. there goes our few extra calories burn..... BUT I RECOGNISED 2 ACER who went missing!!! Lizza Abdul Rahim and Farrah Ibrahim!!! Maybe we will have some good entertainment soon.

The Platoon was divided into two.. team Alpha and team Bravo with an equivalent mixture of Delta, Seals and Rangers. both team must compete with each other!!!

TEAM ALPHA 

VS 

TEAM BRAVO

Both team were required to make a circle by holding each other's hand. There were 18 recruits per team in two big circles. The race began with the first recruit sprinting to his right around everybody in one complete circle and back to his starting position  before tapping the shoulder of the next recruit. The recruit then ran and tapped the shoulder of the next recruit on his right after complete the circle and so forth.

When the first person began running, every other recruit must performed an endless repetition of Kingkong Push-up non-stop until all the 18 recruits in the circle had race and completed their circle.

After a complete full-circle-sprint of all 18 recruits, the exercise was change as follows:

1) king kong push-up,
2) squat hold
3) hindu squat
4) planks
5) trusters
6) sit up
7) jack knife
8) mountain climbers

We won some of the races but when we saw the other team enjoying their extra grunts and calories burn, we got jealous and slowed down and lost a few races (stick tongue out). Our team members were great... everybody screamed and shouted for everyone to give their best effort. We were even singing but we could not hear any voices from the other group. They were so silent and quiet... even Chun SSJ and Shobha DBK!!  Weird but not surprising... they probably blew their heart out being sooo kiasu to win.

After the warm-down, I read my polar and saw 620 calories burn. Thusfar in April, I managed to maintain an average calories burn above 600 per session. In March, my average calories burn was only 500 ++.

HOOOOOYAAAAH!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

APRIL OBC 2010: APR 1/12, APR 2/12, APR 3/12, APR 4/12, APR 5/12, 

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, MAC 12/12.

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, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

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..

OBC- APR 5/12: THE CAGE!!!

7 APRIL 2010. The session on Monday was good. I was counting down for today's fifth session for a killer workout. We arrived for the session to see the CAGE!!! We first heard of the Cage when we first met Chief James & Gunny Emily on the third April session 2 April 2010.

We whispered amongst us wondering how the the workout will be with the cage... a torture akin of pain and pleasure with bondage crossed someOne's mind. There was only sounds of whispers from the normal chatting noises.. Everybody was excited and anxious...

The cage was part of the three circuit prepared for the day and Lans Corporal Danial was the torturer in charge assisting the lead instructor Sarge Simran and Corporal Faizal Ariff Abdullah.

The platoon was divided into three group with a mixture of Delta, Seal and Rangers. My group was the first to be selected for the Cage!!! Somehow, the cage was calling my name... Eeek!!!

The Cage was designed by Chief James Brabon with a few ironbars that was easy installed and detachable. It is square in shape with two straps at each side. The Cage is a multi-purpose workout circuit that has a few dozen exercises depending on the various level of difficulties.

2 recruits were placed at each strap. While one recruit was 'cage & strapped', the other recruit performed a cage-less exercise. The recruit @ Cage held the strap with both arm and both feet on the ground but slanting 45 degree with the chest facing upwards. Using the arm and back muscle, we were required to pull our body up contacting our back muscle while the cage-less recruit performed squat on 5 sets of Tabata (20 seconds exercise and 10 seconds break).

We alternated the Cage with the Cage-less workout and after completing 5 sets on tabata, the exercise was changed. Those recruits @ Cage were asked to lie-down flat on the ground and both leg was strapped and hung 45 degrees up.... kinky!! We were then asked to lift the buttock up contracting the glut muscle. This is repeated for 5 tabata sets while the Cage-less recruit did the military push-up.

The Cage was exciting but it was not as hard and painful as imagined... in fact it was quite easy. Maybe we were expecting something more masochist.

We then moved on to Corporal Faizal Ariff whom corrected and guided us through a proper form of doing GRUNTS, THRUSTER AND FROGS.... the three killer workout!! This was useful because I too noticed almost all recruits performed these exercises wrongly... that may lead to various injuries. On Tabata, we slowly performed those exercises while Corporal Faizal Ariff went from one recruit to another to check their form and techniques.

We then moved on to the last circuit with Sarge Simran...... The running circuit!!! All recruits began with a 200 meter sprint from starting position. Those that arrived first...... the non-other-than Chun SSSJ as always, was then placed furthest away  from the starting position and those slowest were placed furthest infront from the starting position. Meaning, the second round of running, Chun SSJ will be running more than 200 meters and those slower runs less than 200 meters.

The objective was for everyone whether slow or fast, to out-pace and race each other to cross the finishing line first according to their speed. We ran faster when suddenly a few stray dogs decided to race with us too. Our session ended after 5 rounds of sprinting.

It was a kick-ass circuit. After the warm-down, Chun SSJ, Nawal Aini Zulkifli, Shobha Bala and I decided to go for a recovery run around Padang Merbuk. We jog and jog before suddenly the stupid dogs barked and chased us again..... Shocked at the loud bark, I jumped away and scratched Chun's hand.... Dont ask me why.. it was a sudden reaction....... Chun mumbles and nag at me the whole jog back to our car park.

The AWOLs Dinesh, Anita, Ashima and Sandy........ you missed a helluva training today!!! You didnt just missed the Cage but also the Dogs...

HOOOOOYAAAAH!!!!

p/s Sarge... When is the next Cage-workout??

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

APRIL OBC 2010: APR 1/12, APR 2/12, APR 3/12, APR 4/12, 

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, MAC 12/12.

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, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

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..

OBC-APR 4/12: WELCOME BACK SENIOR SARGE ROB COAD

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MONDAY, 5 APRIL 2010. KL Alpha welcomes back Senior Sarge Rob Coad from Australia whom arrived in Malaysia on Saturday for a short 4 days visit. Rob last instructed at KL Alpha on 2 December 2009, the only training I've had with Rob since I joined the Bootcamp 7 months ago.

Most of us whom were there in December 2009, remembered the Dancing in the Rain session.. That was the only session with Rob and the only session we had in the rain reiterating the Bootcamp's commitment to train whether Rain, Hail or Shine.

The normal access via parliament was closed for some road works and we had to re-route through Bank Negara Inang Kijai to head for Padang Merbuk. We arrived at 5:38am and I quickly scan through the crowded recruits for Senior Sarge Rob but there was no sign of him.... Maybe Rob had forgotten his promise to me on Facebook!!

Just as Sarge Simran made a role call, Rob appeared out of no where in a very serious look. Sarge Simran is our best instructor and with Senior Sarge Rob in the house.... we can expect nothing less from the session but the best of the best.

Senior Sarge Rob took us for the warm-up and in his deep Aussie accent, he scream.....  Knais Op... change!!.... Hails tu bak... change!! .. which actually means knees up, change... heels to butt, change..... etc......... Everybody was silent without any words spoken, no moans and no sigh... either they were too scared of Senior Sarge Rob or they were trying to make sense out of the deep accent.

Whilst we did the warm-up, Sarge Sim checked for AWOLs..... there were 4 AWOLs.. Dinesh Nagalingam, Anita, Ashimah Thomas and Rachel Oleans..... and 2 LATE-COMERS, Vivien Luyen Ow and Nik Ima.

We had 2 sets of 30 seconds Squat pulses and 40 Grunts!!!! Squat pulses with Senior Sarge Rob must be above perfect. 20 seconds were added on the Squat Pulses when some recruits could not hold or performed the Squat Pulses perfectly.

The platoon was then divided into their respective rank and the Seals went with Sarge Simran & Lans Corporal Elin Klemetsen Fossum, the Delta started with SS Rob and he Rangers with Corporal Faizal Ariff Abdullah.

BOOM SHAKE SHAKE THE ROPE

Sarge Simran re-introduced us to the ROPE-BATTLING Circuit because we had to literally battle with the rope!! We last had the BOOM SHAKE SHAKE THE ROPE in January this year.. click HERE but I have to admit, I have a love/hate chemistry with the rope.

There were two ropes that criss-crossed in the middle with 2 rope-end per side. The Seals were divided with 4 recruits per pair of rope and there are 4 ropes in total. One recruit at one end of the rope and the other was at the other end. The two other recruits stood behind each seal-with-the-rope.

The first Circuit requires those on the rope to hold the rope with both hand (see Chief James in picture).. and create a tsunami wave with the rope for 30 seconds. The recruits behind those holding the rope were required to do a military push-up. Those recruits on rope and the military push-up took turn with the rope.

The movement with the rope was change to scissor-motion for the second circuit performed to create a side wave when both hand were moved outwards and inwards criss-crossing at the chest level. The arm and chest were burning and almost felt numb. The 'back' recruits, performed a deep squat for 30 seconds before the their turn on the rope. After two sets, the legs were trembling and the arm felt paralyzed.

The third circuit was a killer..... with a burning arm & chest muscle and trembling legs, we now had to create a BLACK-HOLE. The left hand moved on circular clock-wise motion and the right hand on an anti clock-wise circular motion, we had to create two circles ala black-hole... We start seeing all 'black' with stars before the end of the 30 seconds and persevered further when we alternate it with a set of Mountain Climber.

Feeling half dead with Sarge Simran, we went to SENIOR SARGE ROB..... Eeeek..!! Forgot to save some energy for Senior Sarge Rob!!

Senior Sarge Rob made us run 150meter to the end of the field and back to the starting position and while listening to his next instruction, we were not allowed to breath but instead we had to spot-jogging with knee high.

The next circuit was GRUNT JUMP!!!! Grunt jump!!!! It was scarier than it sounded. Grunt was already heart-throbbing.. Grunt-jump was indescribable.... Grunt-jumping performed similar to Grunts but instead of jumping upwards, we had to jump forward. We grunt-jumping for 50 meter and jog back to starting position.

Now we are 90% dead... we formed a line, shoulder to shoulder on a military push-up position. There were approximately twenty 5kg sandbags  on the left of the last recruit. On a stationary push-up position, the right hand must pick-up one sandbag at a time and pass it to the next person on the right and the next person on the right using only the right hand passed the sandbag to the next person and so forth until all the Sandbags were transfered to the other end.

on a push-up position, only one hand was allowed to pick up the sandbag from the next recruit to be passed on to the right recruit.

All the sandbags were then transferred one by one using the left hand passing from one recruit to the other until all the sandbags are back with the last recruit.

We then change position to the military sit-up position but with the leg raised and only the ass was on the ground. The shoulder, back and leg were raised... ala a V-shape. In the V-shape position and contracting the abs muscle, we were asked to transfer all the twenty sandbags one by one from the far left to the last person on the right and back to the left. Time on the V-shape was added when someOne dropped their legs on the ground.

Almost dead with only the 6-pack secretly smiling behind the thin layer of fat, we went to Corporal Faizal Ariff Abdullah. Corporal Faizal aka Corporal TABATA... being famous for the TABATA. We had to do 8 sets of 20 seconds push-up, 10 seconds break and so forth until the end of the session.

The upper body was burning, the chest is now a firm cup C, the 6-pack is smiling from ear to ear and we are totally dead!! I burned a total 660 calories. The highest calories burn since February. My calories burn averages only 500 plus plus in march... I lurrve the session today!!! I did not just burn alot of calories but my muscle still twitches from being overworked.

We gathered at the car park after the session and Senior Sarge Rob came and spoke to us. Very rarely our local OBC instructors approached us after before or after our sessions, unless we approached them first. Senior Sarge Rob akin was a monster being firm and stern while training us but is actually very friendly when he is not training or instructing. We joke, laughed and thank him for instructing us today..

Snr Sarge Rob thank us for welcoming him back to KL Alpha. He remembered our names although we have only met him once. The surrounding was not as dark anymore at 7am.. Snr Sarge Rob had lost a lot of weight since we last saw him last year being leaner, thinner and muscular. Snr Sarge was bulkier and bigger the last time we met him. This had inspired us more to lose those unwanted 'belly' and 'spare-parts'..

Maybe we'll surprise Snr Sarge by being leaner and with better physiques on his next visit.... DOC MALEK AZIZ...... WE HAVE TO ACE THE SPARTAN!!!!!

HOOOOOYAAAAH!!!!

P/s- I brought my camera to pose with Snr Sarge Rob.. and the down right stinking shit happened to me.. we forgot to camwhore...!!! We also forgot to pose with Chief James Brabon and Gunny Emily!!! ...okay ok.. 20 grunts?

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

APRIL OBC 2010: APR 1/12, APR 2/12, APR 3/12, 

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, MAC 12/12.

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, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

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..