Oh boy… Last week I skipped all of my Original BootCamp Malaysia sessions
because I was lazy for reasons I shall not go into here. Almost forgot how fun, intense, difficult yet satisfying it can be until this morning when I managed to drag my sorry, lazy arse out to Astaka field.
After our warm up, Sergeant Sim gave us 10 grunts for a couple of late comers and another 10 for not counting the first 10 out loud. Then he led us to the circuit where we’d be doing our exercises that morning. Since blog posts with too many words and no images can be zzz, I have in my unselfishness drawn out a fantastic portrayal of this morning’s circuit.
In general, 6 recruits per stretch of cone. From the cones in the middle on top, you run to the 1st station focusing on cardio and lower body workout. After 30 seconds, bear crawl (1st set) / run (2nd and 3rd sets) to the next station where you workout with sandbags. 3rd station was upper arm/ body workout. Last station was a massive rope where all 6 recruits hold on to the rope and workout. Then run to the opposite direction where the exercises were the same, a mirror image. Each set lasts for 10 minutes.
1st station: Mountain climbers
2nd station: Deep squats with sandbag
3rd station: Military push-ups
4th station: Squats with rope
1st station: Cross country
2nd station: Arm lift with sandbag
3rd station: King Kong push-ups
4th station: Thrusters with rope
1st station: Frog jumps
2nd station: Get ups with sandbag
3rd station: Diamond push-ups
4th station: Jack knives with rope
Then a short jog before warming down. KennyBaby(TM) reckons it was about 400m, I’m not sure.
Felt great, I feel almost back into the groove now, though my arms are really sore at the moment. Oh well it’s all good. OBC Bring A Friend Day is this Saturday, 20 March 2010. My session is from 7-8am at Padang Astaka, PJ (near Cobra club). Anyone interested? Let me know, I’ll tell you how to sign up!