Responsive Ad Slot



I woke up and sipped my thick, sweet, creamy, strong coffee...... Nothing awakens the morning better than that aroma from coffee at 430am to get ready for the three times a week sweaty, tearful, painful and muscle-burning exercise at the Bootcamp.

5:35am!!!! We are all at padang Merbuk without any late-comers but there were Three AWOLs and our favourite trainer, the Taliban was also absent today. There were three trainers available, Corporal Faizal Ariff, Corporal Dharmendra and Lans Corporal Elin.  Somehow,  our workout-chemistry is strongest with the husky-voice, bearded, forceful and yet attentive Taliban.. Come back quick Sarge, need that extra-dose of motivation!

Corporal Faizal, today's Bootcamp commander began the workout with his trademark extended warm-up session and 40 seconds squat pulses as oppose to the normal 30 seconds per set... and we had three, 40 seconds squat pulses for the three AWOLs.

There were three well-planned circuits for today (circuit nicknamed by us):

1) Ketuk-ketampi Circuit (ciplak from KLA Delta Danial Ismail's expression)
3) Indian Circle.

Corporal Dharma took the first 'Ketuk-Ketampi' Circuit. The circuit was prepared with 5 cones; 4 red cones and 1 yellow cones (that was used to mark the last point) with approximately 20 meters apart. The Delta began with 10 seconds push-up at the first red-cone before having to sprint and stop at every red-cone for a one rep star jump. At the yellow cone or the last cone, everybody must sprint back to starting position. (thank god there wasn't any grunts for the slowest person)

The circuit was repeated for 4 sets with a different starting exercise; First was the 10 seconds push-up,then the 20 second Mountain climbers, 25 seconds hand-to-elbow and 30 seconds Grunts.

After being abused by Corporal Dharmendra, we moved on to Corporal Faizal for the TABATA.. or Twenty Second non-stop exercise and break for 10 seconds before repeating the cycle with again with a 20 second workout and so forth........

The 20 second workout was alternated as follows:
1) 8 sets of 20 seconds King Kong Push up
2) 8 Sets of 20 seconds deep Squat

Although there is a lot of 'Ong' (meaning Prosperous) with the number EIGHT as the Chinese-belief but the EIGHT sets prepared was far from Ong...... and more like 'Kong' (meaning Die).

After being exploited with the Kong-Exercises, we move on to the third circuit that divides the whole platoon into three team with an equivalent mixture of Delta, Seals and Rangers.

The three trainers took one team each and each team was asked to make a circle with both arm-apart from each other. We had the muscular Wesley Snipe look-alike Corporal Dharma as our team-trainer. Everybody in the circle must do a deep squat. Everybody beginning with me, had to sprint anti-clockwise a full one circle back to their starting position. Once one-team member completed one-circle-run, Corporal Dharma will tap the shoulder of the next person on the right for him to run ala relay. During Zaiem's turn, he sped like a lighting bolt and tergolek....(skidded) on a muddy section which started the laughters in our team. Kenix ran like a wild horse blowing away my hair... catching up with lost seconds from Zaiem's fall but our team was second last and had to performed 5 easy grunts whilst the last team had to do 10 grunts.

The session ended with the routine warming down session. Today's session was quite mild and light. I prefer a session that knocked my heart out of my chest and pumped my vein out from my skin... a sort of hardcore, killer, breath-taking extreme workout!!

There were some good discussions @ OBC page today initiated by Rukaiyah Manis on "Why do you joined the Bootcamp?"... and here are some excerpts (extracted without any editing): I trust this excerpts will be an inspiration to others to take charge of their health and fitness........... it is never too late.

Rukaiyah Manis: "because I was diagnosed with high blood presser and refused to take medication for it. I wanted to have workout activities in my lifetyle... fate determine that i joined facebook, started to play games and saw bootcamp ad, that was 7 months ago......."

Celine Ooi: "I was bored in dec due to cancelled holiday plans. i read abt bootcamp at suanie's .... meant as a one-off in dec, but i continued in jan and have signed-up for feb!"

Shobha Bala: "I was hospitalized for bad eating habits, suffered from gastric ulcers etc, i looked for the easy way out to keeping fit, i.e. pills. My stomach crashed (yes, i'm still payin the price for it) and told myself no more. Saw the ad on FB, never looked back. Never felt healthier. OBC changed my life. aww.. hugs to my super duper instructors & fellow motivating recruits."

Shamil Tan: "I just wanted to eat Banana Leaf on sunday without"

Amelia Shahrin: "I had enough of fat jokes from my parents and future in laws.. so that is why i joined OBC.. was already considering it for 3 months ago, then finally 2010 came and i made my decision to join for Jan session.."

Chun SSJ: 
"1. Recommend by Friend but still not convince till read advert in the star......."Guaranteed Results...No Matter What Your Current Fitness Level".....I personally LIKE this MOST " NEVER repeat the SAME session twice, whether u have trained with US for 6 months or 6 years....enuff said.
2. I still continue because of above and I want to "Train with the INNOVATORS, not the imitators" and I want to MAKE NEW BEST FRIENDS and ENEMY. I also want to FIT in 25 JEANS like YTF."

Suriana Saiful: "I just want more pain. Pain keeps me alive .. ;)"

Megaa Velayuthan:
"1.To get fit
2.To gain weight.(Now dont laugh Ruk)
3.For better stamina
4.Love outdoor workout"

Syuhada Adnan: "I had not much idea on what OBC is about until the first day and I was running and fainting at the same time (but still running). haha! And I was looking at the seniors on the first day; all muscle-y and thought, that's hot .. :) I guess the idea of waking up at 415am, driving from putrajaya to kl, get high on pain, and sleep-driving back to putrajaya before going to work is something really crazy. Might as well continue doing that (signed up for Feb, yeay!)"

Susoshini Jahanath: "I didn't like the fact that as a former runner, I had become so unfit and flabby (yes, the dreaded word - almost as bad as fatty). I got tired of people saying 'You've put on weight! Looking very healthy!'. I tried a few different gyms, but somehow it just never seemed to work out to my taste. I heard about OBC from a friend, signed up in November ... See Morejust to try it out, and I haven't looked back since. I've got a great group of people I exercise with, including the trainers. The motivation and the push is what I've needed. HOOYAH!!"

Chai Soo Pey: "A friend dragged me in bcos he needed someone to accompany him and to find out what it's all about... we went to the wrong field on the first day, i was cursing him mad bcos i thought it was a total conned case paying & waking up in the wee hours just to see an empty field... hmmm, who knows, i subsequently got addicted, this is my 3rd month in OBC!

The actual reason i agreed to try out in the first place was to challenge myself & see how far i can go. It's a big risk i took. I have very sensitive & highly allergic skin after a severe burnt by wrong cream prescribed some 22 years ago... My condition worsen & i almost gave up living then. Everything became a total nightmare. I was always being subjected to people's evil stares, teases & negative remarks bcos of my bad condition.. and my diet was drawn back to basic, eliminating most of the food from the list & slowly introducing one by one all over again to determine which food i can/can't tolerate... i was always on steroid jabs & pills... had no choice but to let go things i love, including sports & outdoor activities....

There were so much fun i missed out all these years, and i intend to do some catch up, it's still not too late... So i started with jogging, random trekking and a little hiking... testing out one thing at a time... each attempt took me a lot of courage because should things go wrong, i would be in a bad shape & would be back to the much-dreaded steroids again. And so far, i am ok. Then came Original Bootcamp, i was really skeptical and not sure if i would want to do it. I know there will be lots of contact with dirty water, mud, grass; lots of sweat - no big issue for healthy people, but definitely very risky for me... Well, i went into it without my family's knowledge. It was only after the 2nd session that i dare to inform my family, and excitedly spammed my friends' with emails! Well, so far so good, i am glad that i am still okay, although every now and then after a session, i do get rashes & have to wait for hours before they subside. Itchy, but worth it! OBC is pure fun & joy, I am always excited, looking forward to each session & i love the people in OBC! ...

Oh, i am now looking forward to trying out my very first water-rafting activity with one of my best friends, CH, end of this month! Hopefully it's materialised & i can pass that too. I am scared, please keep an eye on me, buddy, don't let me die yet!"

Rj Rahman Mansor: "I had always been active and but..just after April 2004 after achieving a target to complete my first (and only) TRI...motivation just faded...I tried to stay fit and keep in shape by going to the gym but gymming was starting to be a bore!...some routine and no one to push the mean time, my already grown up kids was beginning to enjoy outdoor activities (they are into climbing and trailing) and they really would like dad to be with them...but I realize that my fitness was fading fast if I don't do anything about it...Danial my 20 yo son saw OBC and pointed out "Dad, this is YOU!" you gotta go!...I read about OBC somewhere before this long time ago and wondered when it was coming to our shores...when Danial pointed that perked me up and I was game!...I was first recruit in KLA batch but didnt finish because of bad rib injury and...since terminating gym membership..I have enjoyed my new playground and playmates ( and play items too).. OBC Rawks.."

Faizal Ariff: "A different perspective: I joined Original Bootcamp MY because it is the only fitness program in the industry here that let me focus all my attention on the results of the participants (recruits) instead of other misc sales related agenda. Being exposed to the practice of commercialized gyms made me apathetic towards their real objectives. I'm there at the field in the wee hours of the morning because of you recruits. Not for my own gains. Hooyah! :) "

Lulu Cattywampus: "Last year, I set myself a goal to do at least one thing a year I thought I would never do in my lifetime. Last year I learnt how to scuba dive :) This year I thought...climb Mount Kinabalu!! I knew I was in terrible shape and I thought that OBC would be an ideal way to get in shape!

Now, I can safely say that joining OBC is something I thought I
... See Morewould never do in my lifetime!!! I mean...flipping tyres? carrying rifles? Sandbags? No, no...not me!! I'm too much of a girly-girl!! But I'm doing it...and I love it!!! HOOYAH!!!!"

Syuzana Amran: "I joined because I know I'm terribly unfit and missed how I felt 5 years ago. Also, was sick and tired of people passing 'fat' comments. As much as I'd love to say that I don't care what they thought of me, I do. Altho, the comments don't hurt as much as me knowing that I'm just asking for it for not taking better care of myself. So, I had to do something.

Admittedly I've been lurking around for a few months and even when Sulo and Ee-Lyn joined, I said I was too busy that month (I was!) but I knew if I had wanted it so badly, I would've just joined them. No excuses, right? So, after 'chickening' out a few times, opening and closing the OBC website, I (finally!!) registered for January. (And have registered for Feb as well.)

My goals are simple:
1. Do NOT pass out/ throw up while running.
2. Get my ass into those jeans I've had to leave behind 4 years ago. I know they're waiting for me ;)
3. To live better.

Angela YTFoo: "Hello. I am Angela and I am an Obcholic.
I joined OBC because I wanted to fit into my 25.
Now that I can, I'm still staying because OBC is just too much fun. I think I'd be quite lost if I didn't have to wake up early on Tues/Thurs/Sat.
And I actually love the mud. :)"

Suanie T: "My mother offered to pay for me to get a gastic bypass surgery. i figured there's a less painful option somewhere out there."

Joyce Chuo: Recommended by a friend who have joined OBC 2 months earlier while knowing that I'm looking for a different work up besides my Yoga practice. Was told that this is a totally different sport/ exercise which everyone goes as a team & get motivate/ encouragement by each other to get you tru like a family ...

And of course, guaranteed results ... even thought the fee is slight "costly" but I always believe in what you pay is what you get ... and yet I would need to get myself committed or else ... what you've paid will gone to waste definitely...

I have actually loose 30kgs since 3 years ago ... but then gained 10kgs easily within 2 yrs of "honey-moon" period ... hardly denied that I just love fooooods soooooo much, you won't only see me having Banana Leaf on Sunday ... (some more CK now keeps offering me banana juice & durian juice ... hmmm = =lll ) Don't think of joining those fitness centre as I know I'll be end up watching TV shows, listening to gossips, enjoying the cool-air ... instead of working on the cardio/ classes.

I won't hope to fix in a 25" jeans but at least to get a firmer/ toner figure, healthier life style ... & "bonus" ~ meeting new faces and get real good laugh here :) Surrounded by lot of funny ppl in OBC even I might look bit quiet/ serious or perhaps shy *_* ...

Guys, you really make my day & you are the best! Gotta stick with OBC & HOOOYAAAHHH ~"

Gail Taylor: "hi rukaiyah :) thanks for sharing .. bc great workout for all of us , we will all be healthier, great for the body and mind, most of all the no1 challange is against ourselves to improve every month.. pls come and join us pj pm's again soon your words of encouragement was so welcome hooyah"

Shazana Agha: Wow - these are interesting stories guys! Even if it’s for banana leaf! Suanie, I’m glad you bypassed gastric surgery :) Corp Faizal - fake, plastic gyms reeking of commercial gluttony [oklah, maybe a bit too harsh…] and clinging on in desperation via compulsory yearly contracts – hmmm… certainly not on for me anymore.

Initially, I joined because of the usual weight loss motivation, the ‘feel good factor’ and OF COURSE to be able to have banana leaf/nasi lemak/teh tarik (kurang manis) without dying at a premature age.

But as time went by, it finally hit me, why people actually go crazy over sports. For someone who never really pursued sports in school, this was like discovery of the decade (for me lah) – exercise REALLY makes you feel good - my MUM’s really not lying!! It really does give you the whole ‘optimum performance’ thing.
Dan secara psikologinya, [this is my last point, I swear!] something i noticed [yes lah, i know it's not ground-breaking!]:

In bootcamp, or in any form of competitive sports, everyone is constantly driven to do THEIR best, to persevere and carry on. And it’s amazing how this mental attitude can (creep into?) be translated in our real lives, whether it’s work, family, health, personal integrity etc. – you kind of get conditioned to only want your best, no compromise and no more self-sabotage.
Not that easy lah of course, but I'm think ground-breaking theory does work at some level.
Thanks Rukaiyah for posing the question. Have a good weekend everyone! 250 patah perkataan (haha...sorry guys!)"

Pilates WYC: "Although I have been doing group fitness classes for many years, have always been interested in doing military style training in outdoor conditions. I felt that my fitness level needed a kickstart to get it up to a higher level. My cardio level is good & my form is ok but I needed to get stronger.
So OBC is a real dream come true for me. I get to play in the mud & rain, I am definitely stronger & now I can run!!! I have also had the opportunity to train with a fantastic group of instructors & recruits who share my passion for fitness. The rapport & team spirit in KLA is really beyond awesome! You guys are the inspiration for me to drag myself out of bed at 5am 3 times a week when I am well known for being so not a morning person!"


Armin Baniaz: The reason I first joined the Bootcamp was made known on my first Original Bootcamp BLOG click: here . After almost 13 years being a Gym member and 5 years of various outdoor adventure from mountain climbing, marathons, dualthons and triathlons, all other form of workout then became quite a bore and results was plateau. I crave for some kick-@ss workout and only wanted to try out the Bootcamp in dire desperation to shed some weight from the Hari Raya Aidiltfitri food-overdose last year... I ended-up having the best chemistry at the Bootcamp. The most attractive and important part of the Bootcamp especially for my busy schedule is the punctuality, the early 5:45am schedule (which is not available elsewhere) and the trainers preach what they speak. Every morning, the session never failed to start at 5:45am and ended at 6:45am. I was able to go home, shower, have breakfast and be at office on time. The trainers can performed well all the programs prepared for the trainees and at most time especially Sergeant Simran, would perform those exercises with us, leading us by example.

The actual eventual benchmark for the trainee is really................ the Trainers Timing themselves!!! Watch out trainers, if you lacked-behind in your own training... soon we will be telling you what to do! (*Evil wink*)

OBC- JAN 5/12- Boom Shake Shake the Rope


5 sessions down, 7 more to go for 100% ACE........ We had only two (2) AWOLS today and was penalised with only two (2) 30 seconds squat pulses for the AWOLS. Our trainers today was commanded by non other than the one and only OBC Sergeant, Simran Latiff and assisted by Lans Corporal Elin and Lans Corporal Stephanie. Corporal Faizal Ariff close rank and became one of us trainee.

Yesterday, I was at PJ Alpha at 5am as an observer.... to send Nawal Aini and sighted someOne for ACE. At PJ Alpha, I met RJ Rahman Mansor, Alex Nathan, Shamil Tan and for the first time met Yong Taw Foo.. she is smaller than I imagine. If there was any difference in comparison, it must be the team-work at PJ Alpha. The teamwork there was exemplary.. everybody contributed and worked hard to get 105 Grunts to lose more weight!! At KL Alpha, the most that we get, was only 20 grunts or 6 squat pulses. Congratulation and well done PJ ALpha.. keep up the good work.

Today, the recruits were divided according to their respective ranks Delta, Seal and Rangers and there were three (3) circuits prepared under each trainer.

Today's Summary
10minutes: warm-up & AWOL penalty
20minutes: Boom Shake-Shake (rope) & Sprint
15minutes: The Beauty & the Dirty
15minutes: Tyresome Flip orgy
 Total 60Minutes

Boom Shake Shake the Rope

Sarge Simran took the Delta on the first circuit with five (5) Ropes. 4 Deltas were assigned to each ropes. Danial Ismail, Marcus Jau Chan (again), Kenny Smith was in my team. With two (2) Deltas at each end, one Delta had to hold the rope whilst the other prepared to sprint. When the Sarge signaled for the start, BOOM... the two Delta holding the rope had to SHAKE-SHAKE the rope creating a wave-look whilst the other two deltas sprint for approximate 20 metres back and forth before tapping his partner to reverse the role from sprinting to shaking. The workout was repeated for three sets of 6 minutes, 4 minutes and 2 minutes for the first, second and third set. There were three types of Shake-shake the ropes but there are all for upper body and 'base muscle' workout.

The Beauty & the Dirty
The second circuit was for the Hour-glass shape workout .... in the MUD.. in pair. I was paired with superfit Marcus Jau Chan (again...scary but a damn good partner). At the Second circuit with LC Elin, we performed a non-stop 15 minutes endless sets of 5 repetitions for each of the following workout:

Circuit 2 (A) Squat, Military push-up, Jack-Knife, Military sit-up
Circuit 2 (B) Lunges, King-kong push-up, Monk Sit-up, Flutter kick

Tyresome Flip
We had a tyre-some Five pax orgy per team on the third circuit under LC Stephanie. Each team was allocated with a huge tyre. My team comprised of Shobha Bala, Jordan and Danial Ismail. Every Delta in the team, had to flip the damn-heavy tyre (alone) one-way from one end to the other whilst the other four team members in-queue for the tyre, performed non-stop of the following workout:

i) 5 repetitions of Star-jump
ii) 5 repetition of Push-up
iii) 5 repetition of Military Sit-up

Deltas had to repeat the above workout until the 'Flipper' reached the other end. The slower the flipping, the more sets of the workout to be performed by others in the team. I can hear Chun SSJ shouting (dont know why?) at Clair calling her Jordan, mistaken identity which attract the laughter of the whole platoon.

The total calories burned today was 651 calories only....... Maybe I did not gave my 100%, the average calory burn otherwise would have been 750.I tried to be serious while training but the moment weirdo Chun SSJ start cracking up spontaneous remark and teamed-up with Shobha..... i just cant help but to start laughing in Pain.

Today we partially completed the list of Seals as a monthly 'get-to-know' our comrade project first initiated by Super Senior Delta Dr Malek Aziz in December last year. The last posting (see: here), we listed down the those in Deltas at KL Alpha.

The Seals are:

1) Farhanah Bamadhaj
2) Nawal Aini Zulkifli
3) Rose Emini Pahamin
4) Farrah Raquet
5) Vivien Luyen
6) Lilian Loo
7) Suloshini
8) Arvind
9) Machiko
10) yus (from KLB?)
11) Amy Ho
12) Irwan
13) Ee-lyn
14) Rienna
15) Ashima Thomas

There are a few more Seals @ KL Alpha that is unknown......... Come on recruits, lets get to know our comrades...


Other ref: OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12, Kiasu 15Kiasu 14Kiasu 13Kiasu 12Kiasu 11Kiasu 10Kiasu 9Kiasu 8Kiasu 7Kiasu 6Kiasu 5Kiasu 4Kiasu 3 (timing)Kiasu 2Kiasu 1 Bootcamp 13Bootcamp 12Bootcamp 11Bootcamp 10Bootcamp 9,Bootcamp 8Bootcamp 7Bootcamp 6Bootcamp 5, Bootcamp 4, Bootcamp3Bootcamp2Bootcamp 1..


MOTOR INDUSTRY: Reinstate cash-for-clunkers

MOTOR INDUSTRY: Reinstate cash-for-clunkers
Submitted by Izat @ Malay Mail on Tuesday, January 12th, 2010

THE Proton Edar Dealers Association Malaysia (PEDA) is positive about this year's outlook despite its many challenges.

Proton car sales will be affected this year by three government policies – spillover from the Second Financial Stimulus introduced last March; the revised National Automotive Policy announced last October; and Budget 2010.

WALK THE TALK: Government needs to go the extra mile to help new car buyers — Filepic

This year will be tough without stimulus or direct policies to support Proton car sales despite the economy being not fully recovered.

However, PEDA is positive about car sales from support extended by Bank Negara and members of the Association of Banks in Malaysia.

Since last July, PEDA has had discussions with both bodies on the approval and disbursement period for car hire-purchase loans, and to alert the authority of any increase in rejection percentage or discrimination on buyers' loan applications.

Proton’s car sales were badly hit in the first quarter of 2009 when the rejection rate for buyers was at an alarming 70 per cent.

They improved after PEDA met with Bank Negara and the banks. Since then, car loan approval and disbursement are made within 36 hours. Proton car sales has been positive and encouraging, despite the recession.

With continued support from Bank Negara and the banks, PEDA is confident that 2010 will be a promising yet challenging year.

The Second Financial Stimulus helped to sustain car sales in 2009 despite the recession through a policy to scrap cars of 10 years or more with a RM5,000 voucher to buy a Proton car which attracted 32,000 applications.

However, funds for the scheme were exhausted by October, seven months after its launch, resulting in only about 15,000 applications being approved while the rest were given an alternative, less attractive offer, which led to a drop of 30 per cent in bookings, especially for Proton Saga.

On top of this, the RM5,000 vouchers for scrapped cars had only been partially disbursed by the government to dealers, further exhausting the latter's working capital.

Momentum gained from the scrapping programme will be lost without any continuity, especially with Malaysia's relatively high average vehicle age. There are two ways that may positively affect the Proton ecosystem from the revised National Automotive Policy.

Firstly, the phasing out of imported used parts and components, including the half-cut, will strengthen the automotive ecosystem. Though cheaper, they come without warranty and many customers have been cheated when the parts they bought did not work easily.

However, the phasing out mechanism is still unknown. The discontinued mandatory annual inspection for vehicles of 15 years and above would have become a platform to ensure a minimum safety standard for Malaysia's relatively high average vehicle age.

The public may have changed or upgraded their cars once they were made aware of their vehicle's condition via the mandatory checks.

This, in turn, would support new car sales.

Steps can also be taken to do away with various charges from becoming a burden to the public, such as allowing insurance or finance companies to pay for car inspections which is in their best interest to protect their exposure.

In the UK, independent workshops can register with the authority to conduct inspections. In Malaysia, Puspakom should not be made the only centre for inspection if mandatory checks are re-introduced.

PEDA urges the government to plough back some of the revenues collected from the automotive industry into the system by re-introducing the car scrapping policy.

With RM5,000 per car collected through sales tax and excise duty, the government would get about RM750 million annually from Proton domestic car sales.

With an average total industry volume of 500,000 passenger car sales a year, the gross revenue contributed by this sector is estimated at RM2.5billion (from sales tax and excise only assuming a RM5,000 average, excluding other indirect contributions).

Except for R&D grants, revenue collected is not ploughed back into the ecosystem to address our stagnant and saturated market.

Malaysia registered almost the same number of passenger car sales in Thailand although our population is four times smaller.

Our population is also smaller than Indonesia and the Philippines, but we registered higher sales than both countries.

If we do not address this issue now, we will not be able to sustain our future sales.

Armin Baniaz Datuk Pahamin
Proton Edar Dealers Association Malaysia (PEDA)


OBC- JAN 4/12- Black Monday....... four-letter word!!

*Apology for the late-posting... Was too hyper after the morning session and was in meeting till late evening*

Its Shobha Bala, Nawal Aini, Farhanah Bamadhaj, Dr Malek Aziz, Daing Danial, Vivien Luyen, Wai-yee, Kenny Smith  and.... and a few more...... who was absent today.

Monday blues......... or more like a Black Monday it is..... All ladies were suddenly down with a stomach pain.. gastric, menstrual etc... and the men absent form... B1N1 sickness maybe.. Doc Malek was down with D1V3?

Surprisingly, KL ALpha was still noisy even without the Core-Kiasu.... Everybody was screaming loudly.... in pain. Today's workout is another day that defines Pain and probably a sneak preview into Hell.

Sarge Simran was back from a week of Paternity leave. He was all smile, cheerful and stress-free although we expect him to be grumpy and moody from lack of sleep and new-Dad syndrome. Life is never the same with a newborn baby in the house.... Although in cheerful mood but that does not stop the Sarge from giving us 3 sets up Squat Pulses and another 3 sets of Star Jump for 3 AWOLS and 3 Late-comers..... compliments from Kenix Lim and Leesa Tan.

After the bonus Squat Pulses and Star Jumps, the platoons were separated according to their ranking... Delta, Seal and Rangers.

Today’s theme was the FANTASTIC FOUR…  4 different type of exercises with 4 repetitions each was prepared at all circuits. Four only…Only Four.....?!!!!

 Four reps only (*surprise face*)....? Aaaw.. easy...................

Corporal Dharmendra took the Delta in the first of the three circuits prepared for today. Delta was further divided into Four groups. The first circuit was prepared for Upper body and lower body strength. The circuit comprised of a short sprint to 4 red-cones-stop for 4 different exercises at each red-cone-stop. From the starting position, Deltas began with a sprint to the first cone to do a 4-repetitions of Military Push-ups before sprinting to the next red-cone and perform the Squats with another 4 repetitions. Then another sprint to the third red-cone for Four repetitions of diamond push-up before another sprint to the last red-cone to do Four repetitions of jumping split lunges. At the fourth cone, we had to sprint to the yellow cone and turn back to the last red-cone to start the 4 exercises again back to original starting position. One set is completed once we are back at the starting position.

After performing 2 sets of the above, the four exercises at each cone was changed to King Kong Push-up, Jumping Squat, Shoulder press and Trusters. With the change in workout, we had to do two rounds back and forth from original starting position to complete 1 set of a total of two.

The last person to arrive on each set is penalise with 5 Grunts.... so everybody is in the look-out for the last person behind them....

Haah.. CHUN.. 5 GRUNTS!!! :-p kidding............

From Corporal Dharmendra, we moved on to the second circuit led by Corporal Faisal. The second circuit was all about Abdomen. With the same short sprint to Four Red-Cones, Four different types of exercises were prepared at each red-cone-stop that began with Military Sit-up on the first cone. At the second Red-cone, Jack Knife,  third red-cone was the palm to elbow and the last red-cone was the Buddha sit-up before a short burst of sprint back to the starting position. Similarly, the last person to arrive will have to perform 5 Grunts.

After Corporal Faizal, we headed to Sargent Simran whom took the last Circuit with running techniques.
We were introduced to Four running techniques to imrpove our running cadence. We had to run back and forth Four Lamp-Posts for each technique. The Four techniques were perfect to improve running cadence but it’s a bit difficult to describe and explain the technique in words….. (actually I’ve forgotten).

I underestimated the four letter word that began with Capital-letter F......  I mean the 'FOUR' repetitions. Maybe this is why we are always reminded not to say out the four letter word that began with F... it can be breath-taking.


Today is another EXCELLENT workout by the OBC….

Other ref: OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12, Kiasu 15Kiasu 14Kiasu 13Kiasu 12Kiasu 11Kiasu 10Kiasu 9Kiasu 8Kiasu 7Kiasu 6Kiasu 5Kiasu 4Kiasu 3 (timing)Kiasu 2Kiasu 1 Bootcamp 13Bootcamp 12Bootcamp 11Bootcamp 10Bootcamp 9,Bootcamp 8Bootcamp 7Bootcamp 6Bootcamp 5, Bootcamp 4, Bootcamp3Bootcamp2Bootcamp 1..

Be sensitive and there wont be any form of attack on churches or anybody

I read with interest all the condemnation of the arson attack on thus far three churches in Kuala Lumpur. The Government, the opposition, various NGOs, social activist, bloggers as well as most on Facebook had all condemned the attack and I did not come across any party that supported or stood by the attack.

There are also various SMS and emails circulated to removed rosaries and all religious articles from their car with the rumors of cars displaying such rosaries and religious articles are being smashed.

These attacks had received global media coverage tarnishing Malaysia and especially Muslim's good name. The attacks may well be from Muslim extremists or it could also be an orchestrated act (not necessarily Muslim extremist) to create chaos in Peaceful Malaysia or to undermine the Government with a racial disharmony.

Similar to most, I too condemn the attack...but what was the root-caused that created the whole episode. It is not just about religion it is about emotional sensitivity amongst us Malaysian.

Is it really of paramount important for the Church to use Allah name?  WHY...? Why NOW...? Is there any hidden agenda?

Malaysia has been peaceful all this while without the Church using the name Allah. Religiously, it is not wrong for Christian to use any other name beside Allah which they have been. The name Allah too is not a patented name and for exclusive use only for Muslim but there is a strong religious sentiment, attachment and understanding of the name Allah to Muslims.

That sensitivity is beyond any judicial process but is the backbone to our peace and harmony.

I rally behind the King, DYMM Yang Dipertuan Agong:

"To ensure peace and harmony among the followers of different religions, the meaning and reference to "Allah" in the general context should conform to the description fixed by Islam because this practice has all this while been accepted by Malaysians of other faiths." - The Yang di-Pertuan Agong Tuanku Mizan Zainal Abidin

Daulat Tuanku, Daulat Tuanku, Daulat Tuanku



Its the 3rd OBC SESSION........... and the race for ACE + PACT is back with the following list of Kiasus... (the list is still open for others with 100% attendance record thusfar)..

1) Armin Baniaz (anti-MAF)
2) Shobha Bala (MAF chief)
3) Dr Malek (appeal for leave on 8 jan & 11 Jan)
4) Farhanah Bamadhaj
5) Rose Emini
6) Nyna Mohsen
7) Soo Pey (MAF)
8) Angela Foo (YTF)
9) Chun SSj
10) Tricia Especkerman (?)
11) Vivien Luyen
12) Nawal Aini (*appeal to waive 1st session which she missed)
13) Suloshini
14) Amy Ho (?)
15) Kenix Lim (?)
16) Shera Ann (?)
17) Ilyanna Aylin
19) ANA (*appeal for waiver on WEDDING errands)
20 Danny (*appeal for waiver on WEDDING errands)
21) Danial Ismail
22) Daing Danial
23) Natassya Lee
24) Rienna Choo
25) Roopi Rampal (*appeal for 3 session waiver)
27) Lizza Abdul Rahim
28) Zaiem Razak
29) Syam Ser
30) Syazana Amran
31) Nadia Tajuddin

Last month "OBC Kiasu Hall of Fame & Shame" is available at "Here" (Eer... still under construction.. Sorry) with only two failure... Arvind and Kenny.

Both a gentlemen, Kenny wore a Scottish Kilt and train in December itself (see: Kilt) but Arvind paid his dues today training in Red Skirt........

 There was a commotion before the start of the session! Everybody was so excited to see Arvind in Red Skirt........

 The ladies were abit shy at first to see a man dressed like them and perhaps abit insecure especially Sulo, in case Arvind looks prettier than any of them................

Arvind.. surrounded by... ladies!!!!

A few seconds later.......... most if not all the ladies accepted Arvind as part of the Ladies..............

The men too could not resist the new-girl in town Arvind...  Chun was getting too excited and start showing his butt to Arvind (dont ask me why..) ...

... Zaeim now getting all excited with Chun SSJ's leg.....

Now Chun SSJ took the lime light away from Arvind by showing his leg...

Maybe we should get Chun SSJ a Red Skirt too......... Arvind, although in skirt but still try to maintain his 'Macho-ness'........

After the commotion, our session began...... KL Alpha was commanded by Corporal Faizal Ariff today and assisted by Corporal Dharmendra, Lans Corporal Elin and Lans Corporal Stephanie.

There were FOUR (4) AWOLS... and we were awarded FOUR, FOURTY SECONDS SQUAT PULSES but there were no LATE-COMERS. Recruits were divided into their respective ranks... The Delta, Seal and Rangers.

The Delta began the session with the 'Prison Break' which I cant help but to feel like Micheal Scofield... which I dont think is a misleading statement (perasan).

To start the Prison Break, The Delta was divided into two team..The prisoners and the Guards.. The Prisoners held captive lying face-down on the ground (or mud rather) with both arm hand-cuffed at the back whilst the guards were on standby to give chase 25 metres behind. When Corporal Faizal gave command to START... with both hand at the back ala being hand-cuffed, the prisoners have to get up and sprint to the yellow cone located approximately 30 meters away while the guards chased them. If the guard managed to tap the prisoner's back before the prisoner reach the yellow cone, the prisoner must perform 5 Grunts. Likewise if the prisoner manage to run to the yellow cone without being tap, then the guard that was chasing them must perform 5 Grunts. The team's role was reversed on every set.

Partnering with Marcus... I was tapped once being a prisoner and failed to chase him as a guard.. in return, I did endless grunts after grunts. Keynote... dont partner with Marcus or Kenny if you want to stay alive!!! I was practically crying for air after the second set of turbo-sprinting running away from Guards and giving chase to the prisoners, ......... At one point, I was searching for my Heart in the mud which I thought had jumped out of my chest!

We went to the second circuit with Corporal Dharmendra after 5 rounds of reverse role from prisoner to guards. The Deltas were split again into two teams with two different workout. The first team began with five rep of "Quick sprint & Drop" (drop-lie face & chest down in MUD) and then BEAR-CRAWL for 10 metres before sprinting back to start position. The BEAR CRAWL was replaced on second set with GORILLA WALK and the CRAB CRAWL on the third set.

Whilst the first team were doing that, the second team performed 20 reps of Truster while waiting for the other team to return. Then Squat Jump on the second set and Deep squat for the third. The team must wait in a squat hold position at all time after finishing the 20 reps while waiting for the other team to return.

The third circuit with Lans Corporal Elin was funtabulous!! Its the TABATA circuit or "Twenty-Second-Break-10 second". and the TABATA began with five sets of 20 seconds of STAR JUMP!! then the MOUNTAIN CLIMBERS, SEAL JUMP, CROSS-COUNTRY JUMP and GRUNTS.

COUNTING OUTLOUD... As in counting in scream is actually a good way to maintain workout.... I was practically screaming ONE, TWO, THREE, ETC.. etc....until NINETEEN, TWENTY during all workout... except during MOUNTAIN CLIMBERS............. oh god... BOMBASTIC HEART BEAT... speechless and breathless.... Chun SSj and Tomi, Daing Danial made up the Delta screaming Orchestra. Lans Corporal Elin was also screaming 100% EFFORT DELTAS.. 100% EFFORT... GIVE YOUR FULL EFFORT!!! and it suddenly stroke me our pact for 110% EFFORT & COMMITMENT. Well Done LC Elin.... thanks for the extra push.

Corporal Dharmendra led the warming down session and we all gather again to Camwhore the sexy, blushing and gorgeous Arvind... You have the best sporting spirit and a man or is it a girl with principle!! Thanks for honoring the ACE-PACT.... you the best!!


For benchmark timing updates: click the OBC logo on the left collumn of this blog or click here.

OBC-JAN 2/12- Eighteen are we today.....


Welcome Back Kenny Smith, Michelle Smith, Marcus Jau Chan, Vivien Luyen and Jessica...

They were absent from the Bootcamp last month in December.2009 and KL Alpha were never the same without them. KL Alpha should be more hip, Updonk and energized with them back with us.

KL Alpha would also like to record our regret that Shammy Ooi & Suriana Saiful had to take January off without the Bootcamp to recover from a knee injury and Peggy Hoegh whom had permanently moved to Singapore. Every personality in our platoon makes KL Alpha the platoon that it is.

KL Alpha too would like to welcome on board Arnaud Marolleau, Hafiz Omar, Zaiem Razak, Ilyanna Aylin, Syazrina Sabri, Nadia Tajuddin, Lizza Abdul Rahim, Irwan Anuar and all new recruits whom performed very well on their first Benchmark Timing. Hafiz Omar & Danial Ismail upgraded straight to Delta.. the Most difficult rank at the OBC.

The red-tee today was commanded by Corporal Faizal Ariff and assisted by Corporal Dharmendra, Lans Corporal Elin and Lans Corporal Stephanie.

Upon taking the attendance, every recruit were graded according to their ranking based on the benchmark timing (as well as other criteria)....... The Delta, which is the mother of all rank comprised of the followings:

1) Kenny Smith
2) Michelle Smith
3) CK Chun SSj
4) Dr Malek Aziz
5) Wai-yee
6) Shobha Bala
7) Hafiz Omar
8) Tricia Especkerman
9) Tomi Soetjipto
10) Kenix Lim
11) Nyna Mohsen
12) Claire
13) Jordan
14) Danial Ismail
15) Daing Danial
16) Marcus Jau Chan
17) Jack (full name?)
18) me..........  Armin Baniaz

Me.. I got back into Delta having completed the whole cycle from first the Rangers, then Delta, downgraded to Seal and now back to Delta.... CONGRATULATION to all recruits who made it to Delta!! It should be the end-target for everybody to aim and achieve!!! especially the new recruits.

CONGRATULATION (on behalf of the KLA Kiasu) too to Sergeant Simran whom was recently upgraded to Daddy-hood... The hard work with Ika certainly paid off. Daddy-hood is a more difficult rank after Hubby-hood and bachelor-hood.

We had our normal 5 minutes warming up session before being given 6 sets of 40 second squat pulses for 3 AWOLS and 2 Late-Comers. Consider it a reasonable bonus for the RM299 monthly fees paid.

After the warm-up and the penalty, the platoon was divided into their respective ranks the Delta, Seal and Rangers. The tag-line for each ranks today was......... 18SX for the DELTA,  the SEAL tagged with 16SX and the Rangers branded PG (Parental Guidance).

All the workout for the Delta is in 18 Repetitions, Seal 16 repetitions and Rangers.... err maybe trainer's guidance.

As the Tag-line 18SX implies, all workout is in 18 repetition for 18 minutes. The Delta began with Corporal Faizal's killer chest workout. There are 5 sets @ 18 repetitions of Chest workout that must be done non-stop for 18 minutes as follows:

1) King Kong Push up
2) Diamond Push up
3)  Palms to elbow
4) 'Tonggek' Push-up
5) Three-point push-up
Tomi whom was quite quiet during the first day had re-gained his vocal chords and was moaning and groaning throughout the workout..... Chun SSj was crying..?

After the Killer Chest workout, we had a 50 meter recovery run before being passed to Lans Corporal Elin for 18SX ABS.... On a similar 18 repetition for 18 minutes non-stop, we had to performed 5 abdomen exercises as follows:

1) military sit-up
2) jack-knife
3) flutter kick
4) scissor kick
5) Buddha sit-up
After completing 18 minutes of 18 repetitions for the above 5 exercises, we were asked to sprint for 100 meter before being passed to the Wesliey Snipe look-alike Lans Corporal Dharmendra  for a deadly Leg workout.

Yes it is also for 18 minutes non-stop with 18 repetitions for each of the following workout:

1) military pulses
2) Lunges
3) Jump Squat
4) truster
5) sumo squat
6) March and Drop

After a month away from Delta, being in Seal and 9 days without any exercise during Christmas and New year, today's exercise was a killer but a definitely 5-Star rating!! My body was pumping massive adrenaline and being overdosed with those adrenaline, I lost count while performing the exercises and may have unintentionally cheated on the count.

Dizzy.... Nauseate.... Dirty..... Muddy.... Wet......... Sweaty......... breathless............ Pain........ Crams.......... Scream..... Moans......... Groans............ are all a registered trade-mark while training!!! There is only One explanation if ever anybody trained without all of the above....... You did NOT give in your 110% EFFORT!!!!

With the support from the team and the spirit of Bootcamp, we will persevere the painful and torturous training.... To make the best from the RM299 paid and to further improve & progress forward, we should and must all commit to 100% Attendance, Commitment and Effort.

We will lost our training momentum if we start missing any OBC sessions even for a day! Lets avoid that for our own betterment...  and commit ourselves again for another month of 100% ACE!!!!

With the tagline 18sx today......... I cant help but to feel and be Eighteen again!!


Last but not least, to inculcate the spirit of camaraderie, we should make an effort to know everybody in our platoon. As such, I hope to list down all the members @ KL Alpha via Dr Malek Aziz's once proven method: All senior recruits must get to know the names of at least 2 other recruits during the next session.

Until then........Stay tune....

Other ref: OBC-Jan1/12, Kiasu 15Kiasu 14Kiasu 13Kiasu 12Kiasu 11Kiasu 10Kiasu 9Kiasu 8Kiasu 7Kiasu 6Kiasu 5Kiasu 4Kiasu 3 (timing)Kiasu 2Kiasu 1 Bootcamp 13Bootcamp 12Bootcamp 11Bootcamp 10Bootcamp 9,Bootcamp 8Bootcamp 7Bootcamp 6Bootcamp 5, Bootcamp 4, Bootcamp3Bootcamp2Bootcamp 1..

For benchmark timing updates: click the OBC logo on the left collumn of this blog or click here.

OBC-JAN1/12: The Benchmarking time


My first resolution for 2010 is to improve both my written and spoken Bahasa Malaysia (BM) being a Kelantanese that speaks BM in 'Kelatae' dialect and English on most occasion, my actual BM sounded really funny........ abit 'Skema' (whatever that means) according to most friends. As such, I had plan to mix my blog-post with some BM blogs which was not easy and attempting to blog in BM had left my blog without any post for a few days until today when I decided to continue blogging in English and defer the BM blog to another suitable time.

The second of the many resolutions for 2010 (ya typical list of resolutions..) was for a better health, fitness and physiques which I am confident to achieve especially with a training program such as the Bootcamp (which I am into my third month now).

Being pampered with the Bootcamp training program, the last week of 2009 without any Bootcamp has been quite dramatic. Its 9 DAYS without the Bootcamp training to be precise since the last Bootcamp session on 25 December 2009. The past 9 days has been all about food, sleep, eat and rest.... infact was overdosed with food and sleep the whole of the 9 days; the consequence of being without the Bootcamp for 9 days!!

With the overate & sleep hangover and the 'wake-up-3-hours-later' Jet Lag, I had to struggle out of bed today but arrived at Padang Merbuk in time to pay the monthly fees of RM299, register my attendance and greet to wished Happy New Year to the trainers and some recruits . I saw Sarge Simran, Corporal Faisal, Corporal Dharmendra, Lans Corporal Elin and another Lans Corporal Steph and at least 60 senior and new recruits.

Sergeant Simran had a new commando-style hair cut probably a New Year re-branding away from the taliban look but that trade-mark-look remains. Other trainers were the same cheerful and energized bunch with the same-look as last year. I scanning around for familliar faces, I immediately realize the Super Duper Kiasu Shobha Bala was missing from the 60 pax.

Osama Shobha absent on the first Bootcamp session of the new year.. the first session in January 2010 session..........!!! Hard to believe... but seeing is believing.. Believe it or not.............. its true!!! Shobha was not there at KL Alpha 5:45am today.. there was almost a riot!! Who would ever expect Shobha to miss the Bootcamp....................

but Wai-Yee was quick to mention... Shobha sms'ed her to informed that Shobha will be joining PJ Charlie as a replacement for this morning's Bootcamp session....  but it could just be a deviation of focus away from her absenteeism.. we shall see!!

This morning gloomy weather and rain quickly flashed back our November 2009 mud-full experiences. We had an awesome dry field last month in December but November was horrible with an ankle-deep mud throughout the whole month. I even busted a shoe and invested in a new New Balance model 460 all terrain shoe in December that has not been put to full test.

Thinking positively, at least I can try out the All terrain New Balance shoe today if it gets all muddy and wet. .

The benchmark test is conducted at the beginning and ending of every month as a timing record to track the progress and improvement of each recruit. This will enable the trainers to design and develop a program best suited for all. There are two parts of the Benchmark assessment.

The first part comprised of 3 circuit sets as follows:

1) Two loops of running at 200 metres per loop. Hence, 400 metres per set.

2) 10 repetitions of push up

3) 10 repetitions of Grunt

4) 15 repetition of military sit-up

After completing three (3) sets of the above, all recruits will performed the second part of the assessment which is a 1 mile run. There were a few new recruits that vomited during the circuit run which was normal and nothing extra-ordinary but this marked the evolution for improvement. I was once in the same boat. During the first month of joining the Bootcamp, I had to stop and almost vomitted... and almost fainted.

From where I started.. My first assessment recorded 13:48 (Circuit Run) and DNF (Did Not Finish) (1 mile run), today my timing improved with the first circuit at 8:56 and the 1mile run at 10:14. My target was sub-Nine minutes for both but failed badly during the 1 mile run today... the field was 'kaw-kaw' muddy & flooded!!

As much as I wanted to blame the muddy and flooded field for the slow timing on the 1-mile run and also blame my busted knee-cap but really, there is nobody to blame except for myself. Next Assessment, I will achieve my sub-Nine minutes for both part!!! The Benchmark timing is recorded & kept for reference ready for viewing anytime at OBC BENCHMARK TIMING which is updated monthly, alternatively you can click at the OBC logo on the left column of this blog.

In fact, let us take this year a step further by recording our body measurement for weight, bicep, chest, waist (measure around the belly-button), hip and thigh... over and above the monthly Benchmark timing speed record!!!

Every mili-meter, centimeter or inches improved in measurement, every mili-seconds or minutes improved in speed, every mili-gram or pounds or kilogram improved in weight is an ACHIEVEMENT that MUST be acknowledged and recognized!!!!

The only way forward is to improve ourselves every day, every month and everytime. Let us make this year 2010 a productive year full of achievement however big or small it is.


Last but not least, the New Balance All terrain shoe was PERFECT!!!
Other ref: Kiasu 15, Kiasu 14Kiasu 13Kiasu 12Kiasu 11Kiasu 10Kiasu 9Kiasu 8Kiasu 7Kiasu 6Kiasu 5Kiasu 4Kiasu 3 (timing)Kiasu 2Kiasu 1 Bootcamp 13Bootcamp 12Bootcamp 11Bootcamp 10Bootcamp 9,Bootcamp 8Bootcamp 7Bootcamp 6Bootcamp 5, Bootcamp 4, Bootcamp3Bootcamp2Bootcamp 1..
© all rights reserved
made with by templateszoo