REES & LEONA

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A War-Cry was sent out to 80 soldiers for combat and yesterday 13 March 2010 the following 80 soldiers reported for duty at the Harmonis command centre!!

Kasih Leia Ixora, Andika Rees Pahamin, Kasih Iris Leona, Aaraf Eid Pahamin, Rafel Zichry Onn, Raina Edlyn Jasmine, Raiqa Hanim Jasmine, Raisa Myrin Jasmine, Kenanga Elyzze, Nur Zahira Aisyah, Akif Norman, Nor Marissa Alia, Nor Marcella Ayesha, Nik Soraya, Nik Rayyan, Nik Reanna, Nik Zackry, Nik Ariana, Nik Irfan, Nazzrul Afiq, Afiqah, Nikhita, Anishaa, Putri Ayesha Yasmeen, Brandon Ariff Putra, Putri Inaara Nadine, Iwan, Adam, Syed Aqil Harryth Putra, Sharifah Allyssa Hanis Putra, Tengku Adeira Hazirah, Tengku Aleana Haziyah, Fatin Amili, Fatin Amni, Ziad Azraff, Puteri Qistina, Puteri Zuleyka, Tengku Jihan, Tengku Ahmad, Tengku Afzan, Umar Hakim, Umar Harith, Diya Aisha, Ahmad Syafiq Shazwan, Ranya Diyani, Aidan, Amir, Ameer Hamzah, Daniel Shaqif, Megat Muhammad Akif, Muhammad Azrai, Muhammad Syazwa, Khushaal, Harisa Rohaya, Asiya, Amelia Diyanah, Syafiqah, Maryam Azureen, Nur Arifah, Imran Hakim, Ildina Murni, Ilmira Murni, Aqfar Naeem, Zainul Akhtar, Mohammad Hariz, Aqilah Deenah, Afrina Diyanah, Al-Riyadh, Jon, Aqeel, Emman, Muhamad Aiman Izzat, Braandon, Brian, Hirzi Hashim, Muhammad Azraai Danial, Aqil Ainuddin Naufal, Salsabil, Annurlis and Elayna

The Soldiers gathered at the Army Base camp, far deep in the Harmonis jungle ...


A close-up view in the army base-camp, a women Chief -Commandant!!! Chempaka Emalin Pahamin..  securing the parameter for a secret mission... codename "Twin's Birthday"...


The secret mission was to celebrate General Rees & Colonel Leona aka the Twin birthday party.

The twin, Andika REES Pahamin and Kasih Iris LEONA turned 8 years old on 13 March 2010.

Both Rees & Leona are schooling at the SRK Bukit Damansara, Kuala Lumpur and are the youngest in a sibling of 3.. after KASIH Leia Ixora. 

The twin's mummy, is my one and only older sister Chempaka Emalin Pahamin whom is married to Azhar Sulaiman.

The parameter for the birthday bash was secured and the mission was expected to be completed in 4 hours from 2pm to 6pm.

Some guests arrived later and some were lost when the GPS coordinate was replaced with a traditional map that brought them to Zoo Negara instead?

We had sensed the map could be a sabotage against the war.. and followed our instinct and arrived at the command centre on-time.

Except for Shazrul Ashaari, Teratai Edithy Pahamin & Shazrai whom were on an intel mission in London seeking vaccination for laziness, other Council of siblings arrived shortly before the combat...

The soldiers were gathered and dressed for full battle combat...


The mission codenamed Twin is about to be executed...

Arms were loaded and helmets were prepared. 

Everybody was eager to defend their territory. The soldiers were divided into a few platoons... the girls, the boys and the mixture...

Every soldiers were geared up in full uniform that comprised of a helmet and a 'bullet-proof' jacket. 

Equipped with a fully loaded machine-gun and a protection mask, the soldiers were led to the battle-field...

The soldiers took position in a small hut, hiding from the enemies. Inside the hut, they strategized and discussed who to become the sniper and how to win the battle.

At the base-camp, the atmosphere was less stressful.

Whilst the soldiers were in combat, the reserve army were loading their stomach....

SomeOne was very busy..... 

and someOne was very comfortable.... 

Suddenly they spotted from far a very dangerous 'KOMINIS' ala lanun without any hair!!! he is approaching the base camp!!!



And everybody was scared!!! Especially this 'prebet' with a weird 'zebra' gun?

"DONT WORRY!!! I will get the KOMINIS!! I will shoot him!!" said Komando AAraf!!












Lets see who is stronger!! The Kominis took a weapon and start shooting!!!!
ATTACK!!!!!! The real COMBAT BEGAN.. between our soldiers and the KOMINIS!!! Our soldiers took position and bravely went to war!!!

ATTACK!

ATTACK!!

ATTACK!!!

ATTACK!!!!!!

ATTACK!!!!!!!

ATTACK!!!!!!!!!

The first casualty of war... Colonel LEONA was shot in the chest and had to be rescued by Commander Mummy!!!


Then General Aaraf was shot!!!

and General Rees.....


A helicopter had to be sent to the rescue.....

Commander Azhar Sulaiman is now furious.....


"Ko tembak anak aku.... Siap kau!!!"



Commander Azhar Sulaiman brought General Rees back into battle-field and the whole platoon to seek revenge!!!

SHOOOOOOOT!!!!!!!!!!!

TEMBAK!!!!!!!
FIRE!!!!!!!!!!

AND THEY WON!!!!!!!!!!!!!!!!! So its now time to celebrate the VICTORY

To celebrate the Victory... hundreds of cupcakes were prepared for the hungry soldiers..

After hours of un-coding the enemy's secret-code, the command  centre manage to translate the code that reads:

"Rees & Lenona's 8th Birthday"

Mission accomplished!!! the code is broken.. its "REES' & LEONA'S 8th BIRTHDAY"...


Every Soldier gathered to celebrate and yet another victory... 

HAPPY BIRTHDAY TO YOU...

HAPPY BIRTHDAY TO YOU.....

HAPPY BIRTHDAY TO 
REES & LEONA!!!

HAPPY BIRTHDAY TO YOU!!

After winning the battle, the soldiers returned to their home... as a gratitude to all the soldiers, every soldier was given a 'Bag of honor'.. aka military party bag @ pack.


The Chief-bag was Melor Edina Pahamin.......

Happy birthday 
My darling niece & nephew 
Rees & Leona..

We love you always!!

Mission was adjourned at 6pm & everybody bid farewell........ 

Whilst the Soldiers awarded with Bag-of-Honor, SomeOne was made the Machai with Honor...

Sad but all good things must come to an end......

THE END..

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SNAPSHOTS @ THE PARTY......

ACE PHYSIOTHERAPY & WELLNESS CENTRE

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"Armin... my knees are killing me....", "Oh god, my back hurts...!!!", "I can't feel my legs..." were amongst the common'est 'Sighs' in our circle of new athletes and especially at the Bootcamp. Whilst the aching are common, it is also common for most complain'ers to ignore those aches. Until the damage became irreversible.

I am guilty as charge and amongst the many that always ignore those pain and suffered the worst blow during the recent New Balance 30km race. Since then, I have been attending regular physiotherapy with Dr Aston Ngai Seng Huey and could probably prolong the recommended knee-surgery by Dr Saw Khay Yong of the Kuala Lumpur Sports and Medicine Centre.

I had my latest physiotherapy sessions at the ACE Physiotherapy & Wellness Centre at Taman Tun Dr Ismail, Kuala Lumpur. The centre is own and operate by Jason Moriarty, a senior trainer, a Corporal with the Original Bootcamp Malaysia. The name ACE was adopted and aspired by the recruits' passion for fitness at KL Alpha @ the Bootcamp for 100% Attendance, Commitment and Effort while training. We are proud to see the ACE concept that we originate at the Bootcamp being used by our trainer Jason Moriarty as the name of his practice.

Jason Moriarty, an Irishman has been with the Fitness industry for more than 20 years and is also the owner of the Tropics Fitness, a "Ladies Only gym" located in Puchong. No wonder he is always surrounded by ladies.

Jason Moriarty, is also a fellow blogger and the most concern trainer at the Bootcamp advocating strongly for perfect form and movement as opposed to speed. The training at the Bootcamp is always very exhaustive.... and more often, the recruits compromised the form and movement just to complete the session in exhaustion. This was when injury occur. Having known and train with Jason, I could not resist trying out his physiotherapy centre. It is very important to visit a physio-centre that understand, share and is engaged in similar activities as us. Nonetheless, Malaysia is lacking a good physio centres with sports experience and specialties.

Jason's 4 months old centre is located less than 10 minutes from my house and office. It is located near the old IBM, next block to the NAZA car showroom at TTDI Plaza, Taman Tun Dr Ismail.

There are ample parking space and the receptionist is friendly and attentive which is very important to anybody in pain.

But of course I had the privilege of having the boss cum owner attending to my needs.

I went to the physio room after changing into a pair of short and met Balvani, a physiotherapist whom had worked in the same field for more than 5 years in Dubai. Balvani examined my knee and short of giving a lecture, she nag and nag for me to take a  month of rest away from the Bootcamp and exercise. I listen quietly then politely remarked, "I changed my physiotherapist once when he asked me to stop..." Balvani stared directly at me and said, "We are not going to like each other that much are we...?".

Balvani is friendly, educated, experience and attentive but I am just stubborn...

After an hour of physiotherapy and a long session of being lectured, Balvani gave-up convincing me on a 'rest' period... surely, customer does always win in the end. Jason brought me for a tour and I was surprised to learn that Jason's physio-centre has its own well equip gym which is used for strengthening the affected and supporting muscle as well as to help and assist the injured muscles, bones and/or joints to recover.

After a long free consultation, free physiotherapy, free ultra-sound and a free tour, Jason brought me for a free coffee at the neighboring cafe downstairs....... and with a little persuasion, Jason agree to give ONE-FREE PHYSIOTHERAPY SESSION TO ALL BOOTCAMPERS!!! One-Free consultation, One-Physiotherapy & Ultra-Sound for every new, existing and past Bootcampers..... on the house!!!! 


Call now at 03-77262163 for appointment especially since tomorrow is the 10km/15km Bareno Run. When making the call, please quote calling from BOOTCAMP or ARMINBANIAZ.COM blog or Jason's name for the free trial session.


I still have the 5 free session compliment from Vivien Luyen Ow, Leesa Tan, Kenix Lim, Wai-Yee Chan, Alex Nathan and Farrah Vivien Raguet as a Birthday Present.

After the free-coffee, I discovered Balvani had a bet with Jason... If Balvani was able to convince me from taking 1 week-off the Bootcamp to rest, Jason will buy Balvani lunch and failure to get me away from Bootcamp for a week, Jason's lunch is on Balvani!! while I only get free coffee, Jason is getting a free lunch.. huh.. raw deal for me? (stick tongue out).

Especially to all the 50 Bootcampers running tomorrow, Chun SSJ, Aisan Lim, Nawal Aini Zulkifli, Rose Emini Pahamin and Nyna Mohsen, do call the ACE Physiotherapy & Wellness Centre for appointment and DO NOT wait for the problem to worsen. Prevention is always better than cure.

ACE PHYSIOTHERAPY & WELLNESS CENTRE is open on Sunday, 7 DAYS A WEEK from 10am to 8pm.

Good Luck for tomorrow's BARENO race!!!

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


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OBC-MAC 6/12: CARDIO GRINDER FRENZY

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HEART-QUAKE, Tsunami Richter scale 7.0 was the best description of today's workout... almost an apocalypse. It started out quite fair but the ending was a brutal... nothing like a hindustani movie.

We grievously counted 12 AWOL but Corporal Faizal Ariff announced only 7!! Ili Liyanna Baharon, Ilyanna Ailin Ayob, Ili Farhanah... all ILIs!!! the three was the only names that I remembered and we had 30 Grunts and 3 sets of 30 seconds squat pulses from the supposedly 4 sets.. Ssssh.. Corporal Faizal may have miscalculated.. or perhaps gave us a 30% discount.

Corporal Faizal was assisted by Lans Corporal Elin Klemetsen Fossum and Lans Corporal Stephanie Chok. Sarge Simran AWOL!!??? Haa... Maybe all Instructors should do 30x 30 seconds squat pulses and 60 Grunts...?

We had the freaky Cardio Grinder Frenzy... though a better name would just be Wild Grinders!!! we went wild being grind-ed.

There were four parts of the Cardio Grinder Frenzy, the first for the lower body, then the upper body, the abs and the last was the 'Heart' & stamina.

The platoons were divided into their respective rank Delta, Seal and Rangers with a 16, 14 and 12 fix repetitions accordingly for every exercises. In a row of three, the Delta took the first row, Seal at the middle and the Rangers in the last row.

One full-set comprised of Four Workout and a 30 meter run (distance calculated from starting point to the yellow cone and back to starting point) and recruits were required to complete as many sets within 6 minutes.

The lower-body circuit.
Military squat
Hindu Squat
Lunges
Squat jump

Leg is probably my weakest body part. The workout was grueling. I can feel every muscle and vein from the waistline, from the ass to leg and the calves contracted and strained. Some recruits were speeding and on turbo-mode pushing their cardio strength to the limit but I was concentrating for a perfect movement enjoying the slowly excruciating muscle contraction.

After completing 14 repetitions each of all the above four workouts, we ran to the yellow cone and back to our row, for an approximate total distance of 30 meter. We repeated the exercises above non-stop for 6 minutes and managed to complete 3 full-sets within the time.

Upper Body
Military push-up
King Kong Push-up
close grip push up
Wide Grip Push up

An excellent choice of chest burning workout that targeted every chest and tricep muscle. Similar to the leg workout, I could feel the overworked muscle burn screaming. With 14 reps for each of the four workout above, we completed 56 rep total push-ups in a single set before the 30meter run and did 112 push-ups in the 2 full-sets within the time given.

Abdomen
Jack Knife
Military Sit-up
Flutter-Kick
Scissor kick

I did 5 sets of 12 rep hanging leg raises yesterday when the last, 5th Bootcamp session was without any abs exercises. My abs muscle was still sore and todays abs circuit raped further the agonizing muscle... but I love it! We did 3 full sets of this circuit within the time given.

Heart-Quake

Of ALL the exercises at the Bootcamp, I hate the Mountain Climbers the most, then the Thrusters, the Grunts and then the frogs but we never had all this combination in one single circuit. In fact, we usually have either one or two of those in a circuit but today was the Armageddon!!!! Of all the hundreds of workout that are available, my four most hated workout was combined into one circuit!! All four of them... and this was when the Heart-Quake befall.

The Killer Kardio
Mountain Climbers
Frog
Thruster
Grunts

That was the last circuit... THANK GAWD!! I could feel and hear the heart-beat, the muscle scream and thought the sweat felt like blood flowing out from the sweat gland... my legs too felt numb... but it is still there! I have a weird love & hate relationship with the Killer-Kardio workout... Although I hate them but now am thinking of doing the Killer-Kardio at home as homework!!!! Thats the thing about love.. nobody understands it?

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

Other OBC References:

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

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, 

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-MAC 5/12: THE GPS-MOVE & SCP-RELAY

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We had 3 AWOLS on the fifth session in March and one of them was AISAN LIM, a Delta and an ACER-pact member!!!! When an ACE member is absent, the ACE council will brainstorm for a punitive award.

There were Sarge Simran, Corporal Faizal Ariff, Lans Corporal Jason Moriarty and Lans Corporal Elin Klemetsen Fossum for today's training and we were introduced to 'The Giant Progressive Store Moves' (abbr. GPS-MOVE), a good circuit in preparation for the Bareno run this weekend; with 50 Bootcampers participating including me. There were two running circuits prepared with an equal distance of approximately 200 meter loop. The platoon was divided into 2 groups Alpha and Bravo with an equal 20 team members per group aka 'transporter'.

The starting position known as 'the Store' comprised of 8 mock rifles, 2 mock bazookas, 8 sandbags and a mother of rope. We are very much alike Frank Martin (Jason Statham) being 'The Transporter'... and had to transport all those merchandise out from the Store and deliver them back safely. While transporting, we faced various challenges with 'pancit' tyre, carburetor engine catching up with super V12 in a convoy, muddy, flood and Taliban giving chase. Both Alpha and Bravo team must compete to complete the circuit first.

We began the first lap without any tools or toys... more like warming up (Diesel engine takes longer to warm-up). We weathered through the worst 'travelling' condition with flood & mud route. The running track was awful but it would have been too easy otherwise. The flood and mud added the level of running difficulty. We were only allowed to 'transport' a maximum of 2 mock rifles per lap with each rifle weighing approximately 4 kg each. I collected one of the first two rifle and another 'transporter' took the other and continued the run. We ran as a team but when the V12 over-accelerated, they were attacked by Taliban and had to U-turn back to the other team members. We 'Sapu licin' the mock rifle on the fifth round and enthusiastically ran to collect the white bazooka that weight 6kg.

Similarly, we were allowed to transport a maximum of two bazooka per lap from the total of four bazookas and a maximum four sandbags from the total eight sandbags that weight between 4kg to 8kg each.

After completing 1 warm-up lap without any merchandise, 4 laps to transport the 8 mock rifles, 2 laps to pick-up the 4 mock bazookas and 2 laps to collect the 8 sandbags...... or total of 9 laps @ 20 merchandise, we must now transport the blardy heavy mother of rope that weigh more than 20kg. It took four of us to ferry the Rope!! All of us were now running with at least one merchandise and must complete more laps to deliver those merchandise at the designated imaginary 'Store'.

All the merchandise transported can only be delivered on the same fix maximum number as per during the pickup eg. the Rope on one lap, 2 laps for the 8 sandbags, another 2 laps to drop-off the 4 mock bazookas, 4 laps to deliver 8 rifles.

After completing 9 laps of deliveries, we lost to team bravo and had to perform 10 repetition of Grunts.. with pleasure!! We completed the GPS-MOVE, in approximately 35 minutes.

We proceeded with the next circuit Strength Cardio Partner Relay (abbr. SCP-RELAY), aka F1-Relay was also about running. Team Alpha was further divided into team A and team B with every member from each team partnering each other in a pair (eg one team A pair with one team B). When team A sprinted on the same 200 meter muddy track as per the first circuit, the partner at Team B performed a fix exercise waiting to be tap. Once 'Tapped', team B partner must sprint, while the Team A, relay and performed the exercise. The first exercise was the sumo-squat, push-up ... There were no abs workout today to my disappointment.

We had a good 4 rounds of 200 meter sprint or a total 800 meters on the second circuit and had completed 19 laps of 200 meter run during the first circuit excluding the 'bouncing-back' to support the slower members. In total we did 23 laps of 200 meter or 4.6km obstacle run today.

We ended the session with our regular warming down session. I burn a total 681 calories with the two circuits and is now counting down for tomorrow's gym workout. The sessions in March thusfar has been quite mild and relaxing compared to the session in February.

Stay tune for AISAN's ACE Punishment..........

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

Other OBC References:

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

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12,

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..