Training on Friday 05 Oct (improved, thanks to joseph's sharp observational skills)

today, about 12 ppl for training. started off at SRC. shoes. did 3 reps of sam's sprint circuit. do a header, ladder, zigzag forward-backtrack, do a spin, hop hop hop, sprint to finish. after that we did 4X200m on the track. about 1min20s active rest, i.e. jog across the field to the start point and go again.

then we went gym. did about 4-5 exercises, followed by ab workout. ALWAYS do an ab workout after any gym session, according to sam. the exercises were - bench press, power clean (weightlifting's clean-and-jerk without the jerk), medicine ball throw, hopping leg circuit, and one leg squats. i'm not so sure about the terminologies, so don't quote me. everybody got a 'card' where you put your name, and record the weights that you've been doing for a particular exercise, so that you can increase the weight week by week. end of training.

ok, so COCK-OF-THE-DAY has to go to CHENGWEI. as chris so aptly put it, "he's a walking diplomatic disaster". chengwei and H had done a bit of kicking around before training started, so he assumed they were now best friends. during the warm up jog, he ran up to H, slapped him on the back, and exclaimed - i really mean exclaimed, not asked, not said, not talked - "SO YOU'RE FROM KENYAN LAH! (to which Junhao said, 'eh, you from singaporean ah?') EH, KENYA GOT CAPITAL OR NOT??!" i tell you, i think H really wanted to give him one-times-good-one man... then, chengwei started rambling on and on... "EH, YOU GOT GO GEYLANG ANOT? GOT 30 DOLLAR ONE LEH! eh, why you never join FASS ah? the girls damn good one you know! you don't like is it? you got mid-year exam anot ah?" then, later in the gym, we were getting into groups according to weight, so that we wouldn't have to adjust the weights so often - objective was to lift/push/whatever 60% of your weight. so chengwei was pushed to H, jo, and darren. then he started whining "eh cannot lah, i my arms very weak one leh..." SO TELL ME... is he cock-of-the-day or WHAT?!