had about 16 ppl in attendance. started off with the regular sprint drills by sam. run hop hop hop run hop hop hop hop run zigzag zigzag zigzag run hop hop hop run ladder run to the end. did 5 reps. DON'T FORGET THE KEY POINT - BURST OFF AFTER EVERY LANDING. then we did the sam 5BX. bounce on balls of feet 50 times, bounce on left/right foot 25 times each, 360 spinning jump left and right 5 times each, reach for the sky 10 times, etc etc. then we did a cute drill. 5 in a row. one whistle run to side A; two whistles run to side B. so started off with simply hopping from one side to the other, then progressed to facing funny directions, and finally to hopping in a circle. COCKS OF THE DAY have to go to junhao and fong xiongkun. one was the only fella to go in the wrong direction (good distraction mark!) and the other was the only one to fall down (raihan - why you never come and learn how to dive?!)
then progressed to gym. this week's exercises were bench press, power clean, bending down on each foot, leg circuit, and squats with weights. sorry i don't have the exact names. and of course followed by our favourite ab workout which had us grunting like a mass sausage orgy. end of training.
another COCK OF THE DAY has to go to previous prize winner chengwee. he was being a cock, so junhao whipped him with a towel and fong xiongkun kicked him in the hamstring. then chengwee ran towards H and asked for help - and then H slapped in the upper arm. WHAT A COCK!
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