Goi's Fitness Forum

Steph_Parker wrote:you are just being nice sufian, appreciate that (:
yeah phing, i dun want my throat to dry up so i skipped the last round, i really dread running too.
and yes, did swings with 8 kg, the kbs are all over the place, so didn't bother to go and find them =/
and i probably did, no surely did the wrong form for the ab roller! confirm. i can even hear aaron commenting on it haha.

xarope wrote:Workout proper:

2x400m warmup
4x100m (sprint the straights, walk the curves - all except Louis who turned up late, so only ran the 2x400m, and Steph, who claimed she was sick and only ran 2x100m, then kicked the guys fuzzy posteriors in "Coregasm")

~ 5min rest

"Coregasm"

3 rounds
16x single handed KB overhead walking lunge - 16kg/8kg girls (I think Ree used the 12kg)
8x hammer grip pullup - incline rows for Steph/Justine
8x KTE/ab roller
16x single handed KB swing - 20kg/12kg (I think Steph/Justine used the 8kg?)
8x HSPU OR 16x BW bar dips/ 16x push up girls (Ree did dips for the 1st round)

Steph 5:58 (WOW!)
Sufian 6:04 (WOW!)
Goi 6:28 (WOW!)
Phing 7:20
Keith 7:31
Kevin Lim 7:36
Kevin Chia 8:38
Justine 8:33
Bryan 8:54
Jordan 9:43 (used a 20kg?)
Weixian 10:41
Louis 10:47
Aaron 12:05
Alex 12:40
Ree 12:58
Ryan 14:07

Good job all, great turnout and motivation all round!

aaron wrote:ah? can hear my voice? haha then rang wo zai chang yi shou ge gei ni ting.

hello there
the angel from my nightmare
the shadow in the background of the morgue.
the unsuspecting victim
of darkness in the valley
we can live like jack and sally if we want
where you can always find me
and we'll have halloween on christmas
where in the night we'll wish this nvr ends, we'll wish this nvr ends

DONT WASTE YOUR TIME ON ME, YOUR ALREADY THE VOICE INSIDE MY HEAD (:

eh ya lo sian my chins are really is chui, i just tried ah, only can do ah 11 deadhangs and rly is struggling like siao. jialat time to do chins chins chins.

hematite wrote:

xarope wrote:Workout proper:

2x400m warmup
4x100m (sprint the straights, walk the curves - all except Louis who turned up late, so only ran the 2x400m, and Steph, who claimed she was sick and only ran 2x100m, then kicked the guys fuzzy posteriors in "Coregasm")

~ 5min rest

"Coregasm"

3 rounds
16x single handed KB overhead walking lunge - 16kg/8kg girls (I think Ree used the 12kg)
8x hammer grip pullup - incline rows for Steph/Justine
8x KTE/ab roller
16x single handed KB swing - 20kg/12kg (I think Steph/Justine used the 8kg?)
8x HSPU OR 16x BW bar dips/ 16x push up girls (Ree did dips for the 1st round)

Steph 5:58 (WOW!)
Sufian 6:04 (WOW!)
Goi 6:28 (WOW!)
Phing 7:20
Keith 7:31
Kevin Lim 7:36
Kevin Chia 8:38
Justine 8:33
Bryan 8:54
Jordan 9:43 (used a 20kg?)
Weixian 10:41
Louis 10:47
Aaron 12:05
Alex 12:40
Ree 12:58
Ryan 14:07

Good job all, great turnout and motivation all round!

Congrats to all man! I can sense your jubilating feeling at he end of the workout!...nice....!

Canuck eh wrote:Good workout today, good to see so many people. That little fitness corner is running out of space...

Bryan wrote:

Canuck eh wrote:Good workout today, good to see so many people. That little fitness corner is running out of space...

I think i ish too handsome...more n more pple joining after me...

Canuck eh wrote:

Bryan wrote:

Canuck eh wrote:Good workout today, good to see so many people. That little fitness corner is running out of space...

I think i ish too handsome...more n more pple joining after me...

Nah, they're thinking if the MD can do this, maybe everyday of the week doesn't have to be chest/bi day in front of the mirror...

xarope wrote:Doesn't Jordan have exams for the next 3-4 weeks? I can't in good conscience give him any extra work...