Monday, August 18, 2008 - Training Program for Holidays
Hey Burners,
I know some of you guys have fat asses now, so below are the things to make your ass look smaller.

Things to do during the holidays:

1. 20 mins runs or 2.4km run in 11 mins (To be done every week. this is a challenge)
2. 20 times, 3 sets (twice a week)
a. static lunges
b. knee to chest jump
c. crunches and situps
3. up and down steps, 20 times, 2 sets (twice a week)
4. skipping rope jump, 20 times, 3 sets (twice a week)
5. 10mx4 shuttle run , 3 sets (twice a week)

Your Captain,
Derrick =)



Our Private Stash Of Trophies:
YMCA Youth in Touch 2006
Under 20's Boy Category
1st - Champion

ITE College East
Invitational Touch Tournament 2006
Men's Category
2nd - Runner's up

Blacks RFC
Blacks Fun Touch 2007
Under 20's Boys Category
1st - Cup Champions
3rd - Bowl Champions

YMCA
Youth in Touch 2007
Under 20's Boys Category
2nd - Cup Runner-up

Beach Touch 2007
Mixed Open
Runner-up

Blacks RFC
Blacks fun touch 2008
Under 21's Boys Category
1st - Cup Champions
1st - Bowl Champions
2nd - Vase Runner-up

Touch Singapore
Youth In Touch 2008
Under 23's Boys Category
1st - Champion

Shout To The North 2008
Under 21's Boys Category
1st - Cup Champions
2nd - Cup Runner-up
1st - Plate Champions


Member of Parliament:
Coach:
Derrick & Chia Hsien

Legend:
Chia Hsien (c)
Desmond (vc)
Allen
Shun Fa
Siang Cher

Captain:
Joseph

Vice Captain:
Vincent & Yi Liang

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Blog Producer:
Edmund

Blog Editor+updater:
Zhi Shen



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