Hoe Say Liaw – 26Apr2017

It was a rainy evening.  There were unusually less crowd in the stadium compared to normal day around this time.  This could be due to the rain which was still drizzling when I’d arrived.  There weren’t that many SEDEF members as well.

Our wet training ground

Coach was still deciding the place to start the workout, when the ladies member utter out “We are ok to do the workout outside even in the drizzling rain”.  We guys had no choice but to follow the wishes.

In a quick fashion, coach fetched the chalk and start scribbling the menu for today. It got A, B, C, D and E.. yes… It’s Hoe Say Liaw routine.

Today’s menu


Hoe Say Liaw:

Set A x 4 reps:

  • Push Up x 10
  • Squat x 10

Set B x 4 reps:

  • Sit up x 10
  • Jumping Squat x 10

Set C x 4 reps:

  • Wide Grip Push Up x 10
  • Jack Knife x 10
  • Burpees + Jump forward x 10

Set D x 4 reps:

  • Pike Push Up x 10
  • Lunge x 10

Set E x 4 reps:

  • Hindu Push Up x 10
  • Tug Jump x 10
  • Bicycle x 20


Miraculously the rain stopped the moment we started our workout.  Having skipped 3 consecutive SEDEF training (last Monday 17 Apr 2017 was my previous session – also was Hoe Say Liaw), it was quite a hard workout for me today – also felt Kaw Lat or Jia Lat.  As I had rested 2 days since my last two running event – Sunday LSD and Ultra 3.0.  It was tiring for me as I’m still recovering from that especially much needed sleeps, due to the overnight running until midnight 3am – a sleep deprevation routine which I wouldn’t recommend anytime in the near future.

Hopefully my fatique will fade and get easier for me on this Friday’s SEDEF training.  Until then, I leave you with some positive words from coach Toh.

Wisdom from coach:

我发愿大家都能成为正能量人体发电机 (human dynamo)。

在遇到逆境时,告诉自己,在浩瀚宇宙里自己是如此的渺小。即使只看地球人类,自己也只占了70亿分之一。人生短短几十年,与数万亿年历史的宇宙相比,自己所谓的逆境其实真的微乎其微。我们真的没那么伟大。

#sedef   #只有正能量

– coach Harnniann Toh

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