SEDEF Cheah Lat – 11Aug2017

This is the 3rd SEDEF training in a row this week for me. A proud moment for me. I’d also did a run prior to each session. A first time for me as well.

The three (3) rounds of torturous workout was the torture list for today. A perfect menu right after an eleven (11) km run. Really ‘or pi hin’ (fainting).

The number of guys attending today’s SEDEF training had improved finally. 7 guys and 9 ladies. At least it narrowed the gap of gender inequality.

Cheah Lat round consists of the following 16 exercises (30 seconds for each exercises, with 20 seconds interval rest): x 3 rounds

  • Jumping Jack
  • Mountain Climber
  • 90° Jumping Squat
  • Push up
  • Walking Lunge
  • Burpee
  • Ice Skater
  • Bicycle
  • High Knees
  • Sit Up
  • Twist Jump
  • Pike Push Up
  • Sumo Squat
  • Tit and Tàt
  • In and Out
  • Toes Touch

Rain came right after we had completed the 2nd round. After a quick photo shoot, we continued the last round. The last push was the most torturous and exhilarating at the same time. It was a mixed feeling. Coach hinted that he might want to introduce the 4th round the next time. And everybody pretended not to hear that.

Words from SEDEF:

Even the rain gave us a 2-hr window to finish our scheduled Cheah Lat x3. Always have faith. Things will be alright.

See you at the next SEDEF workout.


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