Penang Forward Sports Club

Turn up getting better from last week 13 people increase till 23 people this week. It is a good sign! after all, members gain benefit from this physical training and fun to join in as well.
Same warm up as last week but increase 1 more round within the taman area, then running back to the starting point at Permata Tennis Court. Our physical coach, Conor & Luke add in more fun factor on our Physical Training.

We slow jog inside the tennis court and when we hear command of coach, we have to perform action as below:
1 - left hand touch the floor
2 - right hand touch the floor
3 - jump and clap
4 - reverse jogging direction
5 - get on the floor and push up
6 - continue running
after that, we do circuit training and stretching to cool down.

Circuit training is partner up and run to each corner perform eh action as below:
1st corner - push up 30
2nd corner - knee touch 30
3rd corner - star jump 60
and run back to 4th corner, your partner will continue to same exercise, each 1 go twice in the court, last 5 team punish again.

It was cool to have different routine on each week. I looking forward for next week physical training.....yeah!

Mail from Physical Coach:

Hi All,

Just a quick reminder to all fellow team members that there is physical training tonight in Ayer Hitam at 7 pm so please come along

Also have your team singlet’s, some water [remember hydration], a good pair of running shoes and of course most of all a good positive attitude.

See you then,

All the best

Conor

“Team Success = the sum of all the parts rather than the individual “

Date: 24 November 2007 (Saturday)
Time: 4.00pm
Venue: Penang Water Sport Center

We start warm up by rowing for 10-15minute non-stop which took more than 600 stroke, then we'll start training to row for 3 minute for a few round and in between there are some combination like only 1,3,5,7....rowers row then follow by 2,4,6,8.....

After a few round of fast pull, long pull, deep paddling and all out, we end our training by strething on the beach. Take a bath and go home.

Sometime, we gather up for dinner like last 2 weeks, We went to eat TAO (Japanese Restaurant) for buffet and another week is Seafood Dinner near Jelutong there....!

Next week, we'll start to training at Teluk Bahang Dam as the Pesta Race is around the corner!

Date: 21 November 2007 (Wednesday)
Time: 7.00pm
Venue: Permata Sport Center Tennis Court

We just start physical training on pass 2 week ago. First week only 8 members (Hai Kau, Ah Cheong, Ah Huat, Angku, Ah Jin, Me & 2 junior members) attended and 2nd week better, increase till 13 members, they're: Conor, Luke, Ah Hun, Apple, Ah Cheong, Angku, Teong Pei, Chong Wee, Kar Boon, Ah Khoo, Ah Quah, Ah jin & Dennis

***For all the members name, please check out the photo in member session***

We start our physical training by jogging for approximately 20minute with estimated 4-5KM around the Taman area. Returned back to the starting point (Tennis Court) do some circuit training, push and strecthing to end this week session.

We planned to swim after physical training next week. So, bring along your swimming custome if you wanna join us!

We already have an official website at http://www.penangforward.net/ you may get more official announcment regarding our club

This blog create mainly to record all the on going events of PFSC.

Un-officially to let everyone know, we're not just a CLUB but a FAMILY.