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ADVENTURE QUEST LEAGUE
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Sunday, March 16, 2008

Boys and group leaders, the following is the things your group will need to do for your next gym training which your group leader will decide the date.

Warm up , stretching
Hammer Curl 3 x 12
Elevated sit up (with weights on chest) 40 x 1
Hamstring Curl(machine) 3x12 (as heavy as you can)
Leg lift(machine) 3x20(as heavy as you can)
Run on track mill 2.5km x 4 sets or 10km straight
Cool down, stretching

Also, group leaders are reminded to tell me the dates of your gym training and extra trainings. Those who owe me your excuse letter, remember to bring it on next training. And this brings me to my next point, the next training details:

Last training
Date:19.3.2008
Time:3:00pm outside log room, depends on assembly end what time. 15 mins after assembly ends gather outside log room.
Venue: School log room, running out of school compound.
Attire: Blue Pt kit (wash if you have activities the day before)
Things to bring: Water bottle/ hydra pack, poncho, blue pt kit
Additional information: The training will end at about 6, depending on how fast you all run. Poncho is compulsory. Those who are late will be awarded 1 push up per second
. An accurate stopwatch will be started once we are dismissed from assembly. Also, 19 more days to AQ. Excited??

-Sim Chong Rui

Boys'Brigade14th 2:56 AM