Tuesday, December 20, 2011

Lanner




We are the Lannerz.

a bonded FALCONS' Group.

THE most bonded FALCONS' Group.
< Taiwan Expedition Reflections >

21/11/11 - Day One

On the first day of our Taiwan trip, we reported at Changi Airport (Singapore) before 11am. Soon, we checked-in our luggages which included our hiking backpacks and boarded the plane. Our plane was unfortunately delayed by about 30 minutes and we arrived at our hotel at quite a late hour. Everyone turned in at the hotel ASAP, knowing that the hike would require ample rest beforehand.

< Pre-Taiwan Expedition Events >


LannerzPT #2

On 11th November, we had a fairly short Physical Training session, which included a few rounds around the school on the round-school track and also another round through the school buildings on all floors. This is the group training before the our mountain expedition.

FALCONS "Event" 3

On 5th November, we had a long but not-as-tiring-as-the-rest (as described by Ms Pey) walk. We basically walked from Kent Ridge Park all the way to Mount Faber, then to Keppel Rd where we all (I think) had fruit juice. Each team took turns to lead, whether it was a member leading or the whole team thinking together about where to go. Everyone was present, and we took quite a number of photos as compared to the other events. Those photos can be seen in Sayhao's Facebook album.


LannerzPT, (non-training) Events Management Course

On 4th November 2011, we did not have any training on the FALCONS' side but instead had training on our own. :D
The training consisted of jogging around the school, then through the whole school building on all floors. In the absence of a FALCONS training, there was also an Event Management Course from 2pm to 6:30pm (originally to end at 6pm). We learnt about planning an equipment list and usage of the WBS (Work Breakdown Structure) in planning events.
All of us were present.


FALCONS Physical Training

On 2 November 2011, we went for Physical Training with all the FALCONS who were present, led by Ms Ong.
*Ouch*

All of us were present.

Saker





Nov 7, 2011 

SAKERs RAWKS <3 (:
Sunday 6.11.11

We headed to Punggol Waterfront Park? and had a jog in the morning.
It was a great time out with my Saker group and we have become very bonded after each Falcon training. (:
JIAYOU JIAYOU! Keep fighting ^^

-Ningzhen


Su Xia Nov 7, 2011 
Yeah, great. Keep up the spirit and hope to see you all more bonded. :)


Nov 17, 2011 

Monday is it! We'll all be heading to Taiwan for the climb. Jiayou everyone!
I'm sick ): Really hope to be all right soon so we can all climb up as one.
Event4- Only Le'schance, Carey and I went for the training.
It rained half way and we all wore our poncho and played with water.
We even held hands and ran while we were lagging behind from the rest who were in front.
We also had to pretend that one of our members were not fit to carry their bags.
So Le'shance and I took turns to carry Carey's bag.
It was a great experience.
Hopefully we can all make it up! JIAYOU.

-Ningzhen

Gyrfalcon





Nov 11, 2011 

We had first aid training today. We learnt about choking, wounds and many things. I think all of us had a great time and we definitely had a better idea of how to react and what to do when someone gets injured :D


Nov 15, 2011

Gyrfalcons Event 1:

Location: Bukit TImah Hill
Time: 0730h-1300h

We met in school at 7am(if i not wrong...)then we had our bagpack checking by our dearest teachers xD We then heading towards Bukit Timah HIll :)When we reached, we had a toilet break before walking up the hill. Walked the yellow route(if i am not wrong... STM...). For don't know what reason we walked up and down the same flight of stairs like 4 times ._. When we reach the peak, we too a FALCON group photo before heading downwards. 186.3m above sea level if i remember correctly... hmm oh yeah! we keep greeting people over there. blah blah blah and we went down LOL went on the bus and headed towards sengkang. Some of us stopped by at compass point and headed straight home.

~THE END~


Nov 15, 2011 
Gyrfalcon event 2:

Location: Toa Payoh flats(DK which block)
Time:0730h-1300h

Same thing, we met in school and have our bags checked by the teachers before heading towards the Toa Payoh flat. When we reached our destination, we had a quick warm up exercise before heading up our 40 storey flat. we did a total of 9 sets of 40 storey. sequence is 2 sets, 4 sets then 3sets(if i not wrong...) eh we had a short break between each sets. During the climb, we had to tolerate one of the MERLIN member(cheryl ang) chanting her 3 timetable TROLLOLOLOLOLOL... okay back to business... after all the climbing, we went to eat at ( IDK where ._. i wasnt thr :p )

~THE END~


Nov 15, 2011 
Gyrfalcon's very first training...

Location: anchorvale CC GYM
time:forgot time....
Date: forgot date... LOL

we had our first intensive training in the gym... eh everyone of us run the trackmil for hmm nt sure hw long... (tis training vry vry long time ago.. like before exams so i forgot! LOL) bt we have run around 3km bah. then we did some weights... and took turns to ride the bicycle machine thingy... ride one full course(tough course).

~THE END~


Nov 17, 2011 
Self training(lyon)

Location: around sengkang
Time: 11:30-1:30

Jenna,khalisah and me went for a long walk around sengkang... Went to school to pay my edusave thing then went ningzhen's house to give her a gift and wish her fast recovery then next stop is back to school there, jeslin house... LOL walked from cp to sku like around 4 times...

~THE END~


Nov 17, 2011 08:47 PM
Self training- i went to macritchie last last sunday and walked 7 km

- Shaw En


Hobby





FALCONS member 
November 8, Tuesday

Today, Hobby had our group training! We assembled in school at 9am, then proceeded to the second floor of the ISH.

Firstly, we had trained by running the length of the whole court, then attempting to shoot. After, turning and running in the opposite direction, attempting to shoot again, in the other basket. We did approximately 15 sets (1 set = running and shooting, twice

Secondly, we played badminton against one another. Ms Ong also joined us after awhile in our friendly match :) our training ended around 12pm.

Overall, our training was quite beneficial, seeing as we did bond together through the games and much laughter. (There were many awkward moments, for example.)

WE LOVE HOBBY!

Sunday, November 20, 2011

Merlin



Sparrow Hawk





Nov 14, 2011
Sparrow Hawk will do self training on Tuesday, Thursday and Friday. We will be jogging and climbing stairs. As for group training, we will be conducting it before Wednesday training (light training).

Nov 15, 2011
On Tuesday, Hazik did static training. Christine ran for 30 mins and covered 3.5 km. RuiYuan jogged ans walked for 1 hours at pasir ris park and covered 6 km.

Nov 15, 2011
On Tuesday, 2nd November, we ran two rounds around the school . Afterwards, we did suicide run for fifteen minutes at ISH. And the remaining ten minutes we did thirty push-ups, sit-ups, thirty seconds squats and bridge.

Saturday, November 19, 2011

Important !!!


Hey falcons,
  1. We will meet 11am at Changi Airport Terminal 1, row 4 on Monday, 21 Nov 2011 in your falcon shirt.
  2. If you are not feeling well these two days, please go to see doctor to get clearance. Must inform your teacher in charge so that we can take note.
  3. Remember to bring thermometer, ez link, passport and yellow file. 
  4. Please bring along the Event Management material to Taiwan (ie group discussion on events like sports day, cross-country, etc) We will do duty specification list when we are in Taiwan.
  5. For the school exchange in Taiwan, the attire will be falcon shirt, jeans and covered shoe. 
  6. The returning flight on 27 Nov is CI 751, departing from Taipei at 1605, will arrive Singapore at 2045.
Lastly, eat, drink, sleep well. Do some light exercise or stretching Sunday.

See you all tomorrow. : )

Monday, November 14, 2011

Wed training

16 Nov 2011 Wed PT Training
Time: 3.30pm - 5.30pm
Venue: ISH level 1

Can anyone update on today training?

Thursday, November 10, 2011

Training

Next Mon and Wed training will be conducted by Mr Imran.

Recommended training for Tue, Thur and Fri
Aim in a day
5 mins run
warm up
3 sets of 15 times - push up and crunches
lunges
3 sets of 15 times - push up and crunches
run up and down the school for 5 mins
2 sets of 15 times - push up and crunches
5km run around the school for 40mins

Remember to drink up in between, training depends on individual body condition. If you are tired, cut down the training. Rest for a day if you really need. Remember train hard to enjoy the trekking trip in Taiwan and the energy for sight seeing after the trekking. I am you falcons can do it. Believe in yourself.

Sat and Sun
Can train but it should be light as your body need to be in good condition for the trip. By now, you all should know what is light, moderate and intense training.
Eat, drink and rest well. :)

10 Nov 2011

PT Training from 3.45pm - 6.00pm

5 mins running
warm up
3 sets of 10 times - throwing medicine ball
4 mins of passing medicine balls in push up position
3 sets of 15 times - sits-up and throwing medicine balls to each other
3 sets of 15 times - push up and crunches
3 sets of 10 times - Starjump
2 sets of  2 x length ISH court - lunges
2 sets of 15 times - push up and crunches
5 rounds the school for 20 minutes. slow jog and run.

Today training was not up to expectation due to time constrain. Everyone was in good condition even after training. Could have run 3 more rounds if time allows.

Wednesday, November 9, 2011

First Aid Training

There will be First Aid training this Fri from 2 - 6pm, venue will be inform tmr.

Tuesday, November 8, 2011

RAMS

Hey Falcons,

Those who have not collect the RAMS paper from me today, you are reminded to collect from me tomorrow. The RAMS is to be done in your own group according to last Sat event. It has to be done before this thurs RAMS Training  2 - 3pm Library. PT training from 3 to 6pm.

Ms Ong

Saturday, November 5, 2011

5 Nov

Good Job Falcons! Remember to eat, drink and rest enough. Go for individual or group training for the next four days. Some running and stairs. Down let your stamina down for the days till thurs when we have our training. Remember to keep your spirit high too. Take care. : )

Wednesday, November 2, 2011

5 Nov

Event 3
Venue: Kent Ridge Park to Mount Faber
Time: 7.30am - 2pm
Transport: Transport will be provided back to school.

Checking of Backpack with full equipment for hiking.
Bring along 2 x 1.5 litres of water.

4 Nov

Events Management Course
Venue: Library instructional room
Time: 2pm - 6pm