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.

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. : )

Wed training

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

Can anyone update on today training?

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.

First Aid Training

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

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

Falcons

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. : )

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