40 hours over 12 weeks
No. of Hours:
Date: 29 May 2018 / Tuesday
Category: Physical Recreation

40 hrs over 12 weeks


Physical Recreation has always been a part of my life since my younger days and i think that it is also a very important aspect of life. As we grow older and start having different priorities, many of us start to forgo this aspect but having a healthy and consistent physical workup is good both for the spirit, mind and body. As i grew older i was further introduced to many other different physical recreation such as Kayaking and  Rock climbing which was what i mainly did to clock in my physical recreation hours. These two activities has also allowed me to integrate it into my working life as i work in the outdoor industry thus enabling me to upgrade myself to be a better outdoor instructor. Throughout these activities, i have also formed many bonds with friends and created memories that would last a lifetime.

40 hours over 12 weeks
No. of Hours:
Date: 5 May 2018 / Saturday
Category: Physical Recreation

For this section, I went for hiking at 2 places; Mount Batur, Bali and at Nongsa, Batam and Cycling Expedition around Singapore.

  • Nongsa, Batam expedition 4 days 3 nights

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The preparation phase for hiking to Nongsa, Batam were coming up with roles that are needed for an expedition. Eventually we had to choose and assign roles between 20 people, roles that were needed was Expedition Leaders, Navigators, Administrator, Food in-charge and First Aiders.

Expedition Leaders and Navigators had to plan up the route that we would take once we have arrived at the hiking location.  Hence, we had to find out the exact location, print out the map and plan out the evacuation route in any case something were to happen. We also had to come up with activities to do when

Administrator for the hiking expedition, hence, we had to prepare documents that were needed for the hike. For an example, the indemnity forms, everyone’s particulars like name, IC/ passport number,  birth dates and etc. These particulars were crucial since we were going to overseas, hence, a slight error could have caused unnecessary tedious process at the immigration.

For the food in-charge, we had to plan for all the meals for the hike. There are few factors that we need to take in consideration as well, like dietary requirements and how will the process of cooking will be like when we had to cook for our meals in the wilderness.

All of the plannings before we embark on the journey took 3 days with 5 to 6 hours of planning per day. The 3 days were spread out within 3 weeks.

On the 1st day when we arrived in Nongsa, Batam. We were picked up by a bus to go to the Nongsa Point Marina & Resort. Once we’ve arrived at the resort, we were told to keep our valuables and our last day clothes in our rooms to lessen the loads from our bags. Once we were done with that, we took another bus to our starting line for the hike.

We spent about 4 days in the wilderness and there were many challenges that we faced when were in the wilderness. We had to ensure that our equipment for cooking will not harm the environment and  our “nature call” we had to do it within the bushes and it was so scary and uncomfortable at the same time. The thoughts that came to mind every time I did my “nature call” were “Will there be snake biting me while I do the deed?” We also did natural abseiling to continue our journey to another campsite that we resided in for the night.

  • Mount Batur, Bali

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There preparation for this hike was not much because me and few of my friends went under an agency that planned for us the whole thing. In addition the hike took about 8 to 9 hours. We went out from our resort at midnight to travel to the base of Mount Batur that took about 2 hours car ride. Once we have arrived at the base, there were 3 mountain guides that were waiting for us and they briefed us on what was coming up ahead for us. They also provided bottles and ponchos for us in any case it started to rain. BUT to be honest, the poncho provided warmth for us because it was cold as we went higher.

At the top of the Mount Batur, we were supposed to be welcomed with a beautiful view like the sunrise , unfortunately, it was blocked by fogs. Irregardless of that, the view was still beautiful as it felt like we were within the clouds. The fun part when we went down the mountain was actually when we slid down the slope as it felt like we were at a nature playground and it definitely was a new experience for me as well!

  • Cycling Expedition around Singapore

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For this expedition, we went through the same planning process for Nongsa, Batam, however, we had to go through a crash course for cycling.

Cycling Crash Course

In this course, we learnt what is the correct posture when get on the bicycle, how to cycle safely. We were also tested on how capable are we to do the basics such as turning our heads to the side before changing direction.

Cycling Expedition

We started from Republic Polytechnic at 09 00 hrs and cycled our way down to West Coast Park. We arrived at the West Coast Park 30 mins before the sun sets,hence, we were quite rushing to prepare our dinner and pitch up our tents.

The second day, we made our move from West Coast Park before the sun rises and continued our journey to Pasir Ris Park. This time the journey was a bit longer, because even-though we left before sunrise, we’ve arrived when the skies turned dark. But since the park is lit up with the street lights, we didn’t face any difficulties when we cooked our dinner and when we pitched our tents.

The third day, we made our way back to Republic Polytechnic at 08 00 hrs and arrived at about 18 00 hrs in the evening. We had to return back the bicycles since we rented it from an external vendors. So we were rushing back in order to not be late.

It was an eye-opening experience for me to complete the cycling expedition and the things we had planned was a good help for me in my work right now. I also started to cycle more these days with my family and friends!

40 hours over 12 weeks
No. of Hours:
Date: 1 May 2018 / Tuesday
Category: Physical Recreation
  • Dragonboat Coxswain
    I was a participant of CAMP CHALLENGE & SeaOPS’ Basic SeaOPS Course which allowed me to experience alot of kayaking, sailing, dragonboating, boat pulling and all in a course of 3 days 2 nights.
    I was pulled into this another world when i got to have a taste of steering a boat, in which this case, the boat was a dragonboat and i was being the coxswain. Eversince that course, i have graduated and have been a certified coxswain for all programmes that they were conducting that involved dragonboats.
    After the course, there were alot of programmes that were spread out for the next few weeks that let me practice and improve my skills as a coxswain, almost 80% of the programmes i was involved in then involved alot of water and dragonboats. i lived, breathed, bled dragonboats.
    I was also involved in some NYAA Adeventurous Journeys for some schools as their coxswain. These journeys were water adventures from Sentosa to Lazarus Island, to and fro which helped me build up my stamina, improved my pace and for the lack of a better word, the resistence against the sun burns, the hungry journeys and also gave me alot of experience in water in which i am confident to say that has improved over the times i have been steering.
    – 2 to 3 times per week for dragonboat
    – Spread over 12 weeks
    – For every non-expedition programmes, duration for water time is roughly around 1.5 – 2 hours (excluding time to prep the boats as well as to transfer)
    – For every expedition programmes to Lazarus Island from Sentosa and vice versa, duration for water time is roughly 3 hours
    Sentosa to Lazarus Island 1.5 hours
    Lazarus Island to Sentosa 1.5 hours


40 hours over 12 weeks
No. of Hours:
Date: 30 April 2018 / Monday
Category: Physical Recreation
Paddling from Lazarus Island back to Sentosa
Paddling from Lazarus Island back to Sentosa

Dragonboat Coxwain

  • I started to grow interest on being a coxwain when I first tried it out as a participant during my 3D2N Basic SeaOps Course. I enjoyed the feeling of controlling the dragonboat. To further practice, I regularly came down for dragonboat programs to learn more and to further better my coxing on both calm lagoon waters and out in the open seas. I learned not only to have full control of the boat, I also learned to tie the rudder according to my comfortability whether I want the rudder to hang loosely or tightly and also as to where I should position myself on the boat; whether to sit or to stand while coxing. I also learned that the rudder is not only to direct the boat left and right but it can also move the boat forward and backwards. As a coxwain, I need to always remember that if i were to turn to the left, the stern of the boat will be turning right. This concept is the same if I were to be turning to the right. I will always make this mental note especially when I trying to “park” the boat at the side of a pontoon or anywhere that is not on shore.
  • There is a lot of dragonboat program that I have to head down to Sentosa 2-3 times a week. Almost 70% of the programs that I did are expeditions from Sentosa to Lazarus Island and back again. The dragonboats are definitely a bit more challenging to control especially when it is out in the open sea crossing the channel in between the red Sentosa beacon and Tekukur Island. The water can be quite choppy at times especially when a storm just passed or is coming. Not only I have to make sure that the boat is heading straight and not going haywire, I have to motivate the participants to make sure they do not stop paddling in the middle of crossing the channel. Sometimes participants just do not understand why they can not stop paddling when crossing the channel, so I have to explain to them that it is the same as crossing the road on mainland where we do not just suddenly stop walking in the middle of the road.
  • I definitely enjoyed all the dragonboat programs I have done so far. It was always a new experience each time with the different tides and  water currents.
    • 2-3 times of dragonboat program a week
    • Spread over 12 weeks
    • For every non-expedition program, water time duration is 1.5hrs
    • For every expedition, water time duration 3hr
      1. Sentosa → Lazarus Island ; duration 1-1.5hr
      2. Lazarus Island → Sentosa ; duration 1-1.5hr
40 hours over 12 weeks
No. of Hours: 51.5
Date: 29 April 2018 / Sunday
Category: Physical Recreation

Duration: May 2016 to August 2016

Activity: Rock Climbing 


  • Weekly top-rope climbing @ Climbers Laboratory under Singapore Polytechnic Sports for Life module (1.5-2 hours per session)
  • Weekly recreational top-rope and bouldering sessions @ Climb Central (3-5 hours per session)
  • Attained Sports Climbing Level I (SNCS I) as part of Sports for Life module at the end of physical recreation segment
  • Went on to attain Sports Climbing Level II, Singapore Mountaineering Federation (SMF) Wall Activity Supervisor Course, and Abseiling Level I post-Level I attainment

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Bouldering session @ Climb Central on orange V1-V3 route ^7ED2A8A661E01F3567DEBCC3E17123573F741404B1EA5E8690^pimgpsh_fullsize_distr

Variant belaying technique @ Climb Central before attainment of SNCS I


Having some fun at OYEYO Boulder Home!

IMG-20160810-WA0019Climbing buddy for Sports for Life and recreational climbing at Climb Central

For physical recreation, I took on a sport that I was relatively unfamiliar with, Rock Climbing. I was initially introduced to the sport by a friend a few months before, but did not commit to it regularly. It was until I have joined the outdoor industry had I realised that it would be beneficial to know the basics of the sport. As a result, for the additional sports elective by Singapore Polytechnic, Sports for Life, I chose rock climbing as my sport of choice.

Sports climbing, or more commonly called “rock climbing” is a form of rock climbing that uses permanent anchors fixed to the rock or wall for protection. This more commonly refers to the image of tiles screw-bolted into a wall in an indoor or outdoor setting when people refer to ‘rock climbing’, in contrast to climbing on natural rocks, which often do not have fixed anchors.

I was formally introduced to rock climbing during Sports for Life, where I was taught the essential knots for climbing such as the double figure-8 tie-in. I was also taught how to belay using the 5-step belay technique. During the 1.5-2 hour sessions of the elective, I took turns to climb and belay with my partner who is supervised by the instructor when belaying.

As the weeks passed, I progressed quickly in terms of climbing techniques, endurance, as well as belaying skills. Before taking part in Sports for Life, I would climb ‘rainbow’ routes (using any tile of my choice). Since, I have started following routes in the climbing gym to hone my skills and physical endurance. I started from route graded 5C+ for top rope routes.

I also started to climb regularly at Climb Central, Kallang Wave Mall on days when I am not having Sports for Life. I took up Bouldering, which does not involve ropes and harnesses due to decreased height and focuses more on technique than stamina and speed. When I started, I climbed route graded V0 to V1, which are designed for beginners and occasional climbers.

As a result, I spent approximately 4-5 hours per week over 12 weeks climbing consisting of Sports for Life sessions and independent sessions. As time passed, I started to climb routes that are more challenging.

By the end of 12 weeks, I was able to climb 6B+ routes on top rope, as well as V3 routes on boulder walls. I started attempting 6C routes on top rope as well as V4-V5 routes on boulder walls. I also obtained my Sports Climbing Level I certificate at the end of Sports for Life.

Though my improvement may not been the fastest, I was able to take time to appreciate and develop interest for the sport. I began to realize that the climbing community is small and quite close knit with people frequently visiting the same gym on a regular basis. I made friends with the people at Climb Central, where I climbed most regularly. I found out that even though climbing may seem like an individual sport, it is one that thrives on encouragement, lending a helping hand, and sharing with one another even though people may not know one another personally. I came to enjoy instances when others helped with solving a route that I have been repeatedly attempting, and occasions when watching others climb made me more motivated to improve myself. As such, on days when I am not climbing, I would engage in simple physical training consisting of core and shoulder exercises to improve my strength and endurance in climbing.

I have since purchased my own set of climbing gear such as shoes and chalk bags, and started to invite friends who were non-climbers to try the sport. After attaining SNCS I, I went on to attain SNCS II, which involves lead climbing, and became a Wall Activity Supervisor at my school.

Now, many months since the completion of my physical recreation, I am still climbing and introducing climbing to my juniors in my school CCA. It is a sport that I will continue to enjoy.


40 hours over 12 weeks
No. of Hours:
Date: 17 November 2017 / Friday
Category: Physical Recreation

For Physical Recreation, I will be writing about kayaking, preparation and the 4days 3nights kayaking journey to Kukup Island.

For physical recreation, I will be writing the training phase that I undergo for the preparation for my 4 days 3 nights Kayaking Trip from Singapore to Kukup Island. I was a part of the team of 20 instructors from CAMP CHALLENGE.

I have been kayaking months before the actual kayaking trip. Training period was though yet exciting and fun as I got to bond and get to know my teammates more. With every training, we had, we overcome many different obstacles like tiredness and also strengthen our strength and weakness to compromise to each other differences. We did a lot of things like how to capsize and how to properly use the paddles so that we could glide through the water. Also, learnt how to turn our kayak properly while paddling and just being stationary. We even had dragon boating as one of our training session as to try out on our teamwork.

Nearer to the date for the Kukup trip, I was super-duper excited as this is my first time going on a trip this long with a bunch of friends (instructors). We kayak a total of near 86km or more! It was an achievement unlocked to me! It was a very long journey.With all my colleagues in CAMP CHALLENGE, we started this long, tiring but fun trip. I still remember how tiring it was as there were strong currents and we had to paddle hard and fight against the currents. I even got the chance to kayak through a storm that lasted for about 3-4 hours?! That was the main excitement of the trip. There were many kayaks that capsized due to strong wind and current, but my partner and I have very strong determination that we will never capsize. Never. And we did it! We were even the top 3 teams to reach to the ending point. And I say, it was a very long and tiring journey. I am glad to have my kayaking buddy with me as he really cheered me on all the way. He told me not to give up and while paddling, we talked about life and everything under the sun to keep ourselves distracted. If it wasn’t for him, I don’t think I can make it all the way to Kukup. But other than my buddy, the rest of the team also contributed a lot of fun and laughter throughout the trip. I even got to know more friends and their dirty secrets! This is definitely the best experience thus far.

  • 4 days & 3 nights kayaking expedition.
  • Per day, 8 hours of kayaking, not including meal time.


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40 hours over 12 weeks
No. of Hours: 40 hours over 12 weeks
Date: 16 November 2017 / Thursday
Category: Physical Recreation


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Preparatory Phase;

  • 2 Months prior of weekly meetings to distribute roles and updates. 1-2 hours of meeting each time.
  • Every Mondays, Wednesdays and Sundays are physical training sessions for 2 hours.
  • Once a month, to purchase logistics needed for trek. Takes up about half a day.

Trek Process;

  • 19th September – 23rd September
  • 3 Days 2 Nights trek up Mount Stong.
  • 2 Days of travelling 10 hours bus ride to and fro.
  • First day trek up to base camp took 4 hours.
  • Second day trek up to summit took 8 hours back and forth in total.
  • Third day trek was descending Mount Stong, taking up 4 hours.

Post Trek;

  • Cleaning, washing and packing up of logistics took about 2 hours.
  • Debrief and conclusion took 1 hour.

For physical recreation, I trekked up Mount Stong. Mount Stong or Gunong Stong stands at 1.442M above sea level and is located at Dabong, Kelantan, Malaysia. My team and I had meetings and we would discussed and planned months prior to the trek. There were 3 phases to the trek, Preparatory, Trek Process and Post Trek. The preparatory phase, was honestly the most challenging and toughest one among the 3. The whole preparatory phase took about 2 months.

There were many factors to consider if we are going to trek up a mountain as a team. Roles and responsibility were given out to individuals and they are safety, administrative procedures, logistics, meals and trainings. We had logistic days where we searched, researched, bought and packed logistics. Administrative and meals comes hand in hand. We researched on evacuation routes and plans, checked first aid logistics and available first aiders. We also researched on meals, what was appropriate and suitable for a 3 days trek, also it should be sustainable and on how to store or keep it. Trainings was in place as majority of us have not exercised in a long while and getting our body ready for the trek was very crucial to avoid any injuries and also to be able to make the trek process smoother. We have allocated days for trainings and our training consists of circuit training, trekking at various locations with backpack and jogging. It was a very good opportunity to keep fit and train ourselves.

During the trek itself, on the first day, we took a 10 hours ride on a chartered bus to Mount Stong. We did our final packing and soon headed for the mountain. The start of the trek was a little bit scary as there were multiple howlings heard and it was very loud. Our guide, Odie, told us that it was from the gibbons up high on the trees but they rarely come down as they are afraid of humans. Not long, we saw the long awaited waterfall. It was absolutely beautiful. It took us about 3 hours to reach the base camp, also known as Kem Baha. We quickly pitch up our tents and prepared for our dinner as it was getting dark and it would be difficult to get around especially if we had to get water from the water source. We ended the day with a meaningful feedback and debriefing session and soon slept in our A-frame tents.

Day two, we trekked up to the summit, but it was a much better and easier trek up is because we trekked without our big backpack, just only with a daypack. There were much more jokes and laughters throughout. The trek was really awesome, calm and peaceful, away from the buzzing city and advanced technology, really brings one back to basics and just being surrounded by nature itself. We took a group photo at the summit and rested awhile before making our way back down. We played in the waterfall  as well before moving on to prepare our meal. We also had a really good debrief among the team before we slept.

On the last day, we woke up early for breakfast and started packing up all our logistics to get ready to descend the mountain. I was feeling kind of sad yet happy. Sad is because the whole trek is about to be over and in a blink of an eye, we came to Mount Stong, and we are leaving already. Happy because yes, we finally did it, we completed the trek successfully with everyone being safe and inspired. The trip back allowed me to reflect on the trek and I personally felt very enriched and it is as though my mind opened up to new perspectives. I also felt a greater sense of meaning to life. All in all, I am thankful that together with the rest of the NYAA Gold participants, although before and during the trek, many of us were fighting our drained out physical body and mentality, we still decided to pushed on positively and view circumstances in such constructive manner.