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Bobthekillerpenguin's Battlefield 3 survival guide part 2

Welcome back! We continue the family-friendly fun here with part 2 of Bobthekillerpenguin's Battlefield 3 survival guide. Come back tomorrow for part 3! Click here to enlarge Click here to enlarge


by Bobthekillerpenguin

RULE 3—Ok. Chances are you aren’t gonna exercise. So do it at your computer.

Between games, respawns or even every 30 minutes drop down and do 20 press-ups or do 20 body weight squats. But STRETCH first. Below you will find some examples of how you can use stretches and body weight exercises to keep you fit and not eat into your pressure gaming time.


Shoulder Shrugs - Rotate your shoulders slowly up and down, keeping your arms relaxed by your side. Your shoulders should rotate in small circles and move up and down in slow distinct movements.

Chest Stretch - Grab a vertical and stationary object with your hand. Pull your body away from your arm in order to feel the stretch of your chest and shoulder connection. Also stretches your bicep.

Forearm Stretch - With your opposite hand pull backwards on your hand while keeping your arm straight and palm pointing in an upward direction. You will feel this stretch in the forearm and bicep / elbow connection

Arm / Shoulder Stretch - Drop your shoulder and pull your arm across your chest. With the opposite arm, gently pull your arm across your chest and hold for 15 seconds. Repeat with the other arm.

Triceps into Back Stretch - Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Repeat with the other arm.

Stomach Stretch - Lie on your stomach. Push yourself up to your elbows. Slowly lift your head and shoulders and look up at the sky or ceiling. Hold for 15 seconds and repeat two times.

Calf Stretch into Achilles Tendon Stretch - Stand with one foot 2-3 feet in front of the other. With both feet pointing in the same direction as you are facing, put most of your body weight on your leg that is behind you - stretching the calf muscle. Now, bend the rear knee slightly. You should now feel the stretch in your heel. This stretch helps prevent Achilles tendonitis, a severe injury that will sideline most people for about 4-6 weeks.

ITB Stretch - Sit on the ground with your legs crossed in front of you. Keeping your legs crossed bring the top leg to your chest and bend it at the knee so that your foot is placed outside of your opposite leg's thigh. Hold your knee for 15 seconds against your chest and repeat with the other leg. Note: Before and after running you should perform the ITB stretch. This will help prevent very common overuse injuries in the hips and knees.

Thigh Stretch Standing - Standing, bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together keep your knees close together. You can hold onto something for balance if you need to OR you can lie down on your hip and perform this stretch.

For more information go to

Bodyweight Exercises Press ups—chest to the floor soldier!

Squats—the MOST important exercise you can do!

To be continued.

This was part 2 of Bobthekillerpenguin's BF3 survival guide. Stay tuned tomorrow for part 3!

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