APCA Dragons Practice 5 - 6/29/13 & Home Work

Hello Team,

Get ready for our fifth practice this Saturday 6/29/13 so please let me know if you will be attending since I’ll be using it to create boat roster. Also remember to come early and check-in so that you get credit for attendance so that we can be on the water as soon as possible.  We’ll also have boot camp class before paddling so sign up on separate EVITE at View This Invitation

Please contact me if you have any questions and look for latest info in our blog http://apcadragons.blogspot.com, Facebook: APCA Dragons and on Twitter: APCA_Dragons.

Thank you.

Here's the basic logistics of the day so plans to be here all day as a team. It would be even good idea to bring light lunch since you'll be here about 5 hours.

09:00-09:45am - Land Workout (Boot Camp)

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10:30-10:45am - Warm up stretch
10:45-11:00am - Gear up and line up
11:00-12:30pm - First 2 teams on the water practice
12:30-12:45pm - Bring up boat and clean
12:45-01:00pm - Cool down stretch
01:00-02:00pm - Third team on the water practice
02:00-02:15pm - Bring up boat and clean
02:15-02:30pm - Cool down stretch
02:30-02:45pm - Info session

HOME WORK!!!

This week's home work will be in 2-parts since we were off for one week.

Part 1:  Race Start

Practice your race start by imagining you are at the start line and hear “WE HAVE AN ALIGNMENT”…“PADDLERS, ARE YOU READY”…”ATTENTION”…***HORN or ANY OTHER SOUND*** then do 6 deep strokes motion, 16 ups (faster strokes but at the front only), and finally 10 deep strokes (Power 10).  Practice this 10 times.

Part 2: Cardio 

Can you run/jog for 3 minutes?

Bronze: 4 mph

Silver: 5 mph

Gold: 6 mph

Platinum: 7 mph

Anything equivalent is also fine.

After you complete one of the levels then you can either send me an email or post to our blog at http://apcadragons.blogspot.com/ or post to facebook by this Friday 6pm PT.

This will be counted toward the Participation Award.

RACE INFO NEEDED

I have sent an email last week with 3 questions for the race day.

So far I have received 31 responses.

Please respond if you have not done so yet.

Let’s all put in 100%!

Thank you all.

Thomas Yoo

APCA Dragons Boot Camp Workout 2

Hello Team!

We'll be doing 2nd session of boot camp class lead by Living Fit OC's (http://livingfitoc.com/) Mike & Jet before our practice this Saturday (6/29/13) 9:00am - 9:45am.

This will be hard but fun workout to get our body in shape for the race.

Please respond if you will be there for this workout before the practice so he can prepare.

Thank you.

APCA Dragons

APCA Dragons - Important Information Request

Hello Team,

I will need some information now that we are half way past the mark and only 3 practices left before the big race.  Please email me back at apcadragonboat@yahoo.com sooner the better.

First and most important question:

Are you able to participate on both race days?

7/27/13 (Saturday) & 7/28 (Sunday) 7am-5pm

You will need to be at site all day.

Second question:

What T-Shirt size do you need and how many?

We will order separate men’s and women’s sizes.

Men’s shirt will be made by Augusta. I noticed that this shirt runs little tight since it is a fitted style.

I usually wear medium or large depending on the cut and I definitely had to order large.

This was comparable to large in Under Armor fitted style shirts.

Item#: Augusta Sportswear 790 - 100% Polyester Moisture Wicking Short-Sleeve T-Shirt

Product Details: 3.7 oz., 100% polyester; Wicks moisture away from the body; Self-fabric collar; Heat-sealed label; Set-in sleeves; Double-needle hemmed bottom and sleeves; Double-needle cover stitched collar and armholes:

Women’s shirt will be made by Hanes.

This run true to size but the length is little shorter than we like so some may want to go size up if wants longer.

Item#: Hanes 4830

Product Details: 100% polyester; Wicks moisture away from the body; Rapid dry interlock fabric; Suitable for screen printing and sublimation; Tag-free neck label; Contemporary fit; Contoured and side seamed for a classic feminine fit:

Third question:

What is your weight?

I can start working on the race roster earlier I get this info. I will be asking again about 2-weeks before the race for changes.

Forth question is not really a question but a request for the race days:

1. Please bring many extra chairs as possible for our Sponsored team DragonMax.

2. I will need some volunteers to set-up and helping with breakfast in the morning for the team.  Let me know if you can help.

Thank you.

One Team!

Thomas Yoo

APCA Dragon Boat Team

Mobile 949-874-8088

Office 714-247-0583

Asian Pacific Islanders for Professional and Community Advancement

Southern California Chapter