APCA Dragons Race List + Home Work

Hello Team,

Here's the list of team members who responded for the race weekend, T-Shirt order, and side preference.
We have 40 people signed up.  We require 18 people for boat so 36 paddlers total.
We do have spaces for 2 substitutes per boat so we reached the maximum at 40.

I'll be ordering team shirt this Wednesday 7/2/14 so we can get the shirt before 7/19/14 practice so if you would like to order more or less let me know by tomorrow.

I'm missing side information from few people so please send me the info for folks that are highlighted.

	Name	SAT	SUN	T-Shirt	LEFT/RIGHT
1	Abril Calderon	Y	Y	WM	LEFT
2	Akilah Calhoun	Y	Y	WM	RIGHT
3	Andre Harmse
4	Angela Bland	Y	Y	WXL	LEFT
5	Anne Sue	Y	Y	N/S
6	Armando Rivera	Y	Y	N/S	BOTH
7	Betsy Stiles-Harmse
8	Bob Kempton	Y	Y	M	LEFT (RIGHT)
9	Brian Fujita	Y	Y	N/S	BOTH
10	Bridget Weatherman	Y	Y	M	RIGHT
11	Carmen Arceo
12	Cathy Stewart
13	Chris Hardy	Y	Y	WL	BOTH
14	Connie Beadle	Y	Y	WM	RIGHT
15	Danielle Carnicom	Y	Y	N/S	BOTH
16	David Chou
17	Dennis Pintor	Y	Y	M
18	Donna Lewis	Y	Y	XL	LEFT
19	EJ Baldonaldo
20	Eliza Castanon
21	Harry Wooten	Y	Y	XL	RIGHT
22	Jacquelene Malcolm	Y	Y	N/S	RIGHT
23	Jaime Aragon-Puerto	Y	Y	M	LEFT
24	James Black	Y	Y	L	BOTH
25	James Bush	Y	Y	XXL	RIGHT
26	Jeff Ford	Y	Y	N/S	RIGHT
27	Jennifer Dague	Y	Y	N/S	BOTH
28	Jim Bui
29	Joy Cruz	Y	Y	N/S	RIGHT
30	Kassandra Samrech
31	Kim Heim	Y	Y	N/S	RIGHT (LEFT)
32	Lindsay Springs	Y	Y	N/S	RIGHT
33	Maria Hall
34	Martin Meza	Y	Y	N/S	LEFT
35	Michael Singleton	Y	Y	XL	BOTH
36	Michelle Khemthong
37	Myra Cook	Y	Y	WS	LEFT
38	Nancy Chung	Y	Y	WS	RIGHT
39	Nathan La	Y	Y	S	RIGHT
40	Niccole Springs	Y	Y	WM	BOTH
41	Paul Gravell	Y	Y	XXL	RIGHT
42	Rebecca Andrews	Y	Y	N/S	LEFT
43	Robin Dodson	Y	Y	WXL	LEFT
44	Roger Duong	Y	Y	N/S	BOTH
45	Sam Bobo	Y	Y	N/S
46	Sandy Kirschner	Y	Y	WS	LEFT
47	Susan Smetana	Y	Y	WS	LEFT
48	Teresa Richardson	Y	Y	WL	LEFT
49	Thawatchai Chusivaratn	Y	Y	N/S	BOTH
50	Thomas Yoo
51	Todd Van Winkle	Y	Y	XXL	LEFT (RIGHT)
52	Tony Arzio	Y	Y	M	LEFT
53	Valeria Alvarez
54	Veronica Chen
55	Virginia Cole
56	Zina Hwang
	56	40	40	40	37

HOME WORK

We'll have 2 part home work for this week since you have 2 weeks to do it.

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: General Fitness

You do not have to do all at one time but recommended.

Levels are there to motivate you. You know your body the best. Pick the one that will challenge your body.

Let’s do…Push-Up (or modified) http://www.youtube.com/watch?v=gL1593kROa8, Sit-Up http://www.youtube.com/watch?v=bYKBIzphcGY, Squat http://www.youtube.com/watch?v=-f5dj6A07nc, and Jumping Jacks http://www.youtube.com/watch?v=UpH7rm0cYbM (Ex: Bronze will be 20 + 20 + 20 + 20 = 80 total)

Bronze Level: 20 each

Silver Level: 30 each

Gold Level: 40 each

Platinum Level: 50 each

You can substitute the above exercises with set of Push-Up Burpees (Yeah).

Then you don’t have to do 3 separate exercises. (Ex: Bronze will be 20 Burpees)

Here's the instruction on the Burpees. http://www.youtube.com/watch?v=JZQA08SlJnM

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 7/11/14 Friday 6pm PT.

Thank you.

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