Email sent on 7/26/17

Hello Team!

It's 3-days before the big day.
I hope you guys are all hydrating enough especially when it is this hot.

You can stop the heavy weight lifting session but you can still do cardio to get your heart rate pumping.
NO new exercises and NO injury.
Remember, if it doesn't challenge you then it doesn't change you.

It will be a hot weekend so be sure to bring your water bottle.
We will have water and we want to save the environment so use your water bottle for refill.
Remember to put your name on everything you bring.

I also attached Dragon Boat Racing Rules & Instructions for your reading pleasure with what we must go through. =)
Let me know if you have any question.

Thank you.

Thomas Yoo

APCA Dragon Boat Team

Asian Pacific Islanders for Professional and Community Advancement

Southern California Chapter

APCA Dragons - Something to read

Hello Team,

If you haven't read my race packet then do so this week.
I am attaching couple articles about dragon boating for your pleasure from PaddleChica.


Some people asked me about dragon boat seating.
This article kind of explains why all positions is important.
Take a look if you are curious.
http://paddlechica.com/the-importance-of-your-position-in-a-dragon-boat-every-seat-counts/

Every Seat Counts: The Importance of Your Position in a ... paddlechica.com Admit it, at times you have wondered how in the heck your coach created the latest boat layout. You wonder what put you in that particular seat. Good question! A good ...

Here's another article about breathing.
Breathing is important part of any exercises.
There's a surprise if you look at the bottom of this article.
Let's see if you can find what the surprise is. Extra Point for finding this surprise. =)

http://paddlechica.com/just-breathe-regulating-your-breathing-while-paddling/

Just Breathe: Regulating Your Breathing While Paddling ... paddlechica.com Instead, for a race, I recommend inhaling and exhaling calmly and deliberately as your boat approaches the start line. Then, focus on exhaling powerfully on the first ...

Take care of your body and your mind.
See you on Saturday!

 Thomas Yoo

EVITE - APCA Dragons Practice 7 of 7

Hello Team,

This is it!

It is our last practice of the season.

We will be working on starts transitioning into mock race sets.  Remember, 4 (power) – 16 (up) – 10 (power).

We will start assigning people to each team so it’s very important to respond by Wednesday. It is our goal to assign you a seat for the mock races.  Everyone should try to attend the last session, especially those who needs to make up minimum practice.

Schedule for 7/22/17

8:15-8:30am – Check in

8:30-8:50am – Warm up & Line up

9:00-9:55am – On the Water

10:00-10:20am – Bring up boat and clean (if needed)

10:20-10:30am – Cool down stretch

10:30-11:00am – Debriefing & Race Info

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.

Thomas Yoo

Captain/Coach/Dictator

APCA Dragons Update 7/11/17 & Home Work

Hello Team,

Thank you for responding to EVITE so far.
I'm missing just a few folks on the response. ---  Allan, Angela, Emilio, Kimberly, Laurie, Lisette, Tim.
Information about the practices is on the EVITE.

Shirts are ordered and I'm planning to pass it out at our last practice on 7/22.
You can finalize all the payments (race due & shirt) at that time or via online systems Thomas' PayPal, Thomas' Venmo,  APCA's donation page, or check/cash.

Thomas' PayPal https://www.paypal.me/ThomasYoo Be sure to pay as friend/family.

Thomas' Venmo @T-Yoo, you will see my picture.

APCA's donation page (PayPal) https://apca.wufoo.com/forms/socal-apca-fundraiser/

$50 – gets you on the Dragonboat team (and if you don’t want to join the team, come to watch the races and enjoy refreshments.)

$100 – get on the team with a race t-shirt  

$150 – get on the team, get a race t-shirt, AND this AT&T baseball cap

$200 – get on the team, race t-shirt, hat, AND 1 entry for a chance to win a $100 AMAZON Gift card.

Every $25 beyond $100 gets you an additional entry into the drawing.

HOMEWORK

We'll have 2-part home work for this week that needs to be done by Friday 7/21/17.

Part 1: 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.

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, Sit-Up, Squat, and Jumping Jacks (Ex: Bronze Level 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 Burpees then you do not have to do 4 separate exercises. (Ex: Bronze Level will be 20 Burpees) Anything equivalent is also fine.

After you complete one of the levels then you can either send me an email, post to our blog at http://apcadragons.blogspot.com/ or post to APCA Dragons Facebook by 7/21 Friday 6pm PT.

LET'S DO THIS!

Thank you.

EVITE Invitation 7/10/17

Hi Team,

It’s getting increasingly exciting since we only have two more practices before the big race.

We will be working on START and transitioning into mock race sets.  Remember, 4 (power) – 16 (up) – 10 (power). We will have our caller/drummer calling the races so you can get used to their voices.

We will start assigning people to each team so it’s very important to respond by Wednesday.

It is our goal to assign you a seat for the mock races.  We want everyone coming to remaining practice unless there is important reason.

Schedule for 7/15/17

8:15-8:30am - Check in

8:30-8:45am – Warm up & Set up line up for boat

8:45-8:55am - Gear up and line up at the beach

9:00-9:55am - On the water practice

10:00-10:15am - Possibly bring up boat and clean

10:15-10:30am - Cool down stretch

10:30-10:45am – Debriefing

11:15-1:15pm – For those who can attend…Team bonding time at Korea BBQ All-You-Can-Eat for $22.99 including buffet selections. I have not tried it but they have 4 and 1/2-star Yelp rating

MOO BBQ, 11746 South St, Artesia, CA 90701

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.

Thomas Yoo

Captain/Coach/Dictator