InspirASIAN Dragons - Midpoint Info & Home Work

Hello Team,

We are at about midpoint in our season already.

Please come out to all the remaining practices since our race is about month away.

I would like to order shirts and arrange the boat before I leave Club Crew World Championship race in Hungary.

Remember, I won't be at practice on 7/14 & 7/21 so I want to get it all done ASAP.

For those two days, Alex will be the captain in charge and Justin from Space Dragons will be the coach.

If you haven't done so, please do it this weekend. After this week, I will reach out to you individually.

1. Donation for participation, $50
2. Shirt - Size (specify Men or Women), $25
3. Weight (real weight with your paddling gear on)

Thank you.

HOMEWORK

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

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.

With any exercises, we do recommend warming up.

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 7/13 Friday 6pm PT.

Thank you.

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Thomas Yoo
InspirASIAN Dragon Boat Team
ERG at AT&T