With the early release on Monday and Wednesday, have moved workouts up to 3:30 to 5:00 for our workouts next week.  

No workout due to the Memorial Day Holiday, enjoy the time with your families and take a moment to reflect on the sacrifices made by military members and their families in service to this great Nation. 

Next workout will be on Wednesday. 

Meridian HS is hosting a camp June 21-24, which will culminate in an open takedown tournament.  Participation in the tournament is not contingent on attending the camp.  Wrestlers from George Mason University will be assisting as technicians for drills and technique.  

Will send the flyer over to Mrs. Swanson to post on the FB page for full details and registration info. 

All, 

  Today's off season workout is canceled along with all of the other out of season sports due to anticipated severe weather.  See you on Wednesday. 

If you can't make VA Tech and are still looking for a chance to train with some of the best wrestlers and coaches in Division I, Ohio State is hosting camps throughout June and July.  

Info at the link: OhioStateBuckeyes.com/camps/ohio-state-wrestling-camps/

A few things to communicate as we start to wrap up the school year:

1. Off Season workouts, from 4:30-6:00 on Mondays and Wednesdays through the end of the school year.  Will publish the Summer calendar as soon as it is locked in. 

2. Uniform turn in. If you still have uniform items that were issued (not purchased), need to return them before the end of the school year to get a complete inventory and figure out what to restock.  Specifically, return any issued singlets, full zip warm up tops/bottoms, or other loaned equipment.  If they are not returned, the school will hold your final grades, transcripts or diplomas until you have been cleared. 

3. VHSL has published new weight classes for next season: 

14 Weight Classes – 106, 113, 120, 126, 132, 138, 144, 150, 157, 165, 175, 190, 215, 285

4. VA Tech Team Camp. Camp is scheduled for July 6-9 if you are available.  Let me know if you are attending and if you will need transportation, we can plan to link up at the school to head down.  Will publish other camps and clinic opportunities if you can't make this one but still want to get some work in during the Summer. 

5. Physicals and Concussion Training. Check the main Patriot Athletic page for forms and timing.  

Wednesday's workout will be focused on Freestyle wrestling (scoring, lifts and throws, defense) for any and all participating in the Saturday and Sunday's VAWA States.  

Registration is still open through May 6.  

https://www.virginiawrestling.com/page/show/4781660-vawa-state-fs-gr-championships 

Next off-season workout will be on Wednesday, May 4.  Will work some Freestyle and Greco for those participating in the Freestyle or Greco States in Fredericksburg next weekend. 

Sorry to have been off the net.  Could post but was unable to send out via email blast or cross-post to Twitter.  

Next Wednesday, March 30, 7:00PM in Commons 1, we will celebrate our season, your wrestlers accomplishments and the outstanding support our families have given to the team.  

Please RSVP by this Saturday, March 26, to allow us to get a good headcount for the caterer.

Payment is $20 per person, made via VENMO @MegSwans0n (note it is a zero, not O)

See below, big event on the horizon is Freestyle and Greco Roman State Championship at Riverbend HS on May 7-8.  Qualifier for national tournaments in Fargo, ND: 

·       VA Wrestling - https://www.virginiawrestling.com 

·       PA Wrestling - http://www.pywrestling.com/

·       Tyrant - https://www.tyrantwrestling.com

The Virginia Patriots practice every Tuesday and Thursday from 6:30-8:15pm at Brentsville HS. Here is the website to register https://www.vapatriotswrestling.com/

Start Date: March 8^th – June 2nd

Days: Tuesday and Thursday

Time: 6:30-8:30

Location: 13150 University Blvd, Gainesville, VA 20155

Cost: $200

*** Feel free to come in for a practice before signing up

Registration Link: https://loudounfca.org/wrestling-club

You may have already seen this on the team's Facebook page, FCA is re-starting its program with sessions at Gainesville HS on Tuesdays and Thursdays.  

For competition opportunities, here is the link to the VAWA Folk, Free and Greco events for the rest of the year:

https://www.virginiawrestling.com/page/show/4712307-events

BREAK

If you still have uniform items that have been issued to you, versus those you purchased, please turn them in at any time at the Boat by door 1, along with cleaning out your locker in the team room (I need the locks back, too).  

Lastly, the team banquet will be on March 30.  Specific details to be provided in a separate note.  This will also serve as a last opportunity to turn in any issued items.  

Great work this weekend by all of our state qualifiers and congratulations to our place winners: Vincenzo, Donovan and Austin.  These seniors provided a great example of the hard work and dedication that it takes to make it to the last tournament of the season. 

Thanks to all of the parents who traveled here and there, supporting the team and your wrestlers.  

Stay tuned for news on the end of season banquet and the beginning of off-season training opportunities for the Spring. 

Lastly, if interested, the team is looking at heading down for Virginia Tech's High School Competition Camp, July 6-9.  Link: https://www.robiewrestling.com/ 

We will plan to depart on Thursday after dismissal.  Will provide the permission forms that we will need to drive the team down to VA Beach.  Full timeline follows:

THURSDAY
6:00 - 8:00 PM SCALES AVAILABLE  (Please do NOT arrive before 6 PM)
7:00 PM COACHES MEETING – ROOM TBA

FRIDAY Classes 4 – 6 will use 4 mats
8:00 WEIGH-IN FOR ALL WEIGHTS
10:00 – 1:00 FIRST ROUND (28 matches/mat)
1:00 – 4:00 QUARTERFINALS AND FIRST ROUND CONSO (28 matches/mat)

**We will have an approximate 1-hour break in here**

5:00 – 6:30 SECOND ROUND CONSO (14 matches/mat)
7:00 – 8:00 QUARTER-FINAL CONSO (7 matches/mat)

SATURDAY All Classes have 2 mats
8:00 WEIGH-IN FOR ALL WEIGHTS
10:00 – 11:30 SEMI-FINALS
12:00 – 1:30 SEMI-FINALS CONSOLATIONS
1:30 – 3:30 CONSO FINALS (3RD/4TH, 5TH/6TH)
3:30 – 4:30 SET UP FOR THE FINALS
5:00 – 8:00 CHAMPIONSHIP FINALS AND AWARDS

*Medals will be awarded after each weight class to 1st, 2nd, 3rd, 4th, 5th, 6th places.

Hotels near the venue are the Doubletree Oceanfront South, 615 Atlantic Ave and Doubletree Virginia Beach, 1900 Pavilion Drive  (all room blocks are full) 

Congratulations to our wrestlers who advanced and to those who finished off their season this past Saturday at districts.  You should be proud of all you have accomplished.  

Timeline for Regionals at Woodbridge Senior HS: 

7:30- Showtime at the Aux Gym 

8:00- Bus departs

10:00- Weigh In

11:00- Wrestling begins

1:30- Semifinals/Cons. Quarters

4:00- Cons. Semis

5:15- Placement Round: 3d, 4th, 5th, 6th

7:00- Finals 

Timeline for Saturday's meet at Osbourn HS:

8:00am - Weigh-ins/skin checks

9:30am - First round (three mats)

10:45am - Championship Semi-Finals (two mats)//Consolation quarters (1 mat)

Short Break

1:45pm* – Consolation semis - (three mats)

3:15pm* – Finals/Consolation finals – 1st, 3rd, 5th place matches (three mats)

* Time may move ahead if scheduled round finishes early

For those that can't attend, event will be on TrackWrestling, Cedar Run Districts.  

Tickets available through gofan.  

Big week and we begin our run up for the district tournament at Osbourn HS on Saturday.  Will provide detailed times following the seeding meeting tonight. 

It may be a little early to think about the off-season, but looking at the Virginia Tech High School Competition Camp for this Summer.  It meets July 6-9.  If that doesn't meet your Summer travel plans, there are plenty of other places where you can find camp opportunities: UVA, George Mason, Navy, Hamden-Sydney.  

Info at the link: https://www.robiewrestling.com/content/2022-camps/hs-team-camp

Send me a note (edwardrj@pwcs.edu) if you are interested/plan to register so I will know about how many wrestlers we will have down in Blacksburg.  

Latest timeline for Saturday's Varsity Tournament at OCHS: 

5:30 Showtime

6:00 Bus departs

8:00 Weigh ins

9:30 Wrestling starts

School Address: 201 Selma Rd, Orange, VA 22960

Have a note in to the Orange County coach on tickets

On the JV Jamboree at Gainesville: 

3:30 Showtime

4:00 Bus departs

5:00 Weigh ins

6:00-9:00 Wrestling 

Keep an eye out on the weather systems for Friday/Saturday, we will stay on plan to get down to Orange to wrestle until someone tells us otherwise.  

Lots of ground to cover, so, will dive right in:

1. Need some parent help with concessions for Wednesday night. link to the sign up genius follows.

https://www.signupgenius.com/go/10c0e4ba5ae2aa6f85-20212022

Appreciate any time that you can volunteer. 

2. Wednesday night's meet is varsity only, wrestling starts at 6:00 and we will have duals with Gainesville and Battlefield HS, weigh in at 5:00

3. Thursday, JV travels to Gainesville, bus departs at 4:00

4. Friday is a teacher work day and we have Security Officer training at Unity Reed.  Practice will start at 4:00 and will be looking to be off the mats by 5:30.  JV can start dropping off any equipment or uniforms they drew (not anything they paid for) at that practice, or back to me during the week.  

5. Saturday, Varsity travels to Orange HS for an individual tournament.  Bus departs at 6:00AM, will send more details on weigh in times, start of wrestling and tickets when I get the meet letter from the host 

Next Wednesday's meet will be VARSITY ONLY.  We will start at 6:00PM and run two mats. 

JV will travel to Gainesville the next day for their last jamboree.  

Due to the Code Orange, no school and after school activities today.  JV will not travel to Osbourn HS for the JV Jam tonight.  

In addition, next week's JV Jam at Brentsville scheduled for Monday, Jan 24, has been cancelled.  

Get hyped up for Senior Night next Wednesday when we host Gainesville and Battlefield and invite all you can to come out to send off our great Senior class with the honor and distinction they deserve.  

Lastly, great effort from our varsity last night as we split duals against Freedom and John Champe.  We are in a great position heading in to districts and am looking forward to watching our Pioneers fight to the finish.  

We will not have practice tomorrow due to the JV Jamboree at Osbourn HS.  

Timeline for tomorrow's meet: 

3:45 Showtime

4:15 Depart for Osbourn

5:00 Weigh in

6:00-9:00 Wrestling

@9:30 Recover to Patriot HS and dismiss

This is all pending the inclement weather tonight, so keep your eyes out for any messages from PWCS

Update: Next Wednesday's match at Unity Reed (Jan 19) will be Varsity ONLY.  Since we have already hosted a dual with Unity Reed, it will effectively be a tri-meet for us to face John Champe and Freedom HS.

Will send out specific timings for each dual once the host school provides the schedule.  

Great performance by both varsity and JV squads against Osbourn HS last night.  Coach Weaver and his team gave us their max effort and we had some fantastic "next wrestler up" matches as well as clutch wins from our lower weights to close it out. 

We will have regularly schedule practices on Thursday and Friday.  Monday is off for the holiday and I need you all to keep an eye on the weather system coming in that is threatening to dump some more snow on Monday.  Keep your conditioning up over the weekend in case we lose any practice reps next week.  

Tri-meet at Unity Reed next Wednesday and a JV Jam next Thursday at Osbourn.  

Check in on Ms. Swanson's announcement on the team FB group on the Spring mulch sales.  Great opportunity for us to increase our account that will allow us continue to participate in these high level tournaments and refurbish uniforms and equipment. 

Congrats to Owen Josephson for this month's Pioneer Wrestling Student Athlete of the month.  

Thanks to parents for all the support to your wrestler and the team this season.  We are at the sprint to the finish with districts, regionals and States right around the corner.  

Timeline for today's dual with Osbourn HS: 

1. See me prior to or at dismissal if you need to check weight early, otherwise I will have the scale available at 3:30

2. Showtime at 4:00 for set up: mats, chairs, etc

3. Weigh in at 5:00

4. JV meet starts at 6:00, talking with Osbourn coach, should be able to match up 6-7 of our JV wrestlers with bouts depending on availability from injury or illness

5. Varsity meet starts following the JV, on/about 7:00

6. Need all wrestlers to stay until we have broken down the mats and recovered chairs and equipment  

In light of recent weather events and school closures, a couple of changes to communicate for next week:

1. Monday's JV Jamboree is canceled.  We haven't had enough practice reps to roll right back in to a competition.  Will take both Monday and Tuesday to get ramped back up ahead of the dual with Osbourn HS.

2. We will replace Monday's meet with practice at the normal time, 2:45-4:45.  We will be in the main gym, gymnastics will be in the auxiliary gym. 

Stay tuned for updates from PWCS on tomorrow's school status.  Current winter advisory says another 2-4 inches of snow coming in tonight b/w 1:00-4:00AM.  If we do get in, should give us an opportunity to knock off some of the holiday break rust.  If not, get out there and work that core shoveling up your driveways and sidewalks and make sure to get some other conditioning and mobility/stretching in over the weekend.  

Hope that you all had a great holiday and Happy New Year.  Will see you when we get back in.  

We will be at Rock Ridge High School on Dec 22-23 for their annual "King of the Rock" tournament.  The school is located at: 

Rock Ridge High School, 43460 Loudoun Reserve Dr, Ashburn, VA 20148

This is a 32-wrestler, individual bracketed tournament, unlike the dual tournaments that we have participated in this month.  Spectator admission will be $7.00 and the event is hosted on TrackWrestling so you can follow along if you can't make it.  The meet letter did not mention an online ticket option and there was not a mention of it on the Rock Ridge Athletics page. 

Scales will open each day at 7:30, weigh ins begin at 8:00.  Correction to what I put out in practice, buses will depart PHS at 7:00 each day.    

Day 1 tentative schedule:

Day 2 tentative schedule:

We will not practice today, however, if you are scheduled to follow up with Mr. McCullough for any treatment or assessment, need you to do so. 

Next practice is Monday at 9:00, in the Auxiliary Gym.  

Details on the King of the Rock tournament will follow in a separate note. 

Some opportunities broke to get in earlier during the holiday break, below is a revised schedule for practices and meets: 

Monday 12/20

9:00 Wrestling Practice- Aux Gym

Tuesday 12/21

9:00 Wrestling Practice- Aux Gym

Wednesday 12/22

King of the Rock Tournament, Rock Ridge HS

Thursday 12/23

King of the Rock Tournament, Rock Ridge

Monday 12/27

9:00 Wrestling Practice - Aux Gym

Tuesday 12/28

Battle at the Bridge Tournament, Woodbridge Senior HS

Wednesday 12/29

Battle at the Bridge Tournament, Woodbridge Senior HS

Thursday 12/30

9:00 Wrestling Practice- Gym

First, gritty performance at Sherando, grinding out seven dual meets against some tough opponents to place 7th overall out of the 16 teams that showed.  Thanks to the fans that were able to come out and cheer them on. 

For Monday, NO VARSITY PRACTICE.  Take the time to get treatment if needed, for any injuries, get a run or other workout in and rest.  Need to set your sights on Wednesday's dual with Colgan. 

For JV, we are heading to Freedom HS (South Riding) for a jamboree.  Showtime at the school is 3:00 for weight and equipment check, bus departs at 4:00. 

On Wednesday, NO JV PRACTICE.  Varsity meets at 3:00 for weight and equipment check, departs at 4:00 for Charles J. Colgan HS.  

I will push out a second note with details on the practice and meet schedule over the holiday break. 

Some instructions from Sherando HS's athletic director:

Entrance to the school:

1. Once you enter the gate take a left and park in the student parking lot.

2. Enter the school at Entrance #11 (Side door to the Gym)

3. You may check your weight beginning at 11:30 AM

4. Every team shall return to the Gym until called for weigh ins starting at 11:45 AM

5. All Spectators will use the Student Entrance- #10 Itinerary

10:00- Early dismissal from Patriot HS

11:30- Arrive at school/Scales open

11:45 Weigh In by Team 12:30- Brief Coaches Meeting (In wrestling/hospitality room)

1:00 - Begin round 1

Placed 2 forms in the Varsity Team Files for you to fill out and submit back to me before the trip to Sherando HS on Friday:

1. Permission Form, for parents unable to drive their athlete, this form grants permission for another parent or coach to transport your athlete to the meet

2. Personal Driver Form, required if you are driving to the meet

Fill out what applies and have your wrestler turn it in by Thursday's practice so I can collate and turn in to the Athletic Department.  When in doubt, fill it out.  

For instance, I will fill out a Personal Driver Form and should receive Permission Forms for the 4 athletes that I will take to the meet on Friday (William Tantau, David Chhe, Joseph Mangelli, Tasi Ellis).  

Received an update from the Woodbridge coach last night, the meet on Wednesday will now be a Tri-meet between Woodbridge, Colonial Forge and Patriot.  Timings follow: 

5:00 Weigh In

6:00 Forge vs Patriot

7:00 Forge vs Woodbridge

8:00 Patriot vs Woodbridge 

Buses depart at 4:00, Check scale will be open at 3:00.  

For the JV, bus will depart at 4:00 and wrestling will begin at Charles Colgan at 6:00.

On Friday, Sherando HS will open at 11:30 for teams and weigh ins at 11:45, wrestling starts at 1:00.  Address for Sherando HS is:

185 S Warrior Dr, Stephens City, VA 22655 and is about an hours drive out 66-W.

I will coordinate for an early release on Friday and expect to depart between 10:00-10:30 for our drivers since we do not have a bus on Friday.  The meet letter says no coolers, like Loudon County, but you saw for yourself how well that was enforced.

Saturday, weigh in is at 8:00AM, wrestling starts at 9:00AM.  Bus will depart Patriot at 6:00AM, check scales open at 5:00AM.  All wrestlers will return on the bus Saturday.    

Great effort by your Pioneers in a tough, dual meet tournament in Loudon County this weekend.  We cruised through the first three rounds with wins against Rock Ridge, CD Hylton and Matoaca to make it into the winner's bracket for the final matches against Loudon and Chantilly.  After dropping those two duals, finished up in 3d place out of the 12 clubs that competed. 

Thanks to our hosts out at Loudon County HS and to all the parents that came out to cheer your grapplers on. 

This week will be another busy one.  Wednesday will be split operations with a Varsity Quad meet at Woodbridge (Colonial Forge, Woodbridge, Mount Vernon) and the JV at Colgan for another jamboree.  

Friday will take the Varsity out to Rock Ridge for a 2-day, individual tournament.  Reminder for Varsity that we will need you or your parents to drive on Friday due to a lack of bus availability.  We can work out the fine details on who is driving whom by Thursday so I can give Mr. Qualls the plan.  

Some gutty performances this weekend and looking forward to this team continuing to grow and develop as we get deeper in the season.  

Great effort by all last night against UR and OP.  The energy coming off the bench was electric and Coach Zehring and I really like the direction our team is heading so early in the season.  Hat's off to Coach Labrada, pulling a heavy oar coaching both UR and OP squads.  

For Saturday at Loudon County HS, varsity wrestlers will show at Door 19, 20 at 5:00AM, we will do equipment and weight check and then get on the road at 6:00AM. 

I expect scales will open for weigh in b/w 7:45-8:00 and wrestling should begin at 9:00AM.

Loudon County HS address: 415 Dry Mill Rd SW, Leesburg, VA 20175

Checking in to ticketing, assuming there will be a cashless option.  Will update when I find out. 

A few things to communicate:

1. No practice for varsity tomorrow.  JV will assemble at 3PM, bus pulls at 4PM for JV Jamboree at John Champe. 

2. For those identified by the athletic trainer for concussion baseline training, must be finished by tonight in order to compete tomorrow. 

3. Need emergency contact cards signed by athlete and parent for those who haven't already turned in. 

4. Dress for tomorrow's travel for JV, nice pants, 1/4 zip top or colllared shirt.  

5. For Thursday's match, if you have preferences for the warm up music, you may submit up to 5 selections.  Link follows:   

https://voyager.neptunenow.com/student_selection_form/61c0691b7c379771bd754d0ce8438171

Selections must go in at least 24 hours before game time. 

6. Spirit wear orders are in and most have been distributed.  I have what is left in the coaches' locker room.

7. Hearing questions about Dec 4 tournament, I am still tracking it is a go.  Will confirm tomorrow.  

Hope everyone had a nice holiday break, the season now begins in earnest.  For this week: 

Monday- Regular practice, chance to work off any unintended consequences that may have thrown us off our weight control plans.

Tuesday- JV Jamboree @ John Champe, bus will pull at 4:00

Wednesday- Practice

Thursday- Tri Meet against Unity Reed and Osbourn Park at home (note that this is a change, UR and OP share a head coach, so both squads will be here Thursday).  Wrestling will still begin at 6:00: 

JV Unity Reed vs. JV PHS

V Unity Reed vs. V PHS

JV Osbourn Park vs. JV PHS

V Osbourn Park vs. V PHS

Expect that both Unity Reed and Osbourn Park JV rosters will be light, so we could get into Varsity wrestling quickly.

Friday- Practice

Saturday- Varsity to Loudon County HS for individual tournament, bus will pull at 6:00AM 

A few items to communicate on this week's practice schedule:

1. We are in the Aux gym today, 2:45-4:45

2. We will move to the main gym tomorrow, 9;00-11;00 AM.  Open mat, following initial warm up and drills, opportunity for you to work specific technique refinement and live wrestling

3. No practice on Thursday, enjoy the holiday, or Friday

Next major event is the JV Jamboree at John Champe on Nov 30

Reposting as I did not see this hit the team's News page:

Post scrimmage notes.

We owe a big tip of the cap to Brentsville District for hosting on Saturday.  It was a great opportunity for our wrestlers to measure themselves against others, get out some jitters/nerves about competition and learn a bunch about where they are right now and where they need to go.  This week will allow us to address some of the things we need to improve, while sustaining things we are doing well. 

The team voted on captains this past week and for the season Vincenzo Corvetto, Austin Zehring and Donovan Sprouse will serve as our tri-captains for this season.  They have demonstrated the type of personal example, athletic ability and leadership that will serve us well. Congrats. 

Picture Day, Monday, Nov 22. 

Candid Color will be in on Monday to take team photos. 

If you took Varsity reps in the scrimmage this weekend, you will dress out with the Varsity and wear the white singlet for the team photo.

Varsity needs to be dressed and ready at 2:35, walk on and take the photo at 2:40.

If you took JV reps, you will dress out with the JV and wear the blue singlet (check in with me ASAP if you haven't already drawn one).

JV needs to be dressed and ready at 2:40, walk on and take the photo at 2:45. 

We are in the main gym for practice Monday, photos will be taken in the center court. 

For coaches, white coaching shirt. 

For the management team, travel attire for pants, will provide you with warm up jackets for uniformity.  

You can order team and individual pictures online:

1. Go to www.candidcolor.net

2. Click on Sports Portraits

3. Enter the access code: PATSM22

4. Login or create an account to view/order

Questions or concerns contact Candid Color at customerservice@candidcolor.net.  

Post scrimmage notes.

We owe a big tip of the cap to Brentsville District for hosting on Saturday.  It was a great opportunity for our wrestlers to measure themselves against others, get out some jitters/nerves about competition and learn a bunch about where they are right now and where they need to go.  This week will allow us to address some of the things we need to improve, while sustaining things we are doing well. 

The team voted on captains this past week and for the season Vincenzo Corvetto, Austin Zehring and Donovan Sprouse will serve as our tri-captains for this season.  They have demonstrated the type of personal example, athletic ability and leadership that will serve us well. Congrats. 

Picture Day, Monday, Nov 22. 

Candid Color will be in on Monday to take team photos. 

If you took Varsity reps in the scrimmage this weekend, you will dress out with the Varsity and wear the white singlet for the team photo.

Varsity needs to be dressed and ready at 2:35, walk on and take the photo at 2:40.

If you took JV reps, you will dress out with the JV and wear the blue singlet (check in with me ASAP if you haven't already drawn one).

JV needs to be dressed and ready at 2:40, walk on and take the photo at 2:45. 

We are in the main gym for practice Monday, photos will be taken in the center court. 

For coaches, white coaching shirt. 

For the management team, travel attire for pants, will provide you with warm up jackets for uniformity.  

You can order team and individual pictures online:

1. Go to www.candidcolor.net

2. Click on Sports Portraits

3. Enter the access code: PATSM22

4. Login or create an account to view/order

Questions or concerns contact Candid Color at customerservice@candidcolor.net.  

Bus will spot and depart from Door 20 at 7:45AM on Saturday. 

I will have Door 20 open at 6:45 and do initial roll call at 7:00.  

Anticipating weigh ins and pairings at 8:00, wrestling at 9:00 until 11:00.  

REMINDER, NO SPECTATORS FOR THE SCRIMMAGE, ONLY WRESTLERS, COACHES AND STAFF.  

ALL PERSONNEL WILL WEAR MASKS EXCEPT WHEN WRESTLING. 

All, 

  Final details for Wednesday's Parent Meeting:

  When: November 17, 6:30PM

   Where: Commons 1, park in faculty/staff parking and enter via Door 1

   Read ahead is available in the Team Files in the Varsity page of the team website.

   See you there and thanks. 

Read ahead is posted for Wednesday's meeting in Team Files.  Please send any questions or concerns ahead of time to edwardrj@pwcs.edu.  

Thanks to all of our student-athletes on their work during the last week of tryouts.  I have posted initial rosters for Varsity and JV, bearing in mind that we will complete our weight control program testing and enrollment next week and will also look to start matching up for wrestle-offs/challenges before we set the final roster for the Dec 2 opener against Unity Reed.  

Some other items to share:

1. Team Uniform store is open until Monday.

2. Parent Meeting will be Wednesday, Nov 17 at 6:30 PM in the right Auditorium Lecture Hall.  I will be pulling together a read ahead to spark your questions and in case you cannot attend. 

3. Next week we will assess and enroll each wrestler in the weight control program to determine the safest minimum weight class they can wrestle (no less than 7% bodyfat for males, 12% bodyfat for females) .  The program will generate a plan that, should they want to get to their minimum weight class, guides them with safe, maximum targets each week.  

4. We will close next week with a scrimmage at Brentsville District.  Due to their facility constrains, attendance will be limited to wrestlers, coaches and staff.  

Though it was a small sample size for tryouts, I did meet with each of your student-athletes and had a chance to discuss an initial assessment of strengths and weaknesses and asked each to consider how I can help them achieve their goals, either on or off the mat.  This will be a dialog that will continue throughout the season and the school year.  I am impressed with their ability, maturity and attitude and looking forward to an exciting season.  

Team Uniform Store will be open today through Monday for those who didn't have the opportunity to take advantage of the first run.  All menu items the minimum order standard from the first run, so, you will see it is scaled back a bit:

https://teamgear.rudis.com/t/patriot-high-school-2/?team_id=103853&set_team_auth=1

You can purchase the bundle for all required items or go a la carte based on what you already have.  

Great first week and appreciate the hard work you all are putting in in the room.  A few items to communicate:

1. No practice on Nov 11 due to the federal holiday

2. On Friday, I will do 1v1 discussions with each of you on my assessment and what your goals are for the season.  We will start at 2:30, if you do not drive, need to give your parents the heads up that they will need to anticipate picking you up earlier than standard practice dismissal.  Will start with the freshman class, discussions will be b/w 5-7 minutes.  

3. Groups for hydration testing next week: 

Group 1 (Nov 15):

Duong   Gryczewski, H.  Hildreth  Zehring  Swanson  Gryczewski, S.  Carter  Mangelli, N.   Dworakowski  Burrell   Miner, K.  Mangelli, J.  Corvetto  Josephson  Tantau   Sprouse

Group 2 (Nov 16):

Mao  Crouch  Hart   Ellis  Young   Diaz   Chambers   Dunayer   Cumba   Miner, R.  Horgen   Joya   Ahrens   Chhe  Coleman   Paredes  Kochis  Funes

Group 3 (Nov 17): Appeals or make ups

You will need a singlet to weigh in and caliper test for bodyfat %.  If you do not have one, it will be issued on Friday before you have you interview.  

Two questions from last night's practice:

1. Link to the team's spirit wear store?

https://stores.inksoft.com/patriot_wrestling/shop/home

Store will stay live through Nov 10

2. If you haven't purchased the uniform package, can that still be done?

Yes, there will be a limited run for the RUDIS store, it will open on Friday and run through Monday following this week of tryouts/practice. 

General timing is the same, just some more detail: 

2:10- Dismissal, move to Commons 1 on the main entrance/office side for check in

2:15-2:25 Confirm practice eligibility and fill out emergency contact card (I will have a sign in sheet)

2:25-2:35 Move to locker room and change

2:35-2:45 Roll out and sanitize mats (practice side up)

2:45-4:45 Practice

4:45-5:00 Locker room open/shower-change/Dismissal

We will break into two team to roll out and clean mats: 

Team 1 (rack closest to gym door)                                                        Team 2 (rack furthest from gym door)

Corvetto- team leader                                                                            Josephson- team leader

Swanson- assist team leader                                                                 Zehring- assist team leader

Hildreth- Mat sanitizer                                                                            Carter- Mat sanitizer

Dworakowski- Mop                                                                                 Miner, K.- Mop

Rollers- Mangelli, J., Young, Hart, Dunayer, Duong, Tantau                  Rollers: Mangelli, N., Diaz, Crouch, 

                                                                                                               Burrell, Ellis, Gryczewski 

Again, practice side of the mats is up.  We have three days before Veteran's Day holiday to evaluate/assess your strengths and weaknesses in the 3 wrestling positions (neutral, top, bottom).  Will start in the neutral position on setups and takedowns on Monday.  Any challenges/wrestle-offs will be held no earlier than Wednesday.  

If I missed your name on assignment to the mat teams, jump in on either to help, need to get them out and put them back effectively and efficiently to maximize use of our practice time.  

Sorry for the late note, just defrosted from last night's football game against Battlefield.  Our Pioneers fought to the finish and should be proud of their efforts heading into the playoffs.  Here is the latest on where we stand for Monday's practice: 

Cleared (meaning yellow slip back from Mr. Qualls):

Ahrens     Duong     Young     Cumba     Dworakowski     Josephson     Swanson     Diaz     Tantau   

Clayborne  Chambers     Carter     Ellis     Dunayer     

Anticipated Cleared (meaning all documents in, waiting academic scrub by Mr. Qualls):

Joya     Mangelli, N.     Mangelli, J.     Hildreth     Miner, K.     Gryczewski, S     Bryczewski, H.  Corvetto  

Crouch     Burrell

If you have academic challenges with grades or credits, you should hear from Mr. Qualls on Monday before practice

Missing Documents (unless you turned in straight to Mr. Qualls or Mr. McCullough):

Miner, R (physical)     Hart (physical and concussion training)     Horgen (physical)     Zehring (concussion training)

Khabir (physical and concussion training)     Carriero (eligibility form, physical and concussion training) 

Mao (eligibility form, physical/concussion training carries over from football) Sprouse (physical and concussion training)  

For cleared and anticipated cleared (if you don't hear from Mr. Qualls on academics), you should report for practice on Monday.  Showtime is 2:15 in Commons 1 for sign in and then we will move to the locker room as a team.  I will publish a more detailed timeline/practice plan by tomorrow morning.  

If you turned documents straight in to Mr. Qualls or Mr. McCullough, you should report to practice, also, unless you hear from Mr. Qualls on your academic eligibility.  

Stay tuned on the team homepage, Twitter or team FB page for updates.  Questions or concerns, email me directly: edwardrj@pwcs.edu.  

Wrestlers below have been cleared by the athletic department (physical, concussion training, academic eligibility) for Monday, Nov 8 practice:

Brian Cumba     Luca Dworakowski     Owen Josephson     Hunter Swanson     Jerameel Diaz

William Tantau   Wyatt Carter               Kelvin Duong           Tasi Ellis                  Max Dunayer

Alaric Ahrens

If you are not on the list, you are missing either a physical, concussion training, or have not returned your eligibility form to me. 

If you have your paperwork, turn it in to me as soon as possible on Friday morning and I will walk it through Mr. Qualls' office.  If you have submitted either the physical or concussion training straight to Mr. Qualls or Mr. McCullough (athletic trainer), let me know so I can get your card back in to Mr. Qualls.  

Will follow up with a message on Friday afternoon with the final, cleared list for Monday practice.   

All: 

  Sharing an outline of practice timing, general requirements and more specific COVID protocols before we head into the season next week.  Will cover this in more detail in the parent meeting to be scheduled b/w Nov 15-19 after the first week of practice, but, wanted to open the dialog and set expectations up front.  Please send me any questions or concerns.  

For wrestlers, practice timing on school days: 

2:10 Dismissal, move to Commons 1 (use QR codes on tables to aid with any tracing if there is a report of an infection)

2:15-2:25 Check in at Commons 1 with Coach Edwards, move to open locker and change

2:25-2:35 Locker room open, change

2:35-2:45 Move and Sanitize Mats

2:45-4:45 Practice

4:45-5:00 Locker room open/shower and change, dismissal

All phases/timing will be supervised by a coach to ensure efficiency and eliminate potential for any misconduct. 

On non-school days and over the holiday period, we will be off-set from gymnastics in the aux gym.  Will share that time once the athletics calendar is complete.  

COVID guidelines: 

- Masking guidance. Athletes will wear a mask unless engaged in physical activity (practice, team warms or individual warm ups before a match).

- Any athlete with symptoms will report to the coach and follow on with athletic trainer (if during the school day, follow the school administrator reporting requirements)

- Students with a positive test will isolate for 10 days

- Close contacts identified through tracing will not be required to quarantine if they are vaccinated

- The athletic trainer or nurse will contact close contacts

- No partner assisted stretching authorized

- All students need to have their own water bottle for practices and meets and should not share any personal equipment

- Students will be assigned seats for bus travel to away meets/tournaments to aid in contact tracing if it becomes necessary

Lastly, reiterating requirements to get in the door for practice on day 1 (Nov 8):

1. Physical dated after May 1, 2021

2. Completed/signed concussion training

3. Eligibility form completed and turned in to Coach Edwards

4. Blue, emergency contact card (can be turned in on Nov 8)

Reminder: No off-season workouts for Monday/Wednesday this week.  Will be sending out a note soon rolling up the following: 

1. Season Practice Schedule

2. Anticipated COVID protocols from the Winter Sports meeting with Mr. Qualls

3. Rules changes for the 21-22 season (I have the VHSL meeting on Nov 3)

If you are still chasing down paperwork, turn any/all over to me on Wednesday (eligibility form, physical, concussion training) and I will get it walked through to ensure you are eligible for the first day of practice on Nov 8.  

Just received our batch of eligibility forms back after a scrub by the athletic department.  They do not have the following on file: 

Needs Physical and Concussion Training:

Zehring

Gryczewski

Corvetto

Hart (tracking that appointment is o/a Oct 29)

Miner, R.

Sprouse

Needs Physical only:

Horgen

Joya

Needs Concussion Training only: 

Mangelli, N.

Mangelli, J. 

Hildreth 

Miner, K. 

Turn in any outstanding paperwork to me as soon as you can next week (really either Weds or Fri) and will re-submit with your eligibility form to the athletic department. 

More detailed note on Day 1 practice on Nov 8 to follow.  

This will be the last one for this off-season.  Next workout will be day 1 tryouts on Nov 8.

Weight Room (4:30-5:30): Focus on Strength, Pick one exercise from each of the 3 movement patterns.

Bend and Lift- Back or Front Squat, Goblet Squat (w/DB)

Push- Strict or Push Press, Bench Press

Pull- Pull up, Bent Over Row, Dead Lift

5 sets, 5 reps for each exercise

Conditioning: Tabata

20 seconds on/10 seconds off

Push Ups

Jumping Lunges

Russian Twist

Squat Jumps

x4 sets

Wrestling (5:30-6:30): Hand fighting, review of core takedowns; double, single, duck, High-C and live wrestling 

General Admin notes: 

1. Eligibility forms. Turn them back to me as soon as possible and if you haven't turned in your physical and concussion training to the athletic department, Mr. Qualls and Mr. McCullough doing turn in at lunch on Oct 26.  These are two of the three components (third being your academic record) that will be reviewed to determine your ability to participate in week 1 (starting Nov 8) of wrestling practice. 

2. I have a mandatory training activity for my other position at the HS that will take me out during Monday and Tuesday.  Will not be back in time for the weight room on Monday, so, showtime is 5:30 for wrestling ONLY. 

3. Focus for Monday's wrestling will be takedown setups off of a Russian 2 on 1.  

All:

  I have the eligibility forms and will distro at tonight's off season workout and when I see you out and about in the hall.  All you need to do is fill in the administrative data and return to me.  This sheet will confirm the following: 

a. Current Physical, dated after May 1, 2021

b. Current Online Concussion Training

c. Academic Eligibility

All of these gates need to be met in order for you to participate this season.  If you have not already turned in your concussion training and physical to me, Mr. McCullough or Mr. Qualls, do so as soon as you can.  If you wait until Nov 8, you will not be able to participate in Day 1 tryouts. 

Weight Room (4:30-5:30): Recycling the workout from Monday.  BRING RUNNING SHOES.    

800m Warm Up Jog 
2400m Bleacher Run 
800m Straights and Turns 

Wrestling (5:30-6:30): Focus on neutral position: Underhook series: throw-by, ankle-knee pick.  

Monday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength. 

10:00 to 1RM on bench press or push press
3:00x 5, 10, 8, 6, 4, 2 on bench press or push press (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on bench or push press 

Conditioning: 
Cash in: 400m run

5 rounds for time:
10x Push Press (60% of 1RM)
10x Front Squat
10x Renegade Rows
200m Run

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, top.  Quick review of good, riding position (arms under, weight on, covering hips) and then open mat live. 
 

General Announcements:

1. Wednesday, Sep 8 workout will be a replay of the one lost due to the inclement weather last week (see below).
2. Reminder: All unsold raffle tickets, ticket stubs, money turned in no later than the end of school to make the turn in for Friday's drawing. (I will be in Commons 2 for first and fourth lunch). 

3. Follow up  interest meeting on Sept 15 for those unable to attend the first (detailed announcement to follow).  If you know of students who are interested in coming out, encourage them to attend.  

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength/Power. 

10:00 to 1RM on power cleans
3:00x 5, 10, 8, 6, 4, 2 on power cleans (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on power cleans

Conditioning: 
50x Renegade Row
100x Push Up
200x Air Squat

Scale as you see fit. 

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, bottom.  Review Knee slide stand up, intro switch, standing switch. Finish with mat returns. 
 

Two notes up front:

1. No workout on Monday, Sep 6 due to the holiday weekend.
2. With the inbound rain and severe storm conditions, be prepared for possible changes to Wednesday's workout if we need to adjust or cancel based on requirements for in-season sports.  I will communicate them as soon as possible, if necessary. 

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength/Power. 

10:00 to 1RM on power cleans
3:00x 5, 10, 8, 6, 4, 2 on power cleans (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on power cleans

Conditioning: 
50x Renegade Row
100x Push Up
200x Air Squat

Scale as you see fit. 

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, bottom.  Review Knee slide stand up, intro switch, standing switch. Finish with mat returns. 
 

First off-season workout scheduled for Monday, August 9:

Weight room: 4:30-5:30 (Strength focus area: Shoulders, Standing Military Press, Endurance: 3 rounds of 3 minutes: 3x clean, 6x hand release push up, 9x air squat)

Wrestling room: 5:30-6:30 (Technique focus areas: hand fighting, double leg set ups and finish).  If you can't make the weight room workout, enter at door 19.  

Mask required for entry, make sure to bring topped-off water bottle.  

If you do not already have an updated physical and concussion training on file with the Activities Department, bring it with you and will get it turned in.  

Next workout on Wednesday, details to be published. 

General notes up front:

1. Reminder that unsold raffle tickets, ticket stubs and money due on Sept 8 before the end of the day. (I will be in Commons 2 for first and fourth lunch).  
2. Follow up interest meeting for those unable to attend the first on Sept 14.  If you know of students who are 3. Wednesday, Sept 8 workout will be a replay of last week's that was lost due to inclement weather.  See below:  

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength/Power. 

10:00 to 1RM on power cleans
3:00x 5, 10, 8, 6, 4, 2 on power cleans (55, 60, 65, 70, 75% of 1RM)
1:00x 5, 1 rep (80-85% of 1RM) on power cleans

Conditioning: 
50x Renegade Row
100x Push Up
200x Air Squat

Scale as you see fit. 

 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, bottom.  Review Knee slide stand up, intro switch, standing switch. Finish with mat returns. 
 

Monday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Total Body workout through all 5 movement patterns.  Pick one exercise from each, 5 sets, 3 reps b/w 75-85% of your 1RM

1. Bend and Lift: Back Squat, Front Squat, Dead Lift
2. Push: Bench Press, OH Press, Push Press, Dips (weighted)
3. Pull: Pull Up (weighted), Lat Pull Down, Seated Row, Bent over Row
4. Rotational (3 sets, 25-30 reps per set): Med Ball Slams, Russian Twist, Woodchop
 
Conditioning: Done ICW wrestling workout
 
Wrestling (5:30-6:30)
Wrestling Focus: Ground wrestling, bottom.  Sit back series: Head-Step, Peterson, Arm/Head Elevator. If time, Knee slide stand up.

Conditioning: Tank tread and Slap back.  

Weds Off Season Workout:

Weights/Conditioning (4:30-5:30)

Strength Focus: back, glutes.  10 minutes to 1RM on dead lift. Work cycle is 2:00x 6 for 3 reps dead lift (72-87%)

Conditioning:

2 rounds of AMRAP6 (50% bodyweight)

3x Hang Power Clean

7x Thruster

5x Bent Over Row

Rest 3 minutes

Wrestling (5:30-6:30)

Wrestling Focus: Ground wrestling, top.  Breakdowns, arm bar series.

For any/all who were around the building on Friday for orientation or other activities, welcome back.  Otherwise, wishing you all the best on your first day of school on Monday.  

Monday's off season workout: 

Weights/Conditioning (4:30-5:30):

Strength focus: Shoulders, 10 min to 1RM Push Press, 2:00x 5 at 3 reps (65-70-75-80-85%)

Conditioning focus (weather permitting): Team run 30 minute out/back. Min: 1-15 VT1/Conversational pace, Min:16-26 :30 sec pickups @VT2, :30 sec recovery @VT1, Min: 27-30 Cool Down @VT1

Wrestling (5:30-6:30):

Technique focus on sprawl/down block, go-behind, snake, cement mixer  

Reminder: 4:30-5:30 weight room, 5:30-6:30 wrestling room

Strength focus: Bench 10 min to 1RM, 2:00x 5 sets/5 reps (50%)

Push/Pull- AMRAP12, 10x Bent over row//bench press (plate)

Buy in: 400m run
Cash out:15 burpees

Wrestling: 

High-C set up and finish

High-C to crackdown finish (knees inside, outside) 

Updated showtime for any concessions volunteers tonight is now 5:00.  

If you can, come on out to cheer on a fellow Pioneer team.  

All,

  This season, we have asked RUDIS to put together a uniform package and provide other high-demand uniform items as part of the menu to equip the team. 

  I am asking that all wrestlers purchase the team bundle (1/4 zip, grey short sleeve shirt, white singlet) to outfit yourself for this season.  Any other menu items are optional.  This store will be open until 11:59pm on Thursday, September 30 and once it closes, the orders will be put in production to ship before we have our first meet.

Link to the store: 

https://teamgear.rudis.com/t/patriot-high-school/?team_id=56734&set_team_auth=1

and the sizing chart: 

http://www.owrestling.org/RUDIS_Size-Chart.pdf

For parents, this does not replace the usual spirit wear, that store will open shortly, but, the lead time to ensure that you would have it before the season is not quite as tight.  

If you have any questions, please send them to edwardrj@pwcs.edu, if they are common to all, will spin the answers back out on this platform for everyone's info.  Thanks.  

All,

  This season, we have asked RUDIS to put together a uniform package and provide other high-demand uniform items as part of the menu to equip the team. 

  I am asking that all wrestlers purchase the team bundle (1/4 zip, grey short sleeve shirt, white singlet) to outfit yourself for this season.  Any other menu items are optional.  This store will be open until 11:59pm on Thursday, September 30 and once it closes, the orders will be put in production to ship before we have our first meet.

Link to the store: 

https://teamgear.rudis.com/t/patriot-high-school/?team_id=56734&set_team_auth=1

and the sizing chart: 

http://www.owrestling.org/RUDIS_Size-Chart.pdf

For parents, this does not replace the usual spirit wear, that store will open shortly, but, the lead time to ensure that you would have it before the season is not quite as tight.  

If you have any questions, please send them to edwardrj@pwcs.edu, if they are common to all, will spin the answers back out on this platform for everyone's info.  Thanks.  

Hope everyone has a great long weekend.  Reminder that when you return, turn in your raffle ticket stubs and payment so I can get them to Coach Grove for the drawing at the football game.  

All after school activities are cancelled for today due to anticipated severe weather.  No off-season workout for today, either weight room or wrestling.  Thanks.  

No weight room workout for Wednesday, have an appointment that I couldn't move around and wouldn't be back in time for 4:30.  

We will have a workout in the wrestling room from 5:30-6:30, focus will be on continuing to work hand fighting, set-ups, drilling duck-unders and live wrestling.  

For Monday, Sept 27: 

Strength/Conditioning (4:30-5:30):

Focus: Power.  

10 minutes to 1RM on Power Cleans

2:00x 5 @ 10, 8, 6, 4, 2 reps Power Cleans (55, 60, 65, 70, 75% of 1RM)

2:00x 5 @ 3 reps  (80-85% of 1RM) 

1x Power Clean

1x Hang Clean

1x Push Press or Jerk 

Condition: 

AMRAP 15

10x DB Push Press 

16x Lateral Hop over DB

20x Air Squat 

Wrestling (5:30-6:30): Ground wrestling, cross-face series, bundled elbows, crossface cradle, near side cradle. 

General notes: 

1. No workout next Monday, Sept 20 due to Back to School Night.

2. Reminder for those who could not attend this Summer's Interest Meeting, make up scheduled for tomorrow, Sept 15, at 2:30 in Commons 2. 

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength. 

10:00 to 1RM on front or back squat
3:00x 5, 10, 8, 6, 4, 2 front or back squat (60, 65, 70, 75, 80% of 1RM)
1:00x 5, 1 rep (85-90% of 1RM) on front or back squat  

Conditioning: 
Cash in: 400m run

20 AMRAP (rounds and reps):
10x DB Lunge 
10x Single DB Russian Twist
10x Burpees 
200m Run (Counts as 1 rep)

Cash Out: 400m run 

 
Wrestling (5:30-6:30)
Wrestling Focus: Hand fighting part 2, throws: How to back step, lateral drop, arm throw, hip toss.
 

General Admin note:  Will push out a more detailed note later, but, the team store is open for you to purchase your uniform for this season.  Give it a look: 

https://teamgear.rudis.com/t/patriot-high-school/?team_id=56734&set_team_auth=1

Wednesday Off Season Workout:

Weights/Conditioning (4:30-5:30) 
Strength Focus: Strength/Full Body workout. 

Pick an exercise in each of the planes of motion, do 1x high rep warm up set and then 5x5 for each (go heavy and use a spotter).

1. Bend/lift: Back or Front Squat
2. Push: Bench, any Shoulder to Overhead movement (Strict Press, Push Press, Push Jerk), Dips
3. Single Leg: Lunge (either barbell or dumbbell, front or back rack)
4. Pull: Pull ups, bent over row (barbell or dumbbell)
5. Rotational: Russian twist (high rep 10-15), med ball slams 

Conditioning: will be integrated into the mat workout 

Wrestling (5:30-6:30)
Wrestling Focus: Hand Fighting, double leg review/counter to sprawl, High-C review. 

Sorry for the late note and thanks to those who were able to come out last night to support concessions for the Varsity Field Hockey game.  

For tonight:

Weight Room (4:30-5:30): You all put in hard work on Monday, focus for today will be on pushing and core work.  Pick either bench press or a shoulder to overhead exercise and do 5 sets of 5 reps.  Any other accessory work is your choice.  For core, planks, side bridge and quadreplex for 1 to 1:30 minutes as a finishing exercise.

Wrestling (5:30-6:30): Live wrestling and skills games, no technique time.  

We have another opportunity to support field hockey with concessions on Thursday night.  The return on investment will come when we need to go to the boosters for help during the season.      

Workout for Oct 4:

Weight Room (4:30-5:30)- Focus is on Conditioning, workout is Alexander.  Hero workout in memory of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.

5 Rounds for time: 31 Back Squat, 12 Power Cleans. 

Target Weights: 

106-132: 70 lb Squat, 85 lb Clean

138-170: 90 lb Squat, 115 lb Clean

170 and up: 135 lb Squat, 155 lb Clean

Wrestling (5:30-6:30): Focus on ground wrestling, bottom position. Review head and arm elevators, Peterson roll, knee-slide stand-up, quadpod stand-up.  

Weight Room (4:30-5:30): Had a request to hit the track and get some bleacher repeats in.  BRING RUNNING SHOES.  After we link up at the weight room, will head over as a group to the track.   

800m Warm Up Jog 
2400m Bleacher Run 
800m Straights and Turns 

Wrestling (5:30-6:30): Focus on ground wrestling: review breakdowns and arm bar series, other pining combinations (cradles and half nelson).  

No off season workout on Monday due to Back to School Night.  In its place, a bit of mental fitness: 

Gabe Dean is a retired, accomplished international wrestler in both freestyle and Greco-Roman and a two-time NCAA Divison I Champion from Cornell University.  Before he won his second title, he read the following letter to himself (embedded tweet in the article linked below):

https://www.mlive.com/sports/2016/03/lowells_gabe_dean_reads_letter.html

Listen and give these questions some thought:

1. What are your goals for this year, both on and off the mat? 

2. How will you measure your success?  What is the level of risk that you are willing to take to accomplish your goals, grow and develop as a student or an athlete? 

3. What are you grateful for?  If you wrote a letter to yourself, what would you highlight?  

We are a GO for Monday's workout.  Hope your parents all had good discussions with your teachers at the Touch Base.

Weight Room (4:30-5:30):

Focus on strength/power. 6 sets x 3 reps of dead lift (60% of 1RM, increase by 5%)

Conditioning: 

AMRAP 18:

200m run

21 Goblet Squat (25-40lb DB)

9 Single DB Devil Press (25-40lb DB) 

Wrestling (5:30-6:30): Ground wrestling, bottom.  Clearing wrists, gaining/maintaining your base, head step and switch.    

As discussed at last night's workout, if you are available, looking for some volunteers to run concessions at tonight's Varsity Field Hockey game.  

Showtime is 6:00PM at the stadium concessions. 

For those who attended on Monday, this will be a 180 degree shift on what we discussed at the end of the mat workout: 

4:30-5:30- Weight room, strength focus: dead lift, 10 min to 1RM, 3:00x 5 sets/3 reps (starting at 50% of 1RM), Conditioning: 30 minute group run, moderate/conversational pace

No mat workout, aux gym unavailable at our standard time.  

Second note, Hayfield Secondary School is hosting this year's Super 32, an opportunity to take on some of the best wrestlers on the east coast, on Sept 12.  Details at the link: 

https://vasuper32.com/?mc_cid=e8e581b019&mc_eid=83e8a73354

All, 

This year represents a significant milestone for Patriot HS and there will be several opportunities to recognize and celebrate.  One of the first will be on September 10-11 with the kick off celebration.  As part of that, athletic programs, like ours, will be able to take part in a fundraiser/raffle by selling tickets for $10 a piece. 

Proceeds from our sales will go directly back into our account (9 of the 10 dollars).  

I am asking returning wrestlers to sell 2 tickets each (more if you have demand).  See me to pick them up.  I am traditionally posted in Commons 2 for lunch, or, drop by the Security office.  

Purchasers will keep the ticket, you will retain the stub and collect the money.  Both need to be turned back in to me by Sept 8 to get in for the drawing on Sept 10.  

For those participating in off season workouts, will push out the info on Wednesday's session this afternoon. 

All: 

  No off-season workout on Monday due to the Back to School night.  In it's place, a little bit of mental fitness. 

Gabe Dean is a retired, accomplished international freestyle and Greco-Roman wrestler and a two-time NCAA Division I champion from Cornell University.  Before he won his second NCAA title, he wrote and read the following letter to himself (embedded tweet in the article): 

https://www.mlive.com/sports/2016/03/lowells_gabe_dean_reads_letter.html

Give it a listen and ask yourself the following: 

1. What goals have you laid out for yourself for the upcoming season, both on and off the mat? 

2. How do you or will you measure success and how much risk are you willing to take to grow and develop as an athlete or student? 

3. What are you most grateful for right now?  If you wrote a letter to yourself, what would you highlight? 

For all student athletes interested in participating in this winter's wrestling season:

Who: Any/all current or future Patriot HS wrestlers

What: Interest meeting

When: Sept 15, from 2:30-3:00

Where: Commons 2

All wrestlers wishing to participate in off season workouts or the regular season must have a VHSL Physical (dated after May 1, 2021) and PWCS Concussion Training completed and turned in to the Activities Director's or Trainer's office.  Please contact Coach Edwards with any questions. You can reach Coach Edwards via email at edwardrj@pwcs.edu 

VHSL Physical Form:  https://patriotpioneers.org/library/files/patriotpioneers_org_437/files/Physical%20Form%202021.pdf  2021-2022 Online Concussion Training Link:  https://online-concussion.pwcs.edu/

The 21-22 Season schedule is posted to the Varsity and JV pages.  

From Coach Toweson, virtual presentation from Gatorade in lieu of the in-person presentation that they gave to our athletes on sports nutrition and hydration: 

https://www.youtube.com/watch?v=INddu-BBHtk