The 2008 Psycho Squad Physical Readiness Test (PRT) will be conducted on Thursday December 4, 2008 from 7 – 8:30 pm. Squad members who pass the PRT remain in Psycho Squad. Those who fail the PRT are transferred to the WUSSY Squad. Sgt. Psycho will be redesignated Sgt. Slacko. He will lead the WUSSY Squad with the mission of re-qualifying all WUSSIES to Psycho status. Psycho Squad and Wussy Squad line up separately during assembly. Sgt. Slacko handles the WUSSY Squad formation.
PRT preparation will be conducted on September 4, 2008.
Psycho Squad is looking for a “few good psycho recruits” ready to move to the next level of physical conditioning. Stop by and watch us in action on Thursday evenings from 7 – 8:30 pm.
Ladies are welcome! If you want to add a little something extra to your current workout program or “peak up” for an upcoming event, bring your gear and workout with us.
Psychette at the beach.
Psycho Squad workouts produce great Abs!
If you live within driving distance of NBS Gym (1249–C Wicker Drive Raleigh, NC 27604) and are interested in training with Psycho Squad, contact Amy, Mandy, or Wes at 919–821–7800 or by Email.
click to visit NBS gym web site
Training Session Sign-up
Psycho Squad training sessions are scheduled based on sign-up. A minimum of five sign-up requests must be received by noon Tuesday in order for training to be conducted the following Thursday. Click on the link below to send an Email sign-up request.
click to sign up for the September 11, 2008 training session
Pick the correct number of Psychos and Wussies resulting from the annual Physical Readiness Test (PRT) and win a free Psycho Squad tee shirt including mailing. Tee shirt offer restricted to first five poll winners based on Email time stamp. Poll winners will be notified by Email.
PRT results will be posted in a BLOG article in early December 2008.
Psycho Squad member weekly performances can be viewed in the video clips on the YouTube channel shown below. The PRT events, rules, scoring, and classification can be seen under the flaming Welcome to Psycho Hell banner in this article.
Psycho Squad YouTube channel: http://YouTube.com/squadofpsychos
Psychos who pass the PRT retain their Psycho status and those who fail are classified as Wussies and transferred to the WUSSY Squad. The Wussy Squad lines up in a separate formation in the Wussy area during assembly. The photos of the Wussy Squad are displayed in the Wussy Gallery.
Psycho Squad member numbers and photos are shown below.
The form for submitting your picks is included below. One submission per person please. Copy the form, make your picks, add comments, and paste the results in the body of an Email message. The Email link is shown under the form.
Viewer Poll Submission Form
Psycho 01 Pass/Wussy
Psycho 02 Pass/Wussy
Psycho 07 Pass/Wussy
Psycho 10 Pass/Wussette
Psycho 21 Pass/Wussy
Psycho 26 Pass/Wussy
Psycho 42 Pass/Wussy
Psycho 44 Pass/Wussy
Psycho 46 Pass/Wussy
Click to Email your picks and comments
Psycho 01; Sgt. Psycho
Email Sgt. Psycho
Email Psycho 02
Email Psycho 07
Psycho 10; Psychette
Email Psycho 21
Email Psycho 26
Email Psycho 42
Email Psycho 44
Email Psycho 46
A small holding area called Wussville 4013 has been established to place those Psychos who devolve into “4013” status during training.
click to read more
Assembly & Dismissal
Psycho Squad employs formal assembly and dismissal formations similiar to those used by the U. S. Armed Forces.
click to read more
Psychos who meet the requirements are admitted into the 25 and 50 Clubs.
click to read more
Training Music Recommendations
Viewers are invited to submit recommendations for training music to be played during training sessions. Recommended tracks will be screened for suitability. Explicit music is prohibited. Submit the names of non-explicit tracks only.
Submission format: Track; Artist; Album
click to submit training music recommendations
Psycho Squad YouTube Channel
The annual Psycho Squad PRT (physical readiness test) will be conducted on December 4, 2008. In order to retain their Psycho status, all active Psychos must pass the annual PRT.
Sgt. Psycho is responsible for preparing Psycho Squad for the annual PRT.
The PRT is scored on satisfactory completion of scheduled events. Psychos are ranked by their performance in each category. A score of F-T-Q in any event without a W-C-E offset results in a Psycho being reduced to WUSSY status, transferred to the WUSSY Squad, and placed in the WUSSY Gallery. In addition, Sgt. Psycho will be renamed to Sgt. Slacko and placed in the WUSSY Gallery because one or more Psychos failed the PRT. After a 1–month re-training period, a WUSSY can be nominated for re-testing.
PRT Events & Rules
Shoulder width push-ups
This is a timed event. The palms must be at least shoulder-width. The legs can be together or up to 12 inches apart. The body must remain straight throughout and not touch the floor with the exception of the hands and feet. The hands and feet must remain in contact with the floor throughout. The body must be lowered until at least a 90-degree angle is attained at the elbow and the body is parallel to the floor. The body must then be raised until the arms are straight. This constitutes one push-up. All push-ups must be made on a hard surface. Resting in the up-position is permitted. All push-ups must be completed within two minutes after the start signal is given.
Grave Digger push-ups
This is a timed event. Position the body vertically with the head down facing a wall with your toes touching the wall. The palms must be at least shoulder-width and remain in contact with the floor and the body must remain perpendicular to the floor and parallel to the wall. The body must be lowered until at least a 90-degree angle is attained at the elbow. The body must then be raised until the arms are straight. This constitutes one push-up. All push-ups must be made on a hard surface. Resting in the up-position is permitted. All push-ups must be completed within three minutes after the start signal is given.
Moving medicine ball push-ups
This is a measured distance event. The body is positioned with hands on a 4 lb. weighted medicine ball and legs held waist height by a helper. The hands must remain on the medicine ball throughout. Five push-ups are performed at the starting line and after each forward movement of the medicine ball. The ball must be moved in a straight line. Resting in the up-position is permitted. No time limit is imposed. The distance traversed from the starting line is used to score the event.
Wall sit-ups with a medicine ball
This is a timed event. The body is positioned face-up flat on the floor with legs vertical and feet touching a wall. The legs are spread at a 45-degree angle. A 15 lb. medicine ball is positioned behind the head. The arms are extended behind the head resting flat on the floor with hands grasping the sides of the medicine ball. Sit-ups are performed by touching the medicine ball to the wall between the legs at foot height and returning the ball to the floor behind the head. The feet must remain in contact with the wall throughout and the ball must touch the floor on each sit-up. Resting is permitted in the up-position with the ball touching the wall between the legs at foot height. All sit-ups must be completed within three minutes after the start signal is given.
All pull-ups are performed with a pronated grip (palms facing away). Assistance to the bar with a step up, being lifted up, or jumping up is permitted. Any assistance up to the bar will not be used to continue into the first pull-up. The correct starting position begins when the arms are fully extended beneath the bar, feet are crossed and free from touching the ground or any bar mounting assist, and the body is motionless. One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of the pull-up can the chin rest on the bar. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in execution of the pull-up is not permitted. No time limit is imposed.
500 yard run
This event consists of five round-trip (R-T) sprints commencing when the start signal is given. The sprints are performed over a marked 50-yard course. Participants must commence the race behind the starting line and pass beyond the course markers for a sprint to be counted. Resting is permitted. A runner’s elapsed time is used to score the event.
Wild Card Events
Any Psycho scoring F-T-Q in no more than two PRT event(s) may elect to attempt, without penalty, to pass Wild Card Events (W-C-Es) in order to offset the F-T-Q score(s). A passing score in one W-C-E offsets one F-T-Q score. If all F-T-Q scores are offset by passing W-C-E scores, the Psycho passes the PRT with a classification of Passed (W-C-E) and avoids transfer to the Wussy Squad.
A Psycho scoring master in all required PRT events may attempt, without penalty, to pass all three W-C-Es in order to achieve the Titan classification.
W-C-E #1 – 1–arm straddle lateral push-ups
Pass – 25 push-ups each arm in 2 minutes. Resting is permitted in the up-position. All push-ups with the starting arm must be completed before switching to the other arm. Both hands may be placed on the floor at the beginning of the event and when transitioning from one arm to the other. Apart from the exceptions noted above, no part of the body may touch the floor during the event except the active hand and the feet.
click to view 1–arm straddle lateral push-ups
W-C-E #2 – Bent knee sit-ups
Pass – 100 sit-ups in 2 minutes. The feet may be held in place by a helper. Resting is not permitted.
click to view bent knee sit-ups
W-C-E # 3 – 1.02 mile run (9 round trips over a marked 100 yard course)
Pass – 6 minutes 30 seconds (6:30)
Psycho Squad PRT Classifications
A score of F-T-Q in any event without a W-C-E offset classifies a Psycho as a WUSSY. They remain in WUSSY status for at least a month and are transferred to the WUSSY Squad. They also occupy a spot in the WUSSY Gallery. Sgt. Psycho will occupy a spot in the WUSSY Gallery for one month because one or more Psychos failed the PRT. During his time in the WUSSY Gallery, he will be referred to as Sgt. Slacko. WUSSIEs who failed the PRT can be nominated for re-testing after one month.
(0) Wussy – any event with a score of F-T-Q (without a W-C-E offset) regardless of scores in other events
(1) Passed (W-C-E) – F-T-Qs were offset by passing scores on W-C-Es and all other events scored passed or higher
(2) Passed – any event scored passed and all other events scored passed or higher
(3) Intermediate – any event scored intermediate and all other events scored intermediate or higher
(4) Advanced - any event scored advanced and all other events scored advanced or higher
(5) Master – all events scored master
(6) Titan – all events scored master + pass all W-C-Es
* The PRT requirements will be updated periodically and starting in 2009 testing will be required semi-annually.
Wussifer is Lucifer’s first cousin. His job is to “prod” Wussies back to Psycho status.
Wussy Squad Track
Title: Wussy – Artist: Clipse
click to listen
WUSSIEs line up separately from Psychos during assembly. Signs mark the separated areas. Sgt. Slacko stands in front of the WUSSY formation. Wussy Squad member photos are placed in the Wussy Gallery.
Psychos here Wussies here
WUSSY Squad Gallery
Psycho Squad — 08/28/2008
click to see YouTube movie clip
R. I. P. of the Week
Psycho RIP’n it during the 08/28/2008 training session
Track of the Week
Because I Failed
No training music, training was conducted outside.
The exercises and drills described in this BLOG may cause injury if performed incorrectly. Always train with a partner who can assist you if the need arises.
*** New Drills ***
“Elliptical” push-ups (a.k.a. horseshoe push-ups)
Get into shoulder-width push-up position with feet about 12” apart. On the down-stroke, slide your shoulders to the right, then across, down, and to the left as you return to the up position. Alternate sides and repeat the drill for a specified number of reps or time interval.
click to see movie clip
Note: The drill’s name is derived from the elliptical motion of the body during the execution of the drill.
One arm straddle lateral push-up
This is a drill involving a one arm push-up that transition into a lateral hinge push-up. Alternate sides and repeat the drill for a specified time interval or number of reps.
Note: This is a strenuous drill.
click to see movie clip
Plyometric cross-over push-ups (medicine ball)
This is a 3–position push-up drill using a weighted medicine ball in the floor. Place your right hand on the medicine ball and perform a push-up. Pop up on the ball with both hands and perform a push-up. Pop up again landing with your left hand on the ball and your right hand on the floor. Perform a push-up. Repeat the drill for a specified time interval or number of reps.
360° medicine ball push-ups
Mark an X on the floor by crossing two pieces of blue painter’s tape. Mark a starting point 6’ from the center of the X with a piece of blue painter’s tape. Start with your feet positioned in the center of the X and the medicine ball on or in line with the starting point marker. Perform (5) push-ups on the medicine ball, keep your feet centered in the X, lift the ball, and rotate to the right as far as you. Your hands must remain in contact with the medicine ball throughout the drill. Continue the push-ups and rotation until you complete a circle winding up at the starting point marker. Repeat the drill for a specified number of revolutions or time interval. Alternate the direction of rotation and repeat the drill.
Note: The drill can be enhanced by adding more push-ups per ball movement.
Make it competitive: See who can perform the most revolutions in 3 minutes.
click to see movie clip
The purpose of the “Moment-of-Truth” (M-O-T) test is to gauge the conditioning level and progress of participants.
No candidate names were submitted by Sgt. Psycho.
Weekly “Face-off” Winner
Kudos to Psycho 26 for winning the weekly face-off. The face-off this week was “elliptical” push-ups.
click to see movie clip
Selected Movie Clips
(click to view)
Sidewalk drills under the lights
Practicing moving medicine ball push-ups
Practicing 1–arm straddle lateral push-ups
Practicing grave digger push-ups
Timed 1.02 mile run
Timed 50 shoulder-width push-ups
Channel lock push-ups
Log splitter crunches
Timed 200–yard run
Pseudo Planche push-ups
Helicopter Ab drill
[mouth pieces required]
* 1.02 mile timed run (18 X 100 yd.) timed run. First to cross finish line wins.
* Moving push-up drill – (5) push-ups every pace forward for 50-yd.
* 500 yard (5 RT X 50 yd.) cardio runs
* Sidewalk drills
* Grave Digger push-ups
* Plyometric cross-over push-ups
* Moving medicine ball push-ups
*RT = round-trip
Weekly “face-off” drill
Quotes of the Week
“When you reach a fork in the road, one side marked quit and the other marked continue, always follow the one marked continue!” — Captain Psycho
“Winning isn’t everything, but the will to win is everything.” — Vince Lombardi
Until next week,
Email Captain Psycho