Sgt. Psycho
Sgt. Psycho led the Physical Readiness Test (PRT) preparation training session on Thursday September 4, 2008 from 7:00 – 8:30 pm at NBS Gym in Raleigh, NC.
Sgt. Psycho will lead PRT preparation training on September 11, 2008.
Unexcused Absences from Training
Effective September 4, 2008, Psycho Squad members are allowed two unexcused absences from scheduled training sessions per calendar year (January 1 – December 31). Members who exceed the allowed number of unexcused absences will be expelled from Psycho Squad.
Contact Sgt. Psycho if you are going to miss a scheduled training session.
2008 Physical Readiness Test
The 2008 Psycho Squad Physical Readiness Test (PRT) will be conducted on Thursday December 4, 2008 from 7:00 – 8:30 pm. Squad members who pass the PRT remain in Psycho Squad. Those who fail the PRT will be transferred to the WUSSY Squad. Sgt. Psycho will be renamed Sgt. Slacko and lead the WUSSY Squad. His mission will be to ensure all Wussies pass the PRT and are returned to Psycho status.
Wussifer, first cousin of Lucifer, is now on board serving as the Psycho Squad Morale Officer. Wussifer recently graduated from the University of Hades with a Ph.D. in Motivational Psychology. He will concentrate on motivating Wussies and contribute to BLOG articles.
Viewer Poll
Win a free Psycho Squad tee shirt including mailing. Offer restricted to the first five winners based on Email timestamp.
Recruiting Call
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 7:00 – 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.
Wussville 4013
A small holding area called Wussville 4013 has been established to place those Psychos who devolve into “4013” status during training.
Assembly & Dismissal
Psycho Squad employs formal assembly and dismissal formations similar to those used by the U. S. Armed Forces.
Clubs
Psychos who meet the requirements are admitted into the 25 and 50 Clubs.
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
Psycho Squad YouTube Channel
Psycho Squad
Psycho Squad — 09/04/2008
Where were you Psycho 42?
R. I. P. of the Week
(rest-in-peace)
No R.I.P photo this week
Cautionary Note
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 ***
“Hinge” push-ups
Perform a shoulder width push-up and on the downstroke let the bottoms of both arms touch the floor. Repeat the drill for a specified number of reps or time interval.
Horizontal leg whips
Get into push-up position with arms shoulder width and feet together. Move your right foot forward as far as you can while keeping your leg parallel to the floor. Return your right leg to the starting position and move your left foot forward as far as you can while keeping your leg parallel to the floor. Remain upright throughout the drill. Repeat the drill movements at high tempo for a specified time interval.
Reverse crunch
Lay on your back, legs together, with your hands laced together behind your head. Raise your legs 6” off the floor and bring your knees to your chin. Return your legs to 6” above the floor. Repeat the drill at slow tempo for a specified time interval.
Moment-of-Truth Test
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 44 for winning the weekly competitive face-off. The face-off this week was “hinge” push-ups.
Psycho 44
Selected Movie Clips
(click to view)
Psycho Squad performing hinge push-ups
PRT Preparation Training
[mouth pieces required]
Outside
* 1.02 mile (18 X 100 yd.) timed run.
* 200 yd. (10 X 50 yd.) timed run.
Inside
* Grave Digger push-ups
* Wall sit-ups (15 lb. medicine ball)
* Shoulder width push-ups
* Moving medicine ball push-ups
* Pull-ups
* 1–arm straddle lateral push-ups
* timed bent knee sit-ups (2 minutes)
*RT = round-trip
Weekly “face-off” drill
Quotes of the Week
“If you ain’t hurting, you ain’t training!” — Captain Psycho
“We must embrace pain and burn it as fuel for our journey.” — Kenji Miyazawa
Until next week,
Captain Psycho
