Injured Reserve

Psycho 10 (Psychette) has been transferred to the injured reserve due to chronic back pain from an old injury.

      Psychette

Psycho 46 has been transferred to the injured reserve pending his recovery from an accident unrelated to training resulting in bone fractures.

          Psycho 46

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.  If any squad member fails the PRT, 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.

click to read about the PRT

click to read about the WUSSY Squad

Oberführer Wussifer

Wussifer, first cousin of Lucifer, has been attached to Psycho Squad as Motivation & Morale Officer.  He recently graduated with honors from the War College of Hades with a Ph.D. in Applied Motivational Psychology.  Wussifer is a Phyllobates “shape shifter” capable of hurling Batrachotoxin (BTX) coated darts.  He hails from the southern region of Hades where it is hot all the time.

His hobby is “old fashioned” spit roasting.  He is the current national champion of Hades in the sport of pitchfork combat. 

 Combat Pitchfork

Wussifer commanded the 9^th Special Operations Group, Army of Hades before his assignment to Psycho Squad.  He holds the permanent rank of Oberführer.  While attached to Psycho Squad he will hold the temporary rank of Chief Warrant Officer (W5). 

             CWO 5 shoulder board

        Oberführer Shoulder Board

            9^th SOG shoulder patch

             9^th SOG calling card

9^th SOG Motto – “Roast’em, toast’em, fork’em!”

Oberführer Wussifer was awarded the Order of the Pitchfork (First Class) for bravery at the Battle of Brimstone.

      Order of the Pitchfork 1^st Class

Wussifer firmly believes in extreme physical conditioning.

                                     Wussifer warming up

 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.

Email Sgt. Psycho

Viewer Poll

Win a free Psycho Squad tee shirt including mailing. Offer restricted to the first five winners based on Email timestamp.

click to read more

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.

click to visit NBS gym web site

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 similar 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

http://YouTube.com/squadofpsychos

 Psycho Squad

No group photo this week

 R. I. P. of the Week 

(rest-in-peace)

No R.I.P photo this week   

No new drills.

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

No face-off this week.

Selected Movie Clips

(click to view)

No clips this week.

 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

Quotes of the Week

No quotes this week.

Until next week,

Captain Psycho

Email Captain Psycho

Injured Reserve

Psycho 10 (Psychette) has been transferred to the injured reserve due to chronic back pain from an old injury.

      Psychette

Psycho 46 has been transferred to the injured reserve pending his recovery from an accident unrelated to training resulting in bone fractures.

          Psycho 46

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.  If any squad member fails the PRT, 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.

click to read about the PRT

click to read about the WUSSY Squad

Oberführer Wussifer

Wussifer, first cousin of Lucifer, has been attached to Psycho Squad as Motivation & Morale Officer.  He recently graduated with honors from the University of Hades with a Ph.D. in Extreme Motivational Psychology.  Wussifer commanded the 9^th Special Operations Group, Army of Hades before his assignment to Psycho Squad.  He holds the permanent rank of Oberführer.  While attached to Psycho Squad he will hold the temporary rank of Chief Warrant Officer (W5).

             CWO 5 shoulder board

        Oberführer Shoulder Board

            9^th SOG shoulder patch

             9^th SOG calling card

9^th SOG Motto – “Roast’em, toast’em, stick’em with a pitchfork!”

Oberführer Wussifer was awarded the Order of the Iron Pitchfork (First Class) for bravery at the Battle of Brimstone.

    Order of the  Iron Pitchfork 1^st Class

 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.

Email Sgt. Psycho

Viewer Poll

Win a free Psycho Squad tee shirt including mailing. Offer restricted to the first five winners based on Email timestamp.

click to read more

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.

click to visit NBS gym web site

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 similar 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

http://YouTube.com/squadofpsychos

 Psycho Squad

No group photo this week

 R. I. P. of the Week 

(rest-in-peace)

No R.I.P photo this week   

No new drills.

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

No face-off this week.

Selected Movie Clips

(click to view)

No clips this week.

 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

Quotes of the Week

No quotes this week.

Until next week,

Captain Psycho

Email Captain Psycho

Injured Reserve

Psycho 10 (Psychette) has been transferred to the injured reserve due to chronic back pain from an old injury.

      Psychette

Psycho 46 has been transferred to the injured reserve pending his recovery from a bicycle accident resulting in bone fractures.

          Psycho 46

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, has been attached to Psycho Squad as Motivation & Morale Officer.  He recently graduated with honors from the University of Hades with a Ph.D. in Extreme Motivational Psychology.  Wussifer holds the rank of Oberführer and commanded the 9^th Special Operations Group, Army of Hades before his assignment to Psycho Squad.

         Oberführer Shoulder Board

            9^th SOG shoulder patch

             9^th SOG calling card

9^th SOG Motto – “Roast’em, toast’em, stick’em with a pitchfork!”

Oberführer Wussifer was awarded the Iron Pitchfork (First Class) decoration for bravery at the Battle of Brimstone.

         Iron Pitchfork 1^st Class

Oberführer Wussifer will motivate Psycho Squad WUSSIES and contribute to BLOG articles.

click to read about the PRT

click to read about the WUSSY Squad

 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.

Email Sgt. Psycho

Viewer Poll

Win a free Psycho Squad tee shirt including mailing. Offer restricted to the first five winners based on Email timestamp.

click to read more

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.

click to visit NBS gym web site

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 similar 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

http://YouTube.com/squadofpsychos

 Psycho Squad

<psycho squad photo>

Psycho Squad — 09/11/2008

click to see movie clip

 R. I. P. of the Week 

(rest-in-peace)

No R.I.P photo this week   

No new drills.

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

No face-off this week.

Selected Movie Clips

(click to view)

No clips this week.

 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

Quotes of the Week

“Keep saying you can do it, and you will!” — Captain Psycho

“Spirit…has fifty times the strength and staying power of brawn and muscle.” — Unknown

Until next week,

Captain Psycho

Email Captain Psycho

 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.

Email Sgt. Psycho

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.

click to read about the PRT

click to read about the WUSSY Squad

Viewer Poll

Win a free Psycho Squad tee shirt including mailing. Offer restricted to the first five winners based on Email timestamp.

click to read more

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.

click to visit NBS gym web site

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 similar 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

http://YouTube.com/squadofpsychos

 Psycho Squad

Psycho Squad — 09/04/2008

click to see movie clip

Where were you Psycho 42?

click to see movie clip

 R. I. P. of the Week 

(rest-in-peace)

No R.I.P photo this week   

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.

click to see horizontal leg whip demontration

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.

click to see reverse crunch demonstration

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

click to see movie clip

Selected Movie Clips

(click to view)

Psycho Squad performing hinge push-ups

Psycho Squad performing horizontal leg whips

Psycho Squad performing reverse crunches

 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

Email Captain Psycho

  

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.

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 – 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

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

Comments

Click to Email your picks and comments

Psycho Squad

Psycho 01; Sgt. Psycho

Email Sgt. Psycho

Psycho 02

Email Psycho 02

 Psycho 07

Email Psycho 07

Psycho 10; Psychette

Email Psychette

Psycho 21

Email Psycho 21

 Psycho 26

Email Psycho 26

Email Psycho 42

Psycho 44

Email Psycho 44

Psycho 46

Email Psycho 46

Psycho Squad YouTube Channel

http://YouTube.com/squadofpsychos

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.

Pull-ups

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.

 PRT Requirements

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

(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

 Psycho Squad — 08/28/2008

click to see YouTube movie clip

 R. I. P. of the Week 

(rest-in-peace)

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

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 26 for winning the weekly face-off.  The face-off this week was “elliptical” push-ups.

            Psycho 26

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

 Training Program

[mouth pieces required]

Outside

* 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

Inside

* 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,

Captain Psycho

Email Captain Psycho

Training will be conducted on 08/28/2008.

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 4, 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 or Wussy

Psycho 02    Pass or Wussy

Psycho 07    Pass or Wussy

Psycho 10    Pass or Wussy

Psycho 21    Pass or Wussy

Psycho 42    Pass or Wussy

Psycho 44    Pass or Wussy

Psycho 46    Pass or Wussy

Comments

Click to Email your picks and comments

Psycho Squad

Psycho 01; Sgt. Psycho

Email Sgt. Psycho

Psycho 02

Email Psycho 02

 Psycho 07

Email Psycho 07

Psycho 10; Psychette

Email Psychette

Psycho 21

Email Psycho 21

Psycho 42

Email Psycho 42

Psycho 44

Email Psycho 44

Psycho 46

Email Psycho 46

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 – 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 develop 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

 Mouthpieces Required

Psycho Squad members are required to use mouthpieces during training sessions.  If you need assistance in obtaining a mouthpiece, see Mandy, Amy, or Wes.

Psycho Squad YouTube Channel

http://YouTube.com/squadofpsychos

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.

Pull-ups

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.

 PRT Requirements

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

(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.

Track: 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 Squad formation.

              Psychos here                        Wussies here

WUSSY Squad Gallery

 Psycho Squad — 08/21/2008

click to see YouTube movie clip

 R. I. P. of the Week 

(rest-in-peace)

 

 Training Program

[mouth pieces required]

Outside

* 500 yard (5 RT X 50 yd.) timed run.  First to cross finish line wins.

* 5 RT X 50 yd. cardio sprints

* Sidewalk drills

* Moving push-up drill – (5) push-ups every pace forward for 50-yd.

Inside

* Wall sit-ups with 15 lb. medicine ball

* Grave Digger push-ups

* Wall push-ups

* Pull-ups

^*RT = round-trip

Weekly “face-off” drill

Quotes of the Week

“If you gave your best  — you won, regardless of the outcome!” — Captain Psycho

“I have the simplest tastes. I am always satisfied with the best.” — Oscar Wilde

Until next week,

Captain Psycho

Email Captain Psycho

A minimum of five sign-up confirmations 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 confirmation.

click to sign up for the August 28, 2008 training session

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 – 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 performing elevator push-ups with 130 lbs. on her back

click to see YouTube movie clip

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

 Mouthpieces Required

Psycho Squad members are required to use mouthpieces during training sessions.  If you need assistance in obtaining a mouthpiece, see Mandy, Amy, or Wes.

After a 1–month re-training period, a WUSSY can be nominated for re-testing.

CATEGORIES

1 – MASTER

2 – ADVANCED

3 – INTERMEDIATE

4 – PASSED

5 – F-T-Q (FAILED TO QUALIFY)

PRT events & rules

The following events make up the PRT. 

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.

Pull-ups

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 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.

 PRT Requirements

Note: See the times associated with Event #5 (500 yd. run) of the San Bernadino, CA Sheriff’s Department Physical Agility Test.

500 Yard Run

Sheriff Deputy I 1 minute 54.6 seconds

Deputy Sheriff Trainee 2 minutes 3.4 seconds

click to read

Psycho Squad member PRT classification

A score of F-T-Q in any event automatically classifies a Psycho as a WUSSY with an immediate transfer to the WUSSY Squad. 

WUSSY – any event with a score of F-T-Q regardless of scores in other events

Passed – any event with a score of passed and all other events scored passed or higher

Intermediate – any event with a score of intermediate and all other events scored intermediate or higher

Advanced – any event with a score of advanced and all other events scored advanced or higher

Master – all events are scored master

The PRT requirements will be updated periodically and starting in 2009 testing will be required semi-annually.

Track: Wussy – Artist: Clipse

click to listen

The WUSSY Squad lines up separately from Psychos during assembly.  Sgt. Slacko stands in front of the WUSSY Squad formation.

WUSSY Squad Gallery

 Clubs

Psychos who meet the requirements are admitted into the 25 and 50 Clubs.

Formal testing is performed.  Sgt. Psycho is responsible for preparing candidates and nominating them for testing.  If a nominated candidate fails to satisfactorily complete the test requirements, the failed candidate will spend  one month in the WUSSY Squad Gallery.  In addition, Sgt. Psycho will be known as Sgt. Slacko and spend one month in the WUSSY Squad Gallery.

Note: Any current member who fails to complete the requirements for membership on any subsequent try loses membership and must re-qualify. Members must re-qualify every three months to retain membership.

25–P Club — (5) push-ups on a 4 lb. weighted medicine ball every forward ball movement for a distance of 25 feet with feet held at waist height.

members: Psycho 01, 02, 42

25–E Club — (25) continuous elevator push-ups with a minimum of 100 pounds. 

50–P Club — (5) push-ups on a 4 lb. weighted medicine ball every forward ball movement for a distance of 50 feet with feet held at waist height.

50–E Club — (50) continuous elevator push-ups with a minimum of 100 pounds.

 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

http://YouTube.com/squadofpsychos

Psycho Squad

 Psycho Squad — 08/14/2008

click to see YouTube movie clip

 R. I. P. of the Week 

No music, training was conducted outside.

Jumping Jack push-ups

Get into push-up position with your hands together extended in front of your head palms down and feet together behind.  Perform a push-up.  On the up-stroke, simultaneously spread your arms and legs wide to the sides.  Perform a push-up.  Repeat the drill alternating close and wide push-ups for a specified time interval or number of reps.

Note: The drill’s name is derived from the similiarity of movements to the standard upright jumping jack drill.

click to see movie clip

“Log Splitter” crunch (a.k.a. prone axe crunch)

This drill is a modification of the long arm crunch drill.  Lay flat on your back with arms extended behind your head and legs together and extended toward the front.  Place your palms together and interlace your fingers and cross your thumbs.  Cross your ankles and pull your legs toward your head keeping them parallel to the ground.  Perform a crunch driving your arms toward your crossed legs.  Repeat the drill for a specified time period or number of reps.

Note:  The drill’s name is derived from the similiarity of movements to those of splitting wood with an axe.

click to see movie clip

Wall Sit-ups

Sit down facing a wall, slide toward the wall until your legs are vertical and your posterior is touching the wall. Place your arms flat on the floor behind your head.  Perform sit-ups and touch your hands to the wall on either side of your feet.  Repeat the drill for a specified time period or number of reps.

Note:  The drill can be enhanced by adding a weighted medicine ball.

click to see movie clip

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 names were submitted for testing by Sgt. Psycho.

 Weekly “Face-off” Drill Winner

Kudos to Sgt. Psycho for winning the weekly face-off drill.  The drill this week was “jumping jack” push-ups.

        Sgt. Psycho

click to see YouTube movie clip

Selected Movie Clips

(click to view)

Psycho Squad practicing “grave digger” push-ups

Towel swat drill

Psycho Squad practicing pull-ups

Psycho Squad performing 50–yard cardio sprints

Guts & Determination

Tractor tire carry + squats

50–yard moving push-up drill

Sidewalk drills between cardio sprints

Training Program

[mouth pieces required]

Cardio Hellfire & Brimstone #1

Training Track: Hellfire!

Artist: The Electric Hellfire Club

click to listen

“Gates of Hell” warm-up

– Cardio sprints – (5) round-trip 50-yard sprints

– Two-person tractor tire carry/sprint – (2) 50-yard round-trips with tractor tire held overhead; 25 squats at each end marker

– Ab wheel ride – (2) round-trip 50-yard rides at full speed

– (3 minutes) Burpees (jumping jack + squat thrust + [5] horizontal jumping jack push-ups)

SET I

– Cardio sprints – (5) round-trip 50-yard sprints

– Channel Lock push-ups -(25) diamond, (50) shoulder-width, (25) wide

– (3 minutes) “Log Splitter” crunches

– (3 minutes) “Rocking Chair” squats

SET II

– Cardio sprints – (5) round-trip 50-yard sprints

– (3 minutes) Right angle plyo push-ups (alternate close; wide)

– (3 minutes) “L” rows

– (3 minutes) Hop-jacks

– Cardio sprints – (5) round-trip 50-yard sprint

– (3 minutes) “A-frame” push-ups

– (3 minutes) “V” sit-ups

– (3 minutes) Cossack Squats (right-left front kicks)

SET IV

– Cardio sprints – (5) round-trip 50-yard sprints

– (3 minutes) “Clamshell” push-ups

– (3 minutes) Horizontal Scissors

– (3 minutes) Kick-stand Squats (inward/outward)

– Cardio sprints – (5) round-trip 50-yard sprints

– Moving push-up drill – 50 yards – (5) push-ups every forward movement with feet held waist height.

Weekly “face-off” drill

Quotes of the Week

“Quitting is an insidious character flaw that must be eliminated!” — Captain Psycho

“Winners are not those who never fail, but those who never quit.” – William Arthur Ward

Until next week,

Captain Psycho

Email Captain Psycho

Psycho Squad training sessions are scheduled based on Email sign-up.  A minimum of five Email sign-up requests must be received by midnight Wednesday 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 August 14, 2008 training session

Click on the Training Schedule page located under Pages on the right sidebar early Thursday morning to find out if a training session will be conducted.

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 – 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 performing elevator push-ups with 130 lbs. on her back

click to see YouTube movie clip

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

 Mouthpieces Required

Psycho Squad members are required to use mouthpieces during training sessions.  If you need assistance in obtaining a mouthpiece, see Mandy, Amy, or Wes.

Assembly & Dismissal

Psycho Squad employs formal assembly and dismissal formations similar to those used by the U. S. Armed Forces.

click to read more

Annual Physical Readiness Test

Psycho Squad Hell Week occurs in early December every year

click to see movie clip

The annual Psycho Squad PRT (physical readiness test) will be conducted during “Hell Week” in early December 2008.  In order to retain their Psycho numbers and continue training with Psycho Squad all Psychos must pass the annual PRT.

Sgt. Psycho is responsible for preparing Psycho Squad for the annual PRT.

The PRT is scored based on satisfactory completion of scheduled events.  A list of PRT events and the passing scores for each category will be posted in the near future.  Psychos are rated based on their final scores. 

RATING CATEGORIES

MASTER

ADVANCED

INTERMEDIATE

PASSED

FAILED TO QUALIFY

Clubs

Psychos who meet the requirements are admitted into the 25 and 50 Clubs.

Formal testing is performed.  Sgt. Psycho is responsible for preparing candidates and nominating them for testing.  If a nominated candidate fails to satisfactorily complete the test requirements, both he and Sgt. Psycho spend 10 minutes in Wussville 4013 for dereliction of duty and their photos will be prominently featured.

Note: Any current member who fails to complete the requirements for membership on any subsequent try loses membership and must re-qualify. Members must re-qualify every three months to retain membership.

Testing Requirements

25–P Club — (5) push-ups on a 4 lb. weighted medicine ball every forward ball movement for a distance of 25 feet.  The candidate’s feet are held waist height during the test by another squad member.

current members: Psycho 01, 02, 42

25–E Club — (25) continuous elevator push-ups with a minimum of 100 pounds. 

50–P Club — (5) push-ups on a 4 lb. weighted medicine ball every forward ball movement for a distance of 50 feet.  The candidate’s feet are held waist height during the test by another squad member.

50–E Club — (50) continuous elevator push-ups with a minimum of 100 pounds.

 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

http://YouTube.com/squadofpsychos

Psycho Squad

 Psycho Squad — 08/07/2008

click to see YouTube movie clip

 R. I. P. of the Week 

Cautionary Note

The exercises and drills described in this BLOG can cause injury if performed incorrectly.  Always train with a partner who can assist you if the need arises.

 *** New Drills ***

“A” push-ups (a.k.a. “A-frame” push-ups)

Get into the push-up position with feet together behind and arms spread wide to the sides.  Perform push-ups for a specified number of reps or time interval.  Be sure to push up as high as you can on the up-stroke and go as low as you can on the down-stroke. Keep your head up and look straight ahead.

Note: The drill name is derived from the letter “A” shape formed by the body in the up position.

Elevator lifts

This is a two-person or three-person drill.

Two-person form: Have one participant lie on his back near a wall or column. His palms point upward with his hands on either side of his head. Have the standing participant step into the hands of the prone participant. The standing participant places his hands against a wall or column for support. The prone participant pushes the standing participant upward as far as possible and then lowers him to chest level. Repeat the drill for a specified number of reps. Swap participants and repeat the drill.

Three-person form: Have two participants lie on their backs with heads nearly touching. Their hands rest in the centers of their chests close together with palms facing upward. Have the standing participant step into the hands of the prone participants and place his hands against a wall or column for support. The prone participants simultaneously push the standing participant upward as far as possible then lowers him to chest level. Repeat the drill for a specified number of reps. Swap participants and repeat the drill.

Note: This is a strenuous drill that must be carefully supervised to avoid injury to the participants.

L/C’s (lift/clap push-ups)

This drill involves performing push-ups on a weighted medicine ball with your feet on a chair. Perform a push-up and explode upward lifting the ball vertically as high as possible.  Land on the ball in the up-position. Perform a push-up, clap the sides of the ball, and land in the up-position.  Alternate the lifts and claps. Repeat the drill for a specified number of reps or time interval.

“V” sit-ups

This is a variation of the sit-up drill.  Lay flat on your back with arms fully extended behind your head.  Simultaneously raise both arms and legs so that your hands touch your toes.  Your body forms a “V” at the apex of the drill.  The drill can be enhanced by adding a weighed medicine ball.  Perform the sit-ups and touch your toes with the ball. Perform the drill for a specified time interval at a defined tempo.

Note: The drill name is derived from the letter “V” shape formed by the body at the apex of the drill.

 Weekly “Face-off” Drill Winner

Kudos to Psycho 10 (“Psychette”) for winning the weekly face-off drill.  She just “nosed out” Psycho 42 to win.  The drill this week was “A-frame” push-ups. 

  Psycho 10

click to see YouTube movie clip

Selected Movie Clips

(click to view)

Cardio sprints

Sidewalk drills

Training Program

[mouth pieces required]

50–yard cardio sprints + sidewalk drills (continuous)

Weekly “face-off” drill

Quotes of the Week

“If your vocabulary includes the word can’t, you won’t.” — Captain Psycho

“Don’t let what you can’t do stop you from doing what you can do.” — John Wooden

Until next week,

Captain Psycho

Email Captain Psycho

Psycho Squad training sessions are scheduled based on Email sign-up.  A minimum of five Email sign-up requests must be received by midnight Wednesday 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 August 7, 2008 training session

Click on the Training Schedule page located under Pages on the right sidebar early Thursday morning to find out if a training session will be conducted.

Training will be conducted on August 7, 2008.

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 – 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 performing the difficult bouncing medicine ball push-up drill

click to see YouTube movie clip

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

 Mouthpieces Required

Psycho Squad members are required to use mouthpieces during training sessions.  If you need assistance in obtaining a mouthpiece, see Mandy, Amy, or Wes.

Psycho Squad YouTube Channel

http://YouTube.com/squadofpsychos

Psycho Squad

 Psycho Squad — 07/31/2008

click to see YouTube movie clip

 R. I. P. of the Week 

Artist                                         Track
----------------------------------------------------------------------------------------
The Diesel Has Landed                          King Dust
Heavy metal Dynamite                           Big Rat
Heavy Metal Thunder                            Saxon
Firing Squad                                   Mach 1
Peterbilt Prison                               Tim Wilson
Tomb Of The Boom                               Outkast
She Got The Goldmine (I Got The Shaft)         Jerry Reed
Can Of Kick Ass                                Mix Master Mike
Rock'n'Roll Redneck Mamma Jamma Honkin' Fool   Michael Katon
Machinehead                                    Bush
What the Hell am I Doing Here?                 Terry Davidson
Right Heavy Metal                              Goat Horn
My Ole Pickup Truck Never Lets Me Down         Doc Bates
Know Your Enemy                                Rage Against the Machine
Cowboy Cadillac                                Jim Wise
Bodies                                         Drowning Pool
I Want A Girl In A Pick-Up Truck               Rick Trevino
Warning                                        Green Day
Cab Of My Truck                                Dierks Bentley
Master Of Puppets                              Metallica Tribute Band
Bring Back My Cadillac                         Jim Wise
Heavy Metal Maniac                             Exciter
Kickstart My Heart                             Red Hot
Heavy Metal Outlaws                            JACKSON STONE BAND
Training                                       SAM
Honkytonk Hitman                               Mike Rodgers

Psycho Squad training sessions are scheduled based on Email sign-up.  A minimum of five Email sign-up requests must be received by midnight Wednesday 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 July 31, 2008 training session

Click on the Training Schedule page located under Pages on the right sidebar early Thursday morning to find out if a training session will be conducted.

Training will be conducted on July 31, 2008

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 – 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 performing the difficult bouncing medicine ball push-up drill

click to see YouTube movie clip

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

 Mouthpieces Required

Psycho Squad members are required to use mouthpieces during training sessions.  If you need assistance in obtaining a mouthpiece, see Mandy, Amy, or Wes.

Psycho Squad YouTube Channel

http://YouTube.com/squadofpsychos

Psycho Squad

 Psycho Squad — 07/24/2008

click to see YouTube movie clip

 R. I. P. of the Week 

Artist                                  Track
----------------------------------------------------------------------------------------
Wind Me Up                             Extreme
Pickup Man                             Joe Diffie
Flesh N' Blood                         Extreme
Third Rock From The Sun                Joe Diffie
Smoke Signals                          Extreme
John Deere Green                       Joe Diffie
Kid Ego                                Extreme
Change In The Weather                  Tesla
Honky Tonk Attitude                    Joe Diffie
Edison's Medicine                      Tesla
What Would Waylon Do                   Joe Diffie
Don't De-Rock Me                       Tesla
Tougher Than Nails                     Joe Diffie
Toke About It                          Tesla
Movin' Train                           Joe Diffie
Can't Stop                             Tesla
The More You Drink, The Better I Look  Joe Diffie
Had Enough                             Tesla
My Redneck Of The Woods                Joe Diffie
Rock You Like A Hurricane              Scorpions
Love At 90 Miles An Hour               Ty Herndon
Blood Too Hot                          Scorpions
Pretty Good Thing                      Ty Herndon
Kicks After Six                        Scorpions
Old Enough To Know Better              Wade Hayes
No Pain No Gain                        Scorpions
Just Enough Rope                       Rick Trevino
Wind me up                             Backseatboys
Fubar Extended                         Uberzone
Backroads                              Ricky Van Shelton
Cyclone                                Overloaded
Crank Me Up                            King's Call
Jukebox Junkie                         Ken Mellons
Wild Man                               Ricky Van Shelton
Moving On                              Alamance
Movin' On                              Lee Conway
Movin' On                              The Roy Hudson Band
Moving On                              Alan Redstone
Cyclone Boy                            Brimstone Howl
(I Got) A Hole In My Pocket            Ricky Van Shelton
From The Fryin' Pan                    Ricky Van Shelton