Friday, March 16, 2018

Essential Gear

Spyderco Tenacious Folding Knife

Olight i3E Mini Flashlight

Stress Buster Desktop Punching Ball

Travelrest Ultimate Memory Foam Neck Pillow

Fox Labs Five Point Three 1.5 oz. Stream Pepper Spray

Monday, February 20, 2017

BCRR Winter Series Photography Guide

     Here's past events -
     Additional info, including course maps, can be found at .
     All races start at 9AM except for January 1st which is an 11AM start time.

     Camera Settings to Consider/Moved to -

     Uploading Your Pictures:
     (The process has been streamlined, but easy to figure out.  I'll modify the following instructions once I go through it myself.  Thanks.)
     1. sign in to BCRR flickr page
     2. click on You and Photostream and then the Upload arrow in the upper right hand corner
     3. upload your photos
     4. click on Albums and then Create New Album on the right hand side
     5. replace "new album" (on the left) with the race name/date
     6. click on each picture individually to highlight while keeping the "Ctrl" key pressed down
     7. once all pictures are highlighted release the "Ctrl" key and drag all pictures upwards into the main body in one swoop (just by dragging any one of those highlighted)
     8. click "SAVE" on the left hand side
     9. let me know that it's done and I'll get the link from the flickr page
   10. I then send the link to the Series Director who then puts it on the BCRR website and then sends that link out on FB and email

     Trusted Professionals who are Part of the Team:

     Jason and Angie Angus  (215) 490-2051

     Aimee Herd
     Matt Coleman  (570) 510-7176

     The 2018/2019 Team:
     Covered Bridge 5K  -  Ken Ross
     Jingle Bell 5.3
     Cham-Pain 5K
     Tyler Challenge 10K
     Wild Card
     Polar Bear 8
     Honest Abe 4.6
     Terrible Tyler 9.3
     Pick Your Way 5.3  -  Michele Szumila and Steve Pettingill
     The Half  -  Jason and Angie Angus
     Staggered Start 4.6

     The 2017/2018 Team:
     Covered Bridge  5K (Dec. 10th)  -  Ken Ross
     Jingle Bell  5.3 (Dec. 17th)  -  Aimee Herd
     Cham-Pain  5K (Jan. 1st)  -  Heidi Neuhauser Hance
     Tyler Challenge  10K (Jan. 7th)  - Matt Coleman
     Wild Card (Jan. 14th)  - Amy Henning Axel
     Polar Bear  8 (Jan. 21st) -  Cory Steiner
     Honest Abe  4.6 (Jan. 28th)  -  Cory Steiner
     Terrible Tyler  9.3 (Feb. 4th)  -  Michele Szumila
     Pick Your Way  5.3 (Feb. 11th)  -  Norris Turner
     The Half (Feb. 18th)  -  Jason and Angie Angus
     Staggered Start  4.6 (Feb. 25th)  -  Aimee Herd

     My Marine Corps Marathon 10K fundraiser in support of returning Veterans and Gold Star Families through The Travis Manion Foundation -
     (215) 321-2329 - home
     (215) 791-0674 - cell  and 

Monday, January 13, 2014

The World Needs Wrestling Now More Than Ever - August 15, 2013

     For some reason the International Olympic Committee put wrestling on their drop-list for 2020 to eliminate wrestling from the Olympics after 2016.  Wrestling is a core Olympic sport not only because of the tradition that dates back to the Ancient Greeks, but also because the core values that create a world-class wrestler in the first place are perfectly consistent with the original intent of the Olympics.
     Maybe a personal example can illustrate how my experience extrapolated over thousands (or more) of others has an impact that reaches much farther than the IOC currently realizes.
     I finally got around to wrestling in 11th grade.  Coming from a huge wrestling area in Pennsylvania with remarkable athletes, coaches, parents and some very engaged teachers, starting at age 16 was kind of late.  A win completely escaped that entire first year.  A few teammates would encourage the summer tournament scene where much of the competition was the best there was.  There was something intrinsic about the pursuit even though “throwing me to the wolves” like that was pretty funny at times.
     There were some minor successes the following year in high school and I really felt the need to continue.  I didn’t yet know why, but would soon discover that wrestling initiated a chain of events similar to the path of countless others. 
     I had the honor of being able to continue after high school, but couldn’t quite close the gap between my motivation and (lack of) skill.  Being exposed to the inner workings of greatness, though, had a magical effect.  I noticed that the top wrestlers shared the same exact characteristics of humility, intelligence and integrity.  There was simply a culture of ethics that created a champion on the mat as well as off; a culture that’s hard to replicate elsewhere that highlights how persistent people begin their success right where others end in failure.
     Having seen the results of good values had me searching for how to acquire them for myself.  The next logical step was Marine Corps Officer Candidate School where it all came together.
     Specifically, leadership (as learned from the best) can be defined by the following:
     Set an Example
     Keep Your Word
     Have the Courage to Stand Up for What’s Right
     Be on Time
     Do the Job Without Being Told
     Be Friendly and Respectful
     Treat Everyone Equally
     Be Enthusiastic and Let Others Do What They Do Best
     Be Neat and Clean
     Share Unpleasant Tasks
     Put the Needs of Others Before Your Own
     Privately Correct Others When They’re Wrong
     Help Someone Who’s in Trouble
     Weigh the Facts With Good Judgment
     Corruption, greed and depravity do seem to be the norm of today, but maybe that’s because not enough have seen the results of good ethics, solid values and total honesty firsthand.  The Olympic values of unity, sportsmanship and human decency that transcend politics, race, nationality and economics are at risk; I think, but that doesn’t mean that everyone needs to participate in their demise.
     Probably not much one can do about the whims of a governing body, but wrestlers at every level can continue to demonstrate the character that defines them.
     Maybe wrestling should drop the Olympics and maintain its own clarity of purpose making it impervious to anyone’s drop-list.  We might just find that the Olympics needs wrestling more than wrestling needs the Olympics.
     The most important thing of all, though, is to support local youth and school programs to build leadership from the ground up so that debacles like this will eventually resolve themselves or not even happen in the first place.
     The world clearly needs wrestling now more than ever and the challenge ahead is likely the greatest opportunity of all.  Some say that wrestling’s a throw-back, but it’s truly the ultimate throw-forward to what we all need to restore.

     "In Search of the Wholey Sale":


Sunday, August 18, 2013


     One of the most difficult, important and overlooked skills to work on is how to remain relaxed while maintaining 100% intensity.  It’s counterintuitive since many equate high intensity with a menacing grimace, but being tight and intense slows you down and tires you out; fast.
     Being relaxed in mind and body allows you to focus everything to the task at hand.  Speed equals power and being relaxed is the best condition for speed.
     The best conditioned athlete will tire quickly if too tight.  Usually this starts with getting stressed out before a match (and they’re often stressed out about knowing that they’ll be getting tired during their match).  It becomes a viscous cycle of mental tightness followed by physical tightness and then fatigue.
     The problem with being relaxed and intense at the same time is that it doesn’t come naturally.  It’s an acquired skill that requires practice.  A wrestler must train this way and maintain an awareness of it while drilling and wrestling in practice until it becomes second nature.  Tight wrestlers telegraph their moves while relaxed ones can be very explosive and “deadly”.  Some kids get it quickly while others take years, but it’s a constant goal either way. 
     Some of the keys to this crucial foundational skill is to maintain good position (with particular attention paid to the feet, in my opinion, with both pointed in the direction of your opponent - and not the back foot pointing off to the side like many do - and being really light and springy able to instantly move in any direction), breath in a controlled manner, constant motion and staying focused.  A great example is boxer Alexis Arguello.  The biomechanics get a little complex, but the feet are a good place to start. 
     It’s always important to warm up and stretch and take a step back to shake it off when you start to tighten up.  One of the best, if not the best, ways to gain confidence is to know that you can go full tilt without getting tired. 
     In my opinion, too, it’s important to think of moves not in terms of arms and legs, but to focus movement on the core of the body.  One’s center of balance is the lower stomach area so that should be your “axis of movement” from where power originates.  This connects the body as one very powerful well-grounded unit rather than a bundle of independent limbs.
     Don’t give up if it becomes frustrating.  Again, it’s counterintuitive and might not make sense at first.  You’ll know they’re “there” when they’re able to maintain this skill while under extreme pressure from an overpowering opponent as they stay in proper position, move to the side a bit and then explode into a well executed technique.  It’ll all come naturally as they won’t have to transition from “tight” to “movement” as they’ll already be ready to rumble in good position both physically and mentally. 
     Also, don’t overlook the extreme importance of running.  The best training for wrestling is wrestling, but a simple running program 3 or 4 days per week is essential (with alternating easier runs with ones of higher intensity - rarely or never 2 hard runs in a row). 
     And strength training is critical.  I tend to keep it extremely simple with basic bodyweight exercises 2 or 3 times per week.  Definitely mix it up and evolve by adding or replacing exercises over time.

     "In Search of the Wholey Sale":