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ROLE NAME EMAIL PHONE Chair Grant Zarzour [email protected] Race Management Penny Behling [email protected] (865) 742-4306 Team Management Kathy Willard [email protected] (865) 307-9530 Team Recruitment Jordan Gerheim [email protected] (678) 772-5086 Chair Volunteer Coordinator Melanie Busby [email protected] (251) 656-9401

Website http://thefuseproject.org

DATE EVENT INFORMATION Start your team fitness plan Apr 27, 2014 See tips in Team Captain updates and on the Fitness section Ramp up your fundraising Practice schedule finalized May 23, 2014 All requests for practices should be submitted to Kathy (see above). Registration closes Jun 3, 2014 MANDATORY Team Captain Meeting Meeting will be held at 5 Rivers at 6:30pm Practices are from June 4-6 at 5 Rivers (30945 Five Rivers Blvd., Spanish Jun 4, 2014 Team Practices Start Fort, AL)

Jun 7, 2014 RACE DAY!!! 5 Rivers (30945 Five Rivers Blvd., Spanish Fort, AL) @ 9:00 AM

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1 Fundraising

PLEDGES Thank you for participating in the Inaugural FUSE Project Festival! Paddlers competing in the races raise pledges to support the FUSE Project. This organization is dedicated to providing the spark of innovation, funding and implementation of projects benefiting children along Alabama’s Gulf Coast. Each paddler MUST raise a minimum of $60. Prizes based on Fundraising levels will be announced. HOW TO SUBMIT FOR PLEDGES • Check/Cash with Pledge form • Credit Card http://impact.thefuseproject.org/events/detail?eid=31205

ONLINE DONATIONS THROUGH STAYCLASSY

Your team has been set up on StayClassy, an online donation platform that will help you harness the power of your social networks and email address books! • Go to http://impact.thefuseproject.org/events/detail?eid=31205 • Click on Join a Team and find your team name. • Select 1 for Join an Existing Team and complete the necessary information. • You’ll be able to personalize your page and customize your message and thank you email. • You are now ready to start sharing! For more information please visit http://thefuseproject.org/step-by-step-sign-up-instructions/

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1 Fundraising

GETTING PLEDGES Getting pledges isn’t as hard as you think. You just have to ASK! Here are some quick ways to reach your pledge goals. Remember you’re not asking for you. You’re asking to help the children in the Mobile/Baldwin County area! • Put in your own contribution • Ask your spouse • Ask your parents or in-laws • Ask other relatives • Ask a local business you patronize • Ask friends • Pack your lunch for 2 days and pay yourself back • Ask your Facebook or Twitter friends • Ask your boss • Ask co-workers • Ask neighbors Here are some things your company or team could do together to share the effort and fun of raising money for the children in the Mobile/Baldwin County area:

• Have a Bake Sale. • Sell Donuts at work. • Have a Garage Sale, or an online garage sale through Facebook. • Have a Car Wash. • Have a 50/50 Raffle - half of the profits go to your team’s pledges; the other half goes to the winning raffle ticket holder. • Host a Casual Friday at the office and charge $5 to wear jeans. • Have a fundraiser night at a local restaurant. You help them fill the seats, and they’ll write a check toward your fundraising goals! • Dress Your Boss Contest: see who will pay the most money to pick an outfit for your boss to wear to work for one day! • Auction a free service to your best and most loyal customers. They’ll be thrilled to know you’re working to support the children! • Conduct a Penny Wars competition between departments. • Auction off a much-desired parking place for the month. Highest bidder gets the spot! • Matching Pledges: your company can offer to match all funds raised by the employees.

How to Raise $100 In 10 days • Day 1 Put in Your Own $10 Contribution $10 • Day 2 Ask Your Spouse for $10 $20 • Day 3 Ask Your Supervisor for $10 $30 • Day 4 Ask a Co-Worker for $10 $40 • Day 5 Ask a Friend for $10 $50 • Day 6 Ask a Neighbor for $10 $60 • Day 7 Ask a Relative for $10 $70 • Day 8 Ask another Co-Worker for $10 $80 • Day 9 Ask Your Local Market for $10 $90 • Day 10 Ask Your Dry Cleaner for $10 $100

1 How to Raise $100 In 5 days • Day 1 Put in Your Own $20 Contribution $20 • Day 2 Ask Your Spouse for $20 $40 • Day 3 Ask Your Supervisor for $20 $60 • Day 4 Ask a Co-Worker for $20 $80 • Day 5 Ask a Friend for $20 $100 How to Raise $500 In 10 weeks • Week 1 Put in Your Own $25 Contribution $25 • Week 2 Ask 2 Merchants to Donate $15 Each $55 • Week 3 Ask 4 Family Members for $25 Each $155 • Week 4 Ask 3 Friends to Donate $25 Each $230 • Week 5 Ask 2 of Your Doctors for $50 Each $330 • Week 6 Ask 2 Co-Workers for $10 Each $350 • Week 7 Ask 3 Neighbors for $15 Each $395 • Week 8 Ask 3 Church/Temple Members for $10 Each $425 • Week 9 Ask another 2 Friends for $25 Each $475 Property of Dynamic Dragon Boat Racing, LLC

2 (team name) Pledge Form

Please turn this in with any cash and checks so we can thank those who supported your team!

Name Email/Phone Number Amount Payment Method

1 Dragon Boat Racing History

DRAGON BOAT RACING HISTORY According to legend, Dragon Boat racing originated in more than 2,300 years ago. Chinese history describes the fourth- century B.C., as a , a time of shifting alliances and treachery. The patriot and poet Yuan championed political reform and truth as essential to a healthy state. The King, who had fallen under the influence of corrupt ministers, banished his most loyal counselor, , from the kingdom. Left to wander the countryside, Qu Yuan composed some of China’s greatest poetry expressing his fervent love and loyalty for his country and his deep concern for its future. Upon learning of his kingdom’s devastation at the hands of a rival kingdom in 277 B.C., Qu Yuan threw himself into the Mei Lo River. The people loved Qu Yuan. They raced out in their fishing boats to the middle of the river in a vain attempt to save him. They beat on drums and splashed their oars in the water, trying to keep the fish from his body and ward off evil spirits. To honor his soul and ensure it didn’t go hungry, they scattered rice into the water. The popularity of Dragon Boat Racing has exploded in North America and across the world with an estimated 50 million participants in 67 countries. There are about 175,000 participants in the U.S. and 150-plus recreational dragon boat clubs that practice regularly and compete in festivals and championships across the country and beyond. There are more than 100 in the U.S.

1 Racing Rules

THE FUSE PROJECT DRAGON BOAT RACES RULES • The maximum number of team members is 24. • Minimum age for adult teams is 15. • Fill the boat with a drummer and 20 paddlers (8 PADDLERS MUST BE FEMALE). •If you fill, the female position with a male. Then your team will receive a 3 second penalty for every violation. • Drummer must weigh less than 160 pounds for safety reasons. • Must have a drummer. If you do not have a drummer, then your team will receive a 1/2 second penalty. • You must have a minimum of 16 paddlers to participate on race day. • All participants MUST have signed a waiver to participate. • All participants MUST wear festival wristbands to participate. **Please review the document for the full list of Rules & Regulations. RACE FORMAT • Each team will be given 2 races, then the average of those times determines the top 12 teams that will advance to the third and final round. • The top time from each division will win their division and the top 3 teams based on time in the third round will win Gold/Silver/Bronze medals.

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2 Team Information

FESTIVAL INFORMATION • Inaugural FUSE Project Dragon Boat Festival - Saturday, June 7 , 2014 at 9:00 AM • Race Distance: 250 meters • Practices and Race Day Location - 5 Rivers (30945 Five Rivers Blvd., Spanish Fort, AL) • Practices begin at 12:00 PM on Wednesday, June 4, 2014 through 7:15 PM Friday, June 6, 2014

PARKING/SHUTTLING • Teams will park on-site at a specifically marked lot. This will be explained at the Captain’s meeting and we will send out a map showing the correct location the week of the event. • There will be a FREE trolley shuttle service from parking lots at 5 Rivers and other locations to the main event location.

PRACTICE INFORMATION Practices are vital to the Dragon Boat experience. Practice time will help your team become familiar with the boat and learn the technique, as well as master timing. The more team members that are at practice, the better your team performs on race day. Each team will be given one 75-minute practice during the week before the festival. Submit your request to Kathy Willard at [email protected] before May 23, 2014. Requests will be filled on a first come, first served basis. FESTIVAL DAY INFORMATION Your team should arrive at the festival early enough to allow you time to unload your belongings, park, shuttle and meet together at your team tent. **Note: tell your team to be there 60 minutes before your first heat in order to ensure your team will participate... The races will not be held for team members who are late. TEAM REGISTRATION The team members must log into the StayClassy fundraising site and register as a paddler for your team. This will also allow the team members to agree to the event waiver. Then on race day have the team captain check into the information booth in order to acknowledge that your team is onsite and ready to compete. There is no other necessary registration process. The online registrations will serve as your team rosters. WHAT TO WEAR...... You will get WET ... • Comfortable shorts and dri-fit shirts are most convenient (cotton tends to stick to your skin. Something quick to dry is ideal) • Sport sandals or water shoes are recommended. (tennis shoes are too heavy) • You may wear your own U.S. Coast Guard approved life vest (or they are provided at practices and on race day) • Hat or visor to keep the sun out of your eyes • Sunscreen • Don't forget to HYDRATE; bring water in the boat during your practices.

1 WHAT IS PROVIDED...

• Team Tent Space • Use of Dragon Boats & Equipment () • Life Jacket/PFD (team members may use their own Coast Guard approved PFD) • One 75-minute on-water practice prior to race day • Sponsoring Company/Team Name Posted on the website http://thefuseproject.org/ and on Facebook at https://www.facebook.com/TheFuseProject • Company/Team announcements throughout the race

WHAT TO BRING… • 10x10 tent • Tables, chairs, decorations, footballs, corn hole, other games, sunscreen, garbage bag, towels, extra set of clothes, comfortable shoes • Food & Drinks (Lots of Water) • Cash for Food Trucks… PDQ, Pita Pit, The Bluegill and Cold Snap DO NOT BRING DOGS, GRILLS OR ALCOHOL... Alcohol will severely dehydrate you and make dangerous. Please learn more in the Rules and Regulations.

ACTIVITES • Hot Air Balloon Rides are available for purchase starting at 8am • Pontoon Boat Rides • Inflatables for Kids • Vendors with arts and crafts available for purchase • Live Entertainment

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2 Practice Schedule

Each team is granted one 75 minute practice time. Times are filled on a first come, first served basis. The most up-to-date schedule is online at http://thefuseproject.org/practice-request-form/

WEDNESDAY THURSDAY FRIDAY TIME JUNE 4 JUNE 5 JUNE 6 Crow Shields 12:00 PM

1:30 PM

Pritchard Blazing Paddles Hargrove 3:00 PM Truland Homes ACG-YCF 4:30 PM Mobile Schools 1 Gulf Coast Mobile Area Lodging Volkert 5:00 PM Dragon Up The Performance 6:00 PM Dr. Clayton Lane Team Dragina$$ The Grounds Cardiology Wilkins Miller Dauphin Way UMC 6:30 PM Mobile County Clark Shaw Magnet Sexy and We Row It

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1 Volunteers

HOW TO VOLUNTEER Contact Melanie by email: [email protected] POTENTIAL VOLUNTEER JOBS Practice Waivers: Sign teams in for their practices and make sure that everyone that gets into the boat as signed a waiver. Team Loading: Assist paddlers getting into boats, catch boats at the dock and help unload paddlers. Keep spectators out of the load area and keep the area neat and clean. Team Marshaling: Call and line up multiple teams for races Start Line: Serve as an assistant to the Start Line staff individual. Finish Line: Serve as a runner between scorekeepers at the Finish Line and the scoreboard. Keep spectators out of the finish line area. Information Booth: Serve as source of information and hospitality for all competitors, volunteers, and spectators. Event runner, answer questions, maintain lost & found, facilitate emergency response. Parking: Direct parking so that it is organized, and there is plenty of room for all participants & spectators. Recycling & Trash: Help keep containers emptied throughout the day. Property of Dynamic Dragon Boat Racing, LLC

1 Contests/Prizes

CONTEST NAME HOW TO ENTER PRIZES

Fundraising $60 Each paddler MUST turn in $60 by 12pm on Saturday, June 7th. Custom Buff

Fundraising $100 Each paddler that raises $100+ by 12pm on Saturday, June 7th. TBA

Most Individual The individual that raises the most money by 12pm on Saturday, June 7th. TBA Fundraising Top Fundraising Buff & Most Team Fundraising The team that has raised the most money by 12pm on Saturday, June 7th. Dragon Boat Trophy

Best Dressed Drummer Have your drummer dressed up on race day. TBA

Best Team Name Submit team name to Team Management before June 2, 2014. TBA

Best Decorated Tent Decorate your tent on-site TBA

Show your team spirit throughout the team captain meetings/ practice sessions Most Team Spirit TBA and on race day.

People’s Choice The team that is the most active on social media. TBA

Slowest Team The team with the slowest time of the day. TBA

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1 Pictures

HOW TO ORDER PICTURES • Candid pictures will be taken throughout the day. Photos will be available at www.thefuseproject.org. • Springhill College Film Crew is documenting the race with Go Pro cameras, Drones with cameras and much more.

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1 Fitness

Be sure to drink lots of water and eat healthy food the weeks preceding the event.

CIRCUIT TRAINING 30-45 sec./exercise Superman 1. Lie on stomach, bellybutton to spine. 2. Arms extended forward around both sides of head 3. Lift both arms and legs up. 4. Keeping both straight and hold for the count.

Jump Rope 1. Jump up and down as though skipping rope. 2. May vary by jumping both feet side to side. Continue for count. Alternate Side Lunges 1. Stand straight with feet wide. 2. Squat lunge alternating over each knee. 3. Keep knees behind toes and continue for count. Right Side Crunch 1. Lie on Left side 2. Place Left hand behind neck. 3. Extend bottom arm for stability. Ladder Jump 1. Pretend you are doing hopscotch. 2. Increase difficulty with speed and continue for count Push Ups 1. Full length or Bent knee 2. Elbows should be facing backwards 3. Chest and head should come down together, back straight, below the elbow height. 4. Continue for count. Lunge with a Twist 1. Alternate leg lunges. 2. Upper body/arms and shoulders twist as a unit to each side twice for each lunge. 3. Continue for count. Right Side Plank (Degrees of Difficulty) 1. Least 1.1. Bent Left arm and bent Left leg 1.2. Straight Right arm, lift to side & hold for count.

1 Forward Plank (if shoulder problems) (Degrees of Difficulty) 1. Least 1.1. Fold arms under shoulders and lift body up on toes. 1.2. Keeping legs and body straight and low. Hold for count (increase by lifting a leg) 2. Level 2 2.1. Hands straight under shoulders and arms straight. 2.2. Bellybutton to spine and lift body up on toes 2.3. Keeping legs and body straight and low. Hold for count. 3. Level 3 3.1. Hands straight under shoulders and arms straight. 3.2. Lift body up on toes. 3.3. Keeping legs and body straight and low. Lift a leg up and hold. Abductor Sit up 1. Bent leg sit ups with hands behind head (don’t pull neck) 2. Alternate opposite elbow to opposite knee and continue for the count.

Side Jump 1. Feet and knees together. 2. Jump side to side, as though slalom skiing. Continue for count. Swim 1. Lie on stomach with arms straight forward and belly tucked to spine. 2. Lift opposite arm and leg; and change back and forth in a swimming motion. 3. Increase difficulty by increasing speed or lifting head, arms, legs or arching back. 4. Continue for count. Left Side Plank (Degrees of Difficutly) 1. Least 1.1. Bent Right arm and bent Right leg 1.2. Straight Left arm, lift to side & hold for count. 2. Level 2 2.1. Bent Right arm and both legs straight. 2.2. Lift and hold for count. 3. Level 3 3.1. Straight Right arm and bent Right leg. 3.2. Lift and hold for count. 4. Level 4 4.1. Straight Right arm and straight legs. 4.2. Lift and hold for count. Forward Plank (again) Wall Sit 1. Back straight against the wall with thighs parallel to the floor 2. Knees behind toes and hold for count. Left Side Crunch 1. Lie on Right side 2. Place Right hand behind neck. 3. Extend bottom arm for stability. 4. Lift sidewise toward feet and continue for count. 5. Increase difficulty by lifting legs at the same time and/or put both hands behind head (DO NOT pull on head) Jumpies 1. Explosive frog jump... lift feet up together with knees out and push down with hands. 2. Jump as high as possible and continue for count.

2 Alternative Frog Squat 1. Wide stance with feet apart and toes out. 2. Squat and make sure knees do not go beyond toes. 3. Back is straight and push down with hands. Continue for count. Dead Bugs 1. Lie on back with legs straight and arms above head. 2. Lift arms and legs up together. 3. Lower arms over head and legs to just above the floor (make sure your back stays on the floor) Continue for count. Bridge 1. Lie on back with knees bent and feet together flat on floor. 2. Lift hips and back straight and hold for count. 3. Increase difficulty by lifting one leg straight to height of other knee. Mountain Climbers 1. Stand and bend forward to put hands on floor. 2. Hips up and form a V with body. 3. Bring one foot up as far as possible toward hands and move foot back. Then alternate. 4. Continue for count. Leg Lift 1. Lift legs and feet together and hold for count. 2. Increase difficulty by lowing legs to just above the floor. Scissors 1. Lie on back and lift legs to 90 degrees. 2. Lower legs and crisscross the feet 3. Keep your back on the floor and continue for count. 10 sec Deep Knee Bends 1. Be sure to keep knees behind toes. 2. Keep back straight and chin up. 3. Take 5 sec to bend down and 5 sec to bend up. Continue for count.

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3 Safety

BOAT SAFETY, PADDLING TECHNIQUE, & SAFETY COMMANDS Here is a video on YouTube (http://www.youtube.com/watch?v=nZlWWnoA7Yg) that does a good illustration of the technique. General Guidelines • Focus up the middle of the boat, don’t look at the water or the . • Make sure you breathe, breathe, breathe... and have fun!!! • Make sure you hydrate well - your body should be ready for competition. Conduct in the Boat There should be no/minimal talking once your team is in the boat. The drummer and steersperson must be able to communicate with the team and each other at all times, and all team members need to be able to hear the commands. Paddles go straight up in the air if you need to draw attention to yourselves in case of emergency

Buddy System Make certain that each of your team members knows who is sitting beside them in case the boat swamps/capsizes, which is highly unlikely. Teammates will be responsible for each other’s safety until rescue arrives. STAY WITH THE BOAT!!! Life Jackets Everyone must wear a life jacket while in the boat.

Drummer The drummer should attend all practices. He or she will assist in setting the timing for the team and can be an excellent source of motivation and inspiration during practices and on Race day.

How to Sit in the Boat • Outside hip forward • Inside hip back • Outside leg extended along the gunwale (inside top rail of the boat) • Inside foot under the seat or braced effectively and comfortably

1 Seven Steps of the Dragon Boat Paddling Technique 1. Rotation 2. Reach Extension 3. Top Arm Drive (stab the water) 4. Catch - powerfully drive the paddle into the water at approx. a 45 degree angle, burying the entire blade into the water - your hand should get wet. 5. Pull water with entire blade until you get to just behind your knee 6. Exit - get the paddle straight up and out of the water quicky, no further back than your hip 7. Recovery - snap the paddle back into the paddles up position for the next catch. Dragon Boat Paddling Commands • Paddles Up: Be ready to paddle. All paddlers with paddles above the water (3-6 inches from the surface) ready to enter the water. • Take it Away: Begin paddling. • Let it Run: Stop paddling and let the boat glide. • Hold the Boat or Stop the Boat: Place paddles in the water, with paddle pointed straight down, blade submerged. It will stop the boat. • Back it Down: Paddle backwards. • Draw (left or right side): Initiates a turn uses draw strokes by the designated paddlers. Can also be used to get the boat closer to something, a dock, for example. • Stabilize the Boat: Place your paddle blade on top of the water and hold it there. This stabilizes the boat. It is needed when anyone stands up in the boat to change position. etc.

**When the coach is talking, please continue to paddle and listen. Never stop paddling unless your coach says “Let it Run” ***Race Day Note: the finish line buoys are merely a marker and not the actual finish line, which is determined by the Chief Official using a line of sight. Your steerperson will tell you to “Let it Run” when the first half of the boat has crossed the finish line to ensure a proper finish.

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