GERMANTOWN FRIENDS SCHOOL CREW HANDBOOK 2016-2017

GERMANTOWN FRIENDS SCHOOL CREW HANDBOOK 2016-2017

GERMANTOWN FRIENDS SCHOOL CREW HANDBOOK 2016-2017 GERMANTOWN FRIENDS CREW HANDBOOK TABLE OF CONTENTS Page ABOUT GFS CREW ...

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GERMANTOWN FRIENDS SCHOOL CREW HANDBOOK 2016-2017

GERMANTOWN FRIENDS CREW HANDBOOK TABLE OF CONTENTS Page ABOUT GFS CREW .............................................................................................................. 1 MISSION ................................................................................................................. 1 HISTORY ................................................................................................................. 1 VESPER BOATHOUSE .......................................................................................................... 2 2016-2017 CREW CONTACTS ............................................................................................. 2 COACHES ................................................................................................................ 2 PARENT COORDINATORS ....................................................................................... 2 TEAM CAPTAINS ..................................................................................................... 3 2016-2017 SEASONS .......................................................................................................... 3 FALL SEASON – AUGUST 29, 2016 THROUGH NOVEMBER 6, 2016 ....................... 3 WINTER SEASON - NOVEMBER 14, 2016 THROUGH FEBRUARY 11, 2017 ............ 5 SPRING SEASON – FEBRUARY 18, 2017 THROUGH MAY 20, 2017 ........................ 6 NATIONALS - MAY 22, 2017 THROUGH JUNE 11, 2017 ....................................... 10 SUMMER – MID-JUNE THROUGH LATE AUGUST ................................................. 10 GENERAL INFORMATION FOR ALL SEASONS ................................................................... 11 VARSITY AND NOVICE TEAMS .............................................................................. 11 LIGHTWEIGHT ROWING ....................................................................................... 11 WHAT TO EXPECT AT PRACTICE ........................................................................... 12 WHAT TO WEAR/BRING TO PRACTICE ................................................................. 13 REGATTAS/RACE DAY EXPECTATIONS ................................................................. 13 PARKING ............................................................................................................... 14 RACE RESULTS ...................................................................................................... 15 BLISTER CARE ....................................................................................................... 15 NUTRITION INFORMATION .................................................................................. 15 VOLUNTEER OPPORTUNITIES AND EXPECTATIONS OF PARENTS.................................... 15 PARENT COORDINATORS ..................................................................................... 15 OTHER VOLUNTEER OPPORTUNITIES .................................................................. 15 VOLUNTEER LAUNCH DRIVERS ............................................................................ 16 PSRA SPRING VOLUNTEER REQUIREMENTS ........................................................ 16 THE SPRING TENT ................................................................................................. 16 GLOSSARY OF ROWING TERMS........................................................................................ 19 APPENDIX ........................................................................................................................ A-1 VESPER BOAT CLUB WAIVER ............................................................................... A-2 LETTER RE: LIGHTWEIGHT CERTIFICATION ......................................................... A-3 SAMPLE TENT SIGN UP GENIUS .......................................................................... A-4 BOAT CLASSIFICATIONS ...................................................................................... A-5 GFS CREW ARCHIVES........................................................................................... A-6

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ABOUT GFS CREW Welcome to GFS Crew. The sport of rowing is demanding and richly rewarding, but also confusing to those new to the sport. This handbook will help parents and athletes through the first year and beyond. MISSION Germantown Friends School is dedicated to reaching that of God in every person. Our mission is to seek truth, challenge the intellect, honor differences, embrace the city, and nurture each student's mind, body and spirit. GFS athletics encourages all students to develop their capabilities to the fullest extent possible. Participation in athletics focuses on cultivating the principles valued by the school community with its Quaker roots including truthfulness, simplicity, self-discipline, respect for others and respect for one’s self. Through the tradition of rowing, GFS students have the opportunity to engage in a sport that provides unique opportunities to promote personal and community growth through teamwork, discipline, and physical fitness. HISTORY Rowing is a new and fast growing sport at GFS. Prior to the spring of 2015, athletes at GFS rowed through a privately run program for students whose schools did not have their own boathouses or programs. In the summer of 2014, the private program lost its space on Boathouse Row leaving GFS athletes without a place to row or a program. Coach Aaron Preetam, former GFS Crew parent Mimi McKenzie, and a determined group of GFS administrators stepped up to create the GFS Rowing Program. We are grateful to Aaron for his inspiring leadership and dedication, to our first Assistant coaches - GFS Sixth Grade teacher Jeff Fetterman and Blair Edelin Bradley - for going well beyond the responsibilities of their positions, to former GFS CFO Mina Fader for finding funds and providing incredible behind the scenes logistical support, to Head of School Dana Weeks for empowering and supporting these folks, and to several crew parents and former crew parents who generously bought the first boats and donated to crew scholarship. Without them, this program would not be possible. Unlike long-established rowing programs, GFS Rowing has no budget from the school or an endowment and accordingly must charge rowers to cover the annual operating costs. However, GFS is committed to making crew available to all athletes so there is financial aid available and a student is not required to be currently receiving financial aid from GFS to be eligible. While current families are not expected to take on the full cost for items that will be used for multiple years, the regular annual cost of running crew (lease costs, boat rentals, coaches, insurance, equipment, etc.) is more than the revenue that GFS is currently receiving from crew families. School and some generous crew parents and coaches are not only making up the annual operating shortage but are also covering the capital investment and scholarship. Please consider becoming a part of this generous tradition by making a gift to the GFS Crew Program.

For a new program, GFS Crew has already had remarkable success. At the conclusion of this Handbook is an Archive containing GFS Rowing Achievements to date. VESPER BOATHOUSE GFS Fall and Spring Crew row out of Vesper Boathouse, 10 Boathouse Row, Philadelphia, PA 19130. Athletes are only permitted in the boathouse during the scheduled practice times and when a coach is present. All gear should be stowed in the erg room. Rowers are permitted to use the facilities to change and not socialize. A gender-neutral bathroom is located next to the kitchen. 2016-2017 CREW CONTACTS COACHES Aaron Preetam, Varsity Head Coach [email protected] 618-521-4358 (cell) Jeff Fetterman, Novice Head Coach [email protected] 267-496-5108 (cell) Denise Cirelli, Assistant Coach [email protected] 610-209-6495 PARENT COORDINATORS Susan Smith & Wayne Zukin, Parent Communications [email protected]; 267-252-9581 (cell) [email protected]; 267-847-1297 (cell) (parents of Lily Zukin ’18) Nancy Kelleher, Tent & Parking Pass Coordination [email protected] 215-606-7748 (mother of Luke Cartrite ’18) Audrey Pancoe, PSRA Representative and Coordinator [email protected] 215-768-2756 (cell) (mother of Sam Pancoe ’18)

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Kathleen Hogan, Fan Wear [email protected] 773-960-3750 (cell) (mother of Ayla Malefakis ’19) TEAM CAPTAINS Gabe Sher ‘17, Men’s Crew Captain James Wright ’18, Men’s Crew Captain Sam Pancoe ‘18, Women’s Crew Captain Lily Zukin ’18, Women’s Crew Captain 2016-2017 SEASONS FALL SEASON – AUGUST 29, 2016 THROUGH NOVEMBER 6, 2016 The fall rowing season, September through November, is the long distance training and racing season for crews. The fall regattas follow a “head race” format, where the course is significantly longer and boats leave the starting line one-by-one at set intervals, primarily racing against the clock and allowing many crews to compete simultaneously. Athletes New to Rowing - Learn to Row/Swimming Proficiency Requirements Athletes new to rowing (novices) must complete a learn-to-row program and show proof of swimming proficiency. Learn to Row programs are offered by local rowing organizations and usually take 2 weeks to complete. They are typically offered in the summer and fall. Athletes interested in joining the fall crew team who have not completed a learn-to-row program should contact Aaron Preetam for details on how to fulfill that requirement and for information concerning proof of swimming proficiency. Fall Pre-Season Practice August 29, 2016 – September 1, 2016 from 3:45 PM - 5:30. Location TBD (rowers will either be on campus or at Vesper pending the return of GFS shells from summer storage). For students and parents who are new to GFS rowing: practice begins promptly at 3:45 (i.e. arrive early so you are ready to practice at 3:45.) Pre-Season practice is not mandatory but coaches do need to know if rowers will be at practice in order to plan boat lineups. Fall rowers should email Aaron Preetam ASAP to let him know if they will be attending Pre-Season. Fall Practice Times Regular practice will begin the week of September 6, 2016. Practice will be held Tuesday - Saturday. Tuesday, Wednesday, and Friday practices will be at Vesper from 3:45 PM - 6 PM. Thursday practices will be on campus as the rowers will be erging. On campus practice ends at 5:30 pm. On Saturdays, practice will be at Vesper from 7:00 AM - 9:00 AM. (Note: on Tuesday, September 6th practice will be held on campus because it is a half-day of school.) 3

Fall Transportation Athletes take the 3:20 PM shuttle to Lloyd Hall during the week, but must arrange for their own transportation home from Boathouse Row after practice and to/from Saturday practices. Carpools home from practice and for Saturday practice are strongly recommended. Athletes who drive themselves to Boathouse Row must notify Coach Aaron Preetam. Fall Fees The fall rowing fee is $850. Local race fees for the regattas are included in the fee. Fall rowing fees can be broken into two $425 payments due in September and October. Checks should be to Germantown Friends School and sent to the Business Office. GFS is committed to making crew available to all athletes so there is scholarship available and a student is not required to be currently receiving financial aid from GFS to be eligible. Families in need of crew scholarship for the fall should contact Aaron Preetam. Note: Athletes who are accepted to compete in the Head of the Charles are responsible for their own transportation, lodging and race fees. Rowers going to the HOCR also usually cover the cost of the coaches’ transportation and lodging. Fall Uniforms Returning rowers use their uniforms (“unis”) from last spring. The novice rowers (or rowers who did not row in the spring) will wear matching t-shirts for their regattas. A new uni and jacket order is placed in the winter for the upcoming spring season. Fall Regatta Schedule  September 25, 2016: Kings Head Regatta, Upper Schuylkill River http://www.uppermerionboatclub.com/regatta.htm (Varsity 1x and 2x only)  October 15, 2016: Navy Day Regatta, Schuylkill River http://www.thenavydayregatta.com  October 22-23, 2016: Head of the Charles Regatta, Charles River, Boston, MA http://www.hocr.org. (only a very limited number of Varsity rowers will be eligible and accepted to compete)  October 30, 2016: Head of the Schuylkill Regatta, Schuylkill River http://hosr.org  Scrimmages with other fall programs are not listed. All scrimmages will take place during our normal practice time. Fall Crew Team Dinner A team dinner (for rowers and coaches only) is held the Friday night before the Head of the Schuylkill at a rower’s home. Parents are needed to prepare/drop off food.

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Vesper Waiver All athletes/parents must have a sign a waiver for Vesper Boat Club each year. A copy of the Vesper Waiver is included in the Appendix. US Rowing Waiver USRowing (usrowing.org) is the umbrella organization for competitive rowing in the United States and as such establishes the regulations for competitive rowing and organizes and appoints the US teams for world championship and Olympic competitions. All athletes must sign a US Rowing Waiver online annually each calendar year. (USRowing.org). The rower or parent can complete the US Rowing Waiver online. The easiest way to register and sign the waiver is to go to https://rosters.usrowing.org and use the following athlete/access code: Athlete/Access Code: AZ4LJ You will be directed through a series of questions and prompts including items like birthdate, emergency contact, some rowing questions. (You can get them all wrong and still sign the waiver) If the athlete is not already a member of US Rowing, there will be a prompt/link before you get to the waiver requiring the rower to first join US Rowing. Athletes only need the basic-free membership, even though you will be prompted to upgrade to the champion membership repeatedly. Once the athlete signs up for the basic-free membership he or she can then proceed to sign the online waiver. WINTER SEASON - NOVEMBER 14, 2016 THROUGH FEBRUARY 11, 2017 Winter season is a time to work on technique, train indoors on rowing machines called ergometers (“ergs”) and get in good shape for the spring season. Athletes who participate in winter training consistently do better during the spring racing season than those who do not. Winter season culminates with rowers competing in an Indoor Erg Competition. Winter Fees There is no charge for the Winter Crew Season. However, there is a small fee to register for an indoor erg competition (usually $10.00/rower) and for using the indoor rowing tanks at Agnes Irwin School (approximately $20/rower). Winter Practice Athletes train on campus and at the GFS Transportation Building doing a combination of erging (using the rowing machines), lifting and aerobic circuits. Winter Practice Times Practice runs Monday-Friday from 3:30-5pm. Near the end of the winter season, in February, the team tries to utilize indoor rowing tanks to hone technique.

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Winter Indoor Erg Competition Dates (tentative based on prior years) To test speed, the team will compete at either The Main Line Slide - February 4, 2017 http://www.regattaworks.com/mls/?id=135 The Center City Slam - February 11, 2017 http://centercityslam.com Winter Crew Team Dinner A team dinner (for rowers and coaches only) is traditionally held on the Friday evening before The Center City Slam at one of the rower’s homes. Spring rowers are also invited to attend. A small group of parents help with cooking. SPRING SEASON – FEBRUARY 18, 2017 THROUGH MAY 20, 2017 In the spring rowing season the races called “sprints,” are 1500 meters long, and boats race in lanes, up to six boats across. To accommodate all the competitors, “heats” are often necessary at the bigger regattas, with faster boats moving on to race in “finals.” GFS races in The Flick-Horvat Series which culminates with the City Championships in early May. In addition, GFS races at the Stotesbury Cup Regatta, the world’s largest High School Regatta. Athletes can qualify for the National Regattas based on their performances at the City Championship and the Stotesbury Cup Regatta. Spring Fees The charge for the regular spring crew season will be $2600/rower. However, GFS is committed to making crew available to all athletes so there is financial aid available and a student is not required to be currently receiving financial aid from GFS to be eligible. Families in need of crew financial aid for this spring should contact the GFS CFO by December 2,2016. Note: Rowers who qualify and race at nationals will be responsible for those costs including registration, transportation, and hotels. Financial aid is also available. Spring Uniforms Uniforms (uni) and jackets for novices are included in the fee. A new order will be placed in the winter for the upcoming spring season. Any additional gear (hat, extra uniform etc.) is optional and not included in the spring fee. Spring Deposit Families must pay a 50% deposit by January 6, 2017 to reserve their child’s spot on the crew team. Vesper Boat Club can only accommodate 36 rowers, so please get the deposit to the Business Office by January 6, 2017 or your child is not guaranteed their spot. The 50% deposit should be paid by a check ($1300) to “Germantown Friends School.” The remainder will be billed through FACTs as follows: • $650 due via FACTS on 2/17/17 • $650 due via FACTS on 3/17/17 6

Athletes New to Rowing - Learn to Row/Swimming Proficiency Requirements Athletes new to rowing (novices) must complete a learn-to-row program and show proof of swimming proficiency. Learn to Row programs are offered by local rowing organizations and usually take 2 weeks to complete. They are typically offered in the summer and fall and occasionally in the late winter. Athletes interested in joining Spring Crew who have not completed a learn-to-row program should contact Aaron Preetam for details on how to fulfill that requirement. At the start of the Spring Season, the novices all take a swim test together at a nearby pool. Spring Weekday Transportation to Boathouse Row On the days practice is at Vesper, athletes take the 3:20 PM shuttle to Boathouse Row. The athletes finish up practice and the coaches will get them out the door by 5:45 PM on Mondays - Thursdays, but practice lasts until 6:15 PM on Fridays. Athletes are responsible for their own transportation home from Boathouse Row. Carpools home from practice and to/from Saturday practice are strongly recommended. Athletes who drive themselves to Boathouse Row must notify Aaron Preetam. The schedule for the first week of spring practice  Saturday, February 18, 2017, 7:00 AM - 9:00 AM at Vesper Boathouse, 10 Boathouse Row. The entire team practices at this time followed by a Parent Open House and Information Session with Coaches at Vesper. Each rower is required to have at least one parent attend the Information Session.  Sunday, February 19, 2017 - off  Monday, February 20, 2017 - Varsity off. Coaches take the Novices to Penn Charter for their swim test. Novices should bring a plastic bag to carry their wet clothes (they have to swim in clothes), a towel and a change of clothes.  Tuesday, February 21, 2016 - Friday, February 24, 2016 4:00 PM - 5:45 PM (6:15 PM Friday) - all rowers at Boathouse Row. Coaches rotate rowers in and out of boats. The schedule for the second week of spring practice (Monday, February 27, 2017) and beyond Day

Workout/ Focus

Monday

Tuesday

Wednesday

Varsity OFF

Varsity 2k Test & lift
 ON CAMPUS

Varsity Low rate and harness power miles, miles, more miles

Thursday

Varsity 4x 10” w/ rate shifts

Friday Varsity 5 minute pieces that will eventually become speed work

Saturday

Sunday

Varsity 7-9 AM 2 x 2k

Varsity Races begin March 19th

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Day

Day

Monday

Tuesday

Novice Row LEG DRIVE Low rate and harness power miles, miles, more miles

Novice Row LEG DRIVE Low rate and harness power miles, miles, more miles

Wednesday

Novice OFF

Thursday

Novice 2k & lift
 ON CAMPUS

Friday Novice Coaches will rotate who will erg -with a rotation in terms of erg/run and then switch out of a boat

Saturday

Novice 9-11 AM

Sunday Novice Some novices will begin racing on March 19th. Novices NOT ready to race, will have practice during races.

Spring Break Practice Schedule (Note: dates are firm but times are tentative based on prior years) All Varsity and Novices are required to attend. Novices who are in 9th grade should be sure to schedule their 9th Grade “experience day” for either the first week of Spring Break or some other day that does not conflict with mandatory Spring Break Training.  Saturday, March 18, 2017 - usual Saturday practice  Sunday March 19, 2017 - 1st Flick (GFS will race)  Monday, March 20, 2017 - Saturday, March 25, 2017 - no practice  March 26, 2017 - 2nd Flick (TBD – GFS may not race this regatta)  Monday, March 27, 2016 - Friday, March 31, 2017 Practice 2x/day. Morning practice starts at 11:00 AM and ends at 1:00 PM. Afternoon practice will run at the usual time from 3:45 PM- 6:00 PM.  Saturday, April 1, 2017 - usual Saturday practice  Sunday April 2nd – 3rd Flick Spring Break Note: Vesper does not allow athletes to remain at Vesper in between the morning and afternoon sessions. On one of the days there will be a team lunch in between sessions for all rowers. On the other days, several center city crew families are usually willing to host athletes in between practice sessions. Spring Regatta Schedule  Sunday, March 19, 2017 http://www.phillyflicks.com/racing/schedule/  Sunday, March 26, 2017 http://www.phillyflicks.com/racing/schedule/ (to be determined  Sunday, April 2, 2017 http://www.phillyflicks.com/racing/schedule/  Sunday, April 9, 2017 http://www.phillyflicks.com/racing/schedule/  Sunday, April 23, 2017 http://www.phillyflicks.com/racing/schedule/  Sunday, May 6-7, 2017 - City Championships http://www.phillyflicks.com (PSRA has Champs listed for both days this year. In the past it has only been a one-day event.)

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Friday, May 19, 2017 - Saturday May 20, 2017 – Stotesbury Cup Regatta http://stotesburycupregatta.com. This is last race of the season for those who did not qualify for Nationals.

Spring Crew Team Dinner A team dinner (for rowers and coaches only) is held the Thursday evening before Stotesbury. Parents are needed to prepare/drop off food. The Philadelphia Scholastic Rowing Association (PSRA) GFS Crew is an associate member of the PSRA, a non-profit organization of more than 60 high school crew programs from Pennsylvania, New Jersey, Delaware and New York. The PSRA currently has 28 permanent (voting) member teams and is governed by a Board of Directors elected by the voting membership. The PSRA’s mission is to provide fair, safe and competitive rowing experiences to high school teams and their members and to serve as an advocate for junior and scholastic rowing. PSRA Rules Athletes should familiarize themselves with the PSRA Rules of Racing. They are found at http://69.195.124.72/~phillyfl/wpcontent/uploads/2013/02/PSRA_GENERALRULEBOOK.pdf. Rules of the River Athletes should also familiarize themselves with the Rules of the River. They are found at http://www.boathouserow.org/index.php/safety/rules-of-the-river Vesper Waiver All athletes/parents must have a sign a waiver for Vesper Boat Club each year. A copy of the Vesper Waiver is included in the Appendix. US Rowing Waiver USRowing (usrowing.org) is the umbrella organization for competitive rowing in the United States and as such establishes the regulations for competitive rowing and organizes and appoints the US teams for world championship and Olympic competitions. All athletes must sign a US Rowing Waiver online annually each calendar year. (USRowing.org). The rower or parent can complete the US Rowing Waiver online. The easiest way to register and sign the waiver is to go to https://rosters.usrowing.org and use the following athlete/access code: Athlete/Access Code: AZ4LJ You will be directed through a series of questions and prompts including items like birthdate, emergency contact, some rowing questions (You can get them all wrong and still sign the waiver).

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If an athlete is not already a member of US Rowing, there will be a prompt/link before you get to the waiver requiring the rower to first join US Rowing. Athletes only need the basic-free membership, even though you will be prompted to upgrade to the champion membership repeatedly. Once the athlete signs up for the basic-free membership he or she can then proceed to sign the online waiver. Crew Team Celebration A potluck cookout is usually held on a Sunday in late May for all the rowers, coaches, and families to celebrate the season. NATIONALS - MAY 22, 2017 THROUGH JUNE 11, 2017 Each year some GFS boats will qualify and race at National Regattas. National Regatta Schedule Scholastic Nationals, May 26, 2017 – May 27, 2017 in Camden, NJ. https://www.sraa.net. To row in this regatta a rower must qualify at the City Championships. US Rowing Youth Nationals, June 9, 2017 – June 11, 2017 in Sarasota, FL http://www.usrowing.org/events_new/youthnationals. To row in this regatta a rower must qualify at the City Championships. Fees Rowers who qualify and race at these national regattas will be responsible for the costs including registration, transportation and hotels. Financial aid is available. Rowers participating in national regattas also cover the cost of transportation and hotels for the coaches. SUMMER – MID-JUNE THROUGH LATE AUGUST Summer rowing season usually takes place from mid-June through August and is a great time to start rowing and learn the basics. For other rowers, summer is an opportunity to improve on technique, strength and speed. There are many summer rowing programs for rowers interested in working on their rowing over the summer. They include: Local Summer Programs  Bachelors Barge Club: Host several summer camps and learn to Row Programs in June and July. Information about their 2016 programs is posted at http://www.bachelorsbargeclub.org/junior-camps/ or email the club.  Conshohocken: (Malvern/Haverford School boathouse) Information about their summer 2016 program is posted at http://www.conshohockenrowingcenter.org/forms-brochures/  Crescent Boat House: Information about their summer 2016 program is posted at https://crescentboatclub.org/youth-rowing/ 10





Fairmount Rowing Association: The program generally runs from mid-June to late July, Monday - Friday from 430 PM - 7:00 PM. The cost in the past was around $850 for the summer. There were two weekend regattas for all and for the most competitive, experienced boats the opportunity to row at the USRowing Club Nationals and Royal Canadian Henley Regatta. The information and registrations forms for this program are usually posted in late May on the Fairmount Rowing Association website http://fairmountrowing.org/juniorrowing-program/ or you can email Coach Konopka at Episcopal Academy at [email protected] Undine Barge Club: Information about their summer program is posted at http://undine.com/wordpress/summer-programs/junior-program/2016-juniorsprogram/

Selection Summer Programs In addition there are two local summer programs that have selection criteria and require certain erg scores to participate:  Penn AC Gold http://pennac.org/programs/penn-ac-gold/  Vesper - http://vesperboatclub.org/elite-racing-team/summer-junior-program/ Out-of-Town Summer Rowing Camps  Craftsbury: http://www.craftsbury.com/sculling/sculling-camps/sculling-home/  In addition, many colleges host rowing camps through their boathouses during the summer months. GENERAL INFORMATION FOR ALL SEASONS VARSITY AND NOVICE TEAMS GFS Rowers are designated either Novice or Varsity. Novices are rowers in their first year of rowing. They are considered novices regardless of their age, grade level in school, or skill. The novice designation lasts for the academic year. After the first spring season, a rower is considered Varsity. Note: if a rower races as a Novice the summer before the school year starts, the rower loses their Novice status for the upcoming academic year. LIGHTWEIGHT ROWING Abbreviated “L” “Lt” or “Ltwt”, lightweight rowing is a category of rowing where limits are placed on the maximum weight of competitors. The rationale is that larger, taller people have a significant physical advantage and tend to dominate the sport. Weight Limits Lightweight women must weigh 130 pounds or less. Lightweight men must weigh 150 pounds or less. Openweight rowers have no weight restrictions.

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Certification Letter The PSRA is requiring all teams competing in lightweight events to submit a Lightweight Certification Letter to the PSRA before any lightweight rower can compete. This certification ensures that an athlete has been weighed at least four weeks prior to competition and has been medically cleared to compete safely at the prescribed lightweight limits. All schools must submit proof of Lightweight Certification for all competing lightweight athletes. Attached in the Appendix is a letter from GFS Head Athletic Trainer Maryanne Rawlings regarding lightweight certification. WHAT TO EXPECT AT PRACTICE Respect Safety is paramount and time on the water is precious. It can be quite difficult to bow (steer) a boat, so the only voice athletes should hear is bow. This starts from the time athletes get hands on the boat, until the boat has been safely put back into the boathouse. Use discretion when seeking clarity from your coach regarding any instruction. Conversations are welcomed before or after practice, not in the middle of practice. Practice is mandatory Practice is the foundation of success in any sport. Rowing is a unique sport in regards to practice because if just one member of a boat does not attend practice, the other athletes in that boat are unable to practice. Therefore, all athletes are expected to attend all scheduled practices. Excused Practice The coaching staff recognizes that legitimate conflicts arise and ask when at all possible, that athletes notify coaches in advance of an impending absence by email: Varsity email Aaron: [email protected] Novice email Jeff: [email protected] The athlete’s email should give a full explanation for the absence. If the athlete is in school, it is expected that the athlete will be at practice. Telling a friend to tell a coach does not work and will be considered an unexcused absence. An unexcused absence may result in not competing in the next regatta. Equipment Accidents happen, but if an athlete does not inform the coaches they will not be able to repair the shells (boats) in a timely manner. In addition, the coaches are required to report any accident to the Schuylkill Navy. In the event of a collision, athletes are required to draft a formal report. Weather On the water practice generally continues in all weather conditions, except lightening and extremely high winds. Indoor practice continues in all weather conditions. 12

WHAT TO WEAR/BRING TO PRACTICE Required Gear Athletes should ALWAYS have the following gear in their sports bag:  Winter hat  Appropriate clothing for practice and the weather including thin layers, dri-FIT or lightweight wool, etc.  Change of clothes  Sneakers/running shoes  Towel  Water bottle  Medication Suggested additional items:  Cap/Sun Visor  Sunscreen  Sunglasses - the glare on the water can make it hard for rowers to see. Heart Rate Monitors Varsity rowers must have a heart rate monitor. Varsity Rowers are given heart rate ranges for all the workouts after they complete a step test. The watches with the chest strap provide better data and allow the rower to put the watch on the handle or on an oar, which is not possible with the non-strap watches. The base Polar heart rate monitor will suffice, but it there are also a number of newer cheaper companies. REGATTAS/RACE DAY EXPECTATIONS GFS Boats GFS generally enters men’s and women’s singles (1x), doubles (2x), and quads (4x) in the Novice, Freshmen, Lightweight, Junior Varsity, and Varsity divisions. Brief Explanation of the Novice, Junior Varsity and Varsity Divisions: A Novice rower may be “moved up” by a Coach to compete in a Junior Varsity or Varsity event; however, athletes who have had one year or more of crew experience cannot row as a Novice and must row as Junior Varsity/Varsity. Any rower who has previous experience who is not a senior in high school can race in a Junior Varsity boat. Seniors (unless they are Novices) must race Varsity. Other rowers may be placed in the Varsity boat at the coach’s discretion. Race Times Race times are not posted until a few days before the regatta. The Parent Communications Coordinator will usually send out the schedule each week. Parents should also check the regatta website for race times as they can change slightly prior to the start of the regatta. Please note that on race day while the officials do try to adhere to schedules, race starts may run ahead of, or behind, schedule.

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Arrival Time on Race Day Rowers are expected to arrive at the boathouse two (2) hours prior to their race. Rowers should plan on doing an additional workout after the race for the entire Flick series to prepare for heats and finals at the larger regattas. It is also expected that rowers will support their teammates (respective varsity or novice boats) by watching their races when their races/practices are over. Getting to Vesper Boathouse on Race Day Kelly Drive will be closed between Strawberry Mansion Drive (north) and Fountain Green Drive (south). The East Park detour will be in place so please allow extra time to get to Boathouse Row if you are coming from the North West. PARKING Parking for Fans for Regattas on the Schuylkill Only vehicles with parking passes are allowed through police barricades on Kelly Drive. If you do not have a parking pass for Kelly Drive, there is remote parking available in Fairmount Park if you follow the detours, but it does not officially begin until the 2nd Flick. There is a link on the PSRA website with a lot of details regarding parking. Please take a minute to familiarize yourself. It may save you a headache. http://www.phillyflicks.com/spectators/parking/ Beginning with the 2nd Flick, shuttle trollies pick up near the entrances to the parking grounds. There is a $15 fee to ride the shuttle. Shuttles run regularly and will drop you off along Kelly Drive at designated parking stops. However, we have found the shuttle drivers to be very accommodating and will often drop you off wherever you tell them (near our tent for instance). Another option to the shuttle is to walk down behind the Mount Pleasant Historic House and end up on Kelly Drive. This is sometimes a treacherous route. The paths are manmade, not park monitored. You need to be able to climb/manage some steep areas. Walk behind the mansion and look for the path it is pretty easy to find. This is a good option for the 1st Manny Flick since there are not shuttles running. Lastly, in the nicer weather many GFS parents ride their bikes to the river to watch the regatta. Parking Passes The PSRA allots each member team a few parking passes. The passes allow you to park on Kelly Drive in designated parking locations during the Manny Flicks and City Championships. The passes are dated and can only be used on the designated date. We usually receive 4 passes per each Flick. (Parents that sign-up for "tent set-up" will receive a pass if they need one. These passes are first distributed to the tent set up crew and one person from the tent breakdown crew. If there are any extra passes, we

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try to give them to families who are bringing grandparents or other fans who have difficulty walking. RACE RESULTS All race results are published online through the regatta websites as well as on the Regatta Central website and on the Row Town website. https://www.regattacentral.com/results/ http://rowtown.org/lrs/ BLISTER CARE http://www.row2k.com/features/789/Swiss-Cheese-Hands--the-care-and-feeding-ofrowing-blisters/#.Vt9DWVKxHzJ NUTRITION INFORMATION http://ww.usrowing.org/DomesticRowing/NutritionFeatures.aspx VOLUNTEER OPPORTUNITIES AND EXPECTATIONS OF PARENTS As someone once said (allegedly Churchill but not sure that is accurate), “we make a living by what we do, but we make a life by what we give.” Not only is crew an expensive sport but crew also requires a lot of parent involvement and support. GFS has an incredible community of rowers, coaches and parents. Parents are needed to fill leadership positions; host team breakfasts, lunches and dinners; drive the launch at the regattas; fulfill our PSRA volunteer requirements; and help out at regattas by setting up a GFS hospitality tent and contributing food. PARENT COORDINATORS Several parents are needed to fill leadership positions each year. These positions include the following:  Parent Communications - responsibilities include assisting coaches in all parent communications; updating the crew handbook; emailing boat assignments and race schedules before each regatta; soliciting hosts for team dinners, etc.  Tent & Parking Pass Coordination - manage the weekly tent sign up and distribution of parking passes  PSRA Representative - attend the annual PSRA meeting in January; coordinate PSRA annual volunteer assignments  Fan Wear - make arrangements for ordering fan wear including hats, t-shirts. Tasks include taking and placing orders, collecting money, distribution. OTHER VOLUNTEER OPPORTUNITIES Throughout the year parent volunteers are needed to host team breakfasts, team dinners before major competitions, a team lunch during spring break practice, and an end of season celebration in June. Team meals can be done potluck style. If you are

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interested in hosting a team event, please contact one of the Parent Communication Coordinators. VOLUNTEER LAUNCH DRIVERS One of the responsibilities of being on boathouse row is providing launches and drivers for the regattas. GFS needs parents to volunteer to drive a launch for each regatta. If you are interested in driving a launch (Aaron says it’s easy and parents who have volunteered say it’s lots of fun), please contact the Parent Communication Coordinator(s). PSRA SPRING VOLUNTEER REQUIREMENTS As an associate member of PSRA, GFS is required provide volunteers from time to time. In the past GFS parents have been asked to provide lunch for the regatta referees (all of whom are volunteers) or to work at the Lightweight Weigh In the morning of one regatta. The GFS PSRA Representative will communicate any PSRA requests and solicit volunteers. THE SPRING TENT Crew is a very social sport largely because regattas often last all day. While each boat has their prescribed time to row, athletes and their families are encouraged to stay to support the team members racing in other boats. Once we get to the Stotesbury Cup Regatta, races can run two days if boats advance to the next round of races. Being such a social sport, crew hospitality tents are a long-standing tradition in the rowing community. Parents are expected to volunteer in connection with the hospitality tent. What is the tent? The tent is a fun place for GFS Crew fans to gather on the riverbank and cheer on the team together as well as a place for hungry rowers, coaches and fans to get a bite to eat. In the spring, the GFS Crew Parents set up a tent for all 5 flicks as well as City Championships and the Stotesbury Regatta. GFS Crew does not set up a tent in the fall. Where is the tent located? The GFS Tent is located on the riverbank, just north of the grandstand and Columbia Bridge along that stretch of bank between the Jack Kelly Statute and the parking lot north of the grandstand. We set up in between the larger Merion Mercy and SCH Tents. How do you find the GFS tent? The GFS Tent has a white roof (and white sides when it rains) and a GFS Banner hanging from it. We try to pitch the tent in the same location each week. Many peer schools have very elaborate tent set ups – double wide tents, huge gas grills, even an occasional fire pit (totally illegal!). At GFS, we keep it simple. How can parents do their part? 16

Every family is expected to sign up for at least one tent set up or tent breakdown slot. In addition, every family is expected to take a few turns bringing food to the tent. At least one Varsity parent will be on every tent set up crew so Novice parents can sign up for tent set up and not worry that they do not know what they are doing. Breakdown is quick and straightforward so a Varsity parent is not needed on every breakdown crew. Note that at least one of the people doing breakdown will take the tent and equipment home with them and then bring it back the next Sunday and be part of the set up crew. We have organized everything so that it all fits in one regular size car. How do I sign up for Tent Duty? Each week the Tent Coordinator will send out a sign up for tent set up, food, and tent breakdown for each regatta. We use sign up genius. http://www.signupgenius.com/go/20f0e49a5af2ba75-gfscrew2. Included in the Appendix is a sample sign up list. What does Tent Set Up Involve? Needed: One Varsity parent and three additional parents to set up the tent on the riverbank for each regatta Time: Entrance to Kelly Drive and the Grandstand Parking Area is from the North with a parking pass. The PSRA has been changing the rules each year but in 2016 the Drive opened at 600 AM. Plan to arrive at the regatta entrance at 600 AM. The park land is public land so tent sites are first come/first serve. That said many of the crew programs have been setting up in the same spot for years. 600 AM arrival is necessary or else GFS may be squeezed out of the tent spot by bigger tents or at the larger regattas by out of town schools. The tent set up takes about 20-30 minutes – way quicker than it takes to read about the tent sent up! Set Up Tasks: • Before the regatta replenish the water bottles in the cooler (holds 2 cases of water bottles) and bring the cooler • Write the GFS race times/events on the team white board (recommend you do this at home the night before) and bring the board • Bring the small bin containing tent stakes, hammer, napkins, trash bags, tablecloth, leftover non-perishable food and the GFS banner • Put up and secure the tent with stakes - hammer them into the ground. Usually we only put up the roof but if it is raining we also put up the sides • At our tent site spread hay under and around our tent if it is muddy to prevent fans from slipping. (Note: A Tent Set Up parent needs to pick up a hay bale at home depo for the 1st flick and if the hay is not used it will be passed on to the next set up crew. If the hay gets used one week, a Tent Set Up Parent will need to pick up another hay bale for the coming regatta)

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• Transport/set up the folding table for the food. Put the tablecloth on the table and secure it using the clips in the bin. (The tablecloth ends up in the river if it is windy and it is not secured) • Hang the GFS banner from the tent using the bungee cords in the bin. A few logistical notes for driving to the tent set up: Parents doing tent set up may want to rendezvous and drive into the parking pass-only area in one car. Your parking pass is collected as you enter so assuming you leave after setting up, you won’t have a parking pass for later in the day when you come back to watch races. In prior years, you were able to get to the grandstand parking area for set up from center city without a parking pass as long as you arrived by 530 AM before the Kelly Drive shuts down in that direction. The police allowed that early in the season last year but by the 3rd or 4th flick you were not able to do that and needed to enter from the north. Because of the limited number of passes we often had Center City parents who volunteered for tent set up ride their bikes and meet the folks who were bringing the tent by car. Food for The Tent Needed: We need multiple families to bring food each week. A food sign-up sheet is posted through sign up genius each race week in the beginning of the week. Included in the Appendix is a sample sign-up sheet. Time and Tasks: Bring the food when you come to watch your child race that day. Note: For the Flicks it is unlikely that all the kids will make it to the tent before the last GFS rower races but certainly at Cities and Stotesbury there will be time for the kids to come to the tent. Consequently, it is a little difficult to predict exactly how much food we will need each week so we often make adjustments to the sign up from week to week. Tent Breakdown Needed: 4 parents (one for each leg of the tent). At least one of these parents will take the tent and equipment home with them and bring it back the following week for set up. We are keeping the tent supplies minimal: folding tent, folding table, whiteboard, rolling cooler, a small bin, any left-over non-perishables and maybe a bale of hay in a large trash bag unless we used it that day. It will all fit in a regular size car. Time: The coaches want the rowers after their races and warm downs to come to the tent, get a bite to eat and cheer on their teammates. So that means we break down the tent after the last rowers have finished racing (mid to late afternoon). Gender specific racing begins with the third flick with the women and men switch each week who races in the morning and who races in the afternoon. Accordingly, parents of boys should sign up for breakdown when the boys are racing the afternoon and parents of girls should sign up for breakdown when the girls are racing in the afternoon.

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Breakdown Tasks: • Take down the tent • Pack up and take the table, cooler with any unopened water bottles, the white board, non-perishable food items and the bin (containing the hammer, stakes, tablecloth, paper goods, trash bags, GFS Banner) • Bag up any leftover perishable food and trash from our tent and leave the bags by the trash bin for the city to remove • If the hay bale was not used take it with you and bring it back next week for set up (it will be in a large trash bag) • Whichever car is being used to haul away and store the supplies until the next week will get parking pass so they can park near the tent to pack up (or do a drive by) • At least one of the breakdown people brings back the tent and equipment the following week and helps set up. Early in the week, this person should also send the Tent Coordinator an email letting her/him know if the tent is low on paper products or trash bags or in need of a hay bale so she those items can be added to the sign up for the next week Special Logistics for Tent Set up for City Championships and Stotesbury Regatta City Championships: Parent tent locations may be staked-out prior to the City Championship. Only stakes and tape may be used. We use yellow caution and old stakes. Two parents are needed to stake the GFS claim by Thursday at the end of the day at the latest. If we arrive before our tent neighbors (Merion Mercy and SCH) we try to leave plenty of room for them to stake out their tents. Tent set up then takes place as usual on the morning of City Championships. Stotesbury: Similarly for Stotesbury, parent tent locations may be staked-out prior to the Regatta. Only stakes and tape may be used. We use yellow caution and old stakes. Two parents are needed to stake the GFS claim on Monday or Tuesday before Stotesbury. If we arrive before our tent neighbors (Merion Mercy and SCH) we try to leave plenty of room for their tents. The actual tent set up for Stotesbury takes place at 630 AM on the Thursday morning before the Stotesbury regatta. We only raise the tent part way on Thursday morning to prevent the tent from blowing away. Rowing begins on Friday so the first fans are asked to finish raising the tent, fill out the white boards, etc. when they come on Friday morning. Rowers race on Friday and Saturday so the tent may need to be restocked for Saturday if a lot of rowers are racing in Finals. Note: GFS only gets one parking pass for Stotesbury and that pass is given to the parent who is taking away the tent on Saturday. A parent volunteer is also needed to store the tent, table, bin, and white board until the following spring. GLOSSARY OF ROWING TERMS THE BOAT (SHELL) The word shell is often used in reference to the boats used because the hull is only about 1/8" to 1/4" thick to make it as light as possible. Boats or shells were traditionally 19

made from wood, but most shells today are fabricated from composite materials such as carbon fiber, fiberglass, or Kevlar. SWEEP AND SCULLING There are two types of boats or shells used in rowing, sweep and sculling. In sweep rowing, each athlete has one oar. In sculling, each athlete has two oars, one in each hand. Currently all GFS boats are sculling. BOAT CLASSIFICATIONS The sub-types of rowing shells are classified according to the number of rowers in the shell and if the shell is a sculling shell or a sweep shell and equipped for a coxswain. Currently GFS rows (sculls) in singles (1X), doubles (2X) and quads (4X). BOAT ABBREVIATIONS/DESIGNATIONS For brevity, each type of racing shell has a specific designation code as follows:  “x” means a sculling shell  No “x” means a sweep shell  “+” means there is a coxswain on board  “-“ means there is no coxswain  “L” “Lt” or “Ltwt” in front of the boat designation indicates lightweight  “M” designates a men’s crew  “W” designates a women’s crew So, a Women’s lightweight quad would be designated WL4x. Included in the Appendix is a depiction of all the boat classifications. BOAT SEATS Each seat in the boat is numbered from the bow (front) to the stern (rear). Each rower has his back to the direction the shell is moving and power is generated using a blended sequence of movement of the rower's legs, back and arms. The rower sits on a sliding seat with wheels on a track called the slide. BOW The front section of the shell; also used as the name of the rower sitting nearest to the bow BUOY A floating marker that is used to lay out a course, usually look like big red, orange or yellow balloons CATCH The entry of the blade into the water at the beginning of the stroke; the point at which the oar is placed in the water.

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COXSWAIN (pronounced cox’n). The person who steers the shell and is the on-the-water coach for the crew using a microphone system (cox box). CRAB A stroke that goes bad. The oar blade slices the water at an angle and gets caught under the surface, often referred to as “catching a crab.” This results in the blade being stuck in the water, severely slowing the boat down and throwing off the set. DOUBLE A two person sculling shell; symbol is 2x DRIVE POWER PORTION OF THE STROKE When the blades are in the water, the boat is in the ‘drive’ phase of the stroke cycle ERGOMETER/ERG The Concept II rowing ergometer. This machine is used to build and measure the endurance and level of fitness of the athlete. Erg scores may also be used to determine placement in a particular boat line-up. Ergs use wind resistance to replicate the sensation of water resistance felt while rowing. ERG SCORE The rower’s time to row a certain distance on the machine (typically 2000 meters). FEATHER The action of rotating the blade so that it parallels the water on the recovery. This minimizes resistance to air and water. FINISH/RELEASE End of the drive during which the blade comes out of the water in preparation for the recovery FLICKS - In the past, the only regattas on the Schuylkill were the City Championships, the Catholic League Championships, and the Stotesbury Cup Regatta. There was, therefore, not a lot of time to size up the competition. To solve this problem, local rowers came up with a series for the competitive crews to duke it out at the "flicks" on the famous Schuylkill racecourse. The “flicks” are named after Manuel A. Flick, a father who organized the first series in the 1950s. They later broadened to invite all scholastic crews part of the Philadelphia Scholastic Rowing Association (PSRA). FULL PRESSURE The top level of exertion of which a rower is capable

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JUNIOR Rowers under 19 years old PIECE Any individual part of a workout PORT Left side of the shell when looking at the bow QUAD Four person sculling shell; symbol is 4x RACKS Tiered wood or metal structures in the boathouse used to hold the shells RATE OR RATING Number of strokes per minute being rowed by a crew; varies with type of race, size and experience of crew RATIO This is the relationship between how fast the rowers pull the oars through the water (the drive) versus how fast they move on their slides between the releases and the catch (the recovery) READY-ALL, ROW Starting command for most races RECOVERY One of the four stroke phases - The time between drives, when the blade of the oar is traveling through the air in a feathered position RIGGER Metal arms/tubes that are bolted to the body of the shell, in which the oarlocks are attached RIGGING Attaching the riggers to the shell (a shell CANNOT be transported with the riggers attached) SCULLING One of the two disciplines of rowing, where rowers each use two oars. Singles, doubles and quads are sculling boats.

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SET The balance of the boat SINGLE One person sculling shell; symbol is 1x SLINGS Collapsible/portable frames with straps upon which a shell can be placed STARBOARD The right side of the shell when looking at the bow STERN The rear section of the shell STROKE The rower who sits closest to the stern; sets the rhythm or cadence for the boat, with all rowers behind him/her following his/her cadence SWEEP One of the two disciplines of rowing, where rowers use only one oar. Pairs (for two people), fours (for four people) and eights are sweep boats. Pairs and fours may or may not have a coxswain, while eights always have a coxswain. YOU DID WHAT TO THE BOAT? Phrase that coaches hope to never say!

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APPENDIX

A-1

VESPER BOAT CLUB WAIVER

VESPER BOAT CLUB ACCIDENT WAIVER AND RELEASE FROM LIABILITY PRINTED NAME OF PARTICIPANT

AGE

SIGNATURE

DATE

I acknowledge that participation in sculling or rowing (the "activity") is an extreme test of a person's physical and mental limits and carries with it the potential for death, serious injury and property loss. The risks include, but are not limited to, those caused by terrain, body of water, facilities, temperature, weather, condition of athletes, equipment, vehicular traffic on and off the water, actions of other people including, but not limited to participants, volunteers, and instructors. I hereby assume all of the risks for participating in the activity. I realize that liability may arise from negligence or carelessness on the part of the persons or entities being released, from dangerous or defective equipment or property owned, maintained or controlled by them or because of their possible liability without fault. I certify that I am a good swimmer capable of swimming 100 yards, that I am physically fit, that I have sufficiently trained for participation in this activity, and that I have not been advised to not participate in this activity by a qualified medical person. I acknowledge that the agents of the activity will use this Accident Waiver and Release of Liability (AWRL) form and that it will govern my action and responsibilities at said activity. In consideration of my application and permitting me to participate in this activity, I hereby take action for myself, my executors, administrators, heirs, next of kin, successors and assigns as follows: (A) WAIVE, RELEASE AND DISCHARGE VESPER BOAT CLUB INC. AND ITS DIRECTORS, OFFICERS, EMPLOYEES, VOLUNTEERS, REPRESENTATIVES AND AGENTS FROM ANY AND ALL LIABILITY FOR MY DEATH, DISABILITY, PERSONAL INJURY, PROPERTY DAMAGE, PROPERTY THEFT OR ACTIONS OF ANY KIND WHICH MAY HEREAFTER ACCRUE TO ME INCLUDING MY TRAVELING TO AND FROM THIS ACTIVITY; (B) INDEMNIFY AND HOLD HARMLESS VESPER BOAT CLUB INC. AND ITS OFFICERS, DIRECTORS AND AGENTS FROM ANY AND ALL LOSS, LIABILITY OR CLAIM, WHETHER FOR PROPERTY DAMAGE OR PERSONAL INJURIES, ARISING FROM OR IN CONNECTION WITH MY OR MY FAMILY'S USE OF VESPER BOAT CLUB AND PARTICIPATION IN ACTIVITIES ASSOCIATED THEREWITH, WHETHER OR NOT INVOLVING THE PARTIAL OR CONCURRENT NEGLIGENCE OF VESPER BOAT CLUB'S OFFICERS, DIRECTORS OR AGENTS. I hereby consent to receive medical treatment, which may be deemed advisable in the event of injury, accident and or illness during this activity. I understand that during instruction or related activities, I may be photographed. I agree to allow my photo, video or film likeness to be used for any social, instructional, or Club promotional purpose by Vesper Boat Club personnel. I must specifically release any use by other persons in writing. This AWRL shall be construed broadly to provide a release and waiver to the maximum extent under applicable law. I hereby certify that I have read this document, that I have had an opportunity to have it reviewed by counsel, and that I understand its content.

PARENT / GUARDIAN WAIVER FOR MINORS (less than 19 years old) The undersigned parent and natural guardian, or legal guardian, does hereby represent that he/she is, in fact, acting in such capacity and agrees to save and hold harmless and indemnify each and all parties referred to above from all liability, loss, cost, claim or damage whatsoever which may be imposed upon said parties because of any defect in or lack of such capacity to so act and release said parties on behalf of the minor and the parents or legal guardian. (If under 19 years old, parent or guardian must sign below.) PRINTED NAME OF PARENT/GUARDIAN

AGE

SIGNATURE

DATE

A-2

LETTER RE: LIGHTWEIGHT CERTIFICATION Dear GFS Crew Parent, In my role as Athletic Trainer, Aaron Preetam has asked me to assess and certify the rowers who are interested in being classified as a “lightweight” for this rowing season. You can read more about the Lightweight Health Certificate at https://www.sraa.net/lightweight-health-certificate/ I am certified to conduct similar weight assessments for the wrestlers. The national wrestling assessments have been developed to ensure that every athlete is competing at a weight that is healthy for their body type. Though it is not mandated by rowing to do so, I have utilized the same wrestling assessment protocols for the rowers because I believe it gives a greater insight into whether it is in the rower’s best interest to be a “lightweight”. The protocol includes (1) a hydration test to ensure that the athlete is not maintaining their weight by dehydrating themselves, (2) weight, and (3) a body fat assessment using skinfold calipers. If an athlete’s body fat percentage is on the low end of the range, the general recommendation is that they should not be permitted to lose weight to compete. I did not share with the athletes their body fat percentage, as I find some athletes become focused on the numbers in a manner that is not always beneficial to them. I have included them in the information for you as a parent. As in any weight specific sport, there at times can be concern that the athlete may fall into unhealthy thought patterns or habits around food and weight management. We at GFS, the athletic training staff, the nursing staff, the school psychologists, and the coaches, want to partner with you at home in ensuring that our athletes have the information and support they need to make healthy and safe choices about food, exercise, and performance. Below you will find a few sports nutrition resources you may find helpful along with your child's assessment information. Before we can submit the Lightweight Health Certificate to the Scholastic Rowing Association of America (SRAA), we must receive your signature on the HIPAA Privacy Authorization Form, which allows us to disclose your child’s information to the SRAA. Please return the form to Aaron Preetam. Please contact Aaron or me with any questions or concerns. Sports Nutrition Resources http://www.chop.edu/services/sports-medicine-nutrition#.Vso9MnQrIy4 http://www.pamf.org/teen/health/nutrition/sportnutrition.html http://fnic.nal.usda.gov/lifecycle-nutrition/teen-nutrition

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SAMPLE TENT SIGN UP GENIUS

A-4

BOAT CLASSIFICATIONS

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A-5

GFS CREW ARCHIVES PSRA City Championships May 2016  1st Place, WN1x (Claire Weiss)  1st Place, MN4x (Bix Komita Moussa, Wiley Corlett, Henry Ziegler, Seve Reitano)  1st Place, WJV1x (Rei Marshall)  2nd Place, WV1x (Addie McKenzie)  2nd Place, MV2x (James Wright, Andrea Berghella)  2nd Place, WLt.4x (Maya Esberg, Kathleen Maguire, Tessa Curry, Rebecca Genyk)  3rd Place, WN4x (Eleanor Cheung, Isabela Viswanath, Chloe Smith-Frank, Sofia Newberg)  3rd Place, WF4x (Isabel Ortega, Andrea Regli, Ayla Malefakis, Sophie Henisz)  4th Place, WJV2x (Sam Pancoe, Laila Okeson)  4th Place, MLt.2x (Eric Shen, Gabriel Sher)  6th Place, WJV2x (Sydney Slavitt, Lily Zukin)  6th Place, MJV4x (Graham Arms, Preston Choe, Akintunde Sogo, Luke Cartrite) May 2015  1st Place, MN2x (James Wright, Gabriel Buyske-Friedberg)  2nd Place, MV1x (Andrea Berghella)  2nd Place, Wlt.4x (Sam Pancoe, Olenka Jain, Rebecca Genyk, Tessa Curry)  3rd Place, WV2x (Sophie Bartholomew, Addie McKenzie)  3rd Place, WF4x (Lily Zukin, Rei Marshall, Alice Daeschler, Sydney Slavitt)  6th Place, MN4x (Graham Arms, Preston Choe, Luke Cartrite, Eric Shen) May 2014  1st Place, MN1x (Andrea Berghella)  2nd Place, WN1x (Laila Okeson)  3rd Place, MV1x (Ethan Genyk)  3rd Place, WJV 2x (Sophie Bartholomew, Addie McKenzie) May 2013  1st Place, WN4x(Rebecca Genyk, Tessa Curry, Addie McKenzie, Sophie Bartholomew)  3rd Place, MV1x (Andrew Bair) Stotesbury Cup Regatta May 2016  1st place Petite Final, WV1x (Addie McKenzie)  4th Place, MV2x (James Wright, Andrea Berghella)  4th Place Petite Final, MV1x (Bix Komita-Moussa) A-6

 

4th Place, WF4x (Isabel Ortega, Sophie Henisz, Andrea Regli, Ayala Malefakis) 6th Place, WJV4x (Maya Esberg, Kathleen Maguire, Sam Pancoe, Ellie Cheung)

May 2015 Germantown Friends  3rd Place, WF4x (Rei Marshall, Lily Zukin, Sydney Slavitt, Alice Daeschler)  6th place, W V2x (Sophie Bartholomew, Addie McKenzie) SRAA National Championship Regatta May 2016 Zanesville, Ohio  1st place, WLt. 4x (Sam Pancoe, Maya Esberg, Katie Maguire, Ellie Cheung)  2nd Place, WF4x (Andy Regli, Isabel Ortega, Sophie Henisz, Ayla Malefakis)  6th Place, MLt. 2x (Gabe Sher, Eric Shen) May 2015 Cooper River, Camden NJ  4th Place, MV1x (Andrea Berghella)  4th Place, WLt.4x (Sam Pancoe, Tessa Curry, Maya Esberg, Rebecca Genyk)  5th Place, WF4x (Rei Marshall, Lily Zukin, Sydney Slavitt, Alice Daeschler)  14th, WV2x (Sophie Bartholomew, Addie McKenzie) May 2014 Mercer Count Park, Princeton Junction, NJ  7th Place, WJV4x (Olenka Jain, Sophie Bartholomew, Addie McKenzie, Tessa Curry) Head of the Charles October 2015  23rd Place, WV1x (Addie McKenzie)

A-7