Body By Chad

This is a great opportunity to stay in shape (or get in shape) while you have some extra free time. The workout we did for High School Bowling can be done at home:) Also Chad Rinehart has put together a great program for you that can be done at home. Details from Chad….

Please read all of the following and look over the entire workout and pages. It will be best to look over each workout the day before so if you have questions I will have time to respond.

Below is a link to a workout that may be done at home using no equipment or minimal equipment. I plan on making the workout 4-6 weeks, currently week 1 is done. Each exercise has a hyperlink to a youtube video showing the exercise. Each part of the workout, outside of the sprints, has a timer link to an online timer that you may use to keep pace with the workout. If there is a day that you cannot get outside to do the sprints either substitute with another high speed movement or do the sprint portion the next day.

Most of the exercises can be done with only body weight. For those that cannot I encourage you to be creative. Use milk jugs, large cans or bottles, or a backpack filled with books. You may want to buy a jump rope for a cheap indoor exercise apparatus.

Lastly, I hope to incorporate a new software called teambuildr by the end of the week. After that point you will be able to download the app and I will send you a code that will have the workouts on your phone to use. We will use this app and will not be going back to using paper cards when we return to the GPEC.

Workout Link

Workout Explained

At Home Training Ideas

Have a great day,



Middle School Cancellation

Along with the recent school closing, the school district has asked that we cancel all youth activities until further notice.   

Since we only have 2 weeks remaining in the season, it is with a heavy heart that I must announce the cancellation of the remainder of our middle school season, effective immediately.  

I will be able to issue a partial refund for the remainder of our unused funds, $40 for each middle school bowler.  I will have this available at the bowling alley tomorrow night (Tuesday) from 6:30 – 8:30.  If you are unable to retrieve funds at that time please let me know and we can make arrangements for you to pick them up at another time.  

We will find some time once this epidemic has passed for individual lessons and group competitions along with the high school bowlers.  


Performance Psychology

Bowling is one of the most mentally grueling sports.  You are standing all alone in front of your peers and family.  There is no-one to pass the ball to. You just have to perform each and every time you step on the approach.  

Now W-SR is giving you the chance to learn how to deal with that pressure, take the lid off what is holding you back, and realize your true potential.  Join presenter Mark Schwab in the Rada for a free series to unlock what you are truly capable of.  Details here  


End of Season Banquet

This Saturday, February 29th, at 3:00 we will meet in the Parish Hall of St. Paul’s church to celebrate this years accomplishments. Everyone will go home with something. Many awards go to unsuspecting bowlers. Don’t miss out on your honor:

Intra-squad tournament results
Academic team
Rookie of the year
Improvement awards
…and much more

Family and returning graduates welcome. Please bring a dessert to share for a short celebration planning to last about an hour.

Directions can be found here


W-SR Girls advance to state tournament!!

The state tournament will be held on Tuesday February 25 (Class 2A) at Cadillac XBC, 650 LaPorte Road, Waterloo, IA. The tournament will begin at 10:00 a.m. with the Parade of Bowlers and the National Anthem. Actual competition will begin at approximately 10:20 a.m. Spectators that purchase online tickets from the GoFan website will be admitted at 8:30 a.m. Spectators purchasing tickets on-site will be admitted at 9:00 a.m.  Map with entrances.

Coaches would like to see all bowlers that participated in sub-state, both boys and girls, at our normal practice time tonight with their Jerseys.  Girls please be prepared for a photo.  

We are making Go-Hawk state bowling t-shirts.  Due to the tight turn-around time, we will need to collect those orders by 4:00 today.  Money is due at practice tonight.  Please respond to this email with the sizes you want.  Know that if you mail me an order you will be responsible for the cost, you will not be able to change your mind later. Shirt cost will be $18.