Sunday, August 29, 2010

Workouts Week 4

Monday August 30 – Meet at 3pm at GHS, room 120. Workout – 2 mile warm, cals, high knees, then to the woods by school. 4 x 800m at RACE PACE, NOT ALL OUT. 2 mile cool.
Tues 31st – 2 mile warm, 30-60 minutes EASY. GET UNIFORM AFTER YOUR RUN IN COACHES ROOM.
Wed Sept 1 – TEAM PIC 1pm—show up with your uniform ON, Bus departs for Clare at 1:30pm. Freshmen race at 430pm, Soph at 5pm, Jrs at 530pm and Seniors at 6pm. Home about 830pm.
Thursday – 330pm at ASPEN PARK, 2 mile warm, easy 6 mile loop.
Friday – 9am at ASPEN PARK – 2 mile warm, cals, high knees, LONG EASY RUN 45-90 minutes. If you CANNOT MAKE the 9am practice let me know and I will come back to Aspen for a 6pm practice. To compete at Charlevoix Mud RUn you need 5 consecutive practices (Friday, Tues, Wed, Thurs, Fri, Mud Run Sat)
Saturday - OFF
Sunday Sept 5th – LONG EASY RUN ON YOUR OWN 45-90 minutes
Monday – NO SCHOOL LABOR DAY, LONG EASY RUN ON YOUR OWN.

Friday, August 27, 2010

CHANGES

a couple things 1. BUS DEPARTURE TIME CHANGED for WED CLARE MEET Pics at 1pm, Depart GHS 1:30pm. 2. Friday Sept 3rd - practice 9am or 6pm, either one at Aspen - I know some people are going away over the weekend so you can get practice in early if you like. The rest of next week is 3pm at GHS.

Thursday, August 26, 2010

The scavenger hunt is on!!!

Wednesday, August 25, 2010

BOYS times x 2 mile

Nate Fischer 500 456 956
Joe Jones 500 503 1003
Jake Pasternak 503 503 1006
Charlend Howard 502 509 1011
Ian Callison 511 515 1026
Sean Hope 500 526 1026
Chris Ryan 541 550 1131
Andy Frakes 544 555 1139
Jake Henley 552 611 1203
Sterling McPhe 600 603 1203
Caleb Wagar 552 617 1209
Zac Wagar 554 620 1214
Logan Wickert 605 620 1225
Zack Kammeyer 610 622 1232
David Goosen 623 627 1250
Cole Wright 623 641 1304
Jake LaBean 628 639 1307
Wally Matuszak 703 713 1416
Josh Winchester 727 753 1520

GIRLS TIMES mile x 2

Anna Kassuba 605 600 1205
Amanda Olds 613 613 1226
Dawn Pagels 610 619 1229
Maria Warren 613 619 1232
Geena Duff 609 626 1235
Katelynn Dreyer 619 632 1251
Nicole Wehner 623 633 1256
Noelle Warren 630 642 1312
Mai Dao 635 652 1327
Erin Borgeson 635 702 1337
Caila Coale 648 702 1350
Cindy Fiser 710 715 1425
Emily Lemon 707 719 1426
Allison Fischer 713 732 1445
Abby Kassuba 730 753 1523
Anna Keller 830 853 1723

attention ATTENTION announcements

A couple things XC'ers. 1. CONWAY - a business in the industrial park has cans for the girls fundraiser if you want to stop and pick them up. 2.CONCESSION STAND Sept 10th football game, need parents. 3. On 8-26 Thursday 2pm you can make $150-$200 in a fundraiser at HIdden Valley driving golf carts and selling pop and snacks to golfers 4. Bus for Clare leaves 1pm next Wed. and team pics at 12:30pm

Sunday, August 22, 2010

WORKOUTS

Week 3 – CC Practice the week after team camp.

Monday Aug 23rd – 2 mile warmup loop. Trail to paved part, then the whole outside loop. Cals, High Knee Drills. Varsity – whole 6 mile loop, work the hills, easy on the flats. Please stay together in groups of your ability. Newcomers and freshmen, outta shape people easy 30-40 minutes
Tuesday Aug 24th – 2 mile warmup loop. Trail to paved part, then the whole outside loop. Cals, High Knee Drills. Varsity – whole 6 mile loop, easy. Please stay together in groups of your ability. Newcomers and freshmen, outta shape people easy easy 20-30 minutes.

Wednesday - Trail to paved part, then the whole outside loop. Cals, High Knee Drills. 1 x MILE TIMED HARD on PAVED portion of Aspen Loop. Rest, easy 800m 1 x MILE TIMED AGAIN. Your goal is to have the SAME TIME or FASTER on the second one. Noobs – easy 15 minutes cool down. Varsityish – easy 20-30 minute cool down.
Thursday – 2 mile warmup – Scavenger Hunt – BOYS VS GIRLS, then easy 4 miles.
Friday – 2 mile warmup, cals and high knees. HILL WORKOUT –
Saturday – easy 45 min to 1 hour 30 minutes depending on who you are.
Sunday - off or easy run.

THINGS TO REMEMBER
1. It will take us until about the first of October until you really will be anywhere close to your best. Be patient, keep working hard, and keep a positive attitude.
2. Remember to run in groups – its so much easier to work together. Many of you will try to push our easy day runs TOO HARD. These runs will be in groups based on ability – DO NOT go faster than the group and if someone begins to drop off the WHOLE group slows down.
3. Use your arms on the hills.
4. Many of you have different goals for this season. Some want 1st places and medals, some want to get in shape for another sport, some want to make varsity, some want to have fun. Remember, we are a diverse group – but one thing is true for everyone – WE ARE DOING THIS SO THAT YOU CAN BE THE BEST RUNNER YOU CAN BE THIS SEASON. I’LL ACCEPT NOTHING BUT YOUR BEST EFFORT AND YOUR BEST ATTITUDE.
5. FRESHMAN & new runners – take it easy, enjoy your running and stick with it. In a couple weeks you’ll be in shape and feeling much better. Keep a positive attitude, we’re glad we have you !!!!
6. REMEMBER – This is the part of the season where we BUILD YOUR BASE of endurance. If you feel like running longer, that’s great. Run more miles on Friday, Saturday. It will only help you in the end.
7. Our our first meet is a week from Wed. at CLARE !!

Saturday, August 21, 2010

Nick Lewis sets new 50 mile course record by over an hour

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Thursday, August 19, 2010

Smokin Seniors

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GHSXC TO MAC ISLAND FOR A TOUGH RUN AND SHOPPING

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Wednesday, August 18, 2010

Gena vs Sean !

Very hard day at XC camp.

Tuesday, August 17, 2010

Autrain Beach time

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Ten mile run done!! some people took wrong turn = 15 miles!!! off to the beach now.

10 mile run next to Lake Superior on tap for GHSXC

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Monday, August 16, 2010

Boys win challenge #2. series tied 1-1 !!!! Exciting stuff.

7 Mile run at pic rocks

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Sunday, August 15, 2010

Testing testing. Team camp in 10 hours!!

Friday, August 13, 2010

Boys preseason article

THis is exactly what i just sent to the Herald Times. They'll cut some out but this is all of it.

here is an XC preseason report for you.

The GHS boys XC team returns a host of talent from its 6th place state finals team from 2009.

All-Regional team captain Bryan Slocum is spending the summer in basic training but will certainly return with his usual desire to lead the team. As a senior leader I expect Bryan, as usual, to give this XC season 100% pure focus. He's an intense competitor ready to end his fine 4 year career on a high note.

Senior co-captain Joe Jones logged nearly 500 miles in his 10 week summer to lead the team. He was just seconds from all-state honors last year and I feel he's committed himself to making sure it happens this year. Joe was a solid all-conference selection last year and he will be one of the top runners in the north this year.

Nate Fischer, Charlend Howard and Ian Callison return as sophomores after making varsity last season. Each have also logged nearly 400 summer miles to prepare. I expect them to give us a solid pack up front right with Joe and Bryan.

Sean Hope and Jake Pasternak are the Juniors expected to round out our varsity. Again, both logged nearly 400 summer miles to make the most of their genetic gifts. In 2009 Sean had an "ok" season, but I expect he'll show much more this year. He has the leg speed and the endurance needed for a top runner. Jake is probably the most improved runner on the team, nailing a solid 17 minute 5k at the Alpenfest to be our top boy. He'll be a nice surprise for TCC and TCW to deal with.

On any given day I truly believe any of these boys could be our top runner -- each has the experience, summer miles, and a fiercely competitive spirit to be # 1 of r us. We have not yet talked about team goals, but a return to the top 5 at the state meet and regional/conference championships will definitely be our objectives.

Girls preseason article

Just sent this to the Herald Times. They'll cut some out, but this is all of it.

The Gaylord Girls XC team has qualified for the state finals every year since 2001 and we look to continue that trend after returning our entire varsity squad from last year.

Senior team captain Anna Kassuba will lead a talented squad for the 2010 campaign. Returning from all-regional honors last year Anna will end a fine 4 year varsity career at GHS. Right along side her will be 4 year varsity, all-state, all-regional and all-conference Amanda Olds. Amanda has had a storied run here at GHS and I believe she has entered this season in the best shape of her life. I think Amanda was a bit disappointed with last year and she has worked hard to log summer miles and turn that around. Krystin Dreyer returns for her senior season with a vengeance, having played a critical role on our varsity for 3 years. It seems Krystin gets sick at the end of each year and loses out a varsity spot at the very end. Hopefully that won't be the case this year and she'll come through healthy. Krystin is the type of runner who leads by example - quiet and hard working. I'd take a whole team of her.

Juniors Dawn Pagels and Megan Borgeson return as varsity runners with front runner possibilities also. Dawn just missed all-regional honors in the past and this might be her year. She has a true cross country endurance type of style and this will be her third varsity season. Megan is coming off a great track season where she was all-regional in the mile, making # 5 on the GHS all time list. The speed Megan gained in track season will be a definite plus for her this year.

Sophomores Katelynn Dreyer, Maria Warren, Noelle Warren and Geena Duff all return after spending time on our varsity last year. Katelynn and Geena were both on varsity all season long as runners #4 and 5 - the most important spots on the team for scoring and I expect them both to be much improved this year after pounding out big miles this summer. The Warrens were on and off the varsity fighting for a top 7 spot and they've worked extremely hard to be in the mix of our top group again this season.

There are a number of other girls who could make an impact on our varsity, but these 8 are the foundation of our team.

We start the season Sept. 1st at the Clare invite.

First Week of XC

Well, the first three days of XC in our first week are done. It was a good start, with lots of runners, two harder workouts and one set of hills today. A few things to remember.

1. You will probably be a bit sore and your legs will be tired. This is normal and expected. Work through it and be mentally tough these first few weeks. When you finally get into shape fully you will be feeling more comfortable on runs.

2. New runners slow down and go EASY on our easy days. Experienced runners go FASTER on our easy days. Experienced runners tend to go too slow, and too short on easy days. If you want to improve and get your best times this year you must work harder on easy days.

3. Next week for team camp we'll be busy. For those of you NOT going to camp please please please keep running. If you take 8-9 days off running you'll be right back out of shape when we have regular practice again.

4. Remember all your stuff for camp - PHYSICAL, CONSENT FORM, $$, MILES. Gotta have all four to go!!

Great job this week people, i'm getting more excited for our season each day.

coach


Tuesday, August 10, 2010

Camp Special Guest




Team Pearl Izumi Smith professional runner and former GHS XC all-stater Nick Lewis will be attending team camp with us this year. Nick was at team camp two years ago and has come back for another 4 days of fun with us. Nick placed 2nd at the Leadville 100 mile race last summer and competed in several ultramarathons this summer already, including Western States 100 and Jemez 50. When we end camp on Thursday Nick will be staying in the UP to compete in the Marquette 50 - a fun 50 miles of rugged UP terrain along Lake Superior. Good luck nick!!


I'll let you guess which one in the picture above is Nick!!
Read more about nick at his blog http://ultrarunnerdude.blogspot.com/
PS. you need a PHYSICAL to practice!wow, just talked with Mr. Wilson and he says MANY XC RUNNERS DIDNT TURN IN PHYSICALS YET !!!!!!!!!! u need to have one to practice tomorrow, please give it to me tomorrow if you have one!!

Sunday, August 8, 2010

practice updates

Back in June when we had our team meeting i MEANT to put in the packet of information that it was MANDATORY that you attend all three practices (Wed, Thurs, Friday - August 11,12,13) if you wanted to go to camp. I did not put it in the packet. So ........ i'm going to bend and let some people off the hook. I'm not real happy about it because I believe that if we have practice YOU SHOULD BE THERE!!!!!!!!!!

So, if you email me privately and let me know your situation with work or family vacation or travel or whatever -- you'll be excused from practice and still can go to camp. Jake Pasternak, the Warrens, and Cole Wright have done this. If you just DON'T SHOW UP for practice without talking to me before you will not be going to camp.

AND, there is NO practice on Saturday.

Saturday, August 7, 2010

AUGUST 11-12-13

REMEMBER XC PRACTICE - 9am Aspen Park - WED Aug 11th is the first OFFICIAL day of practice. You are expected at practice Wed Thurs and Friday if you plan on going to team camp. A few people have asked to miss one or more of these days... please email me through facebook or my home email if you have questions kalember AT chartermi.net.

Wednesday, August 4, 2010

AUGUST 11th - PARENT MEETING 6pm GHS

The first official day of GAYLORD HIGH SCHOOL CROSS COUNTRY PRACTICE IS AUGUST 11th, 9am at ASPEN PARK. Prior to attending this, or any practice, your son/daughter must have a CURRENT PHYSICAL (given on May 15th or later) on file at Gaylord High School or turned in to coach Kalember at practice.

Also, we will be having a PARENT MEETING FOR any parents with a son/daughter who are planning on attending team camp on AUGUST 11th - Wednesday - at 6pm at GAYLORD HIGH SCHOOL. We will do this on the front steps of the school or in the commons area right inside the front door if it is raining. This meeting is MANDATORY for parents if this is your son/daughters first team camp. If your son/daughter has gone to camp before you are not required to attend, but I highly recommend that you do so you can get all the forms and paperwork necessary. I will also make these available at our practices and your son/daughter can pick it up then.

To be eligible for team camp your son/daughter must have attended at least SIX summer runs at Aspen Park and turn in a completed summer running log with a mileage total of at least 100 miles for new runners, freshmen and sophomores and 150 miles for Juniors and Seniors.

Below is a TENTATIVE schedule of activities and information. A FINAL COPY will be handed out at the parent meeting on August 11th.

The $100 fee for camp (explained below) can be paid on August 11th - and I would almost prefer that you do - so that we can purchase food and supplies before we leave. Please pay in cash (if you must pay with check make it out to Jeff Kalember)

GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2010

Who: For PARENTS AND PARTICIPANTS!
Where: Munising Michigan, Pictured Rocks National Lakeshore
Campground – Munising Tourist Park Campground (906) 387-3145
Coach’s Cell Phone – (989) 370-0924 --- home phone 989-939-8684

Cost: I will collect $100 from each participant on Aug. 15 before we get in the vehicles !! – PLEASE NO CHECKS – CASH ONLY – IF YOU MUST DO A CHECK MAKE IT OUT TO ME, JEFF KALEMBER, SO WE CAN CASH IT BEFORE WE LEAVE. This cost covers camping fees, a camp T-shirt, ferry to the Island, gas, food, snacks, etc. The money you pay will also cover lunch and dinner each day – you will provide your own breakfast (cereal is what most people do) and you will also pay for your own DINNER Wednesday and lunch Thursday (lunch on Mackinac Island). If the $100 fee is too much for you, please talk to me privately -- this fee should not prevent anyone from attending camp. In addition to the registration cost, you should have some spending money for snacks, souvenirs, etc. (Just so you know where your $100 goes here is a list of expenses per athlete – Tshirt $10, gas $15, ferry to Mac. Island $15, camping fees $10 – food $40) Any leftover money will be divided up and returned to runners !! Usually we have NO money left over and have to use a portion of our fund-raising money to cover costs for camp. It’s not cheap to feed and transport 20+ kids around for 4 days!!

Parent volunteers:

In addition to me, we have the Kassubas, Fischers, Warrens, Ann Wagar, Diane Duff, and Lisa Dreyer as parent chaperones. Parent volunteers responsibilities include shuttling camp participants to trails, grocery shopping, helping to organize meals, and enjoying the beauty of Michigan’s great Upper Peninsula. Your help is really appreciated; this wouldn’t be possible without you! There is NO charge for parents who attend and we’ll feed you and pay your gas money! It’s like a mini vacation for you ! If you are a parent and cannot go this year – think about next year!! We can always use extra help.

Don’t forget !!

• Parents: if you can go, PLEASE LET ME KNOW ASAP ! ! kalember@chartermi.net or call
• Tuesday, Wednesday, Thursday breakfast – EVERYONE MUST BRING THEIR OWN BREAKFAST FOR 3 MORNINGS! Last year most people just brought along a box of their favorite cereal. (WE WILL PROVIDE THE MILK) Breakfast will also include fruits, juice, bagels, etc provided by your camp fees.
• WEDNESDAY dinner & THURSDAY lunch – you need to have your own $$
• YOU NEED YOUR PHYSICAL DONE BEFORE YOU LEAVE AND YOU NEED A PARENT CONSENT FORM SIGNED BEFORE YOU LEAVE, *No PHYSICAL? NO GO! So, be sure to get it done.
• No headphones, walkmans allowed out during the DAY, but it is fine to listen to music in your tent when you are going to bed (after 10pm). I am also contemplating a NO CELL PHONE rule if I see you sending 800 text messages during the day. Your goal is not to stay in touch with your friends back home!! Your goal IS to hang out with your XC friends.
• All school rules apply.
• Camp is a POSITIVE experience. We do not run FAST, but we do go a long ways. Get yourself in shape and be prepared to run. More importantly, be prepared to “bond” with your team. A team that plays together is a team that runs harder for their teammates. NO whining allowed.



Our tentative schedule

Monday August 16 - 9:00 am: Meet at GHS, front parking lot
QUICK TEAM MEETING BEFORE WE LEAVE – rules and regs
9:05 am: Drive to Munising !
*******Have a BAG lunch/snacks for the ride up – light with plenty of liquids.
1:00 pm: Set up camp, tents, get organized, quick dive in Lake Superior to cool off.
1-2pm Subway Lunch for snacking on …
2:00pm : TEAM CAMP SURVIVOR Competitions # 1 – “A minute to win it.”
3pm Head out to Munising Falls for RUN #1 – run from 330pm to 5 pm
530pm: Run done, back to campground.
6pm Clean up, shower
6-7:00 pm: Pizza for dinner
8pm – TEAM CAMP SURVIVOR Competition #2 – “HOT!”
9pm boys meeting, followed by girls meeting

Tuesday, Aug. 17 – 8:00 am: Up at and at’em – light breakfast, liquids
9:00 am: off to our run
10am – Arrive Chapel Area – start 10 mile loop run (6 mile if you’re new to team)
(this is a BEAUTIFUL, great run, bring a water bottle – this is REQUIRED, camera?)
2pm – run done, back to campground
230pm - late lunch, sandwiches, chips
3-5pm Beach time at Autrain – a river and world’s best beach, volleyball !
5:00 pm: Dinner – hot dogs and hamburgers on the fire !
6pm TEAM CAMP SURVIVOR Competition #3 – “Important XC trivia challenge”
7pm Concert in town 7pm. – Conga Se Menne
830pm TEAM CAMP SURVIVOR Competition #4 – “A minute to win it.” 9:00 pm: Boys team meeting, followed by girls meeting

Wednesday, Aug. 18. 9:00 am: light breakfast, lots of liquids
10:00 am: Potato Patch to Mosquito Run – don’t get LOST ~~~ !!!
12:30 pm: Lunch, back at CHAPEL BEACH
2:00 pm: Beach Football game, Frisbee, swim out to point, rock climbing, fun
5:00: Dinner ON YOUR OWN IN TOWN – HAVE YOUR OWN $$$$$$$
630pm – MEET AT BAND SHELL PAVILION FOR SURPRISE
715 – Survivor #5 – Do you know ur XC trivia?
9:30 Girls meeting followed by boys meeting.

Thursday, Aug 19 7:30 am: up, pack up camp,
8:45am hit the road for Mackinac Island
11:00 am: In Mackinac City and to Island
11:30 – HIT THE FERRY!!!
12 noon: Run around Mackinac Island, or HIT THE TRAILS
2:00 pm – Lunch, and free time until we leave the Island at 5PM
5:00 pm – Ferry off Island
6:30- 645 pm – Arrive GHS parking lots for parent pickup

FRIDAY Aug 20 NO official practice – you SHOULD run on your own
Monday- Friday Aug 23-27 Practice at 9am at ASPEN PARK !!
Monday – Friday Aug 30-Sept 3 Practice 3pm at GHS


THE LIST Here is a fairly complete list of what to take on the trip for CC team camp.
1. RUNNING SHOES – two pair if you have them – one pair might get wet, I’ve seen it happen.
2. running shorts – again, two pair is best
3. T-shirts for running
4. Socks x 4-5 pair
5. Windbreaker in case its cool
6. WATER BOTTLE (old pop bottles work great) – you WILL BE REQUIRED TO CARRY ONE WITH YOU ON OUR TUESDAY RUN SO YOU DON’T GET DEHYDRATED LIKE DREW WATTS.
7. Pants – one pair should be fine for cool evenings
8. SWEATSHIRT – it gets COLD at night (light fleece coat works well too)
9. HAT – yes, I said hat as in WINTER hat, remember we are in da UP
10. sandals for after running
11. Long sleeve T-shirt
12. BUG REPELLENT – can you say DEET
13. Towel (maybe 2)
14. FOLD UP SMALL LAWN CHAIR
15. hiking type shoes and sandals
16. football (nerf ?), Frisbee, cards, ball, hula hoop, jarts, board games,
17. Towel or two
18. sleeping bag
19. Pillow
20. FLASHLIGHT –
21. Tent – lets try to get our groups together ASAP so you know who you will be with
22. Rain gear – a poncho is probably fine
23. Toilet articles – toothbrush, shampoo, etc
24. Extra set of clothes in case you get wet
25. Sun block
26. BOWL, PLATE, FORK, SPOON, CUP – you will be responsible for these items after every meal – clean up after yourself so parents don’t have to !! If you don’t bring them you don’t eat!
27. Please do not bring more than is necessary – space will be limited and tight.
28. Daypack for going to the beach.
29. Box of cereal or whatever else you like for breakfast.

30. THE FORM ON THE NEXT PAGE !!– your parent must sign it at the bottom as their understanding that you know about the camp rules. NO FORM – NO GO ! Give it to ME when we leave on August 11TH.

32. Your physical – you must have a physical to go to team camp. TURN IN TO ME OR TO GHS OFFICE SECRETARY

33. Remember – someone in your group needs a tent ! You will either have one group tent OR several tents. Make sure someone takes care of this !

34. A positive TEAM attitude. We’re not going to camp to hang out with your friends. We’re going to camp to meet new people, share a cool experience and bond with the people that will be your family for the next 2.5 months.

CAMP RULES

1. Any participant who is in possession of or using a tobacco product, alcoholic beverage, or illegal drugs will be dismissed immediately. In addition, anyone “associating” with anyone using tobacco, alcohol, or drugs will be dismissed immediately.
2. No participant leaves the group or the campsite without permission.
3. Respect other teammates’ property, and camping equipment. Keep your areas clean, leave them in better condition than we found them.
4. No littering ! Obey ALL campground rules.
5. If you decide to swim during your free time or go for a walk, do NOT go alone and check with an adult FIRST.
6. Any participant who is caught stealing will be immediately sent home.
7. No fireworks, firecrackers, or weapons of any kind.
8. In this coed camp the boys will ONLY be in boy tents and the girls will ONLY be in girl tents. No exceptions.
9. When running ALWAYS stay in groups of THREE while on the trails.
10. We run on a National Lakeshore – this is the equivalent of a National Park. Please be respectful of other hikers on the trails. Be quiet and STAY OUT OF the fenced off areas. The cliffs rise 150+ feet above rocky shorelines and are not a place to “mess around.”

I have read and understand the rules and policies for this camp trip and agree to do my part in making the trip a success for all. I will abide by the rules and policies as presented here. Please return this sheet to coach the morning that we leave for camp.



Student __________________________________________


Parent ___________________________________________


In addition- Are there any physical problems we need to be aware of? Asthma? Heart problems? Etc. please describe fully.