Their addition will enhance our wrestling program, offering our students invaluable insights and techniques to develop their skills both on and off the mat.
R-MA is excited to welcome these exceptional coaches to our community.
Their dedication and commitment to nurturing talent in the Shenandoah Valley have earned them recognition as wrestling gurus and experts in their field. With their extensive background and expertise in wrestling and Brazilian Jiu-Jitsu, Shannon and Wallace bring a wealth of knowledge and experience to guide and mentor our students in the art of wrestling.īoth coaches have made significant contributions to the valley area, teaching youth and adults at their renowned Jiu-Jitsu Academy located in Linden, VA 22642. Randolph-Macon Academy (R-MA) is thrilled to announce the appointment of Billy Shannon and Nick Wallace as the new Wrestling Coaches for the upcoming 2023-24 season. So, mark your calendars for July 15, 9 am to 2 pm, and join us in celebrating a new era of local growth and prosperity. The DL Community Market is a step towards building a stronger community in Shenandoah Valley by supporting and growing local farms and businesses. Attendees can look forward to a special performance by Caney Ridge, known from last year’s Warren County Fair, to show their support for the local farmers and businesses.Īs the cost of groceries continues to climb, fostering local alternatives becomes not just desirable but essential.
#VDOT WEATHER CALCULATOR FREE#
In a grand kickoff, the DL Community Market will host a free event this Saturday, July 15, featuring live local music to enhance the shopping experience. It presents an ideal blend of shopping experience and social interaction, where customers can learn about the stories of local families and engage with their community. Set amidst the serene backdrop of the John Marshall Highway in Front Royal, VA, the DL Community Market is conveniently accessible from Route 340 and Route 522, as well as from Interstate 66. The goal is not only to bolster the local economy but to foster a high-quality, enriched lifestyle for the community members. Simultaneously, it offers the community a unique opportunity to source fresh produce for their homes while supporting the local economy.ĭynamic Life Ministries’ initiative aims to enhance the profitability of local farms and businesses through the DL Community Market, which will operate twice a month. The community market is designed to provide vendors with a safe, appealing, and conducive environment to showcase their goods. In a valley abundant with local farmers and artisanal vendors, the DL Community Market arises as a much-needed platform to connect these local producers with the growing populace that prefers to buy fresh, buy local, and support home-grown businesses. Yet, something has been missing, a missing piece the Dynamic Life Ministries intends to provide through the establishment of the DL Community Market. The reason not to go past 5-minutes is to prevent too much anaerobic involvement, which can result in too much increase in blood-lactate concentration and defeat the purpose of the workout.The picturesque Shenandoah Valley, rich in culture and familial connections, is known for its scenic beauty and charming community. At proper Interval intensity, it takes about two minutes to gear up to functioning at VO2max, so the ideal duration of an "Interval" is 3-5 minutes each to ensure proper time at the desired intensity. Purpose: Stress your aerobic power (VO2max). If a workout calls for "hard" runs, then go by feel and, conservatively imagine 5k race pace, as the intensity of each run.
Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are common), with jog recoveries of similar duration (not necessarily, equal distance) relative to the runs they follow. Intervals are similar to a pace that you could maintain for about 10-12 minutes in a serious race. Intervals are "hard", but not all-out running by any means. Intensity: Generally, in the range of 97-100% of VO2max or 98-100% of HRmax.
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