GROUP III
Crawl: (The order is "Crawl. Ready--Cross. Crawl!") Assume the "Cross"
position. The left palm is then turned up, and on a count of "One, two,
three, four" the left arm is raised and the right arm is lowered
laterally until at "Four" the right arm should be in a position of
"Hands," while the left arm should be extended straight up, with the
palm to the right. (See Fig. 7.)
[Illustration: FIG. 7 CRAWL, FIRST POSITION]
[Illustration: CRAWL
In the "Crawl" position it is not necessary, in the beginning of the
exercise, to slide the hand down the hip any farther than is perfectly
comfortable. But this distance should be gradually increased, and it
will be found quite easy to do this as the muscles of the side become
more and more supple.]
Then on the count of "One, two, three, four" the body is slowly bent
sideways from the waist, the right hand slipping down the right leg to
or beyond the knee, and the left arm bending in a half-circle over the
head until the fingers touch the right ear. (See Fig. 8.) At "Four" the
position of "Cross" is quickly resumed, and at "Two" of the next
counting the right palm is turned up and the exercise is completed in
the opposite direction.
[Illustration: FIG. 8 CRAWL, SECOND POSITION]
In the "Crawl" position it is not necessary, in the beginning of the
exercise, to slide the hand down the hip any farther than is perfectly
comfortable. But this distance should be gradually increased, and it
will be found quite easy to do this as the muscles of the side become
more and more supple.
Curl: (The order is "Curl. Ready--Cross. Curl!") Assume the "Cross"
position. In this movement, at "Cross" the feet are spread until the
heels are about twelve inches apart. The left foot remains stationary,
the right foot being moved to accomplish this. On a count of "One, two,
three, four," at the same time inhaling slowly, the fists and lower
arms are bent down from the elbows, which are kept pressed back, and the
fists are slowly curled up into the armpits. This position should be
reached at "Three," when the head and shoulders should be forced back
rather strongly, reaching the limit of motion at "Four." (See Fig. 9.)
Again on the count of "One, two, three, four," at "One" the arms are
extended straight forward from the shoulders, with the palms down, and
exhalation is begun.
[Illustration 9. CURL.
In the "Curl" position the head and shoulders should be thrown well back
and the fists should go well up into the armpits. Keep the elbows back
so that the entire thorax is lifted forward and up; at the same time
take a deep inhalation.]
At "Two" the arms begin to fall and the body bends forward from the
waist, head up and eyes front, until, at "Four," the body has reached
the limit of motion and the arms have passed the sides and have been
forced back and up (as the trunk assumes a horizontal position) as far
as possible. At this point the abdomen should be well drawn in at the
finish of exhalation.
(Note that in this figure the feet are together, an incorrect position
for this exercise.) For a third time, on a count of "One, two, three,
four" the body is straightened, reaching an upright position, with arms
straight forward at "Three." "Cross" is assumed at "Four." As the body
is straightened from the "Wing" position, a full breath should be taken,
the lungs being filled, slowly, to the maximum as "Curl" is finally
reached. This breath should be retained and then exhaled as the "Wing"
position is taken. Inhale through the nose.
[Illustration: CRAWL. AT THIS POINT THE RAISED ARM SHOULD BE CURVED OVER
THE HEAD]
The entire movement should be repeated five times.
In the "Curl" position the head and shoulders should be thrown well
back and the fists should go well up into the armpits. Keep the elbows
back so that the entire thorax is lifted forward and up; at the same
time take a deep inhalation.
Crouch: (The order is "Crouch. Ready--Cross. Crouch!") Assume the
"Cross" position. In this movement, at "Cross" the feet are spread until
the heels are about twelve inches apart. The left foot remains
stationary, the right foot being moved to accomplish this. On a count of
"One" the knees are bent, and, with the weight on the toes, the body is
lowered nearly to the heels, keeping the trunk as nearly erect as
possible. (See Fig. 10.)
[Illustration 10. Crouch.
The "Crouch" is intended for the acquisition of balance and poise, but
is also good exercise for the legs. The back is kept straight and the
balance preserved throughout.]
This is done at "One," and at "Two" the upright position is resumed.
The entire movement should be repeated ten times.
The "Crouch" position is intended for the acquisition of balance and
poise; at the same time it is good exercise for the legs. The back
should be kept straight and the balance preserved as the body goes up
and down. This will be a little difficult at first, but will soon become
natural.
HEALTH MAXIMS
Worry makes cowards.
Happiness comes from health, not from money.
Co-operation with others is the life of the squad.
Drill is a mental as well as a physical discipline.
Work will take your mind off most of your ills.
Obesity comes from overloading the stomach and underworking the body.
Nine-tenths of the "blues" come from a bad liver and lack of outdoor
exercise.
Wearing the same weight underclothing the year around will save you a
lot of colds.
Your nose, not your mouth, was given you to breathe through.
Short shoes and shoes that don't fit cost a lot in the long run.
Blood pressure does not come to the men who walk a lot out of doors;
instead it looks for those who sit and eat a lot indoors.
Two men in an eight-oared shell may be able to go faster than the other
six, but they never win the race that way.