NEPTUNES BASTARDS “STENNIS RUGBY”

2009-12-10T14:53:00.003-08:00

Saw this and had to add it, don't worry butter I will add the one of you laughing also.

2009-12-10T14:53:00.001-08:00

2009-12-10T14:42:00.000-08:00

Looking hard, oh yeah.

2009-12-10T14:39:00.000-08:00

2009-12-10T14:38:00.000-08:00

Nice Ruck, were's the forwards?

2009-12-10T14:34:00.000-08:00

Tha was another great game we won.

2009-12-10T14:33:00.000-08:00

I think this is the best rugby picture I have evewr seen.

2009-12-10T14:30:00.000-08:00

Really?

2009-12-10T14:28:00.000-08:00

Ok you all are to clean, did you even play, lol

2009-12-10T14:27:00.000-08:00

2009-12-10T14:21:00.000-08:00

Who's ready to play?

2009-12-10T14:19:00.000-08:00

run dave run

2009-12-10T14:18:00.001-08:00

Well picnic looks like he is moving here, but Bee is looking at him like she is going to take him out.

2009-12-10T14:16:00.001-08:00

Why is Picnic standing arpound in every picture of him?

2009-12-10T14:13:00.000-08:00

Get him Vic, see forwards can run.

2009-12-10T14:04:00.000-08:00

RUCK OR DIE!!!!!

2009-12-10T14:02:00.000-08:00

STOP STANDING AROUND AND PLAY!!!!!

2009-12-10T14:01:00.000-08:00

We all know FUPA is not really working, right?

2009-12-10T14:00:00.000-08:00

Ok picnic, on your knees again, muct be a lock.

2009-12-10T10:44:00.000-08:00

Awards time.

2009-12-10T10:43:00.001-08:00

See you missed.

2009-12-10T10:41:00.002-08:00

So who was that is the yellow who jumped to early, Thomas.

2009-12-10T10:41:00.001-08:00

Look at Cookie, possing again.

2009-12-10T10:37:00.000-08:00

Drew is ready to go in.

2009-12-10T10:20:00.000-08:00

Here we are getting ready to Play ourselves, Hooya! But we won.

2009-11-24T15:15:00.001-08:00

2009-11-24T15:14:00.001-08:00

Thanks for everything, Neptunes Bastards
Rule!!!!!!!!!!!!

2009-11-24T15:12:00.000-08:00

A brotherhood at work.

2009-11-24T14:50:00.000-08:00

Look at the stud in the red scrum cap, he is the
only reason we got that try.

2009-11-24T14:48:00.001-08:00

Dang Pat, do you stop working?

2009-11-24T14:46:00.000-08:00

Here’s the beautiful Bee hard at
work.

2009-11-24T14:44:00.000-08:00

Is Matt trying to pull the ship again??????

2009-11-24T14:43:00.000-08:00

This a shock, Head actually looks
like he knows what he's doing.

2009-11-24T14:41:00.000-08:00

and yet again Nick's a bad Mofo.

2009-11-24T14:36:00.000-08:00

WOW! Nick can look scary.

2009-11-24T14:32:00.000-08:00

Ok, I know Rugby shorts are short but why do
they always look really short on biscuits?

2009-11-24T14:12:00.000-08:00

and here's JR. taken on Ben from the Pig's

2009-11-24T10:40:00.001-08:00

Pat's hard at work when he is off

the pitch.

2009-11-24T10:31:00.000-08:00

Here's the lovley Bee doing her thing

2009-11-24T10:16:00.000-08:00

Westpac '2009' Neptunes Bastards in Hawaii

Sorry it has taken so long

2009-11-24T09:53:00.000-08:00

Sorry I have not updated this blog page for awhile. I'm in the process of getting all my pictures together. If you have any e-mail them to me at paulthomasopie@gmail.com. will add pictures as I go.

Neptunes Bastards vs. Pot Belly Pigs

2009-02-18T16:37:00.000-08:00

We had a great turn out and showed the pigs a good match. Also in the proccess all the money we put in for the kit and swag help the raise $1000 to go twoards needy children in the Phillipines. They have an organization they sponser out ther, so good on you.

Training methods #1

2008-10-02T04:04:00.000-07:00

Today's update is not an exercise, but a different form of training.

KETTLEBELLS!!!

Kettlebells are one of the oldest pieces of equipment used in fitness and strength. They look like cannon balls with a tea kettle style handle on top. The use of kettlebells as opposed to dumbbells or barbells is for a more extreme balance and flexibility. Explosiveness and balance are more important when using these over brute strength and power, as well they build a very well rounded athlete for rugby backs that need that flexibility to be able to dodge, dart, and take hits without injury. They build the tiny muscles that other types of equipment can't seem to hit. Kettlebells are EXTREMELY form intensive, you MUST have proper form when using them and should be trained by an actual person (not video or book) in using them properly. Injuries are easily sustained by those who take on this type of lifting without proper training, but with proper instruction the rewards are well worth the risk.

NOTE: I have very little (however some) instruction with kettlebells, if any of you is interested in using these, I can easily get more coaching on how to teach you guys, as well as I'm sure our fit boss would have no issues with buying some.

Exercise of the Day #5

2008-09-25T21:20:00.000-07:00

Conventional Deadlift

With a shoulder width stance approach a bar resting on the ground (with weight of course) have your ankles between 2 and 4 inches from the bar, no further. Keep your feet straight forward not pointed out or in. Bend down and grip the bar with your preferred grip (double overhand, reverse grip, counter grip, hook grip) At this point try to look up high, this will cause your butt to squat down and align your body to deadlift correctly. Now looking up at a steep angle slightly raise your body till your arms are taught between your torso and the bar. At this point squeeze your abs tight and begin to pull upwards with your entire body till you are in a standing position. Once standing look back up at and angle and begin to lower the weight back down to the ground, once the weight rests you are finished.

Things you don't do. NEVER bounce weight off the ground, your lumbar region will thank you. Every rep you do should be resting on the ground, therefore being DEAD weight, which is why its called a DEAD lift.

This lift will build strength in the ENTIRE body, from your feet and ankles up to your traps and shoulders, and everything in between. The cross over to the pitch is both explosive power and pure brute strength. This is the kind of brute strength that makes the opposing team literally afraid of you.

NOTE: If any of you want special training for powerlifting involving deadlift I am a deadlift specialist and currently I can pull and EASY 675 and will soon take an attempt a 700+. So any of you who want to get a big pull come see me.

Exercise of the Day #4

2008-09-23T20:34:00.000-07:00

HANGING ROW

The best thing I've found to do this on is a smith machine, but a power rack can be used. Set the safety pins OR rack the bar at the desired height. Sit below the bar on your butt. Reach up, grab the bar at the desired hand placement, with your feet and legs straight, pull your body up till your legs and torse are straight and you are hanging from the bar with feet on the ground. Pull your body upwards till the bar touches your chest, or upper stomach area depending on how your body is positioned then lower yourself back to starting position. If it is too difficult move the bar up higher, if it is too easy move the bar down lower. The height of the bar changes the percentage of bodyweight used in this motion.

This will work your upper back, traps, lats, shoulders, and biceps. I recommend trying a few sets of wide grip, a few sets of a narrow grip, then a few sets of a reverse grip for a really good strength base, as well it makes your back look all rippled and pretty like fluffy bodybuilder type people.

Crossover to pitch. General strength in your arms, shoulders, and back, helps alot during more brute actions such as mauls or if you happen to get in a fist fight with the opposing teams hooker for being mouthy about your mother. . . . . .(you know how english gentlemen can be) also there is a major crossover to general fitness calesthenics such as pullups, chinups, and pushups.

2008-09-16T06:56:00.000-07:00

Hey all, so incase any of you missunderstood my last e-mail, I need to know your shoe size for the socks and you"SHORT" size for the team shorts.

Opie

Exercise of the Day #3

2008-09-16T06:54:00.000-07:00

ATG Squat (Full Squat)

DO NOT USE ANY TYPE OF MACHINE/UNIT WITH SLIDES (or you will grow a vagina AND you're knees will go bad........well, its pretty bad for your knees)

Unrack the bar across the TOP part of your trapezius muscle (traps, or those big mountain things that attach your shoulders to your neck) so this is called a high bar position. While positioning your head looking upward (NOT into the mirror, and I don't care how balanced you are, this positions your body all the way down to do this correctly and with more power) squat all the way down till your hamstrings sit on your calves, then keeping your face pointing upwards squat the weight back up to starting position.

This works core strength and flexibility in both core and legs, it builds power across the strength range of motion of the legs, it makes your butt look nice (no homo).

Crossover to pitch is for building sprint power and driving power to drive into scrums and mauls.

Exercise of the Day #2

2008-09-12T07:06:00.000-07:00

Olympic Snatch

With bar on ground, take a slightly wider than shoulder width stance in front of it, within 4 inches of bar touching shins. Bending forward, squatting slightly, (don't oversquat this lift) take the widest grip you can possibly get. Turning your face upward bring your upper body up so that your arms are taught between your torso and the bar, then explosively lift your upper body and legs straight pulling the bar upward then shrugging at the top of the movement, once the top of the shrug motion has been completed use the moving bar to pull your BODY under the bar until the bar is at full arm extension above your head, then stand up straight with feet in the beginning position.

This is more or less the most explosive compound exercise you will be able to accomplish in a gym setting. It builds both exlopsive power and brute strength over your entire body.

Athletic carryover to the pitch includes being able to explosively tackle from shorter distances to full power. As well as scrum power.

2008-09-11T19:53:00.000-07:00

Alright boys, for those of you who have not paid yet, I need to get you to pay, I need at least half the money so I can send our order. The order will take 8 weeks once I send it so I need the money, shoe size and shorts size so I can send the order.

2008-09-10T08:46:00.000-07:00

Well boys here is what the uniforms look like hope you like. Don't forget I need the $90 ASAP, I have to pay at least half of the total price to put the order in. I also need sock and shorts sizes. E-mail them to me at paul.opie@navy.mil. If you need to mail me a money order let me know.

Exercise of the Day #1

2008-09-10T07:14:00.000-07:00

Alright guys, I'm throwing out different exercises of the day. Prolly not every day but as many as I can get. These are going to all be good for rugby players.

#1 Overhead Squat

While standing, unrack or clean the bar to your shoulders, then press it over your head, once locked out above your head squat down as far as possible (preferably butt to calves "full sqaut") then return to standing position.

This lift uses and extreme amount of balance and core (abs and torso) stability, as well as builds flexibility in most of your body from the waist up and assuming you are doing a full squat it builds leg flexibility as well. I'd recommend doing a good stretch and warmup with an empty bar on this before adding weight, and keep it light for a few weeks before really tearing into it. It has a great carryover to your athletic performance on the pitch.

-Big White

2008-09-05T18:07:00.002-07:00

Well I hope you all enjoy this site, I will add to it as I can. Aslo I need money from you all ASAP for the team kit, I will need a total of $90 from everyone.

2008-09-05T18:00:00.001-07:00

Pre-game team picture

2008-09-05T17:58:00.001-07:00

Post game team picture

2008-09-05T17:57:00.006-07:00

Lets hope we are in better shape this cruise

2008-09-05T17:57:00.003-07:00

2008-09-05T17:57:00.001-07:00

2008-09-05T17:56:00.002-07:00

As always, officers over analyzing things

2008-09-05T17:54:00.002-07:00

WOW he really missed

2008-09-05T17:54:00.001-07:00

This is why the jumpers need to talk to the Hooker during line outs.

2008-09-05T17:53:00.000-07:00

Line out time, lets see if dave can get this ball...........

2008-09-05T17:52:00.001-07:00

Matt did keep his butt down.... good job matt, but CTC Meyers needs to bind on better.

2008-09-05T17:43:00.000-07:00

Now seeing animal with no shirt is scarry.

2008-09-05T17:12:00.000-07:00

Big white and I last cruise in Hong Kong.