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Forum: Whether iron or clay, father and son carry that weight

By Cory Armstrong-Hoss / Herald Forum “Iron forged into steel.” In red print, those words were the tagline on T-shirts worn by weightlifters around campus. The shirt’s heading was “THE BLACKSMITH SHOP,” Richard Unterseher’s name for the Shelton High School weight room. As a tall and skinny kid, walking into that weight room, I knew […]

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By Cory Armstrong-Hoss / Herald Forum

“Iron forged into steel.”

In red print, those words were the tagline on T-shirts worn by weightlifters around campus. The shirt’s heading was “THE BLACKSMITH SHOP,” Richard Unterseher’s name for the Shelton High School weight room.

As a tall and skinny kid, walking into that weight room, I knew I wasn’t steel. I wasn’t even sure that I was iron.

Built of rust-colored cinder block on the backside of our domed gym, and with little ventilation, it seemed like the Blacksmith Shop was a place for people other than me: the stagnant air thick with stale sweat and warm leather; the weight plates, scuffed and banged up from years of clanging; the duck-taped repair jobs on the dip bar and old weight circuit seats. In this place, ripped and lean sophomores, juniors and seniors forged their boy’s bodies into men by bench pressing 225 pounds and knocking out pull-ups in sets of 10.

I could not do a pull-up.

Mr. Unterseher, omnipresent in his Blacksmith Shop and universally beloved on campus, seemed ancient. He was a softspoken monk of a man, an Army veteran, ripped and religious, a warrior for God. For him, man could do all things through strength: on the football field and in the eternal spiritual battle in our hearts. “He loved God. He loved his wife Jody and son Brad. And he loved the Nebraska Cornhuskers, in that order,” remembers my friend Luke Determan.

Unterseher taught us the compound muscle movements of the bench, deadlift, clean and barbell squat, and the simple exercises: bicep curls and tricep skull-crushers, leg extensions and curls, dumbbell flies, single arm rows and a dozen other lifts. He taught us how to focus on major and minor muscle groups, create workouts and vary those workouts throughout the week, to hit all the major muscles.

I hated the barbell squat the most, hated the way the 45-pound barbell dug into the top of my back and shoulders, despite the duck-tape reinforced pad in the middle. I saw the way some of the guys were squatting 300 pounds, getting down low, I just had 25-pound plates on each side and had trouble getting my butt past parallel with the ground.

After I graduated — and for most of the next 25 years — I stuck to games I could win or at least compete: soccer, basketball, ultimate Frisbee. I didn’t bench or try a pull-up. I sure as hell didn’t squat with a barbell on my back.

But in the last couple of years, science, anger and my son brought me back to weightlifting.

Science in the form of podcasts and books. Dr. Peter Attia in “Outlive” The Science & Art of Longevity,” makes it clear how fast we lose muscle and balance in middle age, and challenges us with a simple but piercing question: “What do you want to be able to do when you’re older?” Backpack with your kids? Move those 30-pound cement garden pavers for your wife? Play your favorite sport as long as you can?

Anger in my feelings of weakness, fear, helplessness. At seeing my country become something that is hard to recognize. At seeing my kids’ pain as they go through life, suffering that I can’t control. At the hubris of leaders who do not listen. At my own hubris. In its own way, lifting has become an antidote to anger, to chaos.

Then there is Cole, our 16-year-old. He’s lifted three to four days a week for the past couple years to compliment his baseball training, grinding through sets at the Y or Curtis Clay Training in Woodinville. Over 6-6 and 225 pounds, I suspect that some 14- and 15-year old boys steal glances at him in the weight room with concealed awe, as I did so many years ago at my classmates, who seemed more like men than boys.

If my introduction to the world of weight lifting was through beat-up machines, old-school grit and God, Cole’s has been modern: advanced metrics and equipment, and research-backed training techniques. “We do not need to hammer our bodies as if they are metal, instead we should mold them as if they are clay,” reads the Clay website. They offer the Clay Assessment, which “will review Posture (lying and standing), Circumference Measurements, Resting Heart Rate, Nervous System Screen … Range of Motion, Respiratory Screen, and Cervical Screen (Neck), along with a number of other pertinent measurements.” I can imagine Mr. Unterseher wondering what all those tests have to do with fortifying the body and spirit.

After I lift these days — two or three days of the week, including barbell squats and [assisted] pull-ups — I feel not just physically stronger, but somehow less at the whim of events around me, more rooted on the ground, come what may. My back is stronger now and I can shoulder more.

I learned from his obituary that Richard Unterseher was born in 1935, which made him around 60 when we knew him. After decades of teaching and preaching the virtues of strength, he passed away in 2017. He left behind thousands of us still striving to forge iron into steel.

Even if it’s taken some of us a while to get started.

Cory Armstrong-Hoss lives in Everett with his wife and three kids. His kids have played nine different sports. He’s a lifelong athlete, and he’s served as a coach, ref, and youth sports administrator. Find him at substack.com/@atahossforwords






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Little League concludes regular season

The Oak Ridge Youth Association Little League baseball program’s regular season ended on May 31, and the playoffs concluded on June 11. The baseball league is for players ages 4 to 15. The league’s goal is to teach kids the fundamentals of baseball, develop their skills, and grow a true passion for the game. ORYA […]

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The Oak Ridge Youth Association Little League baseball program’s regular season ended on May 31, and the playoffs concluded on June 11.

The baseball league is for players ages 4 to 15. The league’s goal is to teach kids the fundamentals of baseball, develop their skills, and grow a true passion for the game. ORYA offers spring and fall seasons, with games primarily played at Oak Ridge Town Park and Oak Ridge Elementary School. Depending on age level, each player will play eight to 10 regular season games and participate in a post-season league tournament.

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The league has five age divisions: Shetland (ages 4 to 6), Pinto (ages 6 to 8), Mustang (ages 8 to 10, Broncos (ages 10-12) and Pony (ages 12 to 15).

Another goal of the ORYA Little League is to make the competition as even as possible, Director Michael Connelly said.

“You can see that in all the divisions. No one team completely dominates,” he said.

Connelly and others also made sure all the players in the league had great uniforms this season.

“We gave them Major League uniforms this season. They had Major League uniforms and hats. We found a vendor that would give us the Major League uniforms with their names on it,” Connelly said.

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In the older divisions, the Oak Ridge All-Stars teams were selected, and District 2 All-Star play has already begun.

The ORYA has a number of sports for local youth. In addition to baseball, there is a football program a softball league, a soccer league, a cheerleading program, a basketball league for boys and girls and a boys’ and girls’ lacrosse league. Starting in 2022, ORYA also has had a rugby program. ORYA also has a rowing program as a partner with the North Carolina Rowing Club.

For more information about ORYA youth sports programs, visit their website at https://www.orya.org.



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Former Rays player supports youth through new facility • St Pete Catalyst

Sean Rodriguez spent 13 years in Major League Baseball despite a difficult childhood. His new sports training facility in Largo will provide a refuge for local kids navigating similar circumstances.  Rodriguez, a first-generation U.S. citizen, was a Tampa Bay Ray for six years and has long called St. Petersburg home. He founded R3 Athletics, a […]

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Sean Rodriguez spent 13 years in Major League Baseball despite a difficult childhood. His new sports training facility in Largo will provide a refuge for local kids navigating similar circumstances. 

Rodriguez, a first-generation U.S. citizen, was a Tampa Bay Ray for six years and has long called St. Petersburg home. He founded R3 Athletics, a youth baseball league, and opened The Yard in April. 

The Yard is a state-of-the-art, nonprofit training facility that equally emphasizes both athletic skills and character development. Rodriguez said it is a welcoming and fun place for the community to escape the ultra-competitiveness and negativity that now permeate youth sports. 

“I was less fortunate as a kid – I didn’t necessarily have a lot of opportunities unless there were families, coaches or teams that were willing to just take me on and basically do it for free,Rodriguez told the Catalyst.So, that is the nonprofit side of what we’re trying to do.” 

Rodriquez, known for his versatility, played every position but catcher during his career. One of his most memorable moments with the Rays came in May 2014 when his three-run, walk-off homer at Tropicana Field snapped a four-game losing streak. 

Baseball is in his blood. His father, who now works at The Yard, has coached baseball professionally for over 40 years. 

Sean Rodriguez played for the Tampa Bay Rays from 2010 through 2014. St. Petersburg remained home, despite subsequent stops in Pittsburgh (twice), Atlanta, Philadelphia and his native Miami.

An American dream

Rodriguez’s parents had an arduous path to America. His mother was able to fly to Miami after winning Cuba’s immigration lottery. His father was a physician, and the Fidel Castro regime was reluctant to relinquishanyone who had any kind of value.” 

A guard held his grandfather and father, then about 9, at gunpoint when they attempted to flee the communist country via boat. Another guard questioned why they wouldshoot one of our ownand let the two leave. 

“They had a lot in Cuba; tons and tons of resources,Rodriguez said.They left all of that to come over here and start from scratch.”

He said his grandfather, who died in 2006, never regretted leaving everything he owned to start a new life in aflawedyetamazing country.Rodriguez was born and raised in Miami and moved to St. Petersburg in 2009 after the Anaheim Angels traded him to the Rays. 

He and his wife bought a house in 2010 so his autistic son could remain closer to therapists. They decided to stay in St. Petersburg once his baseball career ended and purchased another home in 2020. 

“We absolutely love it,Rodriguez said.It has been a blessing.”

Giving back

While his parents instilled Christian values, Rodriguez said he wasa little too self-driven” as a young adult. He then met his close friend and business partner, Ron Davis, when his son played recreational baseball in Pinellas Park. 

Their relationship evolved, and Rodriguez continued meetinggreat, like-minded people with the right intentions and a genuine passion to just pour into the community.” 

The two launched R3, a traveling youth baseball organization that now boasts 14 area teams. They also found it challenging to share practice fields with othervery competitiveclubs. 

Rodriquez said many coaches and parentslose sight of what the purpose is behind putting these kids on a diamond.While he wasout for bloodwhen he played competitively –it was win or die– pre-teens should behaving a blast.” 

The Yard was meant to be somewhere where anyone and everyone can go train,Rodriguez said.It doesn’t have to just be our R3 kids. It’s designed to be a place where we can bring people together.

It’s just building each other up from within and trying to build better human beings.” 

The Yard also offers a recovery and yoga room.

Rodriquez’s brother, who has also played and coached professionally, also works at The Yard. His wife shares administrative duties alongside the spouses of other coaches. 

The facility is family-oriented withenough professionalism and state-of-the-art equipmentto foster future champions. The Yard offers batting cages, private and group training, a recovery room with saunas, cold plunges and heat therapy, yoga, camps and strength, agility and endurance equipment. 

Rodriguez said the overarching goal is to provide professional-grade services in a positive atmosphere. The facility at 11683 87th St. welcomes athletes of all ages and abilities. Aaron Sanchez, an MLB pitcher, recently trained at The Yard.

However, molding youth remains a focus, and Rodriguez plans to incorporate ahomeschool dynamicwith a classroom setting. The Yard provides scholarships for underserved kids in the community. 

“My genuine hope is to find a way to make this a spot where people can come through and say,Ok, if I book ahead of time, I’m good. I got a spot, and I don’t even need to pay,’ Rodriguez added.And feel like it’s a viable product. A lot of people try to put something out, and sometimes it can feel either watered down or driven by the wrong purpose.” 

 

 





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Triathlon returns to Fairmont for 18th year | News, Sports, Jobs

FAIRMONT — Swimsuits are on. Bikes are off the bike racks. Shoes are tied. They’re ready to go. Youth and adult athletes from across southern and central Minnesota and northern Iowa will put their skills in swimming, cycling and running to the test at the sixth annual Marty’s Youth Triathlon and the 18th annual Fairmont […]

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FAIRMONT — Swimsuits are on. Bikes are off the bike racks. Shoes are tied. They’re ready to go. Youth and adult athletes from across southern and central Minnesota and northern Iowa will put their skills in swimming, cycling and running to the test at the sixth annual Marty’s Youth Triathlon and the 18th annual Fairmont Triathlon and 5K Bacon Fun Run/Walk 5K next weekend in Fairmont.

Amanda Forstrom has been on the Fairmont Triathlon committee for two years and assists with planning, along with seven other individuals. A Fairmont native, Forstrom prizes the Fairmont community, and additionally, as a physical therapist and athlete, holds the races close to her heart. Before joining the committee, Forstrom was a volunteer and a competitor herself.

“It’s nice to contribute to this good event here in Fairmont,” Forstrom said. “[Since] I’m a physical therapist, I appreciate events that promote good health.”

The weekend will be full of entertainment for spectators at Gomsrud Park, and excitement and intensity for competitors.

The adult races include a quarter-mile to-and-back swim at Budd or Hall Lake. Lifeguards will be present on kayaks for emergency assistance. In the 12-mile bike race, competitors will ride west out of Gomsrud Park onto Lair Road, north on County Road 39, west on County Road 22, south on County Road 37 and then return to Gomsrud Park. Finally, in the five-kilometer/3.1 mile sprint, competitors run east out of Gomsrud Park on Lair Road, turn south on a bike trail to Belle Vue Road, east to Prairie Avenue, north to Cardinal Street, through Johnson Street, west to Prairie Avenue, north to the Aquatic Park, and finally returning to Lair Road and the finish. The Olympic competitors will race the same route for a second lap before completion.

The Marty’s Youth Triathlon separates racers by age (from 5 to 15 years old) in distinguished classes. Forstrom stated that distance and length vary with age and the ability of the children. Ages 5 to 8 will compete in a 25-minute pool swim with flotation devices allowed, a mile bike ride and a quarter-mile run. Ages 9 to 11 will compete in a 25-minute pool swim with flotation devices allowed, a 1.8-mile bike and a half-mile run. Ages 12 to 15 will compete in a 50-minute pool swim, a 3.5-mile bike ride and a one-mile run.

“It’s really fun to watch,” Forstrom stated.

According to Fostrom, more than 200 people have registered including approximately 75 racers in Marty’s Youth Triathlon, 60 racers in the 5K Bacon Fun Run/Walk and 61 racers in the Fairmont Trathlon. Forstrom remarked that the events are very age diverse, with the youngest competitor 5 years old and the oldest in their 80s.

“It’s encouraging to see how many people signed up this year,” Formstrom remarked. “These are activities you can do for most of your life.”

Forstrom agreed that the event is very significant to Fairmont culture and builds a strong sense of community.

“It takes a lot of volunteers to help put on an event like this,” she said.

Marty’s Youth Triathlon kicks off at 5:15 p.m. on Friday, June 20, and the Fairmont Triathlon and 5K Bacon Fun Run/Walk 5K will begin at 8:30 and 9 a.m. on Saturday, June 21. Food and refreshments will be served for the racers following the events. Participating athletes are encouraged to make sure their gear is organized, their bike is functioning and that they drink plenty of water.

Registration is required to compete. The deadline to be guaranteed a t-shirt has passed, but it’s not too late to join the races. Registration and more information for athletes, volunteers and spectators can be completed by visiting the official website at www.fairmonttriathlon.org, the Fairmont Area Community Calendar or visiting Gomsrud Park (5K/Fairmont Triathlon) or Fairmont Aquatic Park (Marty’s Youth Triathlon) for same-day registration.



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Thunder Nation youth basketball shines at HustleTournament

Thunder Nation youth basketball shines at HustleTournament Published 11:25 am Saturday, June 14, 2025 1/4 Swipe or click to see more 2/4 Swipe or click to see more 3/4 Swipe or click to see more 4/4 Swipe or click to see more Thunder Nation, a local youth basketball organization founded by Coseto Phillips, is helping […]

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Thunder Nation youth basketball shines at HustleTournament

Published 11:25 am Saturday, June 14, 2025

1/4

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Thunder Nation, a local youth basketball organization founded by Coseto Phillips, is helping Oxford’s young athletes gain valuable exposure through the Amateur Athletic Union (AAU) program.

The program fields teams based on age and gender, with boys competing as the Oxford Thunder and girls as the Lady Thunder. Players range from fifth to eighth grade.

At the end of May, Thunder Nation teams competed in the Hustle Tournament in Columbus and returned home with an impressive collection of wins:

  • Fifth Grade Thunder  –  1st Place
  • Sixth Grade Thunder  –  1st Place
  • Seventh Grade Thunder  –  2nd Place
  • Sixth Grade Lady Thunder  –  1st Place



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Summer fun underway at the Y | News, Sports, Jobs

contributed photo — The Marshalltown YMCA-YWCA offers a MultiSport Simulator for rent, which features soccer, golf, dodgeball and more. That first week of summer break in Marshalltown has come and gone? For the parents out there are you ready for school to start again? Shhh don’t tell that to the hard-working teachers who can finally […]

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contributed photo —
The Marshalltown YMCA-YWCA offers a MultiSport Simulator for rent, which features soccer, golf, dodgeball and more.

That first week of summer break in Marshalltown has come and gone?

For the parents out there are you ready for school to start again? Shhh don’t tell that to the hard-working teachers who can finally come up for air this time of the year.

The perfect place to get youth off the couch and off the screens is the Y.

Let’s check out a few summertime fun ideas.

Sports camps are aplenty: Our camps are usually one-hour at a time so youth get a chance to dabble in a sport without a huge commitment. These camps provide great opportunities for youth to interact with each other and be active.

Rent our MultiSport Simulator: Don’t miss your opportunity to play golf, soccer and even zombie dodgeball, yes, that’s a real game. You can rent it for an hour at a time and it’s loads of fun.

Attend open swim in our indoor Rec Pool: We’ve added extra summer hours three afternoons a week for open swim in addition to our regular weekend schedule. Dad Bods are welcome (we don’t judge).

A family game of basketball: I recently blocked my son’s shot playing one-on-one basketball and I think that irritated him as the next time he had the ball he drove his shoulder right into me. That can really hurt an old man like me, but I cherish those memories and bruises.

Don’t have kids but also need a summer activity? Check out group exercise classes, water group exercise, EGYM, free weights, biking, or just come in for a cup of coffee. There’s something for everyone at the Y. The sense of community is something we also pride ourselves at the Y, so stop by and experience that for yourself. Be sure to check out our Facebook page or website www.ymca-ywca.org for more information.

——–

Andrew Potter is marketing and communications

director at the Marshalltown YMCA-YWCA.



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Bowie native, NFL cornerback Josh Wallace to hold youth football camp

WASHINGTON (7News) — As the NFL reaches its summer break, many players are returning to their hometowns to relax and recharge before training camps begin. Bowie, Maryland native Josh Wallace is one of those players, but he will be hard at work. MORE SPORTS | Laremy Tunsil ready for new beginning in Washington Wallace, a […]

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As the NFL reaches its summer break, many players are returning to their hometowns to relax and recharge before training camps begin.

Bowie, Maryland native Josh Wallace is one of those players, but he will be hard at work.

MORE SPORTS | Laremy Tunsil ready for new beginning in Washington

Wallace, a second-year cornerback for the Los Angeles Rams, is heading home to host his inaugural youth football camp.

“It’s crazy just thinking about it. Almost a year ago we wanted to do it and now it’s here, so it’s kind of surreal,” Wallace told 7News Sports Anchor Natalie Spala. “Just doing it for the community, for the players at the Boys & Girls Club or all around the DMV, and just give them the chance to be around NFL players and just have a good time.”

Wallace’s camp is designed for children ages 10 to 14. There will be a drill portion, a skills competition, and lunch will be provided. Children will also receive a camp t-shirt and a goodie bag. Wallace said that 350 athletes have already signed up to take part.

“Growing up, everyone knows I played basketball as well, and I used to go to a lot of basketball camps. Just being around a professional athlete just gives you a different type of inspiration,” Wallace said. “I think it’s going to be a great opportunity for the kids to interact and just get some advice if they need some.”

Wallace is going to be joined by some of his fellow teammates and friends throughout the NFL, too. Although just beginning his own NFL career, Wallace wants to share what he’s learned and give back to the next generation of athletes in the DMV.

“I’m just going to tell them to work hard in no matter what they do, whether that’s school, football, or even a different career,” Wallace said. “Just keep that hard work, that mentality; never get too high, never get too low. In life there’s a lot of downs, but if you stay [level-headed] you’ll be in a great space.”

Wallace’s youth football camp will be held at Whitemarsh Park in Bowie between 9 a.m. to 2 p.m. on June 21. There is still limited space available. To sign up, click here.



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