Golf Fitness: Nic DeCaire of Fusion Fitness in Newark, Delaware

Getting Golf Fit: How to get your body ready for a new season and strengthen your game year round.




Nic DeCaire is the owner and founder of Fusion Fitness Center in Newark, Del. He is an IFPA-certified personal trainer with 12 years experience, and a former, award-winning, competitive bodybuilder and power lifter. DeCaire also started playing golf at an early age. His knowledge of the game and fitness make for a winning combination when working with professional, amateur, and recreational golfers. He currently works with golfers at several clubs throughout Delaware (including Deerfield and Newark Country Club) and at his Fusion Fitness location.

“When I start working with a golfer, I always have to remind them that golf is a sport,” DeCaire says. “When you play a sport you have to train if you want to become better at it. Improper training leads to injury, and injury leads to not being able to play your sport.

“All golfers, no matter at what level, still need to strengthen and work the same muscles.”

The difference between a great golfer and a good golfer is a great golfer practices and plays all the time. They never take a break during the winter,” he says. “Most golfers who take a break during the winter are the ones who end up getting injured during the first couple weeks of the season. If you want to take the game seriously and avoid injury this year, start the season slowly and make sure you are training for your sport all year round.”

(738-4580, fusionfitnesscenter.com)

 

What To Do Early This Season

Because more injuries occur during the first couple of weeks after the winter layoff, it is the most dangerous time of year to play golf. DeCaire notes that many of these types of injuries can be avoided with a few simple steps.

Step 1 – Never tee up without a proper warm up.
Would you run a 5K without a proper warm-up? Would you pitch a baseball without the proper warm-up? Then why would you swing a club without a proper warm-up? The golf swing involves the shoulders, abdominals, lower back, quadriceps and hamstrings. That seems like a lot of places on the body that could get injured without a proper warm-up. Arrive at the course about 45 minutes before you are going to play and go to the driving range. Hit a bucket of balls and make sure to do some proper stretches. This will help to warm the muscles and avoid injury.

Step 2 - Bend at the knees.
How many times do you think you bend over to tee up and pick up balls during a round of 18 holes? If I had to guess, I would say around 100 times per round. That is a lot of strain on the lower back, especially if you are not bending at the knees. A lower back injury could take you out for the season. A lower back injury is also a very painful and long injury to recover from. Remember when teeing up and picking up your ball to bend at the knees. It could save your lower back and your season. Also include some lower back exercises during your regular workout routine. (See below.)

 

What to Do During The Season And Through The Winter

DeCaire recommends: My team of trainers at Fusion Fitness see more lower back injuries and weak lower backs from golfers, than any other ailments. When golfers lack the muscular strength needed for the golf swing, they also lack the ability to maintain a fixed spine angle, develop power, transfer energy efficiently, and ultimately maintain postural positions of the swing. All of this results in poor club head speed, lower ball speeds, poor ball flight, and developing overcompensations in the swing. All of these factors can lead to injuries of the lower back.
Two exercises that any golfer can benefit from are “Supermans” and Bent Knee Hip Extensions. They will help with strengthening your lower back and core region. You should perform these exercises a couple of times per week. Work up to 2-3 sets of 15-20 repetitions.

Exercise: Supermans
Muscles targeted: lower back
Steps:

1.. Lie facedown on the floor or exercise mat. Your arms should be fully extended in front of you.
2. Simultaneously raise your arms, legs, and chest off the floor and squeeze your lower back muscles (like you are flying).
3. Slowly begin to lower your arms, legs and chest back down to the starting position.
4. Repeat.

Note: They call this exercise Superman because when holding the contracted position, you should look like superman when he is flying.

Exercise: Bent Knee Hip Extensions
Muscles targeted: core and lower body
Steps:

1. Lie flat on your back with your heels on a bench or box.
2. Keeping your heels next to each other, bend your knees to 90 degrees. Extend your arms straight for support.
3. Begin raising your hips by pressing your heels into the bench.
4. Continue to raise your hips until they are in line with your knees and shoulders.
5. Squeeze your glutes at the top position for one second, then return to the starting position.
6. Repeat

 

Here are some more exercises you can add to your routine as your core strength increases. More descriptive instructions are available on the Fusion Fitness YouTube link here: youtube.com/user/fusionfitnessDE?feature=mhee#p/u/44/_TJu1YN2hwc

Plank
Work that core. Your power comes from your midsection and that is what this exercise will help with. Also this
will strengthen your shoulders, arms and legs at the same time.

 

 

Reverse Lunge with Stretch
This exercise is great for strengthening the leg muscles and stretching the abdominal wall.

 

 

 

 

Russian Twist
We all know how important rotation is in your golf swing. This exercise will help build your oblique muscles and improve your rotation.

 

 

Chest Press
This exercise will help build strength in your chest, shoulders and triceps. Build these muscles and start
out-driving your friends in no time.


 

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February 2016

Delaware State University will feature the following events and exhibitions during its 2016 Black History Month celebration: Wednesday, Feb. 3 Black Lives Matter Symposium Documentary...

Cost: FREE and open to the public

Where:
Delaware State University
1200 N DuPont Highway
Dover, DE  19901
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Cost: Free

Where:
First State Heritage Park
121 Martin Luther King, Jr. Blvd N
43 The Green
Dover, DE  19901
View map »


Sponsor: First State Heritage Park
Telephone: 302-739-9194
Contact Name: Sarah Zimmerman
Website »

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The Station Gallery
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201 Hagley Creek Rd
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Kennett Township Building
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Telephone: 302-654-8638
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More information

Delaware State University will feature the following events and exhibitions during its 2016 Black History Month celebration: Wednesday, Feb. 3 Black Lives Matter Symposium Documentary...

Cost: FREE and open to the public

Where:
Delaware State University
1200 N DuPont Highway
Dover, DE  19901
View map »

More information

Explore some of the diverse ways that human beings have understood sex and sexuality, gender and gender diversity in this small but broad new exhibition, presented in conjunction with the 2015-2016...

Cost: Free with Museum Admission.

Where:
Penn Museum
3260 South St.
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View map »


Website »

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Cost: $0-14

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Hagley Museum
201 Hagley Creek Rd
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Delaware State University will feature the following events and exhibitions during its 2016 Black History Month celebration: Wednesday, Feb. 3 Black Lives Matter Symposium Documentary...

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1200 N DuPont Highway
Dover, DE  19901
View map »

More information

Our Winter Group Show features oil paintings by Rosemary Castiglioni, Jim Gears and Mary Ann Weselyk. Still-life paintings with subtle color variations by...

Cost: Free

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The Station Gallery
3922 Kennett Pike
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Cost: Call for information.

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Nanticoke Memorial Hospital
801 Middleford Road
Seaford, DE  19973
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Telephone: 302-629-6611x2446
Contact Name: Nanticoke's Diabetes Education Department
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Cost: Depends on what you purchase

Where:
East Coast Garden Center
30336 Cordrey Rd
Millsboro, DE  19966
View map »


Sponsor: Garden Center
Telephone: 302-945-3489
Contact Name: Valery Cordrey
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Cost: $10

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Red Clay Creek Presbyterian Church
500 McKennans Church Rd
Room 206
Wilmington, DE  19808
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Join us every Tuesday for this fun and educational enrichment activity. Students will learn to draw pictures from a variety of themes, including woodland animals, creatures by the sea, creepy...

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500 McKennans Church Rd
Room 206
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640 S. State St.
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Where:
The Station Gallery
3922 Kennett Pike
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View map »


Telephone: 302-654-8638
Website »

More information

Delaware State University will feature the following events and exhibitions during its 2016 Black History Month celebration: Wednesday, Feb. 3 Black Lives Matter Symposium Documentary...

Cost: FREE and open to the public

Where:
Delaware State University
1200 N DuPont Highway
Dover, DE  19901
View map »

More information

Explore some of the diverse ways that human beings have understood sex and sexuality, gender and gender diversity in this small but broad new exhibition, presented in conjunction with the 2015-2016...

Cost: Free with Museum Admission.

Where:
Penn Museum
3260 South St.
Philadelphia, PA  19104
View map »


Website »

More information

Two-hour guided tours are offered at 10:30 a.m. and 1:30 p.m. Monday through Friday. Guests will visit Eleutherian Mills Residence, the first du Pont family home built in America; the First Office...

Cost: $0-14

Where:
Hagley Museum
201 Hagley Creek Rd
Wilmington, DE  19807
View map »


Telephone: 302-658-2400
Contact Name: Meg Marcozzi
Website »

More information

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Cost: Free

Where:
, DE


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Telephone: 302-645-9095
Contact Name: Jeri Kaplan
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Cost: Free

Where:
Kimmel Center - Commonwealth Plaza
300 S. Broad St.
Philadelphia, PA  19102
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Sponsor: Kimmel Center
Website »

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A successful writer of Broadway thrillers is struggling to overcome a dry spell when he receives a script from a student —a potential Broadway hit. Thereafter suspense...

Where:
, DE

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Where:
, DE

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Where:
, DE

More information

Show More...
Show Less...

Delaware State University will feature the following events and exhibitions during its 2016 Black History Month celebration: Wednesday, Feb. 3 Black Lives Matter Symposium Documentary...

Cost: FREE and open to the public

Where:
Delaware State University
1200 N DuPont Highway
Dover, DE  19901
View map »

More information

Our Winter Group Show features oil paintings by Rosemary Castiglioni, Jim Gears and Mary Ann Weselyk. Still-life paintings with subtle color variations by...

Cost: Free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Explore some of the diverse ways that human beings have understood sex and sexuality, gender and gender diversity in this small but broad new exhibition, presented in conjunction with the 2015-2016...

Cost: Free with Museum Admission.

Where:
Penn Museum
3260 South St.
Philadelphia, PA  19104
View map »


Website »

More information

Two-hour guided tours are offered at 10:30 a.m. and 1:30 p.m. Monday through Friday. Guests will visit Eleutherian Mills Residence, the first du Pont family home built in America; the First Office...

Cost: $0-14

Where:
Hagley Museum
201 Hagley Creek Rd
Wilmington, DE  19807
View map »


Telephone: 302-658-2400
Contact Name: Meg Marcozzi
Website »

More information

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Cost: Free

Where:
The Gibby Center for the Arts
51 W Main St.
Middletown, DE  19709
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Sponsor: The Gibby Center for the Arts
Telephone: 302-449-5396
Contact Name: Caroline Zeitler
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Cost: Free

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, DE


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Telephone: 302-645-9095
Contact Name: Jeri Kaplan
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Cost: $50

Where:
Nanticoke Memorial Hospital
801 Middleford Rd.
Seaford, DE  19973
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Telephone: 302-629-6611 ext. 2540
Contact Name: Maternal Child Health Clinical Educator
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Regional artists Carol Tippit Woolworth, Catherine Drabkin, Pahl Alexander Hluchan, Colleen Randall and Dan Jackson explore the concept of place—physical, emotional and spiritual—in...

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A successful writer of Broadway thrillers is struggling to overcome a dry spell when he receives a script from a student —a potential Broadway hit. Thereafter suspense...

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Cost: Free

Where:
The Station Gallery
3922 Kennett Pike
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View map »


Telephone: 302-654-8638
Website »

More information

The Philly Home Show will inspire your inner HGTV star at the Pennsylvania Convention Center in Philadelphia from Feb. 12–14 and 19–21. The show will feature highly interactive...

Cost: $13

Where:
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1101 Arch St.
Philadelphia, PA  19104
View map »

More information

Explore some of the diverse ways that human beings have understood sex and sexuality, gender and gender diversity in this small but broad new exhibition, presented in conjunction with the 2015-2016...

Cost: Free with Museum Admission.

Where:
Penn Museum
3260 South St.
Philadelphia, PA  19104
View map »


Website »

More information

Two-hour guided tours are offered at 10:30 a.m. and 1:30 p.m. Monday through Friday. Guests will visit Eleutherian Mills Residence, the first du Pont family home built in America; the First Office...

Cost: $0-14

Where:
Hagley Museum
201 Hagley Creek Rd
Wilmington, DE  19807
View map »


Telephone: 302-658-2400
Contact Name: Meg Marcozzi
Website »

More information

This art exhibit features fine art works and three dimensional pieces that embrace the subject “red.” Artist are free to use their imagination and creativity, so works will include...

Cost: Free

Where:
The Gibby Center for the Arts
51 W Main St.
Middletown, DE  19709
View map »


Sponsor: The Gibby Center for the Arts
Telephone: 302-449-5396
Contact Name: Caroline Zeitler
Website »

More information

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Cost: Free

Where:
, DE


Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
Website »

More information

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Cost: Free

Where:
The Gibby Center for the Arts
51W Main St.
Middletown, DE  19709
View map »


Sponsor: The Gibby Center for the Arts
Telephone: 302-449-5396
Contact Name: Caroline Zeitler
Website »

More information

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Cost: $15–$18

Where:
The Secret Garden
47 W Main St.
Middletown, DE  19709
View map »


Sponsor: The Everett Theatre
Telephone: 302-540-8561
Contact Name: Chris Everett
Website »

More information

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Cost: 0.00

Where:
Bayhealth Kent General Hospital
640 S. State Street
Private Dining Room #3
Dover, DE  19901
View map »


Telephone: 800-855-2CALLGA
Website »

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Playing folk, Americana and blues, Sand Creek is a central Delaware institution of a band.   Friends of Folk is a nonprofit organization devoted to the promotion and preservation...

Cost: Free

Where:
First State Heritage Park
The Old State House
25 The Green
Dover, DE  19901
View map »


Sponsor: First State Heritage Park
Telephone: 739-9194
Website »

More information

Art, the fourth element of hip-hop, comes alive for enthusiasts of both art and hip-hop. Let your inner creativity and love for hip-hop hit the canvas. "All I Need" is...

Cost: $40

Where:
Humpty's Dumplings
277 N Keswick Ave
Glenside, PA  19038
View map »


Sponsor: Creative Paint Nites
Telephone: 267-312-8339
Contact Name: Charisse R McGill
Website »

More information

Ditch the winter whites for a world of dazzling color at Longwood Gardens, where you can stroll through thousands of orchids in bloom. Kennett Square, www.longwoodgardens.org 

Where:
, DE

More information

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Where:
, DE

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Where:
, DE

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A successful writer of Broadway thrillers is struggling to overcome a dry spell when he receives a script from a student —a potential Broadway hit. Thereafter suspense...

Where:
, DE

More information

Show More...
Show Less...

Our Winter Group Show features oil paintings by Rosemary Castiglioni, Jim Gears and Mary Ann Weselyk. Still-life paintings with subtle color variations by...

Cost: Free

Where:
The Station Gallery
3922 Kennett Pike
Greenville, DE  19807
View map »


Telephone: 302-654-8638
Website »

More information

Features activities and crafts that help visitors learn about local and national political roles in environmental conservation. Visitors can learn about the battle that politicians fought for a...

Cost: Free with admission

Where:
Delaware Museum of Natural History
4840 Kennett Pike
Wilmington, DE  19807
View map »

More information

The Philly Home Show will inspire your inner HGTV star at the Pennsylvania Convention Center in Philadelphia from Feb. 12–14 and 19–21. The show will feature highly interactive...

Cost: $13

Where:
Pennsylvania Convention Center
1101 Arch St.
Philadelphia, PA  19104
View map »

More information

Explore some of the diverse ways that human beings have understood sex and sexuality, gender and gender diversity in this small but broad new exhibition, presented in conjunction with the 2015-2016...

Cost: Free with Museum Admission.

Where:
Penn Museum
3260 South St.
Philadelphia, PA  19104
View map »


Website »

More information

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Cost: Adults $20; seniors $18; students (with ID) $15; children (ages 6–17) $15

Where:
Penn Museum
3260 South St.
Philadelphia, PA  19104
View map »

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Guests can explore three floors of exhibitions in the Visitor Center, stroll along the river through dozens of historic structures from the Industrial Revolution, and explore the gardens and...

Cost: $0-14

Where:
Hagley Museum
201 Hagley Creek Rd
Wilmington, DE  19807
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Telephone: 302-658-2400
Contact Name: Meg Marcozzi
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Penn Museum opens the world premiere exhibition The Golden Age of King Midas—featuring ancient treasures on loan from the Republic of Turkey—with a spectacular daylong public...

Cost: $15

Where:
Penn Museum
3260 South St.
Philadelphia, PA  19104
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This art exhibit features fine art works and three dimensional pieces that embrace the subject “red.” Artist are free to use their imagination and creativity, so works will include...

Cost: Free

Where:
The Gibby Center for the Arts
51 W Main St.
Middletown, DE  19709
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Sponsor: The Gibby Center for the Arts
Telephone: 302-449-5396
Contact Name: Caroline Zeitler
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For more information, please contact: Dave Ruffner ​Rehoboth Beach Film Society 107 Truitt Ave. Rehoboth Beach, DE 19971 302-645-9095, ext. 4 administrator@rehobothfilm.com...

Cost: Free

Where:
, DE


Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
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The Rehoboth Beach Film Society and CAMP Rehoboth will co-present "Tab Hunter Confidential" and "Portrait of a Serial Monogamist" as part of its annual Another Take...

Cost: $8

Where:
Metropolitan Community Church
19369 Plantation Rd.
Rehoboth Beach, DE  19971
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Sponsor: Rehoboth Beach Film Society
Telephone: 302-645-9095
Contact Name: Jeri Kaplan
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"La Sylphide" shares the beautiful and romantic story of our hero, James—a young Scottish farmer who, on the eve of hid wedding, abandons his betrothed, Effie, after being...

Cost: $25

Where:
Salesanium School
1801 North Broom St.
Wilmington, DE  19802
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Sponsor: Academy of International Ballet
Telephone: 1-866-908-5666
Contact Name: Denis Gronostayskiy
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Venture back with us for an evening where we re-imagine the Victorian Industrial Age as seen through our steam-powered, futuristic goggles.  Our biggest fundraiser of the year and all proceeds...

Cost: $100-$110

Where:
Smyrna Opera House
7 West South Street
Smyrna, DE  19977
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A spoiled orphan girl is sent to live with her uncle on the Yorkshire moors and discovers renewed life, for herself and her sickly cousin, in bringing her dead aunt’s secret garden back to...

Cost: $15–$18

Where:
The Secret Garden
47 W Main St.
Middletown, DE  19709
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Sponsor: The Everett Theatre
Telephone: 302-540-8561
Contact Name: Chris Everett
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Location: St. Mark’s High School, 2501 Pike Creek Road, Wilmington Time: Registration: 11:30 a.m. Race: 12:30 p.m. Fee: $25 (until Thursday, Feb. 11), $35 after and day of event...

Where:
, DE

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Location: Beebe Healthcare’s Medical Center, 424 Savannah Road, Lewes Date: Saturday, Feb. 13 (and the second Saturday of each month) Time: 9 a.m. Fee: Free For more...

Where:
, DE

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Ditch the winter whites for a world of dazzling color at Longwood Gardens, where you can stroll through thousands of orchids in bloom. Kennett Square, www.longwoodgardens.org 

Where:
, DE

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A successful writer of Broadway thrillers is struggling to overcome a dry spell when he receives a script from a student —a potential Broadway hit. Thereafter suspense...

Where:
, DE

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Regional artists Carol Tippit Woolworth, Catherine Drabkin, Pahl Alexander Hluchan, Colleen Randall and Dan Jackson explore the concept of place—physical, emotional and spiritual—in...

Where:
, DE

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