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How I got empowered during free Columbus State Self Defense class

Regina Fox



At 24 years old, I’ve already experienced two flashers in my life, and I’d consider myself pretty lucky given today’s climate. If either of those situations had escalated, I’m not confident that I would’ve been able to protect myself—a very scary thought in hindsight. But after just one class with the Columbus State Self Defense Training Program, I’m sure I gleaned enough knowledge and skills to give attackers a run for their money.

The program was first established in 2017 as a grassroots movement to empower men and women to trust their guts, use their voices, and employ a takedown if necessary. It combines fitness training and martial arts for a 90-minute class offered three times a week that Columbus State faculty, staff, students, and community members can advance through completely free of charge.

Photos: Leah Conway

I was handed a gray shirt upon arrival, indicating my beginner status. Also in the class were a few fellow gray shirts, some yellow, and one blue (the highest rank). We warmed up our bodies with some stretching and a fun and challenging HIIT game. I tried to keep my composure during this, but I was sweating through my Columbus State-issued gi pants. To my relief, we were instructed to take a seat afterwards.

“What are some tips on how to minimize your chances of being attacked?” coach Devan Quitter asked the class. Quitter, along with Coach Sean Foster and Coach Jason Apt, spearheaded the program. All three are employed through Columbus State Community College and have extensive backgrounds in Jiu-Jitsu, among other disciplines.

“Scan the crowd often,” one student said.

“Ask for an escort,” said another.

“Trust your gut,” said one student who went on to tell a story about surviving an attack using her self-defense training (“I was prepared to hip toss [my attacker],” she said).

Nodding in agreement, Quitter affirmed her students. “Your first line of defense is always going to be your fitness level and your self-defense awareness. Second line is your body and your voice.”

This part of the lesson I found particularly compelling. As a young woman, I’ve never felt entitled to announce when someone is making me feel uncomfortable. To avoid making a scene, I’ll sit back and stomach inappropriate comments or even contact. Turns out, that’s the stark opposite of what you should do in those instances.

“Don’t shell up, that’s what the predator wants you to do,” Foster enforced.
Instead, the coaches encourage their students to correct their posture, make eye contact, and be vocal when they sense somebody getting a little too close.


“F*ck politeness,” as guest coach Sarah Mase likes to put it.
Letting a predator know that you see them and that you’re not afraid will significantly diminish the likelihood of you being attacked. However, if the predator continues to advance, Columbus State Self Defense students won’t be going down without a fight.

The first step of hand-to-hand self defense is leaning into the situation, literally. Quitter and Foster demonstrated how to throw your arms up in front of your face, put your hand on top of your head, and crash into your attacker’s chest—taking them off guard while also putting yourself in a more competitive position. Next, they showed how to establish power with both body position and grip. And then, my favorite part: the takedown. I was equally surprised and proud when I was able to hike Foster’s muscle-y body up on my hip and launch him back-first into the mat below with shockingly little effort (not a brag on my strength, just a testament to the power of leverage and the excellent instructors at CSCC). Ah, baby’s first hip throw.

“Too often we allow ourselves this idea that bad things are just things you hear on the news or on Facebook,” said Foster. “I think people should be more proactive in their own safety.”
He’s right. We see the worst being shared on social media and being reported on the nightly news, but we never think it’s going to happen to us. Columbus State Self Defense Training Program challenges participants to not only put themselves in those unimaginable situations mentally, but how to escape them physically, too.

“I believe having a self-defense knowledge base is important at all points of life,” said Quitter. “We tend to unknowingly put ourselves in dangerous positions. Learning and maintaining the ability to keep yourself safer can literally make the difference in a life or death situation.

Columbus State Self Defense Training Program meets Mondays, Thursdays, and Fridays in Delaware hall on the Columbus State campus. For more information, visit

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Life is but a dream with Greater Columbus Rowing Association

Linda Lee Baird



Sculling. Coxswain. Regatta. For the uninitiated, the language of rowing can be difficult to parse. But if you’re ready to build your vocabulary, muscles, and circle of friends all at the same time, rowing might be right for you. You don’t even have to be an early riser to join the club.

The Greater Columbus Rowing Association (GCRA) was founded in 1984 as a non-profit organization dedicated to the sport of rowing. The central location on the Scioto’s Griggs Reservoir provides rowers across the city with a place to get on the water, before or after work. Open to all levels and abilities, with new rowers, adaptive rowers, and competitive rowers welcome, the GCRA has provided dynamic opportunities for Columbus- area residents for 35 years.

Photos: Brian Kaiser

Rower Jan Rodenfels, whose lightweight quad team took home the cup at this summer’s Midwest Sprints race, started as a runner, and said that rowing requires concentration and coordination that she hadn’t needed before, even when competing in marathons. As a writer and motivational speaker, she had multitasked during her runs, planning and preparing with every mile. “With running, I could work in my head,” she said. But rowing put a stop to that. “You are working in your head on the stroke, as well as all your major muscle groups. It looks easy but it’s challenging, synching up [with other rowers]. Oars have to go in and come out together.”

Learning to row was more difficult than Rodenfels had anticipated. One of her early coaches cautioned the team that as they learned new skills, “Our problems will multiply like rabbits.” Rodenfels focused on learning one or two things at a time, as trying to put everything together immediately was simply too much. “I had to think Swan Lake at the beginning instead of rock and roll,” she explained. In other words, her primary focus was on getting smooth and perfecting her form before worrying about speed. “I could add the rock and roll when we could start moving fast.”

She extolled the benefits of rowing for beginners. “You use legs, arms, [and] back... You really develop your muscles and cardio system.” She cautioned that because the sport is so demanding on your body, having a good coach from the beginning is key. That way, you’re taught the correct way to do things from the onset. “You don’t want to have to undo all the bad moves you’re making.”

The schedule, too, can be a challenge, particularly when trying to coordinate with other busy members of a team. “We’re supposed to be out at 5:30 [a.m.],” Rodenfels said. “We’re out at 7:00 [a.m.], 8:00 [a.m.], whenever we can get all of our different boats in and coordinated.” And while the early mornings can be difficult, there’s something to be said for getting exercise while watching the sunrise on a boat with your friends. “It’s a beautiful sport.”

It’s also open to everyone who’s past their years of college eligibility. “Master’s rowing starts at age 21... all the way up to people in their 90s.” Even if you’re not a morning person, there’s room on the boat for you. Rodenfels said many club members practice in the evenings. Physical limitations can be accommodated as well. “We have a paradaptive program at GCRA that’s all done and supported by volunteers. We encourage anyone who would like to try it to go on our website and sign up.”

Still not sure it’s the sport for you? GCRA offers corporate learn-to-row activities that businesses such as Cardinal Health and even the Columbus Blue Jackets have taken advantage of. It’s a good opportunity to dip your toe in the water—whether you choose to take that advice literally or not.

New members might take up rowing for teamwork, exercise, fresh air, opportunities to travel and win awards, or all of the above. Whatever your motivation, Rodenfels recommends starting with a learn-to-row class, and getting ready to enjoy the ride. “When you do it, it’s so beautiful,” she said.

In mid-August, GCRA members headed to The 2019 USRowing Masters National Championships in Grand Rapids, MI and took the gold. Follow their journey and find out how to get your crew on at

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Obscure Columbus: Brown Pet Cemetery

Laura Dachenbach



I drove past it dozens of times before I realized what it was. 

I could see that it was a cemetery peeking out from under an overhang of trees, with stones spreading across a field. But something was different. One day while driving down Sawyer Road, I slowed down until I could make out a name on what seemed to be a very small marker: Pug. 

I had found the Brown Pet Cemetery. 

Surrounded by the grounds of the John Glenn Airport, the Brown Pet Cemetery remains mostly hidden. The cemetery was started in the 1920s by Walter A. Brown, a local veterinarian, and a cemetery association was founded in 1934. Over 450 burials cover the site, all a visual testament to the purity of the human-animal bond. Most markers bear the names not only of the pets themselves, but also of their human “parents.” Folk art decorates many stones, as well as oval ceramic plaques with black-and-white pet portraits. DIYers of decades ago have used marbles and shells to adorn handmade markers.

Pet names over the decades show their cultural and historical influences. Dimples and Trixie and Buster in the 20s and 30s give way to Lassie and Gidget in the 50s and eventually become Coco and Misty in the 70s and 80s. But pet owners have clearly always been common or creative in naming their animal companions. For every Blackie or Fluffy that rests here, there’s a Boob and a Stinky Bill and a Dammit, each of them memorialized and apparently cherished. 

It’s hard to tell how active the cemetery is. The articles of incorporation for the cemetery association expired in 1997, when most burials seemed to have stopped. However, during my most recent excursion through the grounds, I saw several graves marked with artificial flowers, as well as a memorial for Mr. King, a ten-year-old cat with a love of shoes, who was interred this past June. 

Regardless of activity, the sentimentality of this space is palpable. (A visit will likely require a package of Kleenex.) Be ready to be touched by the still-visible memories of the pets who have found peace here.
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Put me in, coach! Fall sporting leagues you should join today




Sure, you can join a pickup game of basketball or soccer pretty much anywhere there are courts and fields. However, in an active, outdoor- friendly city such as Columbus, a growing number of public sports leagues and athletic clubs throughout the downtown area are evolving. They embrace not only traditional sporting leagues, but also nostalgic fringe sports (such as kickball and dodgeball), and the fun-loving attitude that comes with them, where often times competitiveness is eschewed for simply having a good time. Isn’t that a novel idea?

Columbus Recreation and Parks |

If you’re interested in sporting in Ohio’s capital, the first (and for many the only) place to look is the Columbus Recreation and Parks Department. While municipal recreation teams might seem to many like they’re geared toward youth participation alone, this simply isn’t the case. So don’t worry, you won’t be reliving the glory days of 50-minute T-ball innings and basketball games ending in a score of 8-4.

According to Columbus Recreation and Parks Communications Manager Brian Hoyt, last year alone Columbus saw over 1.5 million people participate in city sporting leagues, and the majority of them were adults.

“Columbus is actually thriving in the business of sports tourism,” says Hoyt. “Often times you have strong youth sports programs in the surrounding towns and cities, but they can be lacking in adult programming. Because of that, here in Columbus, we see people coming from Gahanna, from Upper Arlington, from Dublin, you name it.”

And with such a robust group of athletes, the Columbus Recreation and Parks Department doesn’t skip a beat when it comes to the variety of leagues being offered. Leagues for every major sport are offered at varying levels of competition and seriousness across the city, including flag football, basketball, baseball, softball, soccer, volleyball and much, much more.

One of the draws of participating in Columbus athletic leagues is their often top-notch facilities.

In fact, according to Hoyt, the city’s Lou Berliner Sports Park is nothing short of a world-class venue. Just this year the sports park, which is one of the largest diamond ball eld complexes in the country, was certified as an Environmentally Certified Sports Facility by the Sports Turf Managers Association. This makes Berliner the first facility in Ohio (and only the 32nd in the world) to earn this certification.

“I think [Berliner] is like one of those great secrets that everyone actually knows about,” says Hoyt. But the wide world of Columbus adult sporting contests goes far beyond the city’s recreational leagues.

Sports Monster Club |

Sure, traditional sports like basketball, baseball, soccer, and football are great for many. But every so often we all get the urge for something different. Sometimes we’re in the mood for bowling, handball, or maybe we want to unload a heavy rubber ball at our best friend’s face while suspended ten feet in the air.

Yes. I’m talking about trampoline dodgeball.

Currently, the novel sport is offered by the Columbus-based Sports Monster Club, an organization (now boasting multiple national hubs) that seems to be pushing the boundaries of sporting leagues and loving every second of it. While regular dodgeball is no longer offered, trampoline dodgeball is still available at the league level, with the occasional tournament as well. And while Columbus has yet to see many of these, the group regularly tests out some of the weird fringe sports (such as pickle ball and Spikeball) at other locations, checking their viability for a larger market.

And while the presence of dodgeball itself may be a novelty without top-tier staying power, the trend of including fun, less- traditional sports in leagues across Columbus seems to be here to stay.

When we think of kickball, it’s more likely we recall recess on the blacktop than a televised sporting event Nationwide Arena, but nevertheless the quirky competition has found a niche in the heart of Columbus athletes, with Sports Monster boasting the largest kickball league system in the city.

And according to the Sports Monster’s Bart Fitzpatrick, there’s good reason for its popularity.

“Kickball is doing very well. It is the most social sport of all—where anyone, of any athletic skill, can participate and have a good time,” Fitzpatrick said. His assessment underscores the fact that many participating in adult sporting leagues are doing so for mixed purposes: sure it’s fun to win, and competitive leagues are still going strong, but many younger members of Columbus sports clubs are joining to be among friends.

“The social component [of kickball] is huge. We always have host bars for after-league for folks to hang out and revel in their on- eld/on-court antics and glory,” Fitzpatrick added.

Columbus Young Professionals Club |

Another innovative athletic group in the city is the Columbus Young Professionals Club. The group, created in 2005, acts as a hybrid networking and social organization mixed with athletics and community service elements as well.

“At our most basic level, the social membership, it’s free to join. And there are plenty of opportunities; we have about 20,000 members now,” says CYPC Athletic Director Anish Mistry. “It’s a really great way to be among friends, or even to meet new people.”

Similar to Sports Monster, CYPC represents an interesting trend where competitive athletes have the opportunity to square off, but the holistic club at its core seems to be about blending sports and social opportunities.

With upcoming softball and volleyball leagues in the fall, the group is also currently offering bowling and even euchre registration. What’s more, among its slate of athletic leagues, the club offers a litany of social events, including coffee talks where young professionals can gather to discuss prominent issues in their lives (each evening revolves around a specific topic), dedicated networking events, and regular community service projects, including clean-ups at local parks and volunteering at Columbus-area festivals.

It’s clear that the project of the CYPC involves athletics, but it seems to do so in a more dynamic sense, inclusive of sporting leagues from the seriously competitive to the fully laid-back.

And this seems to be a movement the city as a whole is beginning to embrace—where there’s a sporting team for everyone, but a lot of us are just along for the ride. Sign me up for that.

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