F5 February Boot Camp Challenge #2 PFT TEST
Here is your next challenge! Have each member of your team pick any 3 of the following physical exercises and test yourself to see where you are at before midnight on Sunday (Feb 7)! We want you to see what kind of progress you have made this month and also give you goals to shoot for!
Run 1 mile and time yourself
Run 3 miles and time yourself
PULL-UPS: See how many pull-ups you can do (you must use good form, as in, you need to start each pull-up in a "dead hang" position, arms straight and fully extended) For those that cannot do a pull up- you could make it your goal to get to 1-2 pullups before the month is over.
PUSH-UPS: See how many push-ups you can do non-stop. You must use good form. Lockout your arms completely with each push up (no halfway push-ups, and go all the way down till your chest hits the ground). For those that are just starting- you can do knee assisted push-ups and see how many you can do.
DIPS: Full body dips. You can also do chair assisted dips (use proper form)
CRUNCHES: See how many crunches you can do in 2 minutes time
SIT-UPS: (see how many you can do in 1 minute- must do military style- lock hands behind the head and keep elbows down)
PLANKS: Time yourself (must use good form- keep back straight, proper positioning, and see how long you can hold a plank)
DEAD HANG: (find a bar and hang from the bar w/ your arms extended and time yourself to see how long you can hang)
Take a video of yourself for each of the challenges you accomplish (minus the running ones), so we can share and enjoy watching each other suffer!! #miserylovescompany
3 is the minimum number of challenges required of each team member! However, you can do as many as you want!!
Your team will be awarded 200 awesome points for each challenge each member of the team takes on. For example, if I did 5, John did 7, Lisa did 3, and Ann did 4, that would be a total of 19 for our team and we would accumulate 3,800 AWESOME POINTS!!
Captains- please keep track of the awesome points for your team!
If you do not know what proper form looks like- please watch this video done by our F5 personal trainers Shion Shironishi and Pete Lingas for great tips!
Deadline for this is Sunday midnight!!
Calvin
BEST TEAM NAME CONTEST!!
1st place is $100, 2nd place is $80, and 3rd place is $60!
Team captains, please submit your team name, and the names of your team members in the comments below (or the F5 Facebook group page) just as soon as you have your team name!
The deadline for this is Sunday midnight (Feb 7)!
For example:
Give em' Health
Calvin Kim, John Doe, Jane Doe, Lisa Doe
-----------------------------------------------------------------
Team captains- please EMAIL us the following information by Sunday evening for registration purposes. We need your team name, team captain's name and email address (for team captain only), and team member's names.
Email to: teamf5challenge@gmail.com
Please follow the format below: (for email only)
Team name: Give em' Health
Team captain: Calvin Kim
Email: chksda@gmail.com
John Doe
Jane Doe
Sally Doe
Deadline Sunday midnight (Feb 7)
Thank you!
Calvin
Thanks for your patience in getting this software correct. Now go out there and get some points!!
Also, a few words on the points system:
We are getting a lot of questions about the point system and we want to help you by clarifying some things!
We want you to understand the system so that you can fairly and honestly award yourself points as this is all on the "honor" system.
We have had requests for just about everything you can think of (calf raises, burpees, and the list goes on). So we set up the spread sheet in a way that it can accommodate "almost" every kind of physical activity there is out there as there is no way that we can list every kind of exercise that you are wanting. So in order to remedy this, we came up w/ the (high rep=1 pt, mod rep= 2 pts, and low rep= 3pts system). So whatever "rep/movement" that you are doing. If you can comfortably do more than 25 of them, it would be worth 1 point. For example. If you can do 26 or more calf raises, this would be considered a "high rep" exercise. If you are benching 200 pounds and you can only do 8 of these. This would be considered a "low rep" exercise, as you could not exceed 10 of these. So if you are doing a reverse (negative) pull up. For some people, they could easily whip out 30 of these if you are coming down fast and it would only be worth 1 pt each. But if you are coming down really slowly, this requires a lot of strength and it can burn. And if you can only do 15 of these, then this would place you in the "mod rep" category and each would be worth 2 points. Bottom line, two people can do the exact same exercise and depending on fitness levels, they may be accumulating different set of points.
We have added a new category for planks, wall sits, and dead hangs. You will be given 1 point for every 2 seconds. So you must enter into the spread sheet the total number of seconds. For example, if you did a plank for 3min and 36 sec. You would enter in 216 into the spread sheet and it would automatically tabulate that into 108 points for you.
If there are things that are considered part of your normal work day, we discourage you from adding these things to your points. For example, walking up and down stairs at work/home. As we are shooting to improve fitness, not just gain points for the sake of gaining points. For example, if you normally climb up and down stairs at work, you cannot get points for this. But if you normally take an elevator and you decide to skip the elevator and take stairs, now you are being INTENTIONAL & DELIBERATE, and you can now award yourself points for this. If your work normally requires lifting heavy cinder blocks, than you should not be awarding yourself points for these kinds of things.
This is not a "STEP" challenge. You cannot have a "step counter", counting your daily walking steps. Credit is not given for normal walking throughout the day. The only steps that are awarded points are the following. On a stair climber, or deliberately climbing "stairs". Walking points are given when one goes deliberately on a walk/hike for exercise (however, this is tabulated by mileage, not steps).
The spread sheet has been put together so that it tabulates only the first week's points separately. Then the remainder of the month are tabulated separately (starts Sunday). It's also a different parameter for those that are in different divisions as daily caps are not the same! We ask that you DO NOT edit the google spread sheet unless you really know what you are doing, as this can really create issues w/ the calculations of the final points.
We are a completely volunteer team, doing this literally while working full time jobs. So we appreciate your being patient w/ us, as we are doing our best to come up w/ a spread sheet that works best for all!
Let us know if you have any questions below!
Calvin
If you're looking to join a team or needing to recruit a team member- please comment below to find team members! In addition- Lily San...
