Updates to Challenge in March

 

F5 Boot Camp "Notice"!

Dates: March 8-28, 2021

For those finishing the February Challenge, you will have a 1-week break to live in a "point-free" existence. Use this time to do rest, recover, and re-connect with your non-exercising friends and family.

The next challenge will start Monday, March 8 and will end Sunday, March 28.  The rules will be mostly the same (see previous post regarding February Boot Camp rules) with the following exceptions:

1. If you are happy w/ your current team, we encourage you to stay on and continue with the same team!

2. If you're looking for more "spice" or for less "spice", then we encourage you to join a new team or switch to a different division!

3. We encourage you all to invite any friends or family that may want to join in and benefit from the boot camp!

4. We will be adding a few modifications such as incorporating in a "rest" day, as well as doing a weekly cap instead of a daily cap which will allow for more flexibility for all members!

Hope you all have a great week off! Get ready for more gains and goals attained in March!

#f5bootcampchallenge

February Final Instructions #2

 

Great job everyone!  If you completed this boot camp and had a great time, you are a winner!

As the February boot camp officially ends tomorrow on Sunday (Feb 28), we will be giving you 2 days to complete your second PFT test!  Deadline is Monday midnight (your time zone).

We want to award those who have made the most improvements in their PFT!

We will put up a post for this tomorrow in Facebook and put highlights on this site.  

So here are the basic rules for this:

1. Repeat the exact same PFT challenges you did 3 weeks ago at the beginning of this challenge.  

2. Determine the percentage that you improved.  

Example #1

If I did 20 pushups on the first PFT, and now I can do 22 pushups on the second PFT.  This is a 10% increase. 

Example #2

You did 40 sit-ups on the first PFT, and now you were able to do 55 sit-ups on your second PFT.   You increased your sit-ups by 15, this means you had a 38% increase!

Example #3

You ran 1 mile in 9:30 minutes for your first PFT.  For your second PFT you ran your mile in 8:10 minutes.  This is an improvement of 80 seconds. This is a 14% improvement on your running time. 

3. Take your 3 highest PFT scores and add them together.  (3 only)

For example:

Sit-ups 38% increase

Dead hang 25% increase

Pushups 20% increase

Pull-ups 15% increase

Add the top 3 numbers.   38%+25%+20%= 83% increase

This is your final number!!

4.  We want you to post your final results following the format below!

Name:  John Doe

Team: Give em' Health

Division: Rangers

PFT #1 to PFT #2:

Dead hang:    50 >70 - 40%

Crunches:      80>100 - 25%

Pull-ups:       10 > 12 - 20%

Push up:        30 > 35 - 16.7%

Plank:            2:12>2:32 - 15.2%

Sit ups:          50>48  - neg 4%

40% + 25% + 20% = 85% (Final score)

We look forward to seeing your awesome  PFT results!

Blessings!

Calvin Kim

F5 Challenge

February Final Instructions #1

 

F5 February Boot Camp Team Captains and Team Members!

Captains, please check your emails for 2 separate emails!

First email is for team captains only. It will give you specific instructions on how to post final results for your team and for individuals!

Second email should be forwarded to all of your team members! This email explains details regarding your second PFT test, how to calculate % improvement and how to post. As we want to recognize everyone's improvement!

Team members, if you do not receive an email from your team captain by Sunday evening! Nicely encourage your team captain to check their inbox!

#f5bootcampchallenge

F5 Boot camp beanies giveaway!

 

For all of our Jr. F5 boot camp members (age 17 and under), that participated in the January and/or February boot camp. We will be mailing you a “FREE” F5 Beanie as our show of appreciation for your hard work and awesome accomplishments!

If you were a registered participant, please email us your names, age, and mailing address to:
f5beanies@gmail.com 

Big thanks to Sunny Arakawa for the great idea and for helping us to make this happen!