MARCH CHALLENGE RULES!!!

 

F5 MARCH BOOT CAMP CHALLENGE:  

THIS WILL BE THE LAST BOOT CAMP FOR THE YEAR SO HERE IS YOUR OPPORTUNITY TO JOIN IN FOR THE FITNESS AND FUN!!

(Please do not ask any questions until you have read through all of the info here)

Objective: Earn as many fitness points as possible individually and together as a team.  Being on a team offers accountability, opportunity to make new friends, and have FUN together!  

Official start/end date: March 8-28, 2021!

1. March 1-7 is "basic training" week! We want you to invite new friends to join this month. Use this week to connect w/ others and join a team (we will set up FB posts to assist in this).   Start doing your favorite exercises and start getting warmed up.  

2. You can carry over the same team from last month, or create/join a new team.  Only rules that apply for this month is that each team must have at least one male and one female.  Carry over teams can keep the same team captain, but must come up w/ a new team name!

3. Once you have formed a team, pick a TEAM CAPTAIN and come up w/ a TEAM NAME! (carry over teams will need a new team name as well)

4. It is up to you to choose which division that you would like to be in.

Marines (easy/entry, shooting for 500-1000 points/day)  

Rangers (moderate, shooting for 1000-2000 points/day) 

Seals (difficult, shooting for 2000-3000 points/day)  

(we encourage you to choose the right division and team members with similar fitness goals)

5. How do you accumulate points?  Points are given out for different fitness exercises completed.  Our spreadsheet makes it super easy and will accommodate almost every kind of fitness activity.  Once we share the spreadsheet, it can be accessed right from your phone.  After an exercise is completed, you can easily enter in your points and the spreadsheet will keep track of your points for you!

See our point system below:

Cardio:

1 mile on foot (hiking, walking, running, XC skiing) = 300 points

1 mile on mountain bike/rollerblades = 200 points

1 mile on-road bike/ spinning = 100 points

100 yard swim = 100 points

1 point per step climbed (stairs or stair stepper machine)

1 point per jump (jump roping)

Group fitness classes (High Intensity...not stretching/yoga):

15 minutes = 400 points (crossfit, insanity, aerobics, HIIT, Orange Theory, etc)

Recreational/team sports (Moderate Intensity):

15 minutes = 200 points (climbing, tennis, volleyball, soccer, skiing, etc)

Strength focused workouts:

Butterfly/Bicycle crunches = 1/2 point

Crunches, squats, lunges, chair assisted dips = 1 point

Push-ups and sit-ups = 2 points

Pull-ups, chin-ups,  burpees, and dips = 3 points

Weight lifting category:

High-intensity reps (if you can comfortably do more than 25 reps, equivalent to a crunch, squat, or light weights) = 1 point

Moderate intensity reps (if you can do more than 10 reps but not more than 25 reps max, equivalent to a pushup or moderate weight) = 2 points

Low reps (you can only do a max of 10 reps, equivalent to a pull-up, dip, or very heavy weights) = 3 points

We recommend using the google spreadsheet that we have created to help keep track of your points

We will be posting this shortly.

6. Weekly point cap: While you are free to accumulate as many daily points as you want to your INDIVIDUAL total, each team member has a weekly cap on how many points they can contribute to their weekly TEAM total. Here are the total points each member can contribute to their teams weekly point total  w/ 1 one rest day built in.

Seals- 18,000 per week

Rangers- 12,000 per week

Marines- 6,000 per week

This averages to 3000 per day for Seals, 2000 per day for Rangers, and 1000 per day for Marines plus one rest day.

*This has been instituted to hone the benefits of friendly competition without incentivizing point accumulating addicts in overdoing it, creating a frenzy that pushes every team to become point addicts as well to keep up. However, there will still be awards given for individual point totals which have no weekly caps.

7. Teams must be registered by Sunday 6pm (March 7). Official point count starts Monday (March 8).

Team captain's please send us the following information in order to be registered to our email at:  teamf5challenge@gmail.com

Team name, Division, Team Captain's name and email address.  All team member's names and email addresses.  

8.. For people who are not on social media, we will be posting all the updates/info on the following blogsite link:

https://f5challenge.blogspot.com/

9. Any questions? Comment below!!

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!

What are Awesome Points?

FOR TEAM CAPTAINS!!

It is your job to keep track of AWESOME POINTS!  These are not to be conflated w/ your "FITNESS POINTS"!    We give out AWESOME points when your being AWESOME!

For example:   If your 4 person team did a combined total 15 of the PFT tests, you get 200 points for each of them.  So this equates to  15 X 200 =  3,000 awesome points.   In addition to this, each of your team members would also get "fitness points" for however many points they accrued while doing the PFT tests.  And this would be entered into your google spread sheet.

At the end of the month, we will be seeing which teams have the most awesome points!

#f5bootcampchallenge

POINTS START COUNTING TODAY!!!!

 

Just a reminder...Today’s points count towards the challenge! Let’s go!!

Spreadsheet tutorial - Download and use on iPhone

 

Google Sheets Link

If you need more in-depth info on how to use the spreadsheet, 

click here: Feb 2 Announcements video

Correct Form for the PFT

 Covers Pull-ups, Push-ups, and Crunches.

F5 February Boot Camp Q&A!

For those that did the January boot camp, it's really easy to figure out the boot camp challenge system. However, we are aware that for those that are new- you may have many questions about this boot camp and how it is done! We are getting no shortage of questions- so we are posting a Q&A post, in case others may have the same question! We are posting some info below that may be helpful. Please feel free to ask any questions!

Your goal is to accrue as many points as possible each day! Your total points will go towards two things. 1. Individual earnings to see who amassed the most points in your division. 2. Will also go towards your team points. So you have an opportunity to win as an individual for your efforts, and also a chance to win as a team! However, each division has a team cap. For example: If you are a Marine, your team cap is 1000 points. So if you scored 1200 points for the day. 1200 points will go towards your individual earnings, but only 1000 can go towards your team points. The caps for the Rangers is 2000 and the cap for the Seals is 3000. We deliberately placed these caps to reduce the competitiveness of the challenge and direct the focus of the challenge to the quality of workouts over the quantity of points!

Once we have your emails, we will also be sending important messages to your team captains, so that none of the teams miss out on important info or deadlines.

Someone asked if the PFT points count towards fitness points. Starting Sunday Feb 7, all activities can count for fitness points. So if you do them on Sunday, they would count. However, if you did them on Sat nite (Feb 6), they would not count towards your end of month total.

When we give you opportunities to win "Awesome" points. It is the team captain's responsibility to keep track of the awesome points for your team!

Everything is done on the honor system regarding points. Pretty "obvio" as my daughters would say...!

Please make sure you have the latest version 1.4 google spread sheet so each member of your team can track your points! See Eli Kim's tutorial video for downloading onto the iPhone and Jason Shives tutorial 4 days ago for use on your laptop. This is very helpful. Recommend all to download the "google sheets" app into your phones, so you can have this spread sheet at your fingertips!

Google Sheets Link*

*remember, to make the the spreadsheet editable, you must "make a copy" under the "File" tab and you can name it what ever you want. Also, don't forget to share this with your team as you can all use the same online spreadsheet!!!