“F3 Tallahassee Fitness Assessment 2021”
QIC: Wiseguy
PAX: Hawkeye, Socrates, Mr. Emcee, Snowman, Happy Accidents, Dr. Feelgood, Ron Swanson, Crab Legs, Pebbles, Recount, Hawaii Five-O, Peter Pan, Carbon Copy, Guns n’ Roses, Red Elephant
I made adjustments to the Fitness Assessment for many reasons. The basic change is 2 minutes of work and 3 minutes of rest for the following reasons.
- This is an assessment where you find your max, so spacing the exercises out long enough to recover close to baseline heart rate, so you are primed for the next evolution. If you do this correctly, you should be spiking your HR as high as possible during the work, and there should sharp “humps” in your heart rate. There should be anaerobic activity involved if you go as hard and as fast as possible. If you left this morning not feeling like you left it all out on the line, then there may be a need to review your effort. Mixing up different intervals and timings is a good thing to keep your body needing to adapt continually.
- The partner version will help with accountability for good reps and get peer feedback. Also, especially with higher counts (like SSHs), you can quickly lose count when you are so focused on doing the work. You also have a partner to help motivate you.
- Two minutes is more translatable to other popular fitness tests.
- Space is an issue, especially with Cascades Park, when I could potentially have 20+ people going at once. Crowd control was much more manageable
- Use the following formula to estimate where your 2-minute max should be if you are comparing your 3-minute max. The 10% bump accounts for the fatigue that may ensure on the third minute.
x = 3-minute max
y = 2-minute max
y = [(2/3) * x] * 1.1
Unfortunately, because of the rain and thunder/lightning, we had to move under cover. We had a longer break on the transition to the second partner on Exercise 7: Air squats. The forward jump lengths were shorter because the stage is not 25 m (I tried measuring it already). Something to think about when you review your scores in the future.
On the next iteration, I will have an optional 11th round with pull-ups.
Just so that I make sure we do this quarterly. I dropped the ball on that one in 2020. I have scheduled the next three dates as to when we will do this again. The dates are subject to change. We will meet at Leon (which is one mile away from Cascades Park).
April 3
July 10
October 9
COT
God cut COT short with some loud thunder and lightning, unfortunately. We prayed (and cowered) on our own.
Jan 5 – Secret Santa Gift Exchange, Momo’s Pizza (Market Street) @ 1725 hours
Even if you did not participate in the gift exchange, join us for some fellowship and guffaws at other people’s expense.
Jan 19 – F3 Tallahassee End of 2020 (The Year of Toilet Paper) Celebration @ 1725 hours. Location TBD.
Awards and survey dates:
Jan 2 – Nominations and survey open. All 2020 PAX data ready for review. (Stay tuned.)
Jan 9 – Nominations close.
Jan 10 – Award vote open.
Jan 17 – Award vote and survey close.
Jan 19 – End of Year Celebration 2020.
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/