Sunday, May 25, 2014
"When did we start believing that God wants to send us to safe places to do easy things? That faithfulness is holding the fort? That playing it safe is safe? That there is any greater privilege than sacrifice? That radical is anything but normal?
Jesus didn't die to keep us safe. He died to make us dangerous. Faithfulness is not holding down the fort. It's storming the gates of hell. The will of God is not an insurance plan. It's a daring plan. The complete surrender of your life to the cause of Christ isn't radical. It's normal. It's time to quit living as if the purpose of life is to arrive safely at death.
It's time to go all in and all out for the All in All."
Mark Batterson-All In
You must complete 3 tests of your choice and send in your results.
You have 1 week to complete the tests
Test #1
National Team Fitness Test-find a track to complete this
Distance Maximum Time Rest
1200 meters (3 laps) 4:45 (95 sec per lap) 1:00 min
1200 meters (3 laps) 4:15 (85 sec per lap) 1:00 min
2000 meters (5 laps) Run for best time
Report scores for each run-actual time it took to complete each run
Test #2
300 yard Shuttle Run Test
The 300 yard Shuttle Run Test is a very tough agility movement. You will be running a 25 yard distance. The object is to sprint between the lines as quickly as possible until 12 runs (300 yards) are completed. The goal is to complete the test in less than 60 seconds. Rest 2 minutes and repeat the test. Rest 2 minutes and repeat. Average your scores for final test score.
Submit all 3 scores plus your average
Test #3
120’s Test
This test is designed to measure your ability to run longer distances. Find a space that measures 120 yards (usually the length of a soccer field). Sprint from end line to end line. Once you have sprinted 120 yards, you have the remainder of the minute to rest. The rest involves a jog back to starting point. For example, you run the 120 in 20 seconds, you will have 40 seconds to return to starting point (1 set).
You must complete 10 consecutive sets.
Fitness Guide
• Average level: 20 seconds or under to complete the 120’s with 40 second recovery
• Decent level: 18 seconds or under to complete the 120’s with a 42 second recovery
• Good level: 17 seconds or under to complete the 120’s with a 43 second recovery
• Excellent level: 16 seconds or under to complete 120’s with a 44 second recovery
Report your level
Test #4
Shuttle Run Test:
You will need 6 markers. Place a cone at starting point and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to 2nd marker and back, 3rd marker and back, 4th marker and back and 5th marker and back. This is a continuous sprint.
Time limit: 31 seconds or less.
Rest period: 29 seconds
Workload: 150 yards for each shuttle run
Total Time: 6 minutes.
Fitness Guide:
• If you can’t make 5 shuttles in the time limit, you have a serious fitness problem
• If you complete 5 shuttles in the time limit, you have a good level of fitness
• If you complete 6 shuttles in the time limit, you have an excellent level of fitness
Test#5
Track Test
Run 1 mile in 5:30 min, one minute rest
Run 1/2 mile in 2:45 min, one minute rest
Run 400 m in 1:15 min, one minute rest
Run 200 m in 35 seconds, one minute rest
Run 100m in 15 seconds….Finished.
Workload: 3100 m
Total Time: 14:15 min
Fitness Guide:
• Poor: If you can’t run 1 mile in 5:30 or less
• Below Average: If you can complete the 1 mile but can’t complete the 1/2 mile run
• Decent: If you can make the 1 mile and the 1/2 mile but can’t make the 400m
• Good: If you can complete the 1 mile, 1/2 mile and 400m but not the 200m
• Very good: If you can make the 1 mile, 1/2 mile, 400m, 200m but not the 100m
• Excellent: You can complete the test.
You must also complete:
As many push-ups as you can in 2 minutes-Focus on proper technique!
As many sit-ups as you can in 2 minutes-Focus on proper technique!
