Each week during the month of May a unique and different Mini Challenge will become available for your team collectively and as an individual to complete in. These count as bonus points and will be added to your overall score via a form submission. You’ll be able to see all the submissions at the end of the week.
Week 1 Challenge: “All about the points” (May 1 – May 8)
This will be an 8 round, 5 minute on the minute, AMRAP ( as many reps as possible) style beatdown. You will need a standard issued coupon, roughly 8-in x 8-in x 16-in. You will need a 400m track, a football field, or a distance of 110 yards.
- The 8 rounds will start on minutes: 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00, and 35:00.
- The round is stared by running ~220 yards.
- IF on a 400m track, this is half a lap
- IF on a football field this is from one goal line to the back side of the other endzone (110yds) and return for 220 yards
- IF elsewhere this is 110 yards out and back.
- Do 25 Merkins. 1 rep = Chest to the ground then arms locked out at the top.
- Run ~220 yards ( complete the track lap or down and back 110 yards)
- For the remaining time of the 5 minute-emom: do Toilet Squats, azz to the coupon.
SCORE: Total number of Toilet Squats preformed after 8 rounds.
Frequently Asked Questions about “All about the points“
- What is a Toilet Squat?
- What is the coupon used for in Week 1?
- To insure all PAX follow proper form, the coupon is used as the measuring stick for how low one must go. Once your butt touches the coupon laid on the ground you stand back up. This is 1 rep. The coupon is placed on the ground so the long side, 16-in side is on the ground. Your butt will be ~8-in off the ground once it touches the coupon.
- Can I do this Challenge more than once?
- Yes. You can do this challenge every day during the week. Your best score for the challenge will count for your bonus points. All other attempts will count only for normal points.
- How do i record my SCORE?
- On your Team’s spreadsheet, is the row called ‘Week’s Challenge‘ ( see below). On the day you complete the challenge, record the total number of Toilet Squats preformed within the time. In the example provided, ‘Larry’ completed 400 Toilet Squats. He records 400 for the week’s challenge to receive the BONUS score. He then records 200 merkins, 1 mile of running, and 400 toilets squats for his normal day-to-day points. The total points then for this beatdown would be 100pts ( for the 1-mile) + 200pts (for the merkins) + 200 points for the 400 Toilet squats + 400 Bonus points = 900 total points for the beatdown
Week 2 Challenge: “4x4x48” ( May 8 – May 15)
The 4x4x48 challenge was popularized by David Goggins, a retired Navy SEAL, ultramarathon runner, endurance athlete, and motivational speaker. He introduced the challenge during the COVID-19 pandemic as an alternative to traditional races that were being canceled. The challenge involves running/ rucking 4 miles every 4 hours for 48 hours, totaling 48 miles. Goggins designed it to test both physical and mental limits, and it has since gained global popularity as a unique endurance event.
Once your start your first 4 miles, you must start the following 4 miles within 4 hrs and 15 mins. The purpose of this rule is to prevent people for doubling up on the 4 miles, for instance if you start at Midnight you need to start the next 4 miles at 4AM, then 8AM, noon and so on. You may not start at midnight, sleep until 7A, complete 4 miles by 7:58AM and immediately start the next 4 miles at 8AM. The 15 mins ‘window’ on the start time, is because life happens OR sometimes a few extra minutes are needed on the royal thrown. We high recommend getting your team together for group runs/rucks AND using Strava to keep each other accountable.
Score: 1000 pts for successfully completing the challenge. Doing 11 of the 12, or stopping after 44 miles earns no points.
Frequently Asked Questions about “4x4x48”
- How do i record my SCORE for “4x4x48?”
- Pick a day in WEEK 2 under the ‘Week’s Challenge‘ row and enter 1000.
Week 3 Challenge: “The Long Walk” ( May 15 – May 22)
This is an ultra run or ultra ruck challenge. The idea is to go further than you have gone before The Long Walk can only last up to 24 hrs. You cannot count a morning ruck and evening ruck as one. These have a clear start and stop time. Taking short breaks during a long walk is expected. We expect guys will Ruck overnight. Be Safe! Be Smart! Have a Plan! Check out the GoRuck Selection packing list if you need help.
SCORE: 1 pt for every minute spent rucking or running. It is all about time on your feet, not the total distance travelled. If you ruck for 24hrs straight, you can earn up to 1440 points. If you run a marathon in 2 hrs 45 mins, you’ll qualify for Boston, AND you’ll earn a Bonus of 165 pts ( 60 + 60 + 45).
Frequently Asked Questions about “The Long Walk”
- How do i record my SCORE for “The Long Walk”
- On the day you complete the Long Walk, during week 3, enter the total number of minutes in the row ‘Week’s Challenge
Week 4 Challenge: “The Murph” (May 22 – May 29)
The Murph symbolizes the effort and hardships those before us have made. It benchmarks you physically and It unifies our F3 brotherhood.
What is the Murph?
- 1 Mile Runs
- 100 Pull-ups, 200 Merkins, 300 Squats [how to partition(or not) is highly debatable]
- 1 Mile Run
- 20-lb weight vest recommended.
SCORE: 1000 pts for completing the Murph anyway you wish.