a semper fit healthy lifestyle...

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A SEMPER FIT

HEALTHY LIFESTYLE CAMPAIGN

Sponsored by:

2020 www.mccshawaii.com/101days

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MCCS SEMPER FIT 101 DAYS OF SUMMER CHALLENGE 2020

UNIT REGISTRATION FORM

OVERVIEW: THIS CHALLENGE IS OPEN TO ACTIVE DUTY ONLY AND WILL RUN FROM JUNE 1 THRU SEPTEMBER 11 2020. THE CHALLENGE WILL INCLUDE VARIOUS ACTIVITIES AND UNIT COMPETITIONS THAT ENCOURAGES TEAM-WORK AND UNIT COHESIVENESS, ALL WHILE HAVING ONE GOAL IN MIND:

TO PLACE IN THE TOP 5 OVERALL AND WIN A MONETARY PRIZE FOR THEIR UNIT

ALL ACTIVITIES ON THE SCHEDULE HAVE BEEN MODIFIED TO ENSURE THAT WE FOLLOW SOCIAL DISTANCING AND COMPLY WITH THE CURRENT MCBH, CDC, DOD AND MARINE CORPS GUIDANCE. NOTE: THERE WILL BE NO SMALL AND LARGE UNIT CATEGORIES THIS YEAR. ALL UNITS REGISTERED WILL COMPETE TOGETHER.

_______________________________________________________________________________________________

PRIZE (TO BE DEPOSITED IN THE UNIT’S DISCRETIONARY FUNDS):

1ST PLACE: $3,000 2ND PLACE: $2,000 3RD PLACE: $1,000 4TH PLACE: $500 5TH PLACE: $500 _______________________________________________________________________________________________

UNIT/ COMMAND NAME: _______________________________________________________

UNIT STRENGTH (as of 22 MAY 2020): ___________________________

UNIT/COMMAND Point of Contact (POC): ___________________________________________________________

POC E-MAIL: _________________________________________________ POC PH NUMBER: ___________________

POC SIGNATURE: ______________________________________________ DATE: _______________________

COMMANDING OFFICER (CO): _______________________________________________________

*CO SIGNATURE: ___________________________________________________ DATE: _______________________ * BY SIGNING THIS FORM YOU ARE CONFIRMING THAT THE INFORMATION SHARED ABOVE IS ACCURATE

_______________________________________________________________________________________________

INSTRUCTIONS 1. RETURN REGISTRATION FORM TO THE HEALTH PROMOTION OFFICE AT BLDG 244 or SCAN AND EMAIL TO: [email protected] 2. REGISTRATION FORM SHOULD BE TURNED IN NO LATER THAN FRIDAY, 22 MAY 2020 TO BE ELIGIBLE FOR MAXI-

MUM POINTS AND FULL BENEFITS 3. UNITS BEGIN EARNING POINTS ONLY AFTER THEIR REGISTRATION FORM IS RECEIVED BY THE HEALTH PROMO-

TION COORDINATOR BUT NO EARLIER THAN 01 JUNE 2020 (THE START OF THE CHALLENGE) 4. CHALLENGE PACKET WILL BE EMAILED TO POC ONCE REGISTRATION FORM IS RECEIVED 5. KEEP A COPY OF YOUR REGISTRATION FORM FOR YOUR RECORD 6. REGISTRATION FORM WILL NOT BE ACCEPTED AFTER 22 MAY 2020. NO EXCEPTIONS. _______________________________________________________________________________________________

FOR MORE INFORMATION, PLEASE CONTACT: RACHELLE WINKLER, HEALTH PROMOTION COORDINATOR, BLDG 244 EMAIL: [email protected] OFFICE NUMBER: 808-254-7636

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THE CHALLENGE: To accumulate the most points by participating in competitions and events, and completing surveys and tasks as presented in this packet. Teams will register by unit. Registration for events will be done through Eventbrite.com. Points will be awarded for participation in events as described in this packet. Bonus points are earned based on placements in each event. To keep things in control and operating in a consistent manner, ONLY THE POC can register their unit for each event on Eventbrite. Unit POC will provide the names of their unit reps in the registration. Registration links for specific events can be found in the packet.

THE PRIZE: The top five units that accumulate the most points will be rewarded with monetary incentives deposited into the unit’s discretionary fund account.

UNIT SIZE AND PRIZES: First Place: $3,000

Second Place: $2,000

Third Place: $1,000

Fourth Place: $500

Fifth Place: $500

101 DOS Info Board is located at the main Semper Fit Gym at Kaneohe Bay. There you will find: Key info regarding the program Updated points/ Leading Units Program schedule Tournament winners ONLY REGISTERED UNITS WILL BE CONSIDERED FOR PRIZES AWARDED DURING THIS COMPETITION. NO REGISTRATIONS WILL BE ACCEPTED AFTER 22 MAY 2020. For more information please contact the Health Promotion Office at (808) 254-7636 or email at: [email protected] All units, regardless of size, will compete against each other during the challenge. Be strategic. Sign up your best Marines & Sailors to represent you in the scheduled events. Participants MUST be attached to the unit/company they’re representing. No swapping players allowed. If caught your team will be automatically dis-qualified from that event. Every event on the calendar will earn individuals base points for participating (so long as your unit rep show up for their time slot), and bonus points based on how they place in each event. Single elimination tourna-ments will allot bonus points to the top two players only while timed events will allot bonus points in a de-scending manner based on their overall time.

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Schedule of Events and Activities 2020 Register for events on: Event Brite starting 25 MAY 2020

JUNE 1 Challenge begins 8-26 IM Sports Racquetball Tournament (contact IM Sports Coordinator for more info) 8-12 Single Horseshoe Tournament 15-16 Klipper Golf Putting Challenge 19-26 Virtual Race: 10-person Team Distance Challenge (contact Athletic Director for more info) 22 & 29 Swim Meet (200M events in Freestyle, Breaststroke, Butterfly, IM) 25-26 3-Person Team Fitness Challenge Weekends SMSP Volunteer (contact SMSP Coordinator for more info)

JULY 1-17 IM Sports Tennis Tournament (contact IM Sports Coordinator for more info) 1-31 Virtual Race: Bike the Hawaiian Islands (contact Athletic Director for more info) 6-7 Klipper Golf Driving Range Challenge 11-12 SMSP Online Video Game Tournament: Call of Duty (contact SMSP Coordinator for more info)

13-17 Make-a-Basket Challenge 20 & 27 Inflatable Float Race 22-23 HITT Competition 29-30 Stand Up Paddleboard Race Weekends SMSP Volunteer (contact SMSP Coordinator for more info)

AUGUST 1-2 SMSP Online Video Game Tournament: Call of Duty (contact SMSP Coordinator for more info) 3-21 IM Sports Doubles Golf Tournament (contact IM Sports Coordinator for more info) 10 & 17 In-Person Individual & Team Indoor Sprint Triathlon (virtual race option available for additional points) 19-20 3-person Warrior Relay (SUP & kayaks involved) Weekends SMSP Volunteer (contact SMSP Coordinator for more info)

SEPTEMBER 1-11 IM Sports Track & Field Meet (contact IM Sports Coordinator for more info) 5-6 SMSP Online Video Game Tournament: Call of Duty (contact SMSP Coordinator for more info)

11 Virtual Race: 1-Day 4-man Team Marathon Relay Challenge

(contact Athletic Director for more info) 11 Last day of Challenge *Video, HRA & HIQ can be started anytime during the challenge, but must be submitted by deadlines

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POINT SYSTEM ACTIVITY PTS REQUIREMENTS

Command Registration Deadline: FRI, 22 MAY

20 Unit registration form- 101 Days of Summer

Single Horseshoe Tournament (2 reps max)

50 25

1st person registered 2nd person registered

Swim Meet (2 reps max per event) 50 25

1st person registered/event 2nd person registered/event

Health Risk Assessment Deadline to complete: FRI, 11 SEP

200 400 600

10% - 25% of unit 26% - 75% of unit 76% - 100% of unit

2-min Alcohol Awareness Commercial Deadline: MON 31, AUG

300 50 /25

100

Submission CO/SgtMaj participation Best video

Team Fitness Challenge (1 team max/unit)

100 Unit team

SMSP Volunteering (max 2 rep/per unit/volunteer opportunity)

20/event

20 points per person (must be a single/unaccompanied marine or sailor to participate)

CO’s Fitness Series Virtual Races varies

SMSP Video Game Online Tournament (2 team max/unit/tournament)

75 50

1st team registered, per tournament 2nd team registered, per tournament

Make-a-Basket Challenge (max 2 reps) 50 25


In-Person Indoor Triathlon Individual/Team (2 reps/teams max)

50 100

Unit rep registered unit team rep registered

Inflatable Float Race (max 2 reps) 50 25


IM Sports Tournaments Racquetball, Tennis, Golf, Track & Field Meet

50 25

1st registered 2nd registered *must show up to first match to keep points

Klipper Putting Challenge (max 2 reps) 50 25


Klipper 2-man Team Accuracy Challenge (1 team max)

75

Unit team

HITT Competition (max 2 reps) 50 25


Stand Up Paddleboard Race (max 1 rep) 50

Individual Registered

3-Person Warrior Relay Race (max 1 team)

100

Unit Team

Health Interest Questionnaire Deadline: FRI, 11 SEP

100 200 300

10% - 25% of unit 26% - 75% of unit 76% - 100% of unit

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Sun Mon Tue Wed Thu Fri Sat 1

2 3 4 5 6

7

8 IM Sports

Racquetball Tournament

(8-26 JUNE) Singles

Horseshoe Tournament

(8-12 JUNE)

9 10 11 12 13

14

15

Klipper Golf Putting Challenge

16

Klipper Golf Putting Challenge

17 18 19 Virtual Race:

Team Distance Challenge

(19-26 JUNE)

20

21 22

200M Swim Meet

23 24 25

Team Fitness Challenge

26


27

28

29

200M Swim Meet

30

JUNE 2020

SMSP Volunteer Opportunities on Saturdays & Sundays Go to: http://smphawaii.eventbrite.com for more info


IM Sports Tennis Tournament

(1-17 JULY) Virtual Race:

Bike Across Hawaii (1-31 JULY)

2 3 4

4th of JULY

5

6

Klipper Team Accuracy

Challenge

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Klipper Team Accuracy

Challenge

8 9 10

11

SMSP Video Game Tournament

12


13

Make a Basket Challenge

14


15


16


17

Make A Basket Challenge

18

19 20

Inflatable Float Race

21 22

HITT Competition

23

HITT Competition

24

25

26 27 Inflatable Float

Race

28

29

SUP Sprint Race

30

SUP Sprint Race

31

JULY 2020


Work on:

HRA Survey HIQ Survey Commercial

Work on:


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2


3

IM Sports Doubles Golf

Tournament (3-21 AUG)

4

5 6

7

8

9 10

Indoor Triathlon Individual

(virtual option)

11 12

13

14 15

16 17

Indoor Triathlon Team

(virtual option)

18 19

Warrior Relay Race

20

Warrior Relay Race

21

22

23 24 25

26 27

28

29

30 31

Commercial Due

AUGUST 2020


IM Sports Track Meet (1-11 SEP)

2 3

4 5


6


7

LABOR DAY

8 9

10

11

Virtual Race: Team Marathon Relay Challenge

12

13

14

15 16

17

18 Approximate:

Winners announced

19

20

21

22

23 24 25

26

27

28 29 30

SEPTEMBER 2020


Work on:


Work on:


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SCORING HOW-TO’s:

Command Registration: (max: 20 points)

MUST be registered by deadline (FRI 22 MAY 2020)

__________________________________________________________________________________________________________

Health Interest Questionnaire (HIQ) (max: 300 points)

Deadline: FRI 11 SEP 2020

Points based on percentage of unit that completes an HIQ The Health Interest Questionnaire (HIQ) available on the Navy and Marine Corps Public Health Center

(NMCPHC) website is a tool that will assist your Health Promotion Coordinator (me) in assessing the health interests of personnel at your command and offer programs and services to cater to your needs.

Questionnaire is 8 questions long, examining health topics and activities that interests you. Anonymous. To access the survey: https://surveys.max.gov/index.php/823449

Your UIC will be the same as your HRA UIC code

Health Promotion Coordinator will pull report at end of challenge

For more information about the HIQ, contact Rachelle Winkler at [email protected] or 254-7636 __________________________________________________________________________________________________________

Health Risk Assessment (HRA) (max: 600 points)

Deadline: FRI, 11 SEP 2020

Points based on percentage of unit that takes HRA 23-item lifestyle assessment that examines those behaviors associated with major health concerns (i.e.

sleeping habit, physical activity, stress, eating) Only takes approximately 2-3 minutes to complete Web-based, anonymous assessment (only I will see the results) Consolidated Commanding Officer Reports display the overall results of Command, not the individual Website Address: https://nmcpeh-hpwebsvr.med.navy.mil/HRA/Pages/Default.aspx

UIC will be the same as your unit code. Call Health Promotion Coordinator to confirm code.

Health Promotion Coordinator will pull report at end of challenge

For more information about the HRA, contact Rachelle Winkler at [email protected] or 254-7636 __________________________________________________________________________________________________________

SMSP Volunteer Opportunities (Max: 40 pts/event)

20 points per person; Max 2 people per event per unit Must be a single or unaccompanied marine or sailor to volunteer. Spots are on a first come, first serve basis Volunteer events occur mostly on the weekends. Must volunteer for the entire event/time block to qualify

for points Marines & Sailors that volunteer will receive points for their unit and a Letter of Appreciation for their

time from Marine Corps Community Services Report will be submitted to 101 DOS Coordinator by SMSP Coordinator on a weekly basis for point totals Visit following website to register: https://smphawaii.eventbrite.com

For more information about volunteering, email: [email protected]

https://nmcpeh-hpwebsvr.med.navy.mil/HRA/Pages/Default.aspx

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2-min Alcohol Awareness Commercial (max: 300 points w/ potential bonus points earned)

Deadline: MON 31 AUG 2020

Create a 2-min (or less) commercial/video that educate others about responsible use of alcohol in the military. Commercial must be created without any assistance from COMSTRAT or other professional grp Make sure to share resources available on MCBH Earn 300 points for your submission Earn an additional 50 points if your unit CO participates and another 25 for your SgtMaj’s participation Earn another 100 points if your unit’s video receives the “Best video” award. This video will be shared on

our Semper Fit social media accounts “Best Video” Award will be determined based on votes

For more information about the commercial, contact Rachelle Winkler at [email protected] or 254-7636 _________________________________________________________________________________________________________________________________________________________

CO’s Fitness Series Virtual Races (max: varies per event)

Virtual races are FREE to participate in; only active duty participants attached to your unit will earn points toward unit’s total points

Must download Strava (free app) to participate Virtual Races:

10-person Team Distance Challenge (19-26 JUNE) Bike the Hawaiian Islands (1-31 JULY) Indoor Sprint Triathlon– Individual (10-14 AUGUST) Indoor Sprint Triathlon– Team (17-21 AUGUST) 4-man Team Marathon Relay Challenge (11 SEPTEMBER)

Register at: https://101DaysofSummer.eventbrite.com Details of each race can be found on the page 14 of packet

For more information about the virtual races, contact Athletic Director, 254-7590

________________________________________________________________________________________________________________________________________________________

IM Sports League Participation (max: varies w/ event w/ potential bonus points earned)

Must show up for scheduled matches to secure points Events:

Racquetball Tournament (8-26 JUNE) Tennis Tournament (1-17 JULY) Doubles Golf Tournament (3-21 AUGUST) Track & Field Meet (1-11 SEPTEMBER)

Register at: https://imsports.eventbrite.com

For more information, contact Intramural Sports Coordinator 254-7591 _______________________________________________________________________________________________________________________________________________________


(max: 100 points w/ potential bonus points earned)

Deadline: Monday, 22 JUNE nlt 1600

· Location: Start at Pull Up bars by main gym parking lot. End at SgtMaj Porter Field. Challenge scheduled for 25-26 JUNE between 1100-1300 3-person team. 1 team max per unit. 15 minute time slots. 2 teams at a time. Team can determine who-does-what: max push-ups in 2 mins, max pull-ups in 2 mins, time 1 mile run Points accumulated based on individual efforts. Team total based on individual points combined. Bonus points awarded based on team placement. Face cloth covering & gloves required (bring your own

please) Coordinator will e-mail schedule to registered participants See page 13 for pull-up and push-up requirements Register at: https://101DaysofSummer.eventbrite.com

For more information about the fitness challenge: [email protected] or 254-7636

https://mcbhraces.eventbrite.com

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Singles Horseshoe Tournament (max: 75 points w/ potential bonus points earned)

Deadline: Thursday, 04 JUNE nlt 1600

Location: K-Bay Riseley Field Horseshoe Pits Tournament will run from 8-12 JUNE between 1100-1300; Single elimination 2 reps max per unit Face cloth covering & gloves required (bring your own please) 2 games played at a time Coordinator will e-mail schedule to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the horseshoe tournament: [email protected] or 254-7636 ________________________________________________________________________________________________________________________________________________________

Klipper Golf Putting Challenge (max: 75 points w/ potential bonus points earned)

Deadline: Thursday, 11 JUNE nlt 1600

Location: Klipper Golf Course Putting Green Challenge scheduled for 15-16 JUNE between 1100-1330 2 reps max per unit No more than four putters at a time Five tees will be placed on the putting green. Each tee is worth a certain amount of points. Person will be

provided 5 minutes and 5 balls to putt starting from the first tee nearest to the hole and working their way further. Can’t move on to the next tee until participant make the putt. If you miss a hole, you lose a ball. Top players will move on to Day #2

Gloves, face mask required; bring your own putter. Coordinator will e-mail schedule to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the putting challenge: [email protected] or 254-7636

________________________________________________________________________________________________________________________________________________________

Swim Meet (max: 75 pts/event w/ potential bonus points earned)

Deadline: Thursday 18 & 25 JUNE 2020

Location: Kbay Base Pool Challenge scheduled for 22 & 29 JUNE between 0900-1400 2 reps max per unit, per event No more than five swimmers will swim a 200M (4 laps, long course) event at a time Swimmers will show up for their timeslot, race for time & leave. YOU WILL NOT NEED TO STAY FOR

THE ENTIRE MEET. Winners of each event will be announced at the end of each day 22 JUNE events:

0900-1100: Freestyle 1200-1400: Breaststroke

29 JUNE events: 0900-1100: Butterfly 1200-1400: Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle)

Coordinator will e-mail schedule to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the swim meet: [email protected] or 254-7636

________________________________________________________________________________________________________________________________________________________

SMSP Video Game Tournament (max: 125 pts/tournament w/ potential bonus points earned)

Must have Call of Duty: Modern Warfare game & either an Xbox or PS4 console to participate Max 2 team per unit Tournament will be played with a randomized bracket to include a losers bracket Tournament will run through SMSP staff Coordinator will e-mail schedule to registered participants Register at: https://smphawaii.eventbrite.com

For more information about the SMSP video game tournament, email: [email protected]

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Klipper Golf 2-Man Team Accuracy Challenge (max: 75 points w/ potential bonus points earned)

Deadline: Thursday 2 JULY nlt 1600

Location: Klipper Golf Course Driving Range Challenge scheduled for 6-7 JULY between 1100-1330 1 team max per unit No more than four teams at a time There will be two targets to choose from. Target #1 = 5 pts, target #2 = 10 pts Each golfer on each team will be provided 2 minutes and 5 balls to accumulate the most points. Individual

points will be combined for team total. Top teams will move on to Day #2. Gloves, face mask required; bring your own clubs Coordinator will e-mail schedule to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the accuracy challenge: [email protected] or 254-7636

__________________________________________________________________________________________________________

Make-A-Basket Challenge (max: 75 points w/ potential bonus points earned)


Location: Semper Fit Main Gym & Kulia Satellite Gym Challenge scheduled for 13-17 JULY between 1100-1300 2 reps max per unit Full court will be provided for each shooter; no more than 2 reps will shoot at time (1 at main gym, 1 at

Kulia) Shooter will start at half court. Lay-up = 1pt, Free throw line = 2pts, 3-pt line = 3 pts, half court = 4pts Shooter has 4 minutes to accumulate the most points. When shooter makes a basket on one end, they must

field their own ball and attempt the next basket on the other end of the court. Coordinator will e-mail schedule and location to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the basketball challenge: [email protected] or 254-7636

__________________________________________________________________________________________________________

Inflatable Float Race (max: 75 points w/ potential bonus points earned)


Location: Kbay Base Pool Challenge Scheduled for July 20 & 27 from 1100-1300 2 reps max per unit. No more than five racers at a time Participants will lay belly down on an inflatable float and race from one end of the pool to the other. Win-

ner of heats on 1st day will move on to Day #2. Only show up for time slot. Coordinator will e-mail schedule to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the inflatable float race: [email protected] or 254-7636

_________________________________________________________________________________________________________

HITT Competition (max: 75 points w/ potential bonus points earned)

Deadline: Friday 17 JULY nlt 1600

Location: K-Bay Riseley Field

Challenge: Scheduled for 22-23 JULY from 1100-1300

2 reps max per unit

Participants will complete various exercises in the category of: power, agility, speed, endurance, and core stability, and close out the challenge with the tactical obstacle course

Bring face mask and gloves

Coordinator will e-mail schedule to registered participants

Register at: https://101DaysofSummer.eventbrite.com

For more information about the HITT Competition: [email protected] or 254-7636

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Stand Up Paddle Board Sprint Race (max: 50 points w/ potential bonus points earned)

Deadline: Friday 24 JULY nlt 1600

Location: MCBH Marina Challenge scheduled for 29-30 JULY between 1100-1330 1 rep max per unit; no more than three paddlers at a time Paddleboards will be provided Paddlers will race for time. Distance will be approximately 200M. Load will be by the

pontoon dock, turnaround at the buoy. Fastest times will move on to Day #2 Coordinator will e-mail schedule to registered participants Register at: https://101DaysofSummer.eventbrite.com

For more information about the SUP Race: [email protected] or 254-7636

__________________________________________________________________________________________

Indoor Sprint Triathlon (in person) (max: individual- 75 points w/ potential bonus points earned

Team– 150 points w/ potential bonus points earned) Deadline: Wednesday 5 AUG (individual); 12 AUG (team) nlt 1600

Location: Kbay Base Pool & Kulia Fitness Ctr Challenge scheduled for 10 & 17 AUGUST between 1100-1330 1 rep max for individual category per unit & 1 team max for team category per unit Swim 500M (10 laps, long course) in base pool; Bike 12 miles on spin bike; Run 3.1

miles on treadmill Individual: Participant will start/check-in at the pool. Swim will be timed and recorded.

Participant will then head to Kulia to complete bike & run portion and timed. All three times will be combined to determine overall time

Team: Team members, depending on the discipline they’ll complete, will check-in either at Kulia Fitness Ctr or the pool. Participant will be timed for their event. Individual times will be combined to determine overall team time.


For more information about the indoor sprint triathlon: [email protected] or 254-7636

__________________________________________________________________________________________

3-Man Team Warrior Relay Race (max: 100 points w/ potential bonus points earned)

Deadline: Friday 14 AUGUST nlt 1600

Location: MCBH Marina Challenge scheduled for 19-20 AUGUST between 1100-1330 1 team max per unit; no more than 3 teams at a time Paddleboards & kayaks will be provided Teams will race for time using a Stand Up Paddleboard, 1-man kayak, and 2-man kayak.

Distance will be 200M. Load will be by the pontoon dock, turnaround at halfway point. Teammates can determine who will use what equipment. One teammate will have to par-

ticipate twice. Order of events: Single kayak —> double kayak —> SUP. Fastest times will move on to Day #2


For more information about the single kayak race: [email protected] or 254-7636

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HORSESHOES

1. Only one person can earn points at a time (person with closest horseshoe) 2. Any shoe must be within one horseshoe-width (measured across the outside of the open end of

the shoe) of the stake to be considered for points. (Official rules call for 6 inches max). 3. The closest shoe to the stake gets 1 point. 4. If you have two shoes closer than any of your opponent's, you get 2 points. 5. Ringers are worth 3 points each and must completely encircle the stake so the ends can

be touched with a straight-edge without touching the stake. 6. If you have the closest shoe and a ringer, it's 4 points. 7. If your opponent throws a ringer on top of yours, they cancel and no points are scored. 8. Leaners are worth 2 points and are considered closer than any adjacent shoe except

ringers. 9. First person to get to 21 points or who’s on top after 30 minutes of play wins 10. Forfeit rule applies 5 minutes after scheduled game time _____________________________________________________________________________

TEAM FITNESS CHALLENGE PULL– UP & PUSH-UP FORM REQUIREMENTS

Pull-Ups (per USMC standards MCO 1700.29): 1. Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Assis-

tance up to the bar will not be used as momentum into the first pull-up.

2. The bar must be grasped with both palms facing either forward or to the rear.

3. The correct starting position begins when arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motion-less.

4. Legs may be positioned in a straight or bent position, but knees may not be raised above the waist.

5. One repetition consists of raising the body with the arms until the chin is above the bar and then lowering the body until the arms are fully extended; repeat as many repetitions as possible. At no time during the execution of this event can you rest the chin on the bar.

6. The intent is to execute a vertical “dead hang” pull-up and avoid a pendulum-like mo-tion that enhances the ability to execute the pull-up. Whipping, kicking, or kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition does not count for score.

7. A repetition will be counted when a correct and complete pull-up is performed. Push-Ups (per USMC standards MCO 1700.29): 1. Individual will assume the front-leaning rest position by placing the hands where com-

fortable. The feet may be together or 12 inches apart (measured between the feet). When viewed from the side, the body should form a generally straight line from the shoulders to the ankles.

2. Begin the push-up by bending the elbows and lowering the entire body as a single unit until the upper arms are at least parallel to the ground. Then, return to the starting posi-tion by raising the entire body until the arms are fully extended.

3. The body must remain rigid in a generally straight line and move as a unit while per-forming each repetition.

4. If the individual fails to keep the body generally straight, to lower the whole body until the upper arms are at least parallel to the ground, or to extend the arms completely, that repetition will not count.

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CO VIRTUAL RACE SERIES DETAILS: Register at: https://101DaysofSummer.eventbrite.com

10-Person Team Distance Challenge: Registration Dates: 25 MAY—18 JUNE Goal: Run as many miles possible in one week. Individual team members will re-

port their total mileage to their team leader. Team captain will submit/upload log of total team mileage to Race Coordinator by 1600 on 26 JUNE in order to be consid-ered for bonus points

Window to Complete: 19-26 JUNE Location: Anywhere you want to run, so long as it’s recorded Must download Strava app to participate Team MUST have 10 runners attached to your unit to participate. Each runner on

team will receive 5 base points for entry. Bonus points can be earned based on placement in race.

Entry fee: FREE One team per unit

Bike Across the Hawaiian Islands Challenge: Registration Dates: 25 MAY—30 JUNE Goal: Individual will bike (outdoor or stationary bike) 464 miles (the distance

across the Hawaiian Islands), during the month of July. Window to Complete: 1-31 JULY Location: Anywhere you want to bike, so long as it’s recorded Participants must submit their miles by 1600 on 31 JUL to the Race Coordinator to

be considered. Max entry of 50 participants per unit. Receive 5 points per partici-pant who turn in their completed log

Must download Strava app to participate Entry fee: FREE

Indoor Sprint Triathlon- Individual or Team Category: Registration Dates: 25 MAY—9 AUG (individual); 25 MAY-16 AUG (team) Goal: Complete an indoor triathlon as an individual or a team during the week of

each category. Individual (10-14 AUG). Team (17-21 AUG) Window to Complete: Individual (10-14 AUGUST) Team (17-21 AUGUST) Location: Indoors or outdoors, anywhere you want to bike, run or swim so long as

it’s documented Participants must submit their results by 1600 on 14 AUG (Individual), 21 AUG

(team) to the Race Coordinator to be considered. Max entry of 50 participants per unit. Receive 5 points per participant who turn in their completed log

Must download Strava app to participate Entry fee: FREE 4-Person Marathon Relay Challenge: Registration Dates: 25 MAY—10 SEPTEMBER Goal: Run a cumulative distance of 26.2 miles in one day, on 11 SEPTEMBER.

The team with the fastest finishing time will be the winner. Window to Complete: 11 SEPTEMBER Location: Anywhere you want run Team captain must submit their log to the race coordinator by 1600 on 11 SEP-

TEMBER, to be eligible. Must have 4 runners attached to your unit to participate. Receive 5 base points per

member on your team. Bonus points can be earned based on placement in race. Must download Strava app to participate Entry fee: FREE One team per unit

https://mcbhraces.eventbrite.com

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IM SPORTS TOURNAMENT/EVENT INFORMATION Register at: https://imsports.eventbrite.com

Singles Racquetball Tournament: Registration Dates: 25 MAY—4 JUNE Tournament Dates: 8-25 JUNE Location: Semper Fit Center Kbay Single Elimination Only 101 DOS POC can register unit online. Once registration is received, IM Sports Coordinator will

follow up and request names of reps for the unit Max 2 reps per unit Entry fee: FREE

Singles Tennis Tournament: Registration Dates: 25 MAY—2 JULY Tournament Dates: 6-24 JULY Location: Kbay Tennis Courts Single Elimination Only 101 DOS POC can register unit online. Once registration is received, IM Sports Coordinator will

follow up and request names of reps for the unit Max 2 reps per unit Entry fee: FREE

Doubles Golf Tournament: Registration Dates: 25 MAY-10 JULY Registration Limit: Open to the first 16 units registered; Unit must have TWO players to participate Tournament Dates: 3-21 AUGUST Location: Klipper Golf Course Single Elimination Max 1 team per unit Only 101 DOS POC can register unit online. Once registration is received, IM Sports Coordinator will

follow up and request names of reps for the unit Entry fee: FREE

Track & Field Meet: Registration Dates: 25 MAY—14 AUGUST Tournament Dates: 1-11 SEPTEMBER Location: Kbay SgtMaj Porter Field Only 101 DOS POC can register unit online. Once registration is received, IM Sports Coordinator will

follow up and request names of reps for the unit 1 rep/team max for each event: Track: 100, 200, 400, 800, 1600, 4x400 Field (modified): Standing Long Jump, Vertical High Jump Entry fee: FREE

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