RandomFeats

10 Mile Program

2011-06-09T16:07:00.005-10:00

10 Mile Race Around Wheeler

Can you go the distance? Test your endurance with the 10 Mile Race Around Wheeler. WAAF offers an excellent venue for this event with its majestic skyline and scenic perimeter road. Personal accomplishment, event t-shirts, race timing services, refreshments, door prizes, awards and more are just a few things to look forward to.

Date and Time: Saturday, July 23, 2011. Race starts at 6:45 a.m.

Place: Wheeler Army Airfield

This race is the qualifying event for Army Hawaii Active Duty Soldiers selected to represent Team Army Hawaii at the Army Ten Miler, 9 Oct 11. The fastest times of the first six male and first six female Soldiers will represent Team Army Hawaii.

Application View Download

Poster View Download

Route View Download 4.89 Mile Loop WAAF

Results
2010

2009

2008

Army Hawaii 10 Mile Team

Join Team Army Hawaii’s winning runners!

The team will train from 1 May 2011 thru 9 October 2011 during morning PT 0530—0700 Monday—Friday; and on Saturdays at 0600 –UTC . If you would like to join training sessions, please contact coach Lancaster.

Team Army Hawaii Coach, SFC Paul Lancaster - Paul has coached and competed on number of Army 10 Miler teams in his storied running career. For the past two years he has helped lead the Active Duty Army Hawaii Team to victory in Washington D.C. To sign up or for more information contact Paul at: pjl0423@gmail.com or (808) 354-1496

Time Standards: Male: 60 Minutes +/- 5 minutes; Female: 70 Minutes +/- 5 minutes

Team Flyer

Team Articles

20100717 ATM Article
20101025 ATM Article

20101028 ATM Article

Army 10 Miler

The Army Ten-Miler is America's largest ten-miler and the U.S. Army's premier running event. The scenic course takes runners on a grand tour of the nation's capital. The USAG-HI, FMWR Sports Office is looking to send Army Hawaii Soldiers to compete in this event.

Are you interested in participating in the Army 10 Miler in Washington DC? Active Duty Army Hawaii Solders interested in joining Team Army Hawaii must participate in the 10 Mile Race Around Wheeler to qualify.

To Qualify: 1) Run the 10 Mile race around Wheeler with a competitive time, 2) gain unit release during event and travel dates, and 3) your on your way to DC to participate in this prestigious events.

Team Compositions: Army Hawaii forms one Active Duty Men’s Team and one Active Duty Women’s Team with six to eight runners on each team.
Team Scoring for the Army 10 Miler = The top 4 fastest times combined to determine the overall team score.

Team Army Hawaii has won the prestigious Active Duty Men’s Commanders Cup two years in a row (2009-2010) and is looking to defend it’s title.

Army 10 Miler Home Page

For more information, contact Jim Perry at 655-9650

visit: http://sfa.hawaiioffice.com/10M for source document

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4th of July 5K and Children's 1 Mile Fun Runs

2011-06-09T14:33:00.012-10:00

4th of July 5K

Kick off your 4th of July celebrations with an Army Hawaii tradition --- the 4th of July 5K and Children's 1 Mile Fun Run. Young or old, fast or slow, this event brings spirited people together for the sake of good times and personal accomplishment. Event t-shirts, race timing services, refreshments, awards and more are just a few things to look forward to.

Monday, July 4, 2011

5K Run - 9:00 a.m.

Entry Fee Deadlines

$15 (Postmarked by June 24th)
$10 (Blue Star Card Entry before June 24th)
$20 (On Race Day)
T-shirt is included with all 5K pre-registrations

Late Registration & Packet Pickup: 6:30 a.m., Sills Field, corner of Cadet Sheridan and Trimble Road.

Awards: Male and Female. 1st, 2nd, 3rd in the following age groups. 17 & Under, 18-29, 30-39, over 40

Application View Download

Route View Download

Post Race Activities: Awards Ceremony at 10:30 a.m.

5K Race Results

2010 Overall

2009 Overall

2008 Overall

Children's 1 Mile
Children’s 1 Mile Run Information (12 years & under)

Entry Fee: FREE! T-Shirts may be purchased for $10 (Shirt subject to availability).

Deadline: Entry by June 29th.

Late Registration & Packet Pickup: 6:30 a.m., Sills Field side of Trimble Road, across from the Commissary.

All finishers will receive ribbons.

Application View Download

Route View Download

Post Race Activities: Awards Ceremony at 10:30 a.m.
4th of July Festivities

Visit the Army Hawaii Family & MWR website at:

http://www.mwrarmyhawaii.com/

For more information, contact Jim Perry at 655-9650

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Squat Challenge

2011-05-09T16:22:00.011-10:00

Challenge: Follow and document one of three routes in the six week 200 Squat Program; test yourself in the end.

Time: Self Directed

Reward: In the end, you will notice a difference in your stamina, strength, and overall fitness level.

Share your story and show off your results. The squat goals to shoot for are: 30 beginners; 60 intermediate and 100+ advanced. The squat involves, 1) standing up straight with your feet firmly planted on the ground approximately shoulder width apart; 2) contract your abdominal muscles as you bend your legs at the knees; 3) either stretch your arms out ahead of you; lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position; 4) lower your body to a position where your thighs are at least parallel to the floor; and 5) return to the starting position and repeat. If you have limited range of motion, then adjust accordingly and stay safe.

Keep track of your progress with the pocketmod a spreadsheet, notebook, or the Smartphone app.

The Two Hundred squat Program

The Two Hundred squat Program is a six-week program that progressively increases sets and reps until you reach the 200 squat goal. It provides an initial test and starting point based upon your current abilities. Reps and sets increase, as you get better at doing squats. This program does a good job leveraging technology and you can participate in the program for free at their website or download the Smartphone app. Visit the developers website at the following link

http://www.twohundredsquats.com/

Print and track the program via the Pocket Mod at 200 squat Pocket Mod

Be sure to view the folding instructions at PocketMod Folding Instructions

If you do not want to use the manual method there is are great smartphone app associated with this program at:

IPhone App

Disclaimer: This program and associated activities is not a substitute for professional medical advice or a medical examination. Prior to participating in any program, activity, or exercise you should seek the advice of your physician and other qualified health-care professionals.

Sit-Up Challenge

2011-05-09T16:03:00.008-10:00

Challenge: Follow and document one of three routes in the six week 200 Sit-up Program; test yourself in the end.

Time: Self Directed

Reward: In the end, you will notice a difference in your stamina, strength, and overall fitness level.

Share your story and show off your results. The sit-up goals to shoot for are 20 beginners; 40 intermediate and 80+ advanced. The sit-up involves lying on your back with your kneed bent at a 90 degree angel. Cross your arms over your chest and sit straight up touching your elbows to your thighs.

Track your progress with the pocketmod, a spreadsheet, notebook, or the Smartphone app.

The Two Hundred sit-up Program

The Two Hundred sit-up Program is a six-week program that progressively increases sets and reps until you reach the 200 sit-up goal. It provides an initial test and starting point based upon your current abilities. Reps and sets increase, as you get better at doing sit-ups. This program does a good job leveraging technology and you can participate in the program for free at their website or download the Smartphone app. Visit the developers website at the following link

http://www.twohundredsitups.com/

Print and track the program via the Pocket Mod at 200 sit-up Pocket Mod

Be sure to view the folding instructions at PocketMod Folding Instructions

If you do not want to use the manual method there is are great smartphone app associated with this program at:

IPhone App & Android App

Pushup Challenge

2011-05-09T15:37:00.009-10:00

Challenge: Follow and document one of three routes in the six week 100 pushup Program; test yourself in the end.

Time: Self Directed

Reward: In the end, you will notice a difference in your stamina, strength, and overall fitness level.

Share your story and show off your results. We will have prizes and giveaways for the beginner, intermediate, and advance categories. The push-up goals to shoot for are 10 beginners; 30 intermediate and 60+ advanced. An honest push up is touch and go with your body “kissing’ the ground i.e. your chest coming within a fist or hand width from the ground.

Don’t worry if you can't do an honest push up. Document your progress with the pocketmod, a spreadsheet, notebook, or the Smartphone app.

Additional Information: Visit the Pushup Information Page

The Hundred Push-up Program

The Hundred Push-up Program is a six-week program that progressively increases sets and reps until you reach the 100 push up goal. It provides an initial test and starting point based upon your current abilities. Reps and sets increase, as you get better at doing push-ups. This program does a good job leveraging technology and you can participate in the program for free at their website or download the Smartphone app. Visit the developers website at the following link

http://www.hundredpushups.com/

Print and track the program via the Pocket Mod at 100 Pushup Pocket Mod

Be sure to view the folding instructions at PocketMod Folding Instructions

If you do not want to use the manual method there is are great smartphone app associated with this program at:

IPhone App & Android App

Mindfulness Challenge

2011-04-04T14:57:00.010-10:00

Your challenge is to investigate the topic of mindfulness .

Focus on what action you can take at this moment to make progress towards a goal

Take a short walk at lunch. Try to take in your surroundings with all your senses.

The next time you wait in line, use this free time as an opportunity to take notice of the world

Savor a song in a new way. Listen to lyrics that you’ve never carefully focused on before.

Instead of wishing for what you cannot have, think about what you do have.

Go somewhere quite, slow your breathing, and try to sense the beating of your own heart.

Stop for a moment to listen for the background sounds your mind automatically filters out; the hum of an A/C, typing, footsteps, the wind.

Evaluate an experience independent of memories or preconceived notions

Stop and focus on your breathing for fifteen seconds.

Focus on one specific instrument in a song you like. Hear something that’s always been there, but you’ve never heard before.

Close your eyes immediately. Break you current thought process and remember what your primary goals were for the day.

Take a mental picture. Close your eyes and try remembering as many details as you can.

Feel the warmth/cold of the day on your skin

Be a passive observer of your own inner monologue. Watch as the thoughts flow in and out your mind.

Stop and look around you. Try to find something beautiful near you that you’ve never noticed before.

Commit a spontaneous act of kindness. These actions keep you focused on the present.

If you have children, spend some time watching them play this afternoon. Notice how whatever they are doing at that instant consumes one hundred percent of their attention.

As you walk through a familiar place, take notice of the details and see if you can spot any changes.

Watch the people around you and notice the intricacies of their expressions, and the way they move their hands when they speak.

Let yourself go. Don’t be afraid to act silly or worry about being laughed at. Enjoy yourself in the moment instead of being self-conscious.

Imagine this as the last opportunity you will have to do what you are doing. Savor the present moment.

Actively listen to those talking to you instead of waiting to speak.

Notice the colors and textures of the surfaces surrounding you.

Notice the sensations in your feet as you walk.

Or make up your own thoughtful activity! Please share.

Keep in touch and post your progress right here on http://www.randomfeats.com/. We would love see photos and hear of your experiences.

COMPREHENSIVE SOLDIER FITNESS / GLOBAL ASSESSMENT TOOL

2011-04-04T14:02:00.018-10:00

Familiarizing yourself with this program will give you valuable insight into yourself and those we serve. For those of you who work for the federal government it can be done during duty hours.

To meet the challenge: Familiarize yourself with the Comprehensive Soldier Fitness Program, take the Global Assessment Tool, and complete the resiliency modules. This program is self-directed and can be completed within a few hours. Take the challenge at any time.

The program, based on 30-plus years of scientific study and results, uses individual assessments, tailored virtual training, classroom training and embedded resilience experts to provide the critical skills our Soldiers, Family members and Army Civilians need.

How does it work?

· A tool to assess where you are now with respect to the 5 fitness pillars and assist you in identifying areas needing attention.

· Takes approximately 10-20 minutes to complete and can be done during duty time.

· Comprehensive Resilience Modules - Once taken and scores received, self-development modules are generated to help increase strength and resilience in the Fitness, Emotional, Family, Social and Spiritual dimensions.

Why is it important?

CSF marks a new era for the Army by comprehensively equipping and training our Soldiers, Family members and Army Civilians to maximize their potential and face the physical and psychological challenges of sustained operations. We are committed to a true prevention model, aimed at the entire force, which will enhance resilience and coping skills enabling them to grow and thrive in today's Army.

To get started visit the following website: http://www.army.mil/csf/

The President’s Challenge

2011-04-04T13:19:00.012-10:00

Answer the President’s Challenge by earning your Presidential Active Lifestyle Award (PALA) today! Help the President’s Council on Fitness, Sports, and Nutrition meet its goal to get 1 million Americans active.

To meet the challenge: Sign up as an individual, sign up under the local FMWR group (local instructions follow), actively engage in the program and log your activity. This program is self-directed 6-8 week program and begins immediate.

What is it?

· The Presidential challenge is a program that will help you add activity to your life, and reward you when you do.

· You need to stay active, but participants can choose all kinds of activities to meet this goal—playing with the kids, gardening, walking, playing basketball, running, yoga, and more.

· The program will help keep you motivated and is designed to increase your frequency of physical activity.

· Joining a group is a great way to make staying active easy and fun.

There are two different divisions you may choose from:

· Presidential Active Lifestyle Award (PALA). You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks.

· Presidential Champions. The goal is to be more active more often and see how many points you can earn.

· Detailed instructions are listed in the Local OPORD. To register as an individual and join the local group please follow the local instructions. You can join multiple groups so be sure to join IMCOM's too (the one listed in the OPORD).

Associated documents and instructions:

President's Challenge For Physical Fitness - Local OPORD
President's Challenge For Physical Fitness - Local Instructions

For more information and to sign up visit the The President's Challenge Website

Keep in touch and post your progress right here on http://www.randomfeats.com/. We would love see photos and hear of your experiences.

Get Out and About Challenge

2011-04-04T12:36:00.008-10:00

Your challenge is to go on a hike that lasts at LEAST one hour. You have until 26 May 2011 to complete this challenge. When you have completed your hike, please notify me via email your name a brief description of the hike and any photos you may have that show you prominently wearing your band.

RULES:

1. This must be an actual hike for physical fitness benefits. While walking around the mall/neighborhood is AWESOME, I would like you all to challenge yourself to take up an outdoor hiking venue that you have always been interested in. Suggested routes: Mariners ridge, Koko Head Trail, Maunawili Trail, Makapu’u light house (2-3 times depending on the one hour time room).

2. Hike must be completed outdoors.

3. Hike notification must be emailed to me prior to midnight 26 May 2011.

Keep in touch and post your progress right here on http://www.randomfeats.com/. We would love see photos and hear of your experiences.
This challenge is part of our Strong B.A.N.D.S. campaign.

Be sure to join the Strong B.A.N.D.S. Campaign by registering for this activity below. Registering online will get you BANDED! Loading...

Global Marathon Challenge - C2 Rowing

2011-04-04T11:41:00.022-10:00

WHEN: May 1–May 15

WHERE: Anywhere you can find a C2 Rower to train for and perform the challenge. All Army Hawaii Fitness Centers have C2 Rowers - take your pick based upon location, hours and availability; Martinez PFC (4), Health and Fitness Center (10), HMR PFC (2), Fort Shafter PFC (2), TAMC PFC (2), AMR PFC (2).

WHY: Personal Challenge, Fitness; Improved, Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination.

HOW: Choose from two levels of participation

o Full Marathon Challenge: Row a full marathon (42,195 meters) in one workout during the first two weeks of May and enter it in your online logbook.

o Half Marathon Challenge: Row a half marathon (21,097 meters) in one workout during the first two weeks of May and enter it in your online logbook.

1. If you have yet to do so, register for a free online logbook thru C2 at the following link: C2 Logbook

2. Prepare yourself – Rowing 42,195 or 21,097 meters in one workout would be a challenge for someone in decent condition. Attempting to complete this challenge without proper conditioning and technique is asking for trouble. Prepare by focusing on technique and training.

            C2 Rowing - Global Marathon Challenge

            C2 Row - Technique

            C2 Row - Training Resources

C2 ROW - Training For A Marathon

Keep in touch and post your progress right here on http://www.randomfeats.com/. We would love see photos and hear of your experiences.

This challenge is part of our Strong B.A.N.D.S. campaign.

Be sure to join the Strong B.A.N.D.S. Campaign by registering for this activity below. Registering online will get you BANDED!

THIS CHALLENGE IS COMPLETE

Ford Island Bridge Run

2011-03-21T11:17:00.003-10:00

When: Sat, April 2, 7am – 9am

Where: Pearl Harbour (map)

Description: Course: 10 (6.2 miles) run. Run will start at entrance to Admiral Bernard “Chick” Clarey Bridge (fronting Kam Highway). Race across the bridge onto historic Ford Island. Circle the island clockwise on a scenic flat perimeter course. Run back across the bridge to finish on Richardson Center Field (across from the Aloha Stadium).

For information call, 473-0784, 473-2494 or 473-2437

Application Link

https://sites.google.com/a/hawaiioffice.com/fitness/files/FordIslandBridgeRunApplication.pdf?attredirects=0&d=1

Email Kalei registration / participation information to be eligible for incentive awards.

SUPER LOSER SWEEP CHALLENGE!

2011-03-21T09:46:00.011-10:00

Are you ready to relive your favorite Supermarket Game?!!?! This fun race for the most nutritional items will test your speed and knowledge for making great choices in your local supermarket.

RULES: We will accept the first 8 participants who respond to this challenge email (I will take some waitlist as well). All participants in this game MUST agree to sign a waiver or liability.

SPECTATORS WELCOMED TO COME AND CHEER!

Contestants will be given a list of clues/hints to find healthy options in our local commissary. The first contestants with the most items and fastest times will win!

ALL PARTICIPANTS MUST BE ABLE TO MEET AND PLAY AT THE FOLLOWING TIME:

0730 24 May 2011, Thursday at the Schofield Commissary

1st place: $100 Commissary Voucher

2nd place: $75 Commissary Voucher

3rd place: $50 Commissary Voucher

Challenge Link

=======UPDATE=======

Message from Kalei...

Thank you all for attending and playing in our FIRST ever SuperLOSER Sweep! For those that could not make it, we will definitely try to run this again. Thank you very much for the calls/emails who couldn't come. :)

HOPE YOU ALL HAVE A FABULOUS DAY! Only one more week until final weigh-ins!

Pushup Challenge

2011-03-08T14:50:00.009-10:00

Challenge: Follow and document one of three routes in the six week 100 pushup Program; test yourself at the end of 6 weeks.

Time: 1 March – 8 April Document your work on a spreadsheet, notebook, Smartphone app, or online. Reward: At the end of six weeks, you will notice a difference in your stamina, strength, and overall fitness level.

Test yourself Friday 8 April 1700 at the Health & Fitness Center for a final push up contest. Share your story and show off your results. We will have prizes and giveaways for the beginner, intermediate, and advance categories. Where you fall will depend on how many pushups you can do on 8 April. The push-up goals to shoot for are 10 beginners; 30 intermediate and 60+ advanced. And the standard will be the “honest” push up. The honest push up is touch and go and your body should “kiss’ the ground.

Don’t worry if you can't do an honest push up by 8 April. Progression is key and will also be rewarded. Be sure to perform the initial test and test again for week three. Also bring your homework i.e. spreadsheet, notebook, or Smartphone app.

Additional Information: Visit the Pushup Information Page

The Hundred Push-up Program

The Hundred Push-up Program is a six-week program that progressively increases sets and reps until you reach the 100 push up goal. It provides an initial test and starting point based upon your current abilities. Reps and sets increase, as you get better at doing push-ups. This program does a good job leveraging technology and you can participate in the program for free at their website or download the Smartphone app. Visit the developers website at the following link http://www.hundredpushups.com/