In the near future and before August I need to complete a FORCE Test. On Monday I did a practice FORCE Test. Here's what I did with the results.
4 Components of the FORCE Evaluation
CAF members are tested annually to demonstrate their capabilities in four FORCE components.
20-metre rushes - Starting from the prone position, complete two shuttle sprints (1 shuttle = 20 m there, 20 m back) dropping to the prone position every 10 m for a total of 80 m. To be completed in 51 seconds or less.
Sandbag lift - 30 consecutive lifts of a 20 kg sandbag from the floor above a height of 1.0 m. The member alternates between left and right sandbags separated by 1.25 m. To be completed in 3 minutes and 30 seconds or less.
Intermittent loaded shuttles - 10 consecutive shuttles (1 shuttle = 20 m there, 20 m back), alternating between loaded shuttles with a 20 kg sandbag and unloaded shuttles, totaling 400 m. To be completed in 5 minutes and 21 seconds or less.
Sandbag drag - Carry one 20 kg sandbag and pull a minimum of four on the floor over 20 m without stopping. Number of sandbags being dragged depends on the type of floor.
I completed everything except the rushes. I did those is 59 seconds. I need some more speed in the old legs.
Today we did a conditioning class. It was.a mix of several exercises done for 12 minutes. Done twice.
Both days my heart rate was super elevated. This can do nothing but help my training for Battle at the Border. Tomorrow I'll get back to heavy lifting. I plan on doing the same Monday and Tuesay every week leading up to Tolstoi. Tomorrow I'll try some Axle Deadlifts.
Snowdaddy