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1 | 2024 F3 Lehigh Valley Quarterly Physical Fitness Test | |||||||||||||||||||||||||
2 | Congratulations on completing the F3 Lehigh Valley Physical Fitness Test, herein refered to as "The PFT." Below is an age (errr maturity) adjusted chart to help you figure out the answer to the question, "How fit am I?" You may also be wondering, "Does this F3 thing really work?" and/or "How much have I improved since starting F3?" The illusive answers can be had; you just have to do your part. | |||||||||||||||||||||||||
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5 | How do you complete The PFT? | |||||||||||||||||||||||||
6 | 1. Attend a beatdown that is hosting the PFT. | |||||||||||||||||||||||||
7 | 2. Keep a record of your scores and give the information to the Q of the workout. | |||||||||||||||||||||||||
8 | 3. The Q or Site Q will enter the information here. | |||||||||||||||||||||||||
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10 | Exercises | Age Groups | ||||||||||||||||||||||||
11 | 14-29 | 30-39 | 40-49 | 50-59 | 60+ | |||||||||||||||||||||
12 | Hand Release Merkin (1 Min) | 20 to 30 | 15 to 25 | 10 to 20 | 8 to 15 | 6 to 12 | ||||||||||||||||||||
13 | 50 Yard Sprint (Sec) | 5.5 to 7 sec | 6 to 7.5 sec | 6.5 to 8 sec | 7 to 9 sec | 8 to 10 sec | ||||||||||||||||||||
14 | Big Boy Sit-ups (1 Min) | 25 to 40 | 20 to 35 | 15 to 30 | 10 to 25 | 5 to 20 | ||||||||||||||||||||
15 | Body Weight Squats (2 Min) | 40 to 60 | 35 to 55 | 30 to 50 | 25 to 45 | 20 to 40 | ||||||||||||||||||||
16 | Pull Ups (1 Min) | 10 to 20 | 8 to 16 | 6 to 12 | 4 to 10 | 2 to 6 | ||||||||||||||||||||
17 | Illinois Agility Run (Sec) | 15 to 20 | 16 to 22 | 18 to 25 | 20 to 28 | 22 to 30 | ||||||||||||||||||||
18 | Burpees (1 Min) | 15 to 25 | 12 to 20 | 10 to 18 | 8 to 15 | 6 to 12 | ||||||||||||||||||||
19 | 1 Mile Run (Min) | 7 to 9 | 8 to 10 | 9 to 11 | 10 to 12 | 12 to 15 | ||||||||||||||||||||
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21 | F3 Name | Exercises | Mar 16th | Jun 22nd | Sep 21st | Dec 21st | ||||||||||||||||||||
22 | Hand Release Merkin (1 Min) | |||||||||||||||||||||||||
23 | 50 Yard Sprint (Sec) | |||||||||||||||||||||||||
24 | Big Boy Sit-ups (1 Min) | |||||||||||||||||||||||||
25 | Body Weight Squats (2 Min) | |||||||||||||||||||||||||
26 | Pull Ups (1 Min) | |||||||||||||||||||||||||
27 | Illinois Agility Run (Sec) | |||||||||||||||||||||||||
28 | Burpees (1 Min) | |||||||||||||||||||||||||
29 | 1 Mile Run (Min) |