OPS Fit OUTCAN Personnel Staying Fit Volume 6 • Issue 3 • AUGUST 2016 In this issue:

Welcome to OPS Fit (OUTCAN Personnel Staying OUTCAN Member Profile...... 2 Fit), the quarterly OUTCAN Physical Fitness Program Playing For Zuurvlees...... 5 newsletter. This newsletter contains information 2016 CAN/USA Hockey Game...... 8 related to healthy living and physical fitness training 3rd Annual Canada Vs USA Ball Hockey Game, Colorado Springs...... 9 for OUTCAN personnel and their families. Resistance Training’s Effect on Endurance Performance...... 11

If you have any questions, input, or material you This summer, focus on fluids! ...... 12

would like included in this section please contact Upgrades to the Embassy Gym in Vienna...... 13

Jorja French, OUTCAN Physical Fitness Training Equipment Accessibility...... 14 VCDS OUTCAN Physical Fitness Coordinator at Upcoming Events...... 18 [email protected] or at 719-556-6622. Featured Exercise...... 19

Interesting Links...... 19

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 1 OUTCAN Member Profile LS Doug Coates

Whidbey “... I slowly started to ride farther and increasing my speeds”

I was originally born and cycling back and forth to every day and going on raised in Halifax Nova Scotia work on most days. It was short rides of 5 – 10km after and I was like any other kid tough getting back on a work to improve my skills. and had a love for bikes bike. Not that I wasn’t fit, just As days went on I slowly and riding with my friends. not used to riding a bike. started to ride farther and After an accident when I While riding back and forth increasing my speeds. My was 15 when I had been I met a few cyclists, and speeds going to and from hit by a car while riding my after some conversations work also increased. Then road bike, I gave up on with them I realized I had I got introduced to an riding because my bike was needed a better bike for application for your phone smashed and I couldn’t commuting than a dual to track your progress called afford a new bike so and suspension mountain bike, “Strava”. I started seeing soon after my love for the so I went out and got a little notifications about sport kind of went way. road bike. Getting used to my rides, seeing that I got a bike was hard enough, new personal records on I moved to British Columbia but a road bike was much a “segment” and where 3 years ago with the navy. harder. But I pushed myself I stood overall with other There came a point while to learn, I kept reminding riders around me. This made living in Victoria B.C. that I myself it was much healthier me want to push harder and got tired of waiting in traffic to ride than drive, better try to beat my own personal every day, leaving an extra for the environment and records and move up in the hour early for work just to much cheaper than driving. rankings among my peers. get there on time. As I sat And it kept my wife happy there watching cyclists pass not having to get up early One day while out riding, by me, I decided it was time and take me to work if I met someone who was to give it a try again! So I she needed the car (a lot talking about a ride that went out and bought my safer for my health to). I happens every year and first bike in years and started began riding my new bike benefits military members.

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 2 The cyclist sparked my In addition to the training, I have decided that this ride curiosity so I questioned I had to work in the time wasn’t enough for me so I the cyclist about the ride. I to do some fundraising. It have also taken on a new learned what a great thing wasn’t easy but with the ride this year. I plan to do this event was and I just help of friends, family and a the British Columbia Ride had to do it! I went online local bike shop I raised $300. to Conquer Cancer, which and did a little research on I stumbled upon when “Boomers Legacy”, a ride I left for the ride on Friday looking for rides in my area. that happens every year morning from Victoria and This event is one I decided with the biggest of them in did my check in on Friday to do as it is roughly the Victoria B.C. night in Comox. We set same as the “Boomers off on Saturday morning, Legacy” ride although “Boomer’s Legacy” was leaving CFB Comox and much less climbing to do created after Cpl Andrew headed toward the it is just as long around 240 “Boomer” Eykelenboom, Nanaimo Armories with km over two days. This ride was killed by a suicide approximately 75 other is August 26th and 27th this bomber on August 11, 2006. riders and some support year and another one I The foundation helps our staff! It was the best feeling have to raise money for. It men and women in uniform in the world to be riding is a difficult task to raise the make a positive difference with these other people $2,500 needed to ride but I in the lives of others and and carrying the names of will do my best to achieve helping themselves in the 3 - 4 soldiers on each of our the fundraising goal and process. I signed up for the bikes to honour the fallen ride in this conquer cancer event. It is a 2 day ride that soldiers of Afghanistan ride. I am not only doing takes you along the east and to be honoring the ride because I want to coast of Vancouver Island the legacy of Andrew ride and raise the money from Comox to Victoria “Boomer” Eykelenboom , to prove I can do it but with an overnight stay in the Canadian Forces medic because this ride also hits Nanaimo. It is a 244km ride that this ride was created close to home for me. I and climbs over 6000 feet for. After completing the have lost 3 grandparents over the entire ride. ride on Sunday afternoon and 1 great grandfather to I was hooked on this ride cancer. Most recently, I lost I knew then and there that and cycling in general. I my grandmother in January I wanted to give this a try. couldn’t wait till next year’s this year and a good friend I really had to work for it so ride. I have completed in February to cancer. I spent time researching this ride in 2011 and more were I could ride to get recently on June 12, 2016. I have decided that next some hill training in. I also set I will do this ride for many year I want to do a new ride out on longer rides around years to come as long as it that will interfere with me the city and the outskirts. is running! doing the Ride to Conquer

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 3 Cancer next year, but I I am really working toward funds help serving military feel is worth it. I have set doing a century ride (100 members help others by a goal to try and do the miles) on my own, a short doing things such as re- “Sears National Coast to term goal of mine. I will building a community Coast against Cancer”. It is reach it soon! I’m also building or handing out toys another charity ride this time looking in to doing the Tour to the needy. and all donations go to kids de Whidbey and Possibly cancer wards for cancer Hurricane ridge in August. One day I would also love research. The ride is 18 days Hopefully I will reach my to go over to Italy and 7,600 km long and goes biggest goal next year to participate in the Vimy from Vancouver B.C. to ride in the “Sears National Ridge ride. I have also Halifax N.S.. I just hope that Coast to Coast”. From decided just recently that with the other events going there who knows where I would like to train for and on I can raise the money my rides will take me. As partake in an Ironman 70.3 $3,000 to join the ride and previously mentioned, I next year, I don’t think it’s a an additional $15,000 I have want to try to ride all the hard out of reach goal for to raise by next August to “Boomers Legacy” rides in me as long as I put the work do the ride! Victoria B.C., hopefully one in and train right, it can be in Greenwood N.S. and done! I have a lot of goals I train hard for these rides. I the indoor spin-a-thon in but with the support of my now live in Whidbey Island in Ottawa ON. It may be hard family and the Canadian Washington State. It is very to raise the money but it community here In Whidbey hilly but I have some regular goes for such a good cause Island I am sure I can do it. routes I use to train and that it is worth it. The push myself every day. I ride approximately 25 miles per day and depending on the route I take I climb around 1,400 feet to 1,800 feet. I have a couple regular ride groups that I take part in whenever my job allows. As a shift worker it can be hard to do sometimes, but I ride on Saturdays with a group and we ride about 45 miles.

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 4 PLAYING FOR ZUURVLEES

By Sgt Brad Westerman

When I found out I was being what I had to offer. I thought ‘its and explained who I was and given the opportunity to return Belgium’ I must be able to crack what I thought I had to offer. The to be posted to Europe for a the first couple lines. I learned level in Holland is significantly second time one of my first quickly there are some very higher than in Belgium when I thoughts was “I wonder if I am talented guys playing this sport was there, I knew it wouldn’t be still able to play hockey”. It and they do it at the highest easy but had to try, it was only wasn’t long before the wonder level in their country and many 20 minutes from home. of playing consumed my mind for their National Team. That outside my family and work. year in 2005 we went to the Holland only permitted 5 import Time to get back in the gym! Cup Final of Belgium. I somehow players and by the time I was found myself on the ice with in Europe they had secured I was never gifted with a boat about 2 minutes remaining in the their 5 imports. So this was not load of natural talent but I game. One bad pass between an option. The last resort for worked hard and tried to be a opposing defencemen and I me was maybe to contact the good teammate, that’s how I am on a breakaway, those who organization in Leuven again, was able to grind my way on to know me will make fun of my 125 km away. As it turned out the Leuven Chiefs Hockey Club hands but never my speed and the coach was an ex-teammate in the Belgium Hockey League because of speed I was able to and the was still the in 2005 during my first OUTCAN find the back of the net, we win Captain, many of the other posting. I had a high tempo the Cup and I am a fixture with players were just kids when I work schedule at NATO HQ with this team, and the local hockey played there the first time, some the Office of the Chairman of community. I played another of which remembered when NATO’s Military Committee and 2 season in Leuven before we I scored that big goal in the wasn’t able to be nearly as returned to Canada, and left Belgian Cup Final 2005. These dedicated as the guys to used having made many friends connections were needed since hockey to make a little extra from that experience never they had no statistics to support money from their day jobs. It expecting to play at that level my abilities and I had not played wasn’t easy, everyone spoke again. in about 6 years, they would be Flemish you are entering a room taking a chance on me. where you are the outsider with Fast forward to 2014, I receive guys who grew up together, my posting message to The Chiefs offered me an but I had to find my place. As Geilenkirchen Germany, and opportunity to play, of course it it turned out that place was start looking to see what my was really at my own expense. on the bench, 4th line waiting options would be if I wanted I travelled 125 km to practise for my opportunity, eventually to play, and of course now it twice a week at 10pm and a it came and I did what I could is 9 years later and at the age game or two on the weekend. to make the best of it. I scored of 35 could I even keep up? I It goes without saying I have a some goals, but took a lot of contacted the closest team to very understanding wife and kids punishment in front of the net, me which was in Geleen in The who knew how much I wanted and played very physical, that’s Netherlands. I made contact to see if I could still compete. I with the clubs management started the season fighting for a

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 5 PLAYING FOR ZUURVLEES continued regular rotation 3rd line 4th line, away games all over Belgium represented the Dutch National grinding it out. Finally the puck and Holland, a meal waiting Team, the rest were young and started going in the net, I finished for us in the room when the sharp with some on the Under that season leading all forwards game ended (usually a type 20 National Team. I was excited in goals. of Limburg beef stew called for this opportunity and ready to Zuurvlees which I love) and work for it. Average age on the During that summer I remained of course Free tape & skate team was 24. in contact with the Manager of sharpening before games and the Limburg Eaters in Geleen. practices. It’s a great way to Our home opener brought in There was going to be a shift in finishing competing in a game 1200 fans which can be exciting the league and the Belgian and I grew up playing for 30 years. I for a guy who had never done Dutch leagues would merge to would even be home from the that before, no matter how create one competition called rink before 1am like the previous old you were. It was a tough the BeNe Liga and a second season. start though. Starting on the between just the Dutch teams. 4th line trying to find my place, Four seasons in either league It started off rough though. I didn’t see any action for also granted you a status that There was a lot of red tape we about 7 games, so in practice would not consider a player didn’t know we would have to I left it all on the ice, trying to to be an import, and import deal with but after missing the show that I could contribute numbers when from 5 to 2 per training camp and all exhibition in some way. My teammates team. Since I fell into the status games a solution was found and shared that they respected me player category it was easier for I finally laced up with the team. for my effort and the example Limburg to bring me onto their In Holland the game was faster, I set and how I took it as it roster. Normally Canadian or the players were better; this was came without complaining. Its US Import players have played not going to be easy. One other humbling when a 23 year old Major Junior, University or NCAA player was my age at 36, and teammate says to me “Keep it level previously. he with a couple other players up kid, your chance will come”.

The success I achieved in 2014 earned me the opportunity to finally play in Geleen the town my wife was born and raised in.

An agreement was made and the next season I was going to play in one for the most popular hockey towns in Holland and a place that we as a family consider home. This was going to be so much different than playing in Belgium. Practices were at 7:30 pm and we had a bus to take us to the

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 6 PLAYING FOR ZUURVLEES continued

My opportunity eventually did come just as it did before and then the game became a lot of fun. We were winning games the dressing room was fun the fans were enjoying the games and we were competing for an opportunity to play for the National Championship of Holland.

In December we held a Teddy Bear Toss Charity Game. 1500 fans packed into the arena with bags of teddy bears for the local children’s hospital and dressed in our ‘ugly sweater uniforms’ when we scored the first goal they Cup. The series went to a final loss hurt for a while after as for a would throw the teddy bears game 3 and we won 7-2. I had guy like me I never would have on the ice…. 12,000 of them 2 goals in that final game, we through I would have a chance in the end. That was fun night. were going to play for the Cup , to even experience something The following games we played and I was as much a part of this like that to begin with, and in the Semi-Final for a place in team as anyone else. I could only appreciate the the single game Cup Final. We opportunity after the pain of played the and In February 2015 the Limburg losing was gone. needed to win a best 2 of 3. Eaters played in the The games started fast and very Final against the Herenveen The second competition of physical. I was lined up against Flyers in Eindhoven. As neutral that season was between all another Canadian guy originally location that 3500 fans attended the teams between Holland from Nova Scotia, but none of for the game between the 2 & Belgium, we also made the that mattered in these games. top teams in Holland for that playoffs there but in the end In that first game I was sent in on Competition. It was exciting we came head to head with a 2 on 1 and was able to score to play for that many people Herneveen after defeating a very important goal. I couldn’t and having half the arena Amsterdam and the Flyers again have been more excited. After cheering for us. The game was moved on. I finished last season sitting on the bench for so many extremely fast and the Flyers with 12 Goals in total. games I had started to score were executing their plays much Being posted to Europe is every couple of games, to my better than we were, a couple always a fantastic opportunity surprise every time. By this time of penalties and we were for anyone. Being able to play my confidence was higher, I fighting from behind, our goalie a sport at the highest level you had a good bond with the other kept us in the game the best he can possible play is something players and we all had a goal could but in the end the Flyers that I will never forget and would in mind and that was to win the defeated us in the Final 4-1. The never had been able to do

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 7 PLAYING FOR ZUURVLEES continued without being a member of the CF and posted off-ice group workouts for the team using large to Europe. These countries maybe small and not group PT sessions I have learned through the years known for Hockey but the game is loved and there especially with my Close Protection colleagues. are people following it. I will never be remembered These guys love it. I am hoping to make a return here for being exceptionally good like some of the to play this season. At 37 years old and the other Ex NHL players that played here. I found a place grey beards retiring from hockey last season, the by working hard at the rink and bringing something next oldest player will be 30. I can only keep doing that some teams find useful, and not giving up on what I am doing, stay in top shape for my sport my desire to compete at this level. After a total and enjoy this opportunity while it lasts. of 5 seasons I still am playing against many guys in Belgium from the old days and making new I never thought I would teammates and friends along the way. get again after leaving my first The summer is upon us now. I am running the OUTCAN in 2008. 2016 CAN/USA Hockey Game

early 2-0 lead. The first period concluded with a score of 3-1 for Canada, with numerous chances for both teams. The second period was overflowing with opportunities at both ends of the ice, finishing with the score 4-2 for Canada. Starting the third Canada’s cheering squad (mainly spouses) was loud and the bench was feeling great, which makes the rest of On a beautiful sunny 24th of shootout. After the National this story bitter to tell. In the third May 2016 in Anchorage, Alaska, Anthems were played, LCol period, Canada had the lead Canada hosted the United MacGillivary, the Commanding 5-3 past the midway mark, with States for the annual Alaska Officer of the Canadian one disallowed goal for Canada CAN/USA hockey game at the Detachment Elmendorf- due to a controversial high stick O’Malley Sports Complex. This Richardson, conducted the call. However team USA didn’t friendly rivalry is played annually official puck drop at centre ice. give up and after a disastrous for bragging rights between Taking the faceoff was Capt. turnover by Canada in their the two countries. Canada Barry Dickson (Canada) and defending zone, USA scored, headed into the game victorious CMSgt Steven Calvin (USA). bringing the game within one. over the last two years, with Once the game was underway With the game 5-4 nerves were the previous year going to a Canada jumped out to an high and the tension was thick.

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 8 2016 CAN/USA Hockey Game continued

As time ticked down with under a minute to go, the puck was once again turned over at the Canadian blueline. A “Seeing Eye” slap shot was taken from the blueline by team USA that found the back of the net with 20 seconds left in the game. Regulation time ended in a 5-5 tie causing a best of 3 shootout. After the dust settled USA had scored once in the shootout where Canada was held off the board, giving team USA the win. In the end a hard fought game had been played with fun had by all.

3rd Annual Canada Vs USA Ball Hockey Game, Colorado Springs

By Capt Jacob Trivers

This year marked the third eager to finally bring the trophy in their maple leaf outfits! One annual Canada Vs USA Ball to their lines. This year the game particular vocal fan displayed Hockey game between the was held on Friday, 20 May the true hockey fan spirit CAF members of Canadian 2016 at Peterson Air Force Base, ensuring that both the game Element NORAD and the USAF Colorado Springs. announcer and referee did not members of 21st Space Wing. get too comfortable in their This event which started during There was an excellent turn out positions. All miss pronounced the last winter Olympics is an this year with both sides fielding Canadian names and borderline excellent way for the CAF and a full team of three lines each, calls were promptly and loudly USAF members to partake this lead to a high paced and commented on! in a friendly, albeit intense, intense 40 minute game. The competition between mission efforts of both teams were much The game started at 1200 local partners. The Canadians as the enjoyed by the large number time and the Canadians quickly defending two time champions of fans (mostly American) but jumped to an early lead. Aided where hoping to make it three in the few Canadian fans ensured by their speed, team work and a row while the Americans were that they were heard and seen a couple of lucky bounces

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 9 3rd Annual Canada Vs USA Ball Hockey Game, Colorado Springs continued

the Canadians lead 4-0 at take the momentum back, attempted to hold back the intermission. The writing seemed pushed back and stopped aggressive American offense. on the wall for a 3rd consecutive the American momentum Both teams left it all on the floor victory for the Canadians, temporarily. The Canadians with the opposing fans yelling however the second period was managed two goals but both themselves hoarse. To the a completely different story. of these were disallowed due Canadians relief the final whistle The Americans gritted down to high-sticking and goaltender blew and Canada got the win and played amazing hockey in interference infractions, the with a final score of 4-3. the second period. Building up Canadian fans displayed their momentum and using a their great displeasure with Breathing a sigh of relief the couple of quick young forwards the referee! The Americans Canadians defended the Trophy to break down the Canadian capitalized on this and took but the Americans were already defence they racked up the the momentum back. They alluding to next year’s rematch shots on Canadian goal keeper responded with another legal being a different outcome. and scored two goals to make goal to make it 4-3 with two it 4-2 with 10 minutes to play. minutes to play. With tensions The Canadians, desperate to high the Canadians desperately

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 10 Resistance Training’s Effect on Endurance Performance

By NSCA Kinect Select

Research shows that the 7.1). The training modality only a minimal influence on appropriate integration of selected influences these aerobic power and capacity. resistance training into the factors by inducing changes By influencing the athlete’s endurance athlete’s training to the athlete’s aerobic power anaerobic abilities as well can result in significantly better and capacity, anaerobic as neuromuscular function, performance when compared capabilities, and neuromuscular resistance training can elevate to classic endurance training function. the athlete’s lactate threshold, plans that focus only on aerobic movement efficiency, and endurance. Aerobic training exerts a strong ability to engage in high- influence on both aerobic intensity activities. This suggests that training power and capacity, but it modalities that stimulate does not exert a great impact The ability of resistance increases in muscular strength on the athlete’s anaerobic or training to improve endurance without compromising neuromuscular abilities. performance is likely related to endurance capacity may be several key factors, including beneficial for the endurance Conversely, resistance training the specific physiological and athlete. Support for this exerts a strong influence on mechanical adaptations that contention can be found in the the athlete’s neuromuscular are stimulated by the resistance scientific literature; research function and a moderate training regimen. The integration shows that the appropriate influence on anaerobic power of resistance training into the integration of resistance and capacity, while offering overall training plan appears training into the endurance athlete’s training plan can result in significantly better performance when compared to classic endurance training plans that focus only on aerobic endurance training.

When looking closely at endurance performance, several key factors—including the athlete’s maximal aerobic power (VO2max), lactate threshold, and movement efficiency—contribute to performance (see figure

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 11 Resistance Training’s Effect on Endurance This summer, Performance focus on fluids! continued to be central to creating these specific performance-enhancing adaptations.Traditionally, endurance athletes and coaches have believed that resistance training either does not affect or Want to stay healthy and energized this summer? Focus negatively affects endurance on fluids! Fluids include water and other beverages such as milk, juice, coffee, tea, and even soup. Water is one of performance. However, this view the best fluid choices, but you can stay hydrated using a may be partially explained by variety of beverages throughout the day. a design flaw in many of the training programs that include Fluid controls your body temperature, aids digestion, both resistance and endurance transports nutrients and waste products, cushions organs training. The flaw is that resistance and joints and keeps your bowels regular. Your body training is simply added to the loses water by sweating, breathing and getting rid of endurance training plan. Athletes waste. If you lose more fluid than you take in you can get who undertake this approach dehydrated. often experience excessively high levels of fatigue that What are the signs of dehydration? Thirst, dry lips and can negatively affect overall mouth, flushed skin, fatigue, irritability, fainting and low performance. blood pressure can all warn you that your fluid balance is low. The frequency, colour and smell of your urine are If athletes reduce their endurance also indicators. training load to account for the You can become dehydrated even before signs appear. addition of resistance training, Drink fluids regularly, even before you feel thirsty. then resistance training has a positive effect on the athletes’ endurance performance. The athlete who performs both resistance and endurance training in an integrated and appropriately planned fashion will perform at a higher level than the athlete who performs only classic endurance training.

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 12 Upgrades to the Embassy Gym in Vienna

By: WO Chad Whiteside

In October of 2015, a few months after arriving and the gym is a busy little place at lunch-hour in Vienna WO Chad Whiteside inquired to now. Prior to the revitalization of the facility, which Todd Cirka, PSP OUTCAN Coordinator, about included band new flooring, painting and lots of the possibility of upgrading the gym at the new equipment the gym was used sporadically Canadian Embassy in Vienna. The Embassy and by very few people. However, now that houses approximately 80 total Staff, two of the gym has been modernized with quality which are DND members. LCol Danny Houde equipment it is in constant use, and people love it. is employed as the Senior Military Advisor to Ambassador Mark Bailey recently returned to the Canadian Delegation at the Organisation Vienna and was pleasantly surprised by the for Security Cooperation in Europe (OSCE) and dramatic gym upgrade. He commented that WO Chad Whiteside is seconded to GAC as a it is a great improvement, and is hopeful that Security Manager with the MPSS program. Gym staff can benefit from this successful renovation memberships in Vienna are extremely expensive, initiative for years to come. so WO Whiteside was hoping to improve the existing limited gym facility to make it a more modern and functional work out space for everyone. After consulting with Todd Cirka WO Whiteside prepared a list of carefully selected equipment that would fit into the relatively small space, not require much maintenance and offer a wide variety of fitness options. After receiving 3 quotes from different companies in Austria, Chad in consultation with Todd selected the company that provided good quality equipment, delivery, set-up well as 5 years of maintained of the equipment. This equipment will last for years to come, and be used by the DND personnel, Canadian based staff, and locally engaged employees alike. LCol Danny Houde recently underwent surgery and is using the gym as the basis for doing his physical therapy and strengthening program. He loves the Lemond spin bike and can be found throwing around the sandbags to get ready for his upcoming Forces test. Twice a week WO Whiteside puts together a small group of staff and they conduct a workout together. These workouts have become popular,

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 13 OUTCAN Physical Fitness Training Equipment Accessibility

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 14 OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 15 OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 16 Use the following link to gain access to Annex A: Application for Reimbursement of OUTCAN Fitness Equipment 2016-2017” :

https://www.cfmws.com/en/AboutUs/ PSP/DFIT/Fitness/OUTCAN/Documents/ Annex%20A_APPLICATION%20FORM%20 for%20Reimbursement%20of%20Fitness%20 Equip_June_2016_En.pdf

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 17 Upcoming Events

USA

Peterson AFB Tinker AFB • FORCE Evaluation – August 2&16, • Annual CanAm Golf Tournament September 13 on – September 15 • Unit PT – Monday, Wednesday, Friday OPI Capt Trivers Ft Gordon - Augusta • FORCE Evaluation – Sept 14 CDLS(W) OPI Sgt Brydon • Unit PT – Monday, Wednesday, Friday OPI MCpl Fredette Schoffield Army Barracks • Unit PT – Mondays Tyndall AFB OPI MCpl Morgan • FORCE Evaluation – September 15 OPI Sgt Ryan

Europe

Geilenkirchen • FORCE Evaluations – Tuesdays and Thursdays at 0900 OPI Guy Boudrais

Please refer to OUTCAN section of CFMWS website for the most up to date testing schedules.

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 18 Featured Exercise Man Makers with Dumbbells

1. Start standing, feet shoulder width apart, holding dumbells in both hands.

2. Drop to a press up postition by kicking your legs back and supporting your weight on the dumbbells.

3. Perform a press up, hold at the top and then perform a single arm row with one arm, whilst supporting your weight with the other arm.

4. Option here is to perform another press up or go straight into a single arm row with the other arm.

5. Jump your legs towards your hands, lower your hips into a squat position.

6. Stand up whilst performing a clean with the dumbbells to shoulder height. Finish with a shoulder press.

Equipment: Dumbbells

Body Part: Overall Body

Level: Intermediate

INTERESTING LINKS

Why the Pullup is a Great Test of Tactile Strength: http://www.military.com/military-fitness/general-fitness/ why-the-pullup-is-a-great-test-of-tactical-strength

The Age-Related Decline of Maximum Heart Rate is Delayed in High Fit Individuals: https://www.acsm.org/public-information/acsm-blog/acsm- blog/2016/06/20/active-voice-the-age-related-decline-of-maximal-heart- rate-is-delayed-in-high-fit-individuals

OPS Fit Newsletter • Volume 6 • Issue 3 • AUGUST 2016 19