SENIOR OLYMPICS - VIRTUAL CHALLENGE - STAY AT HOME CHALLENGE - SEASON 2

AIR GUN Monthly Challenge Instructions
Air Gun is three months, May - July 2021
Two shoots per month on the first and the fifteenth of each month
Sign up by email with Bill Adams at kblk1945@gmail.com
You will need to agree to and sign the Liability Waiver
Set up your own personal range, indoors or outdoors
Score your own targets using the Orion system if possible
Remember to record scores by category:
Pistol Standing, Pistol Supported, Rifle Standing, Rifle Supported
Report monthly scores to Bill Adams by email to: kblk1945@gmail.com after each shoot
Scores will be tabulated and posted and sent back to all the shooters via their e-mail on the third and seventeenth of the month.
Results will also be posted at www.nmseniorolympics.org
For questions, please contact Bill Adams at 575-799-7843

ARCHERY Monthly Challenge Instructions
Shoot will run three months: May - July 2021
Place a paper cup on each scoring section of your target.
Try to shoot arrow into the paper cup.
If you make it into the cup, count your score. If you do not make it into the cup, your score is zero.
Shoot twice per month from 30 yards, 5 ends.
Post scores on NMSO website by logging in. Put score in the TIME/HOUR box and in comment section.
Targets can be store bought or home made: Use hay bales, multiple layers of cardboard, shoot towards a berm or mound of dirt.
For safety, use an adequate backstop for arrows and shoot in a safe direction.

Don’t forget to warm up before shooting! Check out this website for a short video - https://worldarchery.org/files/how-warm-archery

BINGO FITNESS Monthly Challenge Instructions
Bingo Activity is three months, May - July 2021
Complete 5 squares in a row to win BINGO – multiple wins are allowed for the month, try to do as many as you can OR complete a FULL CARD – all 25 squares in 30 days – to win a FREE Summer Games Registration for 2022! *One winner per household/limit of first 5 received full card winners per month.
Verification – all squares must be logged and dated on the backside of the card to be valid.

CYCLING Monthly Challenge Instructions

This VIRTUAL CHALLENGE will run for three months of May thru July 2021

Each month do as much as you can and record your TIME each time you complete a 1 MILE, 5K, or 10K CYCLING session.

BIKE 1 mile

BIKE 5K

BIKE 10K

Do a cycling event, as many times as you can each month and enter your time(s) via runsignup.com...NMSO will tally all the totals each month of the virtual challenge and post results on our website.

DANCE Monthly Challenge Instructions
Challenge is May, June, and July 2021
Each month do as much as you can and record results
A Dance Resource Virtual Guide is available (see page 2 of Dance Flyer)
All types of dancing are acceptable - Line dance, video dance lesson, create your own routine, group dance virtual dance instructions, aerobic dance, couples dance, etc.
NMSO will schedule a Zoom Dance Fest at the end of the Challenge provided we have 20 Challengers!
MAY - Dance Four Hours (240 minutes)
JUNE - Dance Six hours (360 minutes)
JULY - Dance Ten hours (600 minutes)

EXERCISE/FITNESS Monthly Challenge Instructions
* Three month challenge: May - July 2021 * Months 2, 3, will add additional exercises as a Challenge, check our website! * Track your time in hours and minutes and post on website * In Comments Section, you can record which exercises you were able to complete.
1. SINGLE LEG STAND - 10 seconds x 4 reps. 3 times per week each month
Improve your balance: Stand next to a chair or table, raise one leg off the floor and bend knee 90 degrees. Don't look at your feet, look straight ahead. Hold for 10 seconds then switch legs. Do this 4 times on each leg. Challenge is to increase 5 seconds each month.
2. STRAIGHT LINE HEEL2TOE - 10 steps x 4 sets. 3 times per week each month
Find or make a straight line on the floor. Step on the line with one foot in front of the other, continue to step placing one foot in front of other foot, touching heel to toe. Do this for 10 steps and challenge yourself to add 5 steps each month. Remember to breathe!
3. FAST WALK MARCH - 10 steps x 4 reps. March 10 seconds 3 times per week each month
Standing flat footed, walk at a fast pace for 10 seconds bringing knee up above the hip. Challenge - 3rd month, get knee to touch chest. 4th month, add 5 steps to each rep.
4. SKIP MARCH - 10 steps x 4 reps, 3 times per week each month
Start slow and steady. On ball of foot, skip with knee as high as you can for 10 steps. Challenge - get knees past your hips in the 2nd month. By the 3rd and 4th month, add 5 steps each rep each month.
5. RUSSIAN TWISTS - 10 reps, 3 times per week each month
Sit on grass, mat, or chair. Lift both feet at least 1 foot from ground and bend knees at 90 degree angle. Hold and twist abs or upper body left to right to work the core. Challenge - add 10 reps each month

Frisbee Accuracy Challenge is three months, May - July
Throw Weekly: 3 sets of short & long distances (1 set = 4 short distance & 4 long distance)
Women set = 4 throws from 12 feet (short-distance), 4 throws from 18 feet (long-distance)
Men set = 4 throws from 18 feet (short-distance), 4 throws from 24 feet (long-distance)
Points= 1 for short distance, 2 for long distance. The object is to make or hit a designated target.
1st month's target=hit a laundry basket
2nd month's target=make it into a laundry basket
3rd month's target=hit a gallon Jug

Record the three sets per week and report the total score for the month to NMSO.

GARDENING & YARDWORK Monthly Challenge Instructions

This VIRTUAL CHALLENGE will run for three months of May thru July 2021

Each month do as much as you can and record your TIME each time you spend minutes or hours gardening and/or doing yardwork at home. Tip: Any time used on watering, trimming, mowing, etc is acceptable activities to include in your time spent totals.

Gardening keeps the joints limber, and seniors are more likely to eat healthier when they have fresh produce growing in their backyard. Being active every day helps seniors maintain their physical, mental, and emotional well-being.

Do a Gardening / Yardwork Activity, as many times as you can each month and enter your time(s) spent on this activity at runsignup.com...NMSO will tally all the totals each month of the virtual challenge and post times/results on our website.

Horseshoes Challenge is three months, May - July
Pitch 20 shoes per game; 5 games per week
Can be thrown over multiple days in that week.
Pitching Distance:
Women 50-74 = 30Ft
Women 75+ = 20Ft
Men 50-69 = 40Ft
Men 70+ = 30Ft
Non-Ambulatory = 20Ft
Scoring: Each Ringer = 3pts; Each Leaner = 1pt
Submit Total on a Monthly Basis

Running Challenge is three months, May - July 2021.
Log your distance, then submit a total for the month - log sheet provided, or just record on a piece of paper or calendar.
Each month do as muc as you can and record results - even if it is less or more than the challenge, the challenge is a goal, not a competition. Training resources - please see the Training resources sheet for a 5K Race training schedule and contact information for athletes you can contact for more information/recommendations.
First Month - Run 12 miles/per month
Second Month - Run 18 miles/per month
Third Month - Run 24 miles/per month

*Virtual 5K Race (details to follow)

SOCCER ACCURACY KICK Monthly Challenge Instructions

This VIRTUAL CHALLENGE will run for three months of May thru July 2021

Each month do 60+ kicks at home in your back or front yard, if possible.
MAY = Attempt 60 kicks
JUNE = Attempt 80 kicks
JULY = Attempt 100 kicks


1st, before kicking, please do 5 minutes of stretching to your legs, if possible.

We recommend you use two (homemade) markers to create a 5 foot wide goal. Now, you are ready to kick a sports ball toward the goal (choose your own distance between the ball and the goal). If your ball goes thru both goal markers, that will count as 1 GOAL. Keep track of your total goals made for the month and enter in your results here. Each Month we will post everyone's total score on our NMSO website.

SWIM Monthly Challenge Instructions
Challenge will run three months: May - July 2021
• Participants will swim 20 laps in one month, or as many as you are able
• Make your own log sheet or use a calendar to keep track of your accomplishments then turn in your results monthly
• Challenge will be to increase the number of laps each month by 10
• For safety, be sure to warm up before and cool down after your swim. Check out this website for suggested warm ups: https://www.swimming.org/justswim/guide-stretching-warming/
• This Challenge is voluntary

TRIATHLON Monthly Challenge Instructions

This VIRTUAL CHALLENGE will run for five months of May thru July 2021

Each month do as much as you can and record your TIME each time you complete a triathlon Run, Bike, and/or Swim session.

RUN 1 mile

BIKE 4 miles

SWIM 100 yards

Do 1 or all 3 sections of our triathlon, as many times as you can...NMSO will tally all the times, each month of the virtual challenge.

WALKING Monthly Challenge Instructions
MAY – Walk 125 minutes per week (500 min per month)
JUNE – Walk 150 minutes per week (600 minutes per month)
JULY – Walk 175 minutes per week (700 minutes per month)