This program is evolving as The Flock brings you more opportunities to care for your physical and mental health.

FAQ

What counts as a workout? All bodies are different and there’s no one definition for a workout! Our standard for a workout to count is only that you are
moving your body for 20+ minutes and your heart rate is elevated. Push yourself, but no need to over-exert yourself
before you’re ready! Walk, run, hike, bike, swim, climb, dance, do yoga... anything!

What are some ways to get started? The following links are some helpful ways to incorporate (more) physical fitness into your life.

• Couch to 5K - A great starter program. There are many mobile apps set up around this or you can find a basic program here.

• Like to hike? Here are some great trails to check out!

• Madison and the surrounding areas are very bike-friendly. Here is the Dane County Bicycle Map.

• There’s lots of great disc golf action in town. Here are all of the City of Madison Parks courses and some resources for beginners, including explanation of how to play.

• Rock climbing is a fantastic way to try something new while being active. You may want to check out Boulders Climbing Gym or train for climbing at Summit Climbing.

• The physical and mental health benefits of yoga are renowned. Here is a playlist of yoga sessions you can do at home.

What do I win? First and foremost, you win a healthy body! Our main goal is to offer members of The Flock an easy program that allows
you to increase your fitness and wellness in a social, community setting. HOWEVER, each Fitness Level will result in
special prizes to be determined at a later date

What is a Fitness Level? We have broken up our reward levels into 3 categories: Super Sub (50 pts), Starter (150 pts), and ‘90 Minutes Fit’ (250
pts). These will determine the rewards received at the end of the program.
Please note these levels are subject to change. These are the MAXIMUM point values for each level, but we may lower them based on
participation and average points total achieved.

How can I earn points? There are 3 main ways to earn points:

1. Weekly Workouts, 1 Workout = 1 pt, 2 Workouts = 3 pts, 3+ Workouts = 5 pts

2. Match Day, 10 points! - Match days in the Flock End ARE a workout. If you attended the match and were Loud, Vibrant,
   and Unwavering for the full 90 Minutes, take your points!

3. Super Events, 25 POINTS! - Super Events are larger events, hosted by the Flock. We will provide updates as these are
   finalized, but these will be fitness-centric events that we will be setting up throughout the year. More info to come

What is a “Flock Co-Workout”? Along with your physical health, we also want to build emotional, mental, and community health! If you worked out with
another member of the Flock during at least 1 workout, let us know and you will receive 1 Bonus Point for that week!
(Reminder: ANYBODY that wants to be a member of The Flock is already a member. 😉 And yes, match days count for this too!)

How do I keep track of all of this? We’ve provided a handy worksheet if you prefer to work in a physical medium. Please feel free to print it out and keep
track at home! Otherwise, please use our Google Form submission to enter your weekly updates and we’ll keep track for you.

What if I forgot to log my activities last week? The Google Form will have all weeks listed throughout the year. Submit your records whenever you can, we will compile
these at the end of the season for you!

How will you verify that my responses are accurate? Submissions will be based on the honor system. We will disregard obviously inaccurate data (i.e. weeks submitted before
they’ve happened) but will mostly be relying on your honesty to determine your final level. Super Events may have a check-in at the event to confirm your attendance