Be physically active 4 weeks

As a candidate for First Class, your physical conditioning directly impacts your ability to lead patrol hikes, navigate rugged terrain, manage backcountry campouts, and perform emergency rescues. Requirement 8a reinforces your daily fitness habits by requiring a second four-week activity tracking cycle.

The Four-Week Standard for First Class

To satisfy Requirement 8a, you must fulfill four explicit criteria:

1. Prerequisite: This four-week cycle must take place after completing Second Class Requirement 7a. (You cannot count the same four weeks for both ranks).
2. Daily Minimum: Be physically active for at least 30 minutes each day.
3. Weekly Frequency: Log at least 5 active days per week.
4. Duration: Maintain this discipline for four consecutive weeks (at least 20 logged days and 600 total minutes of activity).

Elevating Your Fitness for First Class Adventures

Because First Class Scouts participate in more demanding wilderness outings—such as multi-mile backpacking trips, extended canoeing expeditions, and pioneering projects—use this second four-week cycle to elevate your physical capabilities:

Backcountry Aerobic Conditioning

• Trail Running & Pack Hikes: Practice hiking with a weighted daypack (10–15 lbs) over uneven terrain and elevation gains.
• Interval Training: Alternate between fast-paced sprints and steady jogging during runs or bike rides to build cardiovascular recovery efficiency.
• Lap Swimming & Water Aerobics: Swim continuous laps using the crawl, breaststroke, and sidestroke to build upper-body endurance for water rescue skills (Requirement 6e).

Functional Muscular Strength

• Compound Calisthenics: Push-ups, pull-ups, chin-ups, walking lunges, and bodyweight squats build the muscular strength needed to hoist canoes, haul heavy gear, and construct campsite structures.
• Core Stability: Extended plank holds, flutter kicks, and hanging leg raises stabilize your lower back and improve pack-carrying balance.

Agility, Coordination, and Team Sports

• Active participation in organized athletics (soccer, basketball, tennis, martial arts, rowing, cross-country track) builds foot speed, spatial awareness, and team communication.

Maintaining Your First Class Activity Log

Keep a daily log throughout the four weeks that records your exercise sessions. You will use these records in Requirement 8b to reflect on your physical growth.

Sample First Class Activity Entry