I have really enjoyed reading this thread. There have been lots of good points, some I agree with, some I don't, but I think that is more down to what your goal is for these tournaments, rather than any ideas being right or wrong.
I think the ACR freerolls are excellent for testing your poker skills. It gives you more time than any other I have played. I don't remember ever having to play shove just because my stack was less than 5BB. 10 minute levels means you can play as you want, so no excuses.
Personally, I think playing tight in these tournaments is a huge mistake, especially early on. What do these tournaments cost you? Time. Don't waste it playing tight early. Go all in, build a stack or go on to the next one. 5k chips is enough to cash, and I have done this
playing only one hand. 5 minutes to make $.10 isn't bad. This is optimal strategy if you are only interested in $/min.
If I do decide I am going to play the middle part of the tournament, I use the sit out button almost 90% of the time. I turn it off when UTG so I don't loose the hand. I play tight, use position, and only play a hand if I would be happy going all-in on it. I decide which stage of the tournament I want to get to, earn enough chips to do that and walk away. Have lunch, walk the dog, sleep, whatever. I am already ITM and spending a lot of time to earn an extra cent or two is, IMO, a waste of time. I may come back once the next target is reached and do the same again.
Using this strategy, I am much more relaxed and able to play my game. I never go on tilt after bad beats in this tournament if I only invested 20-30 min to get deep ITM. I believe this gives me a huge advantage over tight players who have invested 2 or more hours in the tournament and now don't want to risk what they have worked so hard for.
The point you should take from this into other MTTs is that trying to play "good poker" is not always the optimal strategy. You don't get paid in tournament chips. Your time is valuable.
Hope this give some insight to people about why these games are often wild. Different people have different goals and play differently. Poker would be boring otherwise.
Good Luck out there
PS: Screen grab from my Sharkscope