Sergeant Tony's Blog

Archive for May, 2013

WHO GIVETH THIS WOMAN?

May. 29th 2013

Wedding season is upon us. (So is “reunion season,” “going to the beach season,” and “I’m going to be at the pool soon” season.) Over the next few weeks, there will be weddings every weekend, much to the joy of florists, tux rental shops, photographers, caterers, and all the other businesses that profit from the wedding industry.

In years past, even yours truly benefited from the rush to wed. I’ve had entire wedding parties join USMC Fitness BOOT CAMP to get in shape for the wedding. For a while there was a great deal of buzz in the bridal boot camp business. After all, no one wants to see a bride waddle down the aisle!

I’ve been thinking and rethinking the whole wedding industry thing. Without a doubt, most weddings are a HUGE waste of money. A co-LOSSAL waste! Thousands and thousands of dollars blown on an unnecessary and needless extravagance. Couples would be better served in preparing for the marriage that will follow than in preparing for the wedding that will last but a few minutes. Truly.

I’ve probably attended more than 100 weddings in my life, but nothing compares to one I attended a few years ago that was so extravagant that it almost defies explanation. No expense was spared for the rehearsal dinner, the wedding, and the reception. And I mean no expense was spared. I would estimate that 2 million dollars was spent on the wedding, and that’s probably a low estimate! Here are a few highlights from that wedding to illustrate my point: the bride, her bridesmaid, and her mother flew to New York several times prior to the wedding to get original Vera Wang dresses and to have them properly tailored and fitted. Five different high-end restaurants and their chefs catered the reception, along with five bar areas. It was insane! But this should serve to give you some idea of the extravagance: the bride and groom left the reception, after an estimated $10,000 fireworks display, in a helicopter.

Ridiculous.

Before you think I’m going to poo poo on the whole “I do” business, you may relax. If folks want to spend money on such things, more power to them! But I think the prominent Christian parents who were prominent members of their prominent Christian church who spent a fortune on that helicopter wedding foolishness, will have a very difficult time explaining all of that to the Almighty. Perhaps they should consult the non-Christian Bill Gates or the agnostic Warren Buffett about the best use and application of wealth.

But I digress.

No, what I’m thinking about today is closer to what I do professionally. Would-be brides by the thousands have been working like crazy to lose weight and look their absolute best for “the big day” coming up soon!

Nonsense.

Brides wanting to look their best on their wedding day often go to great lengths to pull that off. That’s understandable. They’ve dreamt about getting married their whole lives. They’ve pursued patiently those unsuspecting males, luring them down the aisle, almost to the young men’s astonishment. Without realizing it, they found themselves roped and tied by “agenda girl;” these anxious and in-a-hurry-brides. They’re ready to marry – just waiting for someone, in some cases anyone, to ask. Some of them give you the impression that they’d have said “yes” to a half dozen previous boyfriends if only one of them had asked. The “agenda girl” is in a hurry to buy a new house as soon as the ink is dry on the marriage license, in a hurry to have a baby, and in a hurry to settle into the “American Dream.” They want to have, almost instantly, what, in most cases, took their parents years to acquire. And the debt incurred to achieve all of those things seems to be irrelevant.

And part of this “agenda” includes a lifetime of expectations about the wedding and what they will look like on the big day.

In other words, the little Disney Princess’s whole life is finally about to be validated by a 25 minute ceremony and a 2 hour reception. So everything comes down to a 2.5 hour celebration of her, her, wonderful HER … and of course, whatever love-starved lad she bamboozled.

Let me tell you the truth about what happens. This will probably get me in trouble. But here’s what happens a lot!

Months before the wedding, the bride starts working out harder, or maybe for the first time. She starts doing more cardio. She starves herself to lose 15 or more pounds so that she can look her best on “her big day.” (Yes, there’s a groom in there too. Inconsequential as he may be.)

The wedding comes and goes. The bride floods Facebook with pictures and videos of HER big day for the next couple of weeks, or months, or years, or until she gets pregnant.

Then the new bride gains the pre-wedding weight back … and then some.

The new bride gets pregnant, according to her plan.

On the 5 year wedding anniversary, the bride is 20, 30, 40 plus pounds heavier than she was on her wedding day and is probably still holding on to that “baby weight.” She hasn’t exercised in a long long time either.

The wedding photo album and wedding pictures posted on Facebook seem to disappear.

The bride no longer looks like she did on her wedding day. This is embarrassing to her. When she happens to run into single friends at the grocery store, they’re nice and they ooh and ahhh over how cute the baby is. But all of the friends say the same thing behind her back, “wow, she’s really let herself go.”

But it doesn’t have to be this way!

If you have, or had, an agenda, that’s fine. After all, it’s your life and you can live it any way you want. But the rest of those details are changeable.

Here’s an idea.

If you’re looking to get married soon, start gaining weight! That’s right, gain about 10 or 15 pounds. Go ahead and workout, but don’t cut calories. Just keep eating. That way, you’ll be just a bit heavy on your wedding day. No problem!

AFTER the honeymoon start your weight loss and exercise program with gusto! Stay at it! Then 5 years later you won’t mind your friends seeing your wedding pictures, because you’ll look fabulous!

If it’s a high school or college reunion that you’re looking to attend soon, then GET BUSY!!! You just might have enough time to show up looking great, you might have enough time to reverse the last 10 years or more years of poor health and fitness decisions, and make that high school crush wish they’d held on to you!

It could happen.

Or better yet, here’s a far superior idea to all of the above. Make health and fitness a life-style now! Make it a life-long commitment. If you never stop, you never have to start over. It’s much easier to keep an object moving than to get it going from a stand-still. So, quit quitting!

And to you future brides, don’t get crazy … don’t set yourself up for future photographic embarrassment … and for the love of all that’s right and righteous, don’t let daddy go into bankruptcy to bankroll your “special day.” Give dear ol’ dad a break, elope!

Mazel tov!

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$40,000.
Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!
http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

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YOU ARE MY SALES STAFF

SO DON’T FORGET THAT YOU GET A FREE MONTH OF BOOT CAMP WHEN ONE OF YOUR FRIENDS JOINS!

When one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!
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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,

FRANKENCORN

Genetically modified organisms or GMO’s have been a hot topic lately in the news and on across Facebook. The posts I see are mostly about people being concerned that genetically modified foods are associated with health and safety risks. Even ethical concerns have been voiced. Here are some of the facts regarding GM foods.

Genetically modified organisms are any plant or animal that have had their genetic material altered in some way. This can include adding bacterial, animal, or insect genes into the DNA of food crops. The first transgenic plant was developed 30 years ago and today the majority of many US crops including corn, soybeans, cotton and rapeseed oil are genetically modified.

Many food crops have been genetically modified to increase their shelf life, to be more nutritious, increase the yield of the crop, be resistant to certain diseases and pests, and to even produce less allergens.

The safety of bio tech-derived foods have been thoroughly addressed by the scientific community through decades of peer reviewed published research. The Food and Drug Administration, the European Food Safety Authority, the Food Safety Commission of Japan, The American Medical Association, and the World Health Organization as well as many other highly respected, independent academic science and health organizations all have confirmed that GM foods are safe.

All GM foods are required to be tested for allergens before going to market. A 2005 review in the journal Allergy, showed the allergen testing results of current GM foods stated that “no bio tech proteins in foods have been documented to cause allergic reactions.”

Those that oppose GM foods, such as Jeffery Smith, a regular contributor to the Dr. Oz Show and author of the self-published books “The Seeds of Deception” and “Genetic Roulette,” claim that GMO’s are associated with different human health and safety risks. Although the book titles are clever, it should be noted that Mr. Smith has no scientific or medical background and no formal training on the subject, and therefore is not an expert.

The 65 health and safety claims made by Mr. Smith have been refuted by extensive peer reviewed scientific and medical research and have been found to be without basis. The studies that he says supports his theories have also been thoroughly contradicted by a growing body of data and scientific evidence.

The bottom line is that current evidenced based research shows that GM foods are safe and are here to stay.”

Thank you for your dedicated research, Ashley! This is good and timely!

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If you run with music, turn it down or use only one earbud.

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FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 2700 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It would be awesome to have 2800 likes by the end of June! But even more awesome, it might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

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DID YOU START USMC FITNESS BOOT CAMP LAST MARCH, APRIL, or MAY 2012? Let me know, ASAP!! I want to get your rank t-shirt made ASAP!

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MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

It’s time for you to go up in weights … that’s what I’m thinking!

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

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EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT!

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SUB SEVEN CLUB!

Members of the Sub-7 Club are Boot Campers who’ve run the mile in under 7 minutes under my observation and timing.

Congratulations to the following members of the Sub Seven Club:

Lance Corporal Lee Chase,
Lance Corporal Chris McLelland,
Staff Sergeant Patrick Moore,
Staff Sergeant Rob Johnston,
Staff Sergeant Andrew Stolnicki,
Gunnery Sergeant Bart Thomas,
Staff Sergeant Dory Sellers,
Gunnery Sergeant Henry Kenworthy,
Master Sergeant John Winford,
First Sergeant Matt Green,
And Sergeant Major Andrew Forsdick.

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VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, T-SHIRT DAY!

And please go to

http://www.birthdayalarm.com/dob/76952967a424079603b362

And enter your boot camp anniversary date. If that information is already there and correct, you’re good to go.

Every Wednesday is our Official BOOT CAMP T-SHIRT DAY! You can wear your rank insignia shirt anytime you‘d like, of course, but always every Wednesday!

The Rank Structure of the Quarterdeck:

Under 6 months is a Private
Six months to 1 year is a Private First Class.

Over 1 year is a Lance Corporal
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Mary Bauer 6/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– Lee Chase 7/2011
– JD Dombroski 8/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Tait Keller 12/2012
– Kitty Keller 12/2012

Over 2 years is a Corporal
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Emily Melonas 6/2010
– Beth Mills 5/2010
– Anne Marie Wyatt 4/2010
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Ashley McClure 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Teresa Faulk 6/2009
– Meg Cannon 3/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– Sarah Vickers 8/2009
– Shena Clemons 10/2008
– Robert Hunt 8/2009
– Albo Carruthers 8/2008
– Kim Wamble 8/2008*
– Scott Plunkett 10/2008

Over 4 years is a Staff Sergeant
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Alan Schaeffer 4/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Henry Kenworthy 5/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007
– George Rose /2007

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Megan Warr 8/2006
– Leesa Jensen 5/2006
– Rob Norcross 8/2006
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland

* broken time

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ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

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NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

(This is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up.)

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USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)

0645 M-F

5:45 PM: Monday through Thursday, 5:30 on Friday.

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

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CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

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Q. How can I get up in the morning on a consistent basis?
A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed become OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn on the TV.
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.
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What would you do if money was not an issue, fear was not a factor, and failure was not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145

Posted by Tony Ludlow | in Uncategorized | No Comments »


This. Is. Jeopardy! — Sgt. Tony Ludlow’s blog post for 5/22/2013

May. 22nd 2013

I spend as much time answering questions during a normal week as I do leading the workouts! Here are a few of the questions I’ve been asked in the past week, in no particular order.

1) Tony, what do you think about the paleo diet?

2) Tony, what do you think about one of your fellow Marines having to hold an umbrella over that douchebag, Obama?

3) Tony, do you recommend that I come to boot camp all five days?

4) Tony, how much weight is in the back of your truck?

5) Tony, I’ve got a pain here in my hip-flexor, what do you think caused it and what should I do about it?

6) Tony, when should I buy new running shoes?

7) Tony, I’m thinking about buying some lighter wheels for my bicycle, what do you think?

8) Tony, what did you think about “Star Trek?”

9) Tony, did you really go to the donut shop with some boot campers after the 6:45 class on Tuesday? And if so, what kind of donut did you get and how many?

10) Tony, why are you reading Dostoevsky?

11) Tony, what do you mean by “free range hot dogs?”

12) Tony, what do you think about CrossFit?

13) Tony, do you prefer Chobani or Oikos Greek yogurt?

14) Tony, did you really get sent to the principal’s office on your first day of first grade?

15) Tony, won’t lifting heavier dumbbells bulk me up? I’m a girl and I don’t want to look like a boy?

16) Tony, what do you eat before the 5:30am workout?

17) Tony, how does Ashley put up with you?

18) Tony, did you really climb the real Mt. Fuji?

19) Tony, how many bicycles do you own?

20) Tony, what is the schedule on Monday, Memorial Day?

Those are just a few of the questions, real questions – almost verbatim — I’ve been asked in the past week. On any given day, I get asked about 15 or 20 questions after class and another dozen or so by email.

Obviously, many of those questions are part of the consulting I do as a part of my job. It’s one of the perks of being a member of USMC Fitness BOOT CAMP! You get ME!!!

I’m always happy to answer these kinds of questions and if I don’t know the answer, I’ll find out. As you know, I defer many of the nutrition questions to Ashley Hofeditz. As a Registered Dietitian, Ashley’s formal education and experience in the area of sports related nutrition and adult weight management are head and shoulders above mine and I’m thankful that she’s made her consultation available to the members of USMC Fitness BOOT CAMP! (She was the guest speaker at the Memphis Hightailers meeting last night! The Hightailers, founded in 1962, is the oldest bicycle club in Memphis.)

Here are the answers to the above questions, mixed up for your confusion.
Yes.
Are you kidding?
Please.
No.
About 300 pounds.
If you’re a football player, it’s a good preseason workout.

OK, I’m just messing. I’ll give you the answers in order.

1) Costly and unnecessary, if not just silly. As a historian, let me give you this news flash: our Stone Age ancestors life expectancy was only about 30 years, at best.

2) Are you kidding? Seriously, what’s your problem?

3) Uh … yeah!

4) I’m guessing about 300 pounds or so.

5) Probably too much hill training or stair running. Don’t do those things for a few weeks.

6) If you run regularly (three or more times a week), I’d say 3 to 4 months. If your knees are starting to ache, buy new ones pronto! Also, if it’s raining. Or if it’s a nice day. Buy new running shoes!

7) Sure! Or, you could do what my buddy told me once, “you could just lose 10 pounds and train harder.”

8) I was disappointed that there were no Jedi knights, Hobbits, or vampires.

9) Yes. A chocolate covered one. One only.

10) Because I’m all out of Tolstoy.

11) It’s meaningless. It’s just something silly. Like “free range” everything is.

12) If you’re a football player, it’s good. It’s essentially what we did in preseason strength and conditioning. If you’re not a football player, it’s high risk, misguided, and for reasons I can’t understand, seems to breed a form of superciliousness that’s odd in the fitness industry.

13) Oikos. No question. Stamos is right about this one!

14) Yes. It was over a little blonde haired girl named Carolyn Orr.

15) Not unless you start using steroids and lifting super heavy weights at low reps.

16) Nothing. I have half a cup of coffee.

17) The patience of Job, the wisdom of Solomon, and the luck of a lottery winner!

18) I sure did. Even helped deliver a baby while doing it.

19) That’s Classified. It’s more than 4 and less than 10.

20) We’ll have one workout at 6:30 and then I’d like to encourage you to run the Memorial Day 3 Miler at Overton Park. http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=13408

Q&A is a part of every day for me, like many of your days too. So feel free to ask whatever is on your mind. No question, as you can see, is too far off the chart! And although there really ARE stupid questions, I seldom get asked too many of those!

I’ve been doing USMC Fitness BOOT CAMP for almost 14 years. In addition to being the Fleet Marine Physical Training Non-Commissioned Officer in Charge in my last battalion, my first certification for group exercise was through the MCI (Marine Corps Institute) in 1978. I’ve been a student of exercise and athletic performance ever since and have gotten all sorts of interesting certifications and endorsements since. Plus, I’ve run more 5Ks and 10Ks than I can remember, more than 30 half marathons, more than 10 full marathons, and more than 120 triathlons. In September I’ll lead my 20th half marathon training session! To date, I’ve trained over 400 people to run their first half marathon!

All that to say this, I’ve been a serious student of exercise and a serious participant in sports for a very long time. Answering questions about weight training and running, exercise and fitness, nutrition and performance is a part of what I do as the commanding officer of USMC Fitness BOOT CAMP and I’m happy to help. Don’t hesitate to let me help you too!

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MEMORIAL DAY: ONE WORKOUT AT 6:30AM!

FAVOR: May I ask you to go to the USMC Fitness Boot Camp website and just click on the Sgt. Tony’s Blog banner. You don’t even need to read it. Just going to the website and clicking on the banner will do the trick! According to the Google gurus, doing that will help to ensure that our website comes up on the first page of a Google search! Thank you!

www.usmcfitnessbootcamp.com

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$40,000.
Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!
http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

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“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides

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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,

Structure Function Foolishness!

“Many food companies make claims about their food products. Claims such as “improve immunity,” “low in fat,” and “helps kids developing brains.” In the US alone, it’s more than a $31 billion dollar business, with designer yogurts generating over $4 billion in revenue.

Unfortunately, most of these claims are completely unsubstantiated. Here is the low-down on the three categories of claims permitted on US food labels.

Health claims: These claims describe a relationship between a food or food ingredient and reducing the risk of disease or health condition. The Food and Drug Administration (FDA) must preapprove them and are the only kind that requires evidence to back them up and prove these claims.

To date, only 12 health claims have been approved.

Example of a health claim on a food label: ‘Regular exercise and a healthy diet with enough calcium helps teens and young adult white and Asian women maintain good bone health and may reduce the risk of osteoporosis later in life.’

Nutrient content claims: These claims look at the amount of different ingredients in the product, such as sugar and fat. To make these claims, the food must meet the criteria of the word. For example, ‘low fat’ means that the food contains less than 3 grams of fat per serving and no more than 30% of the total calories are from fat. If you see these types of claims, you know that the food had to meet the required definition.

Examples of a nutrient content claims on food labels: Low fat, low sugar, high fiber. But beware, food companies know a trick. They can say certain words that don’t have an exact definition. A term like ‘lightly sweetened’ doesn’t mean anything and has no requirement.

Structure/function claims: These claims describe how the food has an effect on the structure of function of the body. Unlike health claims, structure/function claims do not deal with the reduction of disease and do not have to be preapproved or authorized by the FDA. The food company is responsible in making sure the claims are truthful and not misleading. But NO evidence is required up front! These are the types of claims we see the most.

Examples of structure/function claims on food labels: ‘improves immunity,’ ‘protects muscle,’ ‘promotes good health,’ ‘builds strength.’

As you can see, claims can be very misleading. If you are interested in using certain foods to improve your health, be sure to check with a Registered Dietitian, the food and nutrition expert, who can help you determine what foods are right for you.

A Latin phrase that I love is ‘caveat emptor,’ or ‘let the buyer beware!’

That’s great stuff, Ashley! Thank you very much!

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Today’s new friend is tomorrow’s family.

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FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 2700 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It would be awesome to have 2800 likes by the end of June! But even more awesome, it might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

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DID YOU START USMC FITNESS BOOT CAMP LAST MARCH, APRIL, or MAY 2012? Let me know, ASAP!! I want to get your rank t-shirt made ASAP!

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MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

It’s time for you to go up in weights … that’s what I’m thinking!

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

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EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT!

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SUB SEVEN CLUB!

Members of the Sub-7 Club are Boot Campers who’ve run the mile in under 7 minutes under my observation and timing.

Congratulations to the following members of the Sub Seven Club:

Lance Corporal Lee Chase,
Lance Corporal Chris McLelland,
Staff Sergeant Patrick Moore,
Staff Sergeant Rob Johnston,
Staff Sergeant Andrew Stolnicki,
Gunnery Sergeant Bart Thomas,
Staff Sergeant Dory Sellers,
Gunnery Sergeant Henry Kenworthy,
Master Sergeant John Winford,
First Sergeant Matt Green,
And Sergeant Major Andrew Forsdick.

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VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, T-SHIRT DAY!

And please go to

http://www.birthdayalarm.com/dob/76952967a424079603b362

And enter your boot camp anniversary date. If that information is already there and correct, you’re good to go.

Every Wednesday is our Official BOOT CAMP T-SHIRT DAY! You can wear your rank insignia shirt anytime you‘d like, of course, but always every Wednesday!

The Rank Structure of the Quarterdeck:

Under 6 months is a Private
Six months to 1 year is a Private First Class.

Over 1 year is a Lance Corporal
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Mary Bauer 6/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– Lee Chase 7/2011
– JD Dombroski 8/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Tait Keller 12/2012
– Kitty Keller 12/2012

Over 2 years is a Corporal
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Emily Melonas 6/2010
– Beth Mills 5/2010
– Anne Marie Wyatt 4/2010
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Ashley McClure 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Teresa Faulk 6/2009
– Meg Cannon 3/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– Sarah Vickers 8/2009
– Shena Clemons 10/2008
– Robert Hunt 8/2009
– Albo Carruthers 8/2008
– Kim Wamble 8/2008*
– Scott Plunkett 10/2008

Over 4 years is a Staff Sergeant
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Alan Schaeffer 4/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Henry Kenworthy 5/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007
– George Rose /2007

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Megan Warr 8/2006
– Leesa Jensen 5/2006
– Rob Norcross 8/2006
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland

* broken time

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ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

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NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

(This is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up.)

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USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)

0645 M-F

5:45 PM: Monday through Thursday, 5:30 on Friday.

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

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FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

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CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

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Q. How can I get up in the morning on a consistent basis?
A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed become OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn on the TV.
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.
—————————————–

What would you do if money was not an issue, fear was not a factor, and failure was not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145

Posted by Tony Ludlow | in Uncategorized | No Comments »


WASTE. OF. TIME. — Sgt. Tony Ludlow’s blog post for 5/15/2013

May. 15th 2013

If you want to please everyone, do these five things:
1) Do nothing.
2) Say nothing.
3) Write nothing.
4) Stand for nothing.
5) Be nothing.

You might, and I mean might, be able to get away without disappointing or displeasing someone if you do these things.

Age ain’t nuthin’ but a number, you know? And as far as I’m concerned, I’m looking at the back nine of life. Well, that’s my optimistic view, anyway. And there are some things I’ve learned along the way: age is relative and the quality of your life is, for the most part, self-determined. If you live like crap, you’ll have a pretty crappy quality of life. If you act old, you’ll be old. If you live an “old” life, you’ll be old for sure. And that can happen at 25 or 35 or 45 or 55 or 65 … Another thing I wish that I’d fully known and embraced when I was in my late teens or early twenties is: “trying to please, and/or impress, everyone is a colossal waste of time, energy, and money.” WASTE. OF. TIME.

And on top of that, it retards your ascension to your true and authentic self.

There are some people who will love you and others who won’t. There are people who’ll be drawn to you, and others who won’t. There will be people who’ll “get you” and others who never will. Trying to appeal to those people on the wrong side of that equation is pointless.

I had a buddy, Mark, who was crazy in love with a young lady, we’ll call Jill. Unfortunately, Jill wasn’t interested in Mark. Attraction, I told him, wasn’t really a choice. If it were, we’d always be attracted to people who were the very best of what we needed and wanted in a partner. That didn’t matter to my friend. Mark tried and tried and tried to make Jill like him, all for naught. He was forever assigned to the dreaded “friend-zone.” Poor Mark.

No matter what you do, someone somewhere is going to hate it, be critical of it, think you’re wrong, judge you, malign you, and condemn you.

Every successful person in history has had his or her critics. If you assembled a list of “Great American Presidents,” you’d find a list of their critics. If you put together a list of great authors, you’d also find their critics. Sometimes the great authors condemned other great authors. Here are a few for fun.

1. Ernest Hemingway, according to Vladimir Nabokov (1972)
As to Hemingway, I read him for the first time in the early ‘forties, something about bells, balls and bulls, and loathed it.

2. John Keats, according to Lord Byron (1820)
Here are Johnny Keats’s p@# a-bed poetry…There is such a trash of Keats and the like upon my tables, that I am ashamed to look at them.

3. Edgar Allan Poe, according to Henry James (1876)
An enthusiasm for Poe is the mark of a decidedly primitive stage of reflection.

4. John Updike, according to Gore Vidal (2008)
I can’t stand him. Nobody will think to ask because I’m supposedly jealous; but I out-sell him. I’m more popular than he is, and I don’t take him very seriously…oh, he comes on like the worker’s son, like a modern-day D.H. Lawrence, but he’s just another boring little middle-class boy hustling his way to the top if he can do it.

5. William Shakespeare’s A Midsummer Night’s Dream, according to Samuel Pepys (1662)
…we saw ‘Midsummer Night’s Dream,’ which I had never seen before, nor shall ever again, for it is the most insipid ridiculous play that ever I saw in my life.

6. Edward Bulwer-Lytton, according to Nathaniel Hawthorne (1851)
Bulwer nauseates me; he is the very pimple of the age’s humbug. There is no hope of the public, so long as he retains an admirer, a reader, or a publisher.

7. Charles Dickens, according to Arnold Bennett (1898)
About a year ago, from idle curiosity, I picked up ‘The Old Curiosity Shop’, and of all the rotten vulgar un-literary writing…! Worse than George Eliot’s. If a novelist can’t write where is the beggar.

8. J.K. Rowling, according to Harold Bloom (2000)
How to read ‘Harry Potter and the Sorceror’s Stone’? Why, very quickly, to begin with, and perhaps also to make an end. Why read it? Presumably, if you cannot be persuaded to read anything better, Rowling will have to do.

9. Oscar Wilde, according to Noel Coward (1946)
Am reading more of Oscar Wilde. What a tiresome, affected sod.

10. Fyodor Dostoevsky, according to Vladimir Nabokov
Dostoevky’s lack of taste, his monotonous dealings with persons suffering with pre-Freudian complexes, the way he has of wallowing in the tragic misadventures of human dignity — all this is difficult to admire.

11. John Milton’s Paradise Lost, according to Samuel Johnson
‘Paradise Lost’ is one of the books which the reader admires and lays down, and forgets to take up again. None ever wished it longer than it is.

12. Oliver Goldsmith’s The Vicar of Wakefield, according to Mark Twain (1897)
Also, to be fair, there is another word of praise due to this ship’s library: it contains no copy of ‘The Vicar of Wakefield’, that strange menagerie of complacent hypocrites and idiots, of theatrical cheap-john heroes and heroines, who are always showing off, of bad people who are not interesting, and good people who are fatiguing.

13. Ezra Pound, according to Conrad Aiken (1918)
For in point of style, or manner, or whatever, it is difficult to imagine anything much worse than the prose of Mr. Pound. It is ugliness and awkwardness incarnate. Did he always write so badly?

14. James Joyce’s Ulysses, according to George Bernard Shaw (1921)
I have read several fragments of ‘Ulysses’ in its serial form. It is a revolting record of a disgusting phase of civilisation; but it is a truthful one; and I should like to put a cordon around Dublin; round up every male person in it between the ages of 15 and 30; force them to read it; and ask them whether on reflection they could see anything amusing in all that foul mouthed, foul minded derision and obscenity.

15. Jane Austen, according to Charlotte Bronte (1848)
Why do you like Miss Austen so very much? I am puzzled on that point. What induced you to say that you would rather have written ‘Pride and Prejudice’…than any of the Waverly novels? I should hardly like to live with her ladies and gentlemen, in their elegant but confined houses.

16. Goethe, according to Samuel Butler (1874)
I have been reading a translation of Goethe’s ‘Wilhelm Meister.’ Is it good? To me it seems perhaps the very worst book I ever read. No Englishman could have written such a book. I cannot remember a single good page or idea….Is it all a practical joke? If it really is Goethe’s ‘Wilhelm Meister’ that I have been reading, I am glad I have never taken the trouble to learn German.

17. John Steinbeck, according to James Gould Cozzens (1957)
I can’t read ten pages of Steinbeck without throwing up. I couldn’t read the proletariat crap that came out in the ’30s.

18. Herman Melville, according to D.H. Lawrence (1923)
Nobody can be more clownish, more clumsy and sententiously in bad taste, than Herman Melville, even in a great book like ‘Moby Dick’….One wearies of the grand serieux. There’s something false about it. And that’s Melville. Oh dear, when the solemn ass brays! brays! brays!

19. Jonathan Swift, according to Samuel Johnson (1791)
Swift has a higher reputation than he deserves…I doubt whether ‘The Tale of a Tub’ to be his; for he never owned it, and it is much above his usual manner.

20. J.D.Salinger, according to Mary McCarthy (1962)
I don’t like Salinger, not at all. That last thing isn’t a novel anyway, whatever it is. I don’t like it. Not at all. It suffers from this terrible sort of metropolitan sentimentality and it’s so narcissistic. And to me, also, it seemed so false, so calculated. Combining the plain man with an absolutely megalomaniac egotism. I simply can’t stand it.

21. Mark Twain, according to William Faulkner (1922)
A hack writer who would not have been considered fourth rate in Europe, who tricked out a few of the old proven sure fire literary skeletons with sufficient local color to intrigue the superficial and the lazy.

22. William Faulkner, according to Ernest Hemingway
Have you ever heard of anyone who drank while he worked? You’re thinking of Faulkner. He does sometimes — and I can tell right in the middle of a page when he’s had his first one.

23. Voltaire, according to Charles Baudelaire (1864)
I grow bored in France — and the main reason is that everybody here resembles Voltaire…the king of nincompoops, the prince of the superficial, the anti-artist, the spokesman of janitresses, the Father Gigone of the editors of Siecle.

24. Charles Dickens, according to George Meredith
Not much of Dickens will live, because it has so little correspondence to life…If his novels are read at all in the future, people will wonder what we saw in them, save some possible element of fun meaningless to them.

25. Jane Austen, according to Mark Twain (1898)
I haven’t any right to criticize books, and I don’t do it except when I hate them. I often want to criticize Jane Austen, but her books madden me so that I can’t conceal my frenzy from the reader; and therefore I have to stop every time I begin. Every time I read ‘Pride and Prejudice,’ I want to dig her up and hit her over the skull with her own shin-bone.

26. Alexander Solzhenitsyn, according to Gore Vidal (1980)
He is a bad novelist and a fool. The combination usually makes for great popularity in the US.

27. Ernest Hemingway, according to Tom Wolfe
Take Hemingway. People always think that the reason he’s easy to read is that he is concise. He isn’t. I hate conciseness — it’s too difficult. The reason Hemingway is easy to read is that he repeats himself all the time, using ‘and’ for padding.

28. James Joyce’s Ulysses, according to Virginia Woolf (1922)
I dislike ‘Ulysses’ more and more — that is I think it more and more unimportant; and don’t even trouble conscientiously to make out its meanings. Thank God, I need not write about it.

29. Jane Austen, according to Ralph Waldo Emerson (1861)
I am at a loss to understand why people hold Miss Austen’s novels at so high a rate, which seem to me vulgar in tone, sterile in artistic invention, imprisoned in their wretched conventions of English society, without genius, wit, or knowledge of the world.

And because F. Scott Fitzgerald’s “The Great Gatsby” has been made into yet another movie, you will be at no loss to Google critics of both the novel and this most recent movie. I read several articles critical of the novel. But I couldn’t find any written by anyone you’d know or anyone whose own book had been made into even one movie, much less five!

The take away?

Art, like beauty, is in the eye of the beholder. Art isn’t like math and science where answers aren’t very debatable. Spend an afternoon in an art museum and you’ll see plenty of art that you’d be hard-pressed to call art. But there it is. Someone somewhere said it was art and someone else will be willing to pay thousands of dollars to own it.

The moral of the story is that you should do what makes you happy. Write what makes you happy. Read what makes you happy. Enjoy your life and let your critics bark at the moon. Unless your critic is me, and in that case, pay attention!

And the next time someone implies that you’re not good enough or not smart enough or not whatever enough … or they tell you that you can’t … tell them to go to hell. You may quote me!

— 30 —

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$40,000.
Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!
http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

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“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides

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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,

“Do You Need to Take Supplements?

Dietary supplements have been around for a long time. They offer to help you recover more quickly from a hard workout, or provide fuel and fluid needed during long endurance events. While supplements can help some people meet their nutrition needs, eating a wide variety of nutrient-rich foods is the best way for most people to obtain the nutrients they need to be healthy.

Things you should know:
• Dietary supplements are not well standardized—what the package says and what the product actually contains can be very different.
• Dietary supplements are not well regulated by the Food and Drug Administration.
• Supplements can go to market without any proof that they work or are safe.
• “Natural” does not equal safe. They still can contain banned substances.
• It is important to learn to be a critical consumer of advertisements for supplements and to read supplement labels. Ask a sports dietitian to help you determine whether a supplement will help your performance.

Supplements That May Work for You:
Energy Bars and Gels
• Energy bars and gels can provide additional calories for busy athletes with high energy demands.
• Choose an energy bar that provides more carbohydrate than protein or fat.
• Gels can give athletes extra carbohydrate for endurance events like cross country skiing, triathlons, marathons, and road cycling.
• Gels are concentrated carbohydrate sources and should be consumed with water to avoid stomach upset.

Sport Drinks
• Sport drinks that contain between 6% and 8% carbohydrate (14 and 19 grams of carbs in 8 ounces) can provide fluid, carbohydrates, and electrolytes lost in sweat.
• Use sport drinks for endurance events, for events in hot, humid conditions, and for stop-and-go sports that require quick bursts of activity.

Creatine
• Creatine is a substance found in meat and fish in small amounts. It is stored in muscle as creatine phosphate (also called “phosphocreatine”) and helps your body to regenerate the fuel known as adenosenine triphosphate (ATP).
• Creatine supplements can increase lean body mass, and they may help athletes in high-intensity, short-duration (less than 30 second) activities. It may also help you to recover from weight training sessions, which could help you train harder.
• Creatine monohydrate powder is a common creatine supplement. A typical dose is 3 to 5 grams per day. More than 3 to 5 grams a day does not give extra benefits.
• Creatine is not recommended for endurance athletes. It can cause weight gain, and that could hurt an endurance athlete’s performance. It is not recommended for athletes younger than 18 years old.

Caffeine
• Caffeine stimulates the central nervous system. It may make exercise seem less difficult.
• You probably need 2.3 to 2.7 milligrams of caffeine per pound of body weight (5-6 mg/kg) to get the effect you want. For a 150-pound athlete, that equals 340 to 400 milligrams of caffeine. You can get that much caffeine from coffee, caffeinated soft drinks, or caffeine-containing pills.
• Read the label before using caffeine pills. Pills are a concentrated form of caffeine and may contain banned stimulants (such as guarana, synephrine, or ephedra).
• The side effects of caffeine, especially if you are not a regular user, include increased heart rate, anxiety, nervousness, insomnia, and even stomach problems.

Unproven Supplements
The following supplements have not been proven to be effective for athletes:
• Dehydroepiandrosterone (DHEA)
• Chromium
• Pyruvate
• Ribose
• Vanadyl sulfate

Supplements With Potential Benefits
The following supplements may be effective for some athletes:
• Branched-chain amino acids (BCAA) to help boost immune function in endurance athletes
• Glucosamine/chondroitin sulfate for relieving joint pain and increasing your range of motion
• Glutamine to reduce exercise-induced stress in endurance athletes
• Vitamin E to reduce soreness that can occur in endurance events

These supplements may prove to be beneficial, but need more research:
• Conjugated linoleic acid (CLA) to improve body composition through weight or fat loss or increased muscle mass and strength
• S-adenosylmethionine (SAMe) for arthritis
• Antioxidants (beta-carotene, vitamins E and C, selenium) for endurance athletes to reduce oxidative stress of exercise.”

Thank you, Ashley!

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Today’s new friend is tomorrow’s family.

———————————————-

FACEBOOK RESULTS!!!!!!!

Currently we have over 2600 “Likes” on Facebook and over 6,300 check ins!!!!! That’s amazing!

Encourage your friends and family to “Like” the page! It would be awesome to have 2700 likes by the end of May!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP LAST MARCH, APRIL, or MAY 2012? Let me know, ASAP!! I want to get your rank t-shirt made ASAP!

————————————–

MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

It’s time for you to go up in weights … that’s what I’m thinking!

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

——————————————-

EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT!

————————————

SUB SEVEN CLUB!

Members of the Sub-7 Club are Boot Campers who’ve run the mile in under 7 minutes under my observation and timing.

Congratulations to the following members of the Sub Seven Club:

Lance Corporal Lee Chase,
Lance Corporal Chris McLelland,
Staff Sergeant Patrick Moore,
Staff Sergeant Rob Johnston,
Staff Sergeant Andrew Stolnicki,
Gunnery Sergeant Bart Thomas,
Staff Sergeant Dory Sellers,
Gunnery Sergeant Henry Kenworthy,
Master Sergeant John Winford,
First Sergeant Matt Green,
And Sergeant Major Andrew Forsdick.

———————————————-

VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, T-SHIRT DAY!

And please go to

http://www.birthdayalarm.com/dob/76952967a424079603b362

And enter your boot camp anniversary date. If that information is already there and correct, you’re good to go.

Every Wednesday is our Official BOOT CAMP T-SHIRT DAY! You can wear your rank insignia shirt anytime you‘d like, of course, but always every Wednesday!

The Rank Structure of the Quarterdeck:

Under 6 months is a Private
Six months to 1 year is a Private First Class.

Over 1 year is a Lance Corporal
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Mary Bauer 6/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– Lee Chase 7/2011
– JD Dombroski 8/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Tait Keller 12/2012
– Kitty Keller 12/2012

Over 2 years is a Corporal
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Emily Melonas 6/2010
– Beth Mills 5/2010
– Anne Marie Wyatt 4/2010
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Ashley McClure 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Teresa Faulk 6/2009
– Meg Cannon 3/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– Sarah Vickers 8/2009
– Shena Clemons 10/2008
– Robert Hunt 8/2009
– Albo Carruthers 8/2008
– Kim Wamble 8/2008*
– Scott Plunkett 10/2008

Over 4 years is a Staff Sergeant
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Alan Schaeffer 4/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Henry Kenworthy 5/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007
– George Rose /2007

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Megan Warr 8/2006
– Leesa Jensen 5/2006
– Rob Norcross 8/2006
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland

* broken time

—————————————

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

———————————–

NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

(This is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up.)

—————————————

USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)

0645 M-F

5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

————————————-

FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

——————————————-

CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

—————————————————

Q. How can I get up in the morning on a consistent basis?
A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed become OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn on the TV.
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.
—————————————–

What would you do if money was not an issue, fear was not a factor, and failure was not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145

Posted by Tony Ludlow | in Uncategorized | No Comments »


It’s Party Time in the Tower of Babel — Sgt. Tony Ludlow’s Blog post for 5/9/2013

May. 9th 2013

It was the restraining grace of God, the hand of Providence, the work of the Almighty, and the threat of prison that kept me from wrapping my hands around his neck and squeezing until he quit talking. Yes, yes that’s it. It was the fear of going to prison that insured his safety and his liberty of speech.

The guy never shuts up. When he enters a conversation he immediately interrupts whoever is talking and takes over. He’s usually loud, but always obnoxious and annoying. He thinks himself to be a good conversationalist because he talks nonstop. But he doesn’t have conversations, he gives lectures, sermons, and campaign speeches. Incessantly. He never asks questions, nor does he take an interest in anyone else. He just drones on and on about himself. He’s the negligent neighbor’s barking dog. He’s the car alarm down the street blaring in the middle of the night.

You know this guy. Or this woman. Sometimes these people are females. It’s not just a guy thing.

His or her name is different in your life than in mine and they look different than the guy I’m talking about. But you know who I’m talking about. This guy talks “shift” constantly. He is often found in sales type jobs, but not exclusively so. He back-slaps and glad-hands everyone. He calls guys “chief,” or “buddy,” or “sport” or something impersonal and sleazy like that. He has no idea what your name is, though you’ve met many times.

I haven’t worked in a corporate setting, or within any kind of organizational institution, in over 10 years. I’d forgotten what that environment was like, but I’ve recently gotten a reminder.

In my last essay I shared the acronym “B.S. Neti” as a way to remember concepts from Dale Carnegie’s bestseller, “How to Win Friends and Influence People.” Here it is again if you missed it.

B.S. Neti

1. Become genuinely interested in other people.
2. Smile. Frowners are downers.
3. Remember that a person’s Name is all important to them.
4. Be a good listener. Encourage others to talk about themselves.
5. Talk in terms of the other person’s interests.
6. Make the other person feel Important.

These are time-tested concepts that lead to good relationship building and are the bricks and mortar of good friendship skills. If you didn’t repost this on Facebook last week for all of your friends and acquaintances to read, then you should. A reminder for those who’re good at these things is never a bad idea, and for the garrulous blow-hards in your life, they might — they just might — see themselves in the following and make a change. What have you got to lose, except your mind and your sanity while listening to them.

After my recent reminder of what so many of you must deal with at work, in the office, in the company you work for, at church, or the professional associations you must maintain, I thought I would give you – for amusement and propagation — the 6 steps of “How to Lose Friends and Alienate People.”

1. Being interested in others is a colossal waste of time. After all, you are the most interesting person in the room. No one else is as interesting as you and your life is way more important. Waaaay more.

2. Smiling is okay, so long as others are smiling at you. But smiling is usually for weak people. Frown more. Frowning keeps others off balance and on their guard. Others will think you’re in a bad mood and will either avoid you or try to find ways to make you feel better. Either way, it’s all about you anyway.

3. It isn’t necessary to learn the other person’s name while you’re lecturing, moralizing, and pontificating. You know your own name and that’s the only name you, and everyone else, needs to know. Those other people are just happy to know YOUR name!

4. Encourage others to listen to every word you say by completely monopolizing every conversation. Remember, others only want to hear you talk.

5. Talk in terms of what your interests and experiences are. Feel completely free to talk ad infinitum ad nauseum about you, your experiences, your life, your kids, your vacations, your likes and dislikes, your favorite restaurants, movies, music and all the minutiae about YOU, YOU, WONDERFUL YOU!

6. You are the center of the universe! Make sure that others know how important you are. Do this by making sure they know things about you that will put them in their place. Make sure they know that you’re more important than they are. If you need to talk about your money, your car, your house(s), your trips, your achievements, etc., in order to make them feel inferior to you, then feel free to do that! And feel free to talk loudly too. Show your benevolence and generosity by giving others a chance to hear you talk and marvel at your deeds.

This might help, if your self-absorbed acquaintances read this with an open mind.

But then again, those who are described above seldom see themselves, even if you hold a mirror in front of them. They’re a little like King David, in the Old Testament. The prophet Nathan told King David a story about a rich man and a poor man and how the rich man, who owned many flocks and herds, took the poor man’s one and only lamb, slaughtered it, cooked it, and fed it to his house guest. King David was enraged when he heard the story, but failed to recognize that the rich man in the story was the King himself, and that Bathsheba and her husband Uriah were the poor man and his one and only little ewe lamb. So, it may be that those guilty of those 6 infractions might not ever see themselves in the description. But they might.

When I’m in a large group of people, like at a big party for example, I like to eavesdrop on small groups to see who the blowhards are, and who I should try to avoid. The blowhards all have similar traits, they all sound the same, and they seldom ask any questions. But if they do, they only ask questions designed to help them pigeonhole the others. And if you do manage to get a chance to get in a word edgewise, they don’t listen. They’re only thinking about what they’re going to say next. And something is always making them “nibble at the edge of stale ideas.”

You’ve got two ears and one mouth. It’s simple math. If you’re talking, you’re not learning.

— 30 —

———————————————-

“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides

———————————————-

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,

“Do You Need to Take Supplements?

Dietary supplements have been around for a long time. They offer to help you recover more quickly from a hard workout, or provide fuel and fluid needed during long endurance events. While supplements can help some people meet their nutrition needs, eating a wide variety of nutrient-rich foods is the best way for most people to obtain the nutrients they need to be healthy.

Things you should know:
• Dietary supplements are not well standardized—what the package says and what the product actually contains can be very different.
• Dietary supplements are not well regulated by the Food and Drug Administration.
• Supplements can go to market without any proof that they work or are safe.
• “Natural” does not equal safe. They still can contain banned substances.
• It is important to learn to be a critical consumer of advertisements for supplements and to read supplement labels. Ask a sports dietitian to help you determine whether a supplement will help your performance.

Supplements That May Work for You:
Energy Bars and Gels
• Energy bars and gels can provide additional calories for busy athletes with high energy demands.
• Choose an energy bar that provides more carbohydrate than protein or fat.
• Gels can give athletes extra carbohydrate for endurance events like cross country skiing, triathlons, marathons, and road cycling.
• Gels are concentrated carbohydrate sources and should be consumed with water to avoid stomach upset.

Sport Drinks
• Sport drinks that contain between 6% and 8% carbohydrate (14 and 19 grams of carbs in 8 ounces) can provide fluid, carbohydrates, and electrolytes lost in sweat.
• Use sport drinks for endurance events, for events in hot, humid conditions, and for stop-and-go sports that require quick bursts of activity.

Creatine
• Creatine is a substance found in meat and fish in small amounts. It is stored in muscle as creatine phosphate (also called “phosphocreatine”) and helps your body to regenerate the fuel known as adenosenine triphosphate (ATP).
• Creatine supplements can increase lean body mass, and they may help athletes in high-intensity, short-duration (less than 30 second) activities. It may also help you to recover from weight training sessions, which could help you train harder.
• Creatine monohydrate powder is a common creatine supplement. A typical dose is 3 to 5 grams per day. More than 3 to 5 grams a day does not give extra benefits.
• Creatine is not recommended for endurance athletes. It can cause weight gain, and that could hurt an endurance athlete’s performance. It is not recommended for athletes younger than 18 years old.

Caffeine
• Caffeine stimulates the central nervous system. It may make exercise seem less difficult.
• You probably need 2.3 to 2.7 milligrams of caffeine per pound of body weight (5-6 mg/kg) to get the effect you want. For a 150-pound athlete, that equals 340 to 400 milligrams of caffeine. You can get that much caffeine from coffee, caffeinated soft drinks, or caffeine-containing pills.
• Read the label before using caffeine pills. Pills are a concentrated form of caffeine and may contain banned stimulants (such as guarana, synephrine, or ephedra).
• The side effects of caffeine, especially if you are not a regular user, include increased heart rate, anxiety, nervousness, insomnia, and even stomach problems.

Unproven Supplements
The following supplements have not been proven to be effective for athletes:
• Dehydroepiandrosterone (DHEA)
• Chromium
• Pyruvate
• Ribose
• Vanadyl sulfate

Supplements With Potential Benefits
The following supplements may be effective for some athletes:
• Branched-chain amino acids (BCAA) to help boost immune function in endurance athletes
• Glucosamine/chondroitin sulfate for relieving joint pain and increasing your range of motion
• Glutamine to reduce exercise-induced stress in endurance athletes
• Vitamin E to reduce soreness that can occur in endurance events

These supplements may prove to be beneficial, but need more research:
• Conjugated linoleic acid (CLA) to improve body composition through weight or fat loss or increased muscle mass and strength
• S-adenosylmethionine (SAMe) for arthritis
• Antioxidants (beta-carotene, vitamins E and C, selenium) for endurance athletes to reduce oxidative stress of exercise.”

Thank you, Ashley!

———————————————-

Today’s new friend is tomorrow’s family.

———————————————-

FACEBOOK RESULTS!!!!!!!

Currently we have over 2600 “Likes” on Facebook and over 6,300 check ins!!!!! That’s amazing!

Encourage your friends and family to “Like” the page! It would be awesome to have 2700 likes by the end of May!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP LAST MARCH, APRIL, or MAY 2012? Let me know, ASAP!! I want to get your rank t-shirt made ASAP!

————————————–

MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

It’s time for you to go up in weights … that’s what I’m thinking!

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

——————————————-

EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT!

————————————

SUB SEVEN CLUB!

Members of the Sub-7 Club are Boot Campers who’ve run the mile in under 7 minutes under my observation and timing.

Congratulations to the following members of the Sub Seven Club:

Lance Corporal Lee Chase,
Lance Corporal Chris McLelland,
Staff Sergeant Patrick Moore,
Staff Sergeant Rob Johnston,
Staff Sergeant Andrew Stolnicki,
Gunnery Sergeant Bart Thomas,
Staff Sergeant Dory Sellers,
Gunnery Sergeant Henry Kenworthy,
Master Sergeant John Winford,
First Sergeant Matt Green,
And Sergeant Major Andrew Forsdick.

———————————————-

VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, T-SHIRT DAY!

And please go to

http://www.birthdayalarm.com/dob/76952967a424079603b362

And enter your boot camp anniversary date. If that information is already there and correct, you’re good to go.

Every Wednesday is our Official BOOT CAMP T-SHIRT DAY! You can wear your rank insignia shirt anytime you‘d like, of course, but always every Wednesday!

The Rank Structure of the Quarterdeck:

Under 6 months is a Private
Six months to 1 year is a Private First Class.

Over 1 year is a Lance Corporal
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Mary Bauer 6/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– Lee Chase 7/2011
– JD Dombroski 8/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Tait Keller 12/2012
– Kitty Keller 12/2012

Over 2 years is a Corporal
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Emily Melonas 6/2010
– Beth Mills 5/2010
– Anne Marie Wyatt 4/2010
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Ashley McClure 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Teresa Faulk 6/2009
– Meg Cannon 3/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– Sarah Vickers 8/2009
– Shena Clemons 10/2008
– Robert Hunt 8/2009
– Albo Carruthers 8/2008
– Kim Wamble 8/2008*
– Scott Plunkett 10/2008

Over 4 years is a Staff Sergeant
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Alan Schaeffer 4/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Henry Kenworthy 5/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007
– George Rose /2007

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Megan Warr 8/2006
– Leesa Jensen 5/2006
– Rob Norcross 8/2006
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland

* broken time

—————————————

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

———————————–

NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

(This is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up.)

—————————————

USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)

0645 M-F

5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

————————————-

FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

——————————————-

CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

—————————————————

Q. How can I get up in the morning on a consistent basis?
A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed become OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn on the TV.
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.
—————————————–

What would you do if money was not an issue, fear was not a factor, and failure was not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145

Posted by Tony Ludlow | in Uncategorized | No Comments »


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