Sergeant Tony's Blog

Archive for June, 2013

Average Frustrated Chumps — Sgt. Tony Ludlow’s blog post for 6/26/2013

Jun. 26th 2013

By the time I got “fixed up” with Denise in the summer of 2003, I’d abandoned the traditional date of “dinner, movie, and such.” Instead I proposed the “1 hour coffee/cocktail date.” That seemed like a cheaper, less stressful proposition.

After three crash and burn traditional blind dates with Abby, Bethany, and Carly – not at the same time, of course, but one by one — I decided to rewrite the script of the blind date routine. Those three ladies were nice people, and all, but I knew in the first 10 minutes that there really wasn’t much chemistry or attraction with them. But in the traditional date scenario we were stuck with one another for the duration. And the duration meant HOURS!

So after exchanging emails with Denise, we agreed to meet at Starbucks for a 1 hour coffee “date.” I also decided to make up a couple of rules for the 1 hour coffee date. (Feel free to borrow them, single friends.)

Rule #1: meet at a public place in a “non-dicey” part of town.

Rule #2: after 1 hour the date is over. Kind of like Cinderella and the clock striking midnight.

So even if we’re having a GREAT time, I explained to Denise, after one hour, “TIME!” is called. And then if it WAS great, a follow up email or phone call to schedule another date would be the obvious next step.

Because of my boot camp website, Denise knew what I looked like and a great deal about what I do for a living. But all I could do was just sit at Starbucks hoping that the next attractive woman who walked in might be Denise. Before the date, I’d asked her how I’d recognize her and she said, “Oh, I’ll just check YOU out and if I like what I see, I’ll introduce myself.”

“And if you don’t like what you see?” I asked.

“Then you’ll be sitting there a long time by yourself,” she said with a giggle.

Well, she was either spunky and funny, or mean and bitchy.

So there I was waiting. I had to quit gawking at every woman who walked in, though. I was starting to look creepy, even to me! I brought a book and tried to read it without getting too distracted.

After a while I became aware of someone standing in front of me. I looked up to see an attractive woman in her mid to late 30s, wearing business attire looking down at me with a slightly irritated look on her face.

I stood up and asked, “Denise?”

“Looks like you made the initial cut, Mr. Ludlow,” she said, shaking my hand.

“Not too troll-like, I hope?” I asked as we sat down.

“You’re not TOO ugly,” she assured me.

I liked how she was put together. Everything was perfect. She was dressed like a lady, smelled pretty, and her hair, the color of that auburn color that was popular 10 years ago, was kind of in a “bob-cut” and she looked like she’d just come from the beauty salon. I liked her judicious use of makeup. She was not all camo-ed out with makeup caked on her face. Just enough to accentuate her pretty face, but not so much that it took away from her. It was just right.

But what I really noticed were her eyes, her personality and wit, her body language, and the quality of her voice. She sat like a lady and her body language told you that she was confident and engaging. The tone and pitch and rate of her speech were pleasant and engaging. Even when she was being a smartass she was winsome, even when she was making some joke at my expense. It was a wonderful combination of sense and sound. She was confident and funny, with a little bit of an edge. She was well read and her speech was spiced with interesting grammatical constructions.

There’s a part of the brain commonly known as the “Broca area” that is responsible for language learning, processing, prediction, and anticipation. In the process of learning and using language we acquire a common lexicon of words and phrases to the extent that much of our conversation is simply repeating, reorganizing, reshuffling, and repackaging the words and phrases that we’ve been using for years. The result is that our listeners are mentally finishing our sentences and making our points long before we’re finished speaking. We all do this.

Denise had the verbal skills to trip up the Broca area of my brain! In fact, good conversationalists do this automatically or they’ve worked to develop this trait. This made conversation with Denise really interesting and enjoyable because her vocabulary and sentence structure were unpredictable, witty, and clever. It wasn’t weird or strange, but intelligent and engaging. Plus the rich quality of her voice was like the sirens in Homer’s “Odyssey!”

When I asked her what she did for a living, she said, without missing a beat and with a completely straight face, that she was a stripper! And she looked like she could have been! She was athletic and fit and pretty. After the shock wore off, she admitted to being a pharmaceutical rep. At the time I didn’t really know what that was. She was the first pharmaceutical rep I’d met.

As the minutes clicked away I was starting to ask myself the same question over and over. “Why is this pretty, smart, funny, interesting woman single?”

She thought I was funny and she sort of snorted when she laughed. I happen to think that snorting when a woman laughs is pretty adorable. We had a lot of the same hobbies and interests and talked about books and movies and music. She even asked me questions about what it was like to live in Japan and to learn Japanese.

So … why was this woman single?

Finally I had to ask.

“Denise, you’re not too goofy and you’re not too ugly, so … I just gotta ask, why are you single?”

After a slight pause, she said, “Well, I’m ‘technically’ single, but my boyfriend and I are taking a break.”

MY BOYFRIEND??

TAKING A BREAK??

WHAT??

“Yeah, see we’ve been together for a couple of years and things were kind of at a weird place. So we decided to take a break,” she sheepishly explained. It was the first time she didn’t sound interesting or engaging. And it was about to get worse.

“My boyfriend, or rather the boyfriend I’m taking a break from, was in here a few minutes ago,” she said.

“Um, what?”

“Well, he knew that I was meeting some guy at Starbucks and he just had to see what I was up to.”

“Okay, lemme see if I got this right. You’re taking a break from the relationship you’re in, were in, are in, whatever … and your ‘on a break boyfriend’ was in here a little while ago checking you out because you told him about this?” I asked.

“It kind of sounds a little psycho when you say it like that,” she insisted.

“Ya think?!” I said. (“Ya think?” was very trendy and hip to say at the time.)

“I know. It does sound a little strange. Sorry about that,” she said.

“You know, Denise, that’s kind of a buzz kill for me,” I explained. Apparently our mutual friend, the one who fixed us up, failed to point out that Denise wasn’t so much “single” as she was “on break.” (That would have been good intel to have, AMY!!)

I couldn’t decide if Denise had pulled into a “rest stop” on the “boyfriend superhighway” or whether she was like a hockey player in the “penalty box” or an NBA player who needed to catch their breath and needed someone to sub for them for a few minutes while they took a breather on the bench before getting back into the fray. Either way, the wind that had heretofore filled my sails had suddenly stopped blowing and the sails emptied at about the same time I ordered “ALL STOP!” aboard the USS Ludlow. We were about to go hard to starboard.

With the hour drawing to a close, and the crew of the USS Ludlow standing down and looking confused and disappointed, I told Denise that maybe the timing wasn’t really right for a “date.” < -- UNDERSTATEMENT. I said, “Listen, I really enjoyed meeting you. You’re only marginally obnoxious and you don’t smell too offensive, and if you were technically single, I’d be somewhat willing to endure another hour or so of your foolishness on a second date. But ... So if that ever happens, you know, when you’re actually single and not just taking a break … you’ve got my email address. Hollatchaboy.” (I didn’t really say “hollatchaboy” because no one was saying that yet.) And with that I stood up and took my leave. You single ladies hoping for romance would do well to study Denise. That is if you’re interested in a guy who might be something like me. You know, an AWESOME GUY! There are tons of guys for whom boobs and a pulse are the only requirements, so you don’t need any of my advice to snag one of those idiots. I think the urban slang for those males is “Average Frustrated Chump,” or “AFC” for short. An AFC is a man who can be easily manipulated, boringly predictable, and hardly a challenge. They usually spend a lot of time in the “friend zone” with women they pursue. I heard a woman say recently, “if you’re in an argument with a man, just lift up your shirt and flash him your boobs, you’ll win!” There are a lot of AFCs out there, unfortunately, for whom this is a winning strategy. My gender gets stupid around attractive women and breasts. Sad and pathetic is this admission. But Denise had everything going for her, from my perspective. She was smart, funny, pretty, witty, and a great conversationalist. (There’s a huge difference between a good conversationalist and someone who just talks and talks and yammers and yammers and never shuts up.) And if you’re a woman just “on break,” don’t go out to meet new men. Read a book instead. -- 30 -- ---------------------------------- $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 ---------------------------------------------- SCHEDULE FOR FOURTH OF JULY We'll have one workout on July 4th at 7am, and then we'll stand-down on Friday, July 5th. No workouts on July 5th! Happy Independence Day, Everyone! ------------------------------------------------- FACEBOOK!!! If you want to ensure that you receive all my updates on Facebook, here's what you should do: 1) Go to my page Tony Ludlow and to the USMC Fitness BOOT CAMP page. https://www.facebook.com/USMCFitnessBootCamp?ref=ts&fref=ts 2) Hover over the 'Like' button. 3) Click 'Settings.' 4) Select 'All updates.' Thanks, everyone! ------------------------------------------------------------- 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! ---------------------------------------------- TODAY’S NUTRITION TALK by Sergeant Ashley Hofeditz, RD LDN, Q & A With Our Favorite Registered Dietitian. (An RD has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”) “Q: Are there any natural foods that help with allergies, I don't want to take meds. A: As much as I would like to say there are foods that help with allergies, there is no one food proven to help prevent allergies. Some people think that foods high in Vitamin C such as oranges and tomatoes can help, others think honey or yogurt will lessen the severity of allergies. But most of this is just wishful thinking. The research is just not there. But a 2007 study did find that children from the Greek island of Crete who ate a Mediterranean diet -high in fresh fruits and vegetables, fish, olive oil, and nuts-were LESS likely to develop allergy and asthma symptoms. But if you already suffer from allergies, there is nothing food wise you can really do. Q: On average, how many grams of protein should we eat? I know the research I've read varies so I'm hoping you can clarify. A: You asked an excellent question! And the answer may surprise you, most of us take in plenty of protein. Several studies have shown that very low to moderate intensity endurance exercise does not increase your dietary protein requirements. However, if you run or train more than four to five days a week for more than 45 minutes at a time, your protein needs are increased by approximately 20-25%. Some studies have shown that if you are female, your protein needs may be anywhere from 10-20% percent less than male athletes. A good protein goal is about 0.4 to 0.75 grams protein per pound of body weight, or about 60-108 grams protein a day for a person weighing 150 pounds. The maximum recommended amount would be 1 gram of protein per pound. Contrary to popular belief, protein supplements tend to be unnecessary; food can easily supply what you need. Just make sure to have a protein rich food with all of your meals and snacks. Reach for eggs, Greek yogurt, milk, lean chicken and beef, nuts, and tuna.” Thank you, Ashley! ---------------------------------------------- If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/) ---------------------------------------------- FACEBOOK RESULTS!!!!!!! WE HAVE OVER 3000 LIKES ON FACEBOOK! Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you'll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends! 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 might motivate your friends and family to take charge of their lives! Keep on checking in! Keep on tagging your friends! Thanks, everyone! -------------------------------------------- DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, JUNE, JULY 2012 OR EARLIER? I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size! -------------------------------------- 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! ------------------------------------- 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

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JUST A SHOT AWAY — Sgt. Tony Ludlow’s blog post for 6/19/2013

Jun. 19th 2013

My heart was beating out of my chest as I tried to be quiet in my dark hiding place.

I was pretty scared, afraid that I was about to be caught and taken to jail.

The police were going through the building I’d broken into and they were looking for me. I could hear them talking and could see the sudden flashes of their flashlights as they scanned the darkened building.

Rewind to two hours earlier.

Kenny Alison, Steve Cox, and I were just hanging out and talking about the kind of stuff that twelve-year-old boys talk about. Probably twelve-year-old girls. Somehow the conversation drifted to music. Both of them played the guitar a little. I sort of played the drums. But what I really wanted to play was the pipe organ. I loved the sound of a pipe organ and I told them so.

“Hey, I’ve got an idea, why don’t we go to the church and you can play the organ there!” Steve suggested.

All of us were members of the Boy Scout Troop that met in the basement at St. Paul’s Methodist Church. The church had a big pipe organ. And since we knew how to “break into” the church (there was a bathroom window that was never locked) we imagined that we could just go down to the church at 9 PM on a Friday night and play the organ.

This was one of those classic nights where I had told my mom that I was staying at Steve’s house. Steve’s mom believed that Steve was staying at Kenny’s house. And Kenny had told his mom that he was staying at mine.

Oh what little criminals we were.

But our criminal activity was about to be taken to a whole new level.

Once inside the darkened church, I went directly to the sanctuary where the big pipe organ was waiting for me. I sat down at the bench and was amazed! Good grief! All of those rows of keys! And knobs! And pedals! And buttons! I found a switch that looked like an ON/OFF switch, took a deep breath and flipped it ON.

The little red light above the switch glowed and the organ console came to life! There was a low level hum and the illumination of hundreds of indicator lights! Some flashing red, or green, or white! They looked like Christmas decorations! All of those lights meant something. What, exactly, I had no idea.

The cockpit of a 747 has nothing on the control panels of a classic pipe organ!

I took a deep breath and pressed my finger down on one white key.

Let me tell you this, and I’m not kidding, the whole church building came to life and shook from the loud and massive and powerful sound of that one single key, that one single note! I had never in my life experienced anything remotely close to that feeling in all of my twelve years! It was incredible!

I started playing. Well, “playing” isn’t the right word for what I was doing. I was just randomly mashing keys and pedals in an attempt to sound like E. Power Biggs — one of the most famous classical organists in the world. Apparently there was more to playing the organ than what I was doing. So while the whole church erupted in waves of organ sounds, nothing I did passed as actual organ music.

Truth be told, it was really just organ noise I was making. But I was having a capital time! It was awesome! Right up to the point where I saw the blue lights of police cars flashing through the stained glass windows and covering the walls of the church like specters flying through the sanctuary.

Organ noise of that magnitude alerted the neighbors that something was amiss at the church. They in turn called Fort Smith’s finest. That sent Kenny, Steve, and yours truly scrambling. I flipped the switch on the organ OFF and that sadly took all of the life out of the place. The organ had quit breathing and all that was left of any sound in the church was the three of us running for a place to hide, since the police had cutoff our escape route.

Fortunately for us, we knew that church building as well as we knew our own bedrooms. We found our little hiding place in the dark and tried to be quiet. But that’s hard to do when your heart rate is off the charts and you’re breathing faster than you ever have in your life!

After what seemed like hours, the police determined that the desperados who’d found their way into the St. Paul’s Methodist Church of Fort Smith, Arkansas had somehow given them the slip and were long gone. They called off the search and headed to the Irish Maid Donut Shop! (Or so I imagined.) And we slowly and cautiously snuck out of the church and disappeared into the night.

Kenny and Steve and I were inseparable during the summer between 6th and 7th grade, between Albert Pike Elementary School and Darby Junior High School.

Then something happened that changed our lives forever. But no one told us exactly what it was. Each of us made small decisions that, at the time, didn’t seem like much. Nothing important or dramatic. But somehow that changed the course of our lives. It wasn’t so much something as it was somethings.

I stayed in Scouting for another couple of years and made Life Scout, just below Eagle (one of my biggest regrets — not staying in and making Eagle). My Scout Master said that I got lured away from scouting by the smell of perfume and gasoline. Maybe so! Kenny and Steve had dropped out of scouting right after our big break in.

In junior high I played sports and got involved in student government. Kenny and Steve didn’t get involved in any school activities. I loved school. They hated it. By the end of 7th grade we had drifted apart and into different circles of friends. By 10th grade they barely acknowledged me in the halls. Both of them quit school as soon as it was legal for them to do so.

The next time I saw Kenny was years later. He was in county lock up and I was a Lance Corporal in the Marine Corps, home from being deployed. One of my relatives was a Sheriff’s Deputy and he was giving me a tour of the new jail when a familiar voice called out my name from within the bars.

Kenny and I chatted for a bit and then it got awkwardly quiet. The young men that we’d become bore little resemblance to the boys we had been. Kenny had gotten involved in drugs and was looking at doing 5 to 10 years in prison. I asked about Steve, but Kenny didn’t know where he was.

That was the last time I ever saw Kenny.

A few summers ago I was back home and ran into Steve’s younger brother, Chris, a really good guy. I asked Chris about Steve and Kenny. He told me that Kenny had died in a house fire caused by cooking meth just a few months after being released from prison. He was only 26. And Steve was in prison in Texas. He was a career criminal. Chris told me that Steve’s crimes had included the manslaughter of a girlfriend who had OD’ed from drugs that Steve had given to her. He’d been a thief, a drug dealer, and a murderer. Chris believed that Steve would never get out of prison.

And the three of us had been the best of friends when we were kids.

And the three of us had gone in different directions.

And for the life of me, I don’t know why our lives turned out so completely different.

We all came from good homes. We all had loving parents. We all had the same background. We all had the same opportunities. I don’t know what happened.

It’s a funny thing. We make decisions everyday that don’t seem to make much difference in the direction of our lives one way or the other. And yet, other decisions do in fact change the course of our lives and send us in another direction. And those decisions that do change the trajectory of our lives, they don’t ever announce themselves as such. I guess you just have to be ready. Sometimes our lives turn in an instant like a guy riding a unicycle. And at other times they turn slowly like an aircraft carrier at sea.

Take out your life map. Look at where you’d like to be in a year, in five years, in ten. And plot your course for those places. I can’t imagine that Kenny or Steve ever did.

And if you hear of a pipe organ I can play, let me know. Preferably one that won’t require any B&E!

— 30 —

———————————-

$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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If you want to ensure that you receive all my updates on Facebook, here’s what you should do:

1) Go to my page Tony Ludlow and to the USMC Fitness BOOT CAMP page. https://www.facebook.com/USMCFitnessBootCamp?ref=ts&fref=ts
2) Hover over the ‘Like’ button.
3) Click ‘Settings.’
4) Select ‘All updates.’

Thanks, everyone!

————————————————————-

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!
———————————————-

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

DRINK UP!

“The heat of summer is here! We all know that we need to drink water to stay cool, but exactly how much do we need to keep our bodies hydrated? Drinking too little can lead to headaches, fatigue, and delirium, all of which are symptoms of dehydration. Drink way too much water and you can experience confusion, seizures and respiratory arrest, which can be symptoms of hyponatremia or low sodium. Both of these conditions can be life threatening. But, figuring out your daily fluid requirements can be confusing.

For most of us, relying on thirst to let us know when we need to take a drink is enough to meet our basic fluid needs. In 2004, the Institute of Medicine (IOM) put out guidelines for fluid needs. The IOM recommends that women get an average of 2.7 liters (91 ounces) of fluid a day, and men should average 3.7 liters (125 ounces) a day.

Surprisingly, 20% of our hydration needs are met by the foods we eat (since all foods contain some amount of water). The other 80% can be met from a variety of fluids, not just water. Caffeinated beverages including coffee and sodas do count towards our daily total. The IOM did say that extra fluids may be needed for exercise and hot weather conditions, but no specific guidelines were set. So how do we figure out how much fluid we need when we exercise?

A few years ago, the USA Track and Field (USATF) announced a major change in their hydration guidelines for long-distance runners. They no longer recommend that you drink as much as possible to try and “stay ahead of your thirst.” Instead, they recommend that you start exercising when you are well hydrated – indicated by clear urine – and then you should drink when you become thirsty.

They recommend that all runners, especially long distance runners who complete marathons in four hours or more, should drink in a one-to-one ratio. This means that you should drink one liter of fluid for every liter of fluid that you sweat out. Just trying to guess how much water you have lost by sweating can leave you a little on the dry side.

One of the best ways to figure out just how much fluid you need during a run or race lasting an hour or more is by taking the USATF’s Self Testing Program for Optimal Hydration. This test uses a formula to determine how much fluid you need based on your weight, weather conditions and exercise intensity. You can find this self-test at: http://www.usatf.org/groups/coaches/library/2007/hydration/USATFSelfTestingProgramForOptimalHydration.pdf

For those shorter runs and for some general hot-weather fluid tips, the American College of Sports Medicine offers the following guidelines:

Before exercise: Try to drink plenty of fluids in the 24 hours before your exercise session and drink two or more cups of fluid two to three hours before exercise. This will help keep you hydrated while allowing your body time to eliminate any excess fluid before your exercise session begins.

During exercise: Drink 6 to 12 ounces of cool fluids (water is fine) every 15 to 20 minutes. If, however, you are to be exercising longer than 60 minutes, you may benefit from the extra carbohydrates and electrolytes from a sports drink. Adding a little sodium or salt (about 0.5 to 0.7 grams a liter) to your fluids for those runs lasting more than an hour can help increase your drive to drink and can help possibly ward off hyponatremia.

After exercise: Be sure to continue drinking after your exercise session is over. You can weigh yourself before and after your runs. Try to drink about 24 ounces of fluid for every pound lost. Be sure and include some sodium (salt) either in fluids or with the post- exercise meal. Sodium can help in the rehydration process and increase your desire to drink.

Knowing how much fluid you need is just as important as being fitted with the right running shoes or following the perfect training program. Too little or too much fluid can have serious, even life-threatening consequences. Be sure you know how to properly hydrate by following the above guidelines and by following your thirst.”

Thank you, Ashley!

———————————————-

If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

———————————————-

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 2900 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

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 3000 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!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, or JUNE 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

————————————–

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!

————————————-

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 »


Hobgoblins! — Sgt. Tony Ludlow’s blog post for 6/12/2013

Jun. 12th 2013

I used to think that I wanted to live a life so interesting, that the movie of my life would be narrated by Morgan Freeman. But on further reflection, given the need for salty language, I’ll get Samuel L. Jackson to do it.

We live in interesting times, full of contradictions and confusing things.

I was also hoping that my life has been interesting enough that the NSA and FBI are opening my mail and listening to my phone conversations. I DO find it terribly interesting that the same politicians who oppose background checks for gun purchases are the same guys defending the NSA’s snooping of our phone records and Google searches. I’m sorry, what?

A world of contradictions and confusions.

I’m pretty sure that between the stuff that Google and Facebook know about me, the government can’t possibly keep up with them! And I’ve put that info out there myself for all the world to read!

And thanks to Facebook, I’m able to get a PhD in sociology and social science. Well, not exactly a real PhD conferred by an accredited college or university, but PhD level knowledge.

For example, through Facebook I read about “Betty” who desperately whines about wanting to lose weight, but also posts pictures of the sumptuous meals she’s eating. C’mon, Betty!

Facebook lets me read about “Bob” who posts regrets about not having a girlfriend, and then writes the whiniest, insecure, crybaby stuff all over his wall that would discourage even the most desperate woman and send her running as fast as her little legs could take her 180 degrees from Bob.

Then there’s Alison who can’t understand why guys are “temporarily” in her life; a few weeks, a couple of months tops. And then they move on. She says that she wants more, but her “party-girl” image on Facebook, full of bar check-ins, duck-face drunken pics, easily bored status updates with lots of drama, and the constant need for attention posturing, don’t seem to register to her as poor advertising.

As a PSA for you single folks, before you go out with “Amanda” or “Billy” that you met on Match.com, “friend” them on Facebook and then check out a couple month’s worth of their status updates and photos. This will save you a TON of time and frustration. It will probably keep you at home reading or getting the most out of your Netflex membership. Either way, you’ll be better off for it.

And on the subject of reading, I don’t understand the obsession with games like Angry Birds and some other game about candy. Wouldn’t reading a book instead be a better use of my time? I mean, I’ve got piles of unread books on my bookshelf, a well-stocked bookstore down the street, and with my Kindle I can download just about any book ever published!!! But I’ll choose birds and candy instead? I don’t think so.

The Grizzlies have their best season in franchise history and we do the right thing by offering that winning-est coach a big fat contract to keep that magic going. Wait, what? We do what? We let him go?

A world of contradictions and confusions.

And what are hashtags and what do they do … or even mean? I have a lot to learn about the expansion of technology. I sort of relate to the two characters played by Vince Vaughn and Owen Wilson in “The Internship.” I’m playing technology catch-up everyday. And sadly, I don’t fully understand what I don’t know.

But here is the thing I want to hone in my own life. I want to sharpen my sensitivity to my own hypocrisy and inconsistency. And there probably isn’t an app for that.

I have to be vigilant. I have to be alert. The values and beliefs that I hold, or say that I hold, need to be demonstrated in the things I do and say. If I say that reading is important, I need to be getting paper cuts from turning pages (or a blistered thumb from swiping my Kindle pages). If I say that eating right and getting regular exercise are important, then I need to be eating right and getting regular exercise. Or at least not posting incriminating pictures of my nasty fat food on Facebook!

Ralph Waldo Emerson was a transcendentalist philosopher and essayist who’s most popular essay, “Self Reliance” was published in 1841. One of the most often quoted Emerson quotes comes from that essay: “A foolish consistency is the hobgoblin of little minds, adored by little statesmen and philosophers and divines.”

People who misquote that line use it to speak against consistency of any kind, mistaking doing the right thing over and over for foolish consistency. Emerson wanted people to be self-reliant. To think for themselves. Not to blindly follow along. Not to be dependent.

But I think a wise consistency is the hallmark of balance in belief and behavior. It’s the opposite of boastful hypocrisy.

People do what they want. People make time for the things that are important. And wise people use their time wisely and conduct their lives consistently.

So, is ideal body weight, health, and fitness important to you? Be careful how you answer.

See you on the Quarterdeck!

— 30 —

———————————-

$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

———————————————-

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!
———————————————-

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

HEY THERE, HCG DIET … 1975 CALLED, THEY WANT THE PSUEDO-“SCIENCE” BACK!

So, the HCG diet is back in the news, back in advertising, back in boutique weight loss spas, centers, and available online. But does the HCG diet work, and is it safe?

NO and NO!

The HCG diet is unhealthy, dangerous, and homeopathic HCG is illegal!

HCG is human chorionic gonadotropin, a natural hormone produced when a woman is pregnant! Products made with HCG, and the HCG diet, claim to “reset your metabolism, help you to ‘change abnormal eating patterns’ and help you lose 20-30 pounds in a month!” WOW! We should all be doing HCG, right?

HCG was first promoted for weight loss in the 1950’s and slowly faded away in the 1970’s when there was a lack of evidence proving it worked for weight loss. Well, this crazy diet has resurfaced again … just like most hairstyles, fads, and diets do.

HCG is approved by the Food and Drug Administration (FDA) and is a prescription drug (Type III controlled substance) for the treatment of fertility issues. It requires a prescription and is used mainly to treat fertility issues. However, many licensed medical doctors at “medical” weight loss clinics write “off label” prescriptions for HCG as a weight loss drug even though the (FDA) requires a statement and disclosure label on HCG stating: “There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more ‘attractive’ or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets,” that it is not approved for weight loss.

So these doctors knowingly dose out HCG for weight loss even though the evidence and the label state that HCG does not help with weight loss. How ethical is that?

HCG is not approved for over the counter use. In fact, it is illegal!!! HCG cannot be sold as a homeopathic medication for any purpose. Companies and weight loss clinics that sell homeopathic HCG in the form of drops, sprays, and pellets are breaking the law. Back in 1975, the Federal Trade Commission and the FDA brought lawsuits against weight loss clinics to stop them from selling HCG for weight loss and now that the diet is popular again the number of lawsuits, legal penalties, and enforcement actions against doctors, companies, and clinics are on the rise.

HCG products and the HCG diet are typically marketed with a very very low calorie diet of only 500-800 calories a day. People who follow such a very low calorie diet are likely to lose weight, at least in the short term, but the weight loss is strictly from the severe calorie restriction, NOT from the HCG. Very low calorie diets can be very dangerous and require strict and constant medical supervision to ensure that side effects are not life threatening. Risks of the diet include gallstone formation, irregular heartbeat, and an imbalance of the electrolytes that keep the body’s muscles and nerves functioning properly.

If weight loss is your goal, there are much safer ways to lose weight. Talk with your Registered Dietitian or other health care provider about how to make healthy changes that lead to permanent weight loss, such as eating a balanced diet and getting regular exercise.”

Thank you, Ashley!

———————————————-

If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

———————————————-

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 2800 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 3000 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!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, or JUNE 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

————————————–

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!

————————————-

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 »


Evening Crew, Listen Up! 6/11/2013

Jun. 11th 2013

This year we’ve had Winter, Mild Winter, and August, which arrived today!

Afternoon Crew, the heat index is currently 103, we’ll be in the blue gym at 5:45! See you then!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Petit Jean — Sgt. Tony Ludlow’s blog post for 6/5/2013

Jun. 5th 2013

Sometimes you just want to be left alone.

Even me.

And often that’s the worst time to be left alone.

I didn’t really want to go on a “sort of religious” retreat. It was a time in my life where I was “in the corner, in the spotlight” of a dark journey … a wandering through an emotional battlefield of painful realizations and a sadness like I’d never experienced.

I didn’t want to be around anyone. I wanted to be left alone. I wanted solitude.

However, my friend who asked me to go on this trip thought I needed it. And since the retreat would be held at a lodge at one of my favorite places in Arkansas, I agreed, reluctantly, to go.

There were about 40 of us, an equal mix of guys and girls, all of us single and 35 to 45 years old or so. With the exception of my friend-girl, I didn’t know anyone else. No one knew me. I was a nobody. And nobody was making any effort to get to know me.

And it was just as well. I didn’t want to stand around making strained small talk with people I didn’t know and would, in all likelihood, never meet again. And since my friend had plenty of friends wanting to talk to her, that left me to myself after we checked into the lodge. People milled around and chatted in small groups, waiting for the first session – the pre-dinner session — to begin.

When the time came, we all filed into a meeting room where tables were arranged in a “U” and we sat in chairs at the tables, facing inward. The session began with the leader standing inside the “U” and asking us to go around the room and introduce ourselves. I was on the far side of the seating and would be one of the last to make the self-introduction.

I have to admit that I didn’t really pay close attention to the introductions, not really wanting to know anything about anyone. I wasn’t interested in meeting anyone new or in making new acquaintances. I wasn’t feeling sociable and I didn’t really expect to see any of those people ever again. They would simply be background noise and a mild distraction over the weekend.

This of course isn’t my usual personality. I’m normally very eager to meet new people. I like making new friends. But I was in a dark and isolated place and I wanted to be left alone.

As the introductions were going around the room, I thought about what I would say when it was my turn. Ordinarily I’d try to say something clever or funny. But I didn’t feel very clever or funny. As I was thinking about my own self-introduction, I heard one of the girls introduce herself and say a name that I hadn’t heard in a very long time. She didn’t look familiar to me at all. But her name, I’ll call her Mandy Smith, was very familiar to me. It got my attention and made me wonder.

After that first session and before dinner, I found Mandy talking in a small group of people. I tried to work my way into the group and stood there waiting for an opportunity to speak to Mandy. When there was finally a lull in the conversation, I said, “Excuse me, I was listening to the introductions and I thought I heard you say that your name is Mandy Smith … is that right? … you’re Mandy Smith?”

“Yes, that’s right,” she said, a little confused, trying in vain to place me.

“Hi Mandy, I’m Tony Ludlow … and I know this will sound like a very odd question, but … were you in a terrible car accident about 15 years ago?”

Mandy seemed paralyzed and just stood there staring at me. The whole group said nothing, waiting for her answer. She didn’t say anything for what seemed like a very long time.

“Yes,” she said at last, as her voice started to crack, “how do you know this?”

“Was the accident on I-55 in north Mississippi?” I asked.

“Yes … but … how do you know this?” she asked, as her voice became more strained with emotion. Her friends leaned forward and looked at us with the kind of curiosity and concern that friends would have toward a stranger who has put their friend in an unusual and unsure position, but who clearly means her no harm.

“I was there,” I said. And before I could say anything else she started to cry.

“YOU’RE THE ONE!!!” she said, lunging toward me and throwing her arms around me. She started crying on my shoulder, to the stunned silence of everyone else, and to my own astonishment!

I just held her as she sobbed.

Finally, she pulled back and said, “I’ve been waiting all these years to meet you and to thank you for saving my life.”

Then she announced to everyone, “Y’all, this is Tony … he saved my life!”

It was hardly true.

Fifteen years earlier my son Matthew, only about 5 or 6 at the time, and I were driving north on I-55 back to Memphis from spending the day at Sardis Lake. Just past the Senatobia exit, about 300 yards ahead of us, something bad was happening. Dust and debris flew into the air and the cars in front of us started suddenly veering left.

In a matter of seconds we were on it. A car had left the road to the right, slid down the hill, flipped several times, and was sitting upside down in a ditch.

I quickly pulled over and stopped! I told Matthew to stay in the car, as I jumped out to go help. One other man, a truck driver, also stopped and we ran to the car. The car was empty, the doors were open, but there was no driver. The whole shoulder area of the road — several hundred feet — was covered with the personal belongings of the driver. A driver we couldn’t find.

We frantically started searching the area around the car for the driver. The trucker went one way and I went the other. Almost immediately I found her, a young woman of college age. She lay motionless in a half crouch in a clump of grass and mud. I checked for a pulse. She was alive but unconscious and she lay in a terrible heap. I yelled to the trucker that I’d found her and for him to run back to his truck to radio for help – there were no cell phones in the late 80’s.

The shear force of the accident, and her being thrown from the car, had literally ripped some of her clothing off. I called to Matthew to bring the blanket out of our car so that we could cover her. She was banged up really badly and was bleeding from a head wound. But I was afraid that she might have neck or spinal injuries and so I didn’t move her. I took out my knife and cut a section of the blanket to use as a bandage for her head wound.

The ambulance arrived soon and the EMT’s went to work. They put her on a stretcher and we all helped carry her to the ambulance.

And then she was gone.

Matthew and I collected her belongings and found her purse and her wallet. Inside the wallet was her driver’s license. The pretty smiling girl in the photo didn’t look anything like that poor young woman we’d just found on the side of the road.

This was how I met Mandy Smith.

We drove to the next exit and I located a pay phone at a gas station. I found Mandy’s home phone number and called. Her mother answered and I told Mandy’s mom what had happened and the name of the hospital the EMTs had taken her daughter.

A few days later I visited Mandy in the hospital. She was still in a coma with severe neck and spine injuries. I left her belongings in her room with a note to her mom along with my name and phone number in case they needed anything. I asked her mom to call me when there was a change in Mandy’s condition.

Over the next couple of weeks I got regular phone calls from Mandy’s mom updating me on her progress. Mandy was going to be alright, but she’d have to learn how to walk again and there would be many surgeries and physical therapy to follow. A month or so later I moved to Richmond, Virgina and then on to Japan. I never got to meet Mandy.

Until that evening nearly 15 years later at that lodge in Arkansas.

Mandy and I were inseparable for the rest of that weekend. There’s nothing quite like being heralded as someone special to help bring a person out of a funk. Mandy knew everyone there and kept telling everyone, and I mean EVERYONE (including the staff at the lodge and the cafeteria workers … all strangers to us both!), that I had saved her life, that I was her hero. She insisted, against my protests that I had saved her life. But I didn’t see it that way.

In truth … Mandy had saved my life. That chance encounter at that retreat was the spark that helped pull me out of the pit that I was in. A pit that seemed to have no end and a darkness that seemed to consume me. Within the darkness, a hand was extended to me. A hand that pulled me out. Mandy’s hand.

If this had been a Nickolas Sparks book, Mandy and I would have fallen in love and lived happily ever after. But real life is seldom like that.

Mandy and I remained close after that weekend, to be sure. And two years later she asked me to be her special guest of honor at her wedding.

Even at her reception she was still ushering me around and introducing me as the guy who saved her life. Even her husband hugged me and thanked me!

When I said goodbye to her at the reception, she couldn’t help but say it again, “Thank you, Tony. You are my hero, you saved my life!”

No Mandy, you saved mine …

Maybe you believe in karma. Perhaps you believe that what goes around comes around. Maybe you just believe, as I do, that doing the right thing is always the right thing to do. I firmly believe that had that been me injured on the side of the road, Mandy would have come to my aid too.

I had a Marine Corps commander whose leadership motto was simple: “Find out what the right thing is to do … then do that.”

— 30 —

———————————-

$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

———————————————-

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!
———————————————-

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

HEY THERE, HCG DIET … 1975 CALLED, THEY WANT THE PSUEDO-“SCIENCE” BACK!

So, the HCG diet is back in the news, back in advertising, back in boutique weight loss spas, centers, and available online. But does the HCG diet work, and is it safe?

NO and NO!

The HCG diet is unhealthy, dangerous, and homeopathic HCG is illegal!

HCG is human chorionic gonadotropin, a natural hormone produced when a woman is pregnant! Products made with HCG, and the HCG diet, claim to “reset your metabolism, help you to ‘change abnormal eating patterns’ and help you lose 20-30 pounds in a month!” WOW! We should all be doing HCG, right?

HCG was first promoted for weight loss in the 1950’s and slowly faded away in the 1970’s when there was a lack of evidence proving it worked for weight loss. Well, this crazy diet has resurfaced again … just like most hairstyles, fads, and diets do.

HCG is approved by the Food and Drug Administration (FDA) and is a prescription drug (Type III controlled substance) for the treatment of fertility issues. It requires a prescription and is used mainly to treat fertility issues. However, many licensed medical doctors at “medical” weight loss clinics write “off label” prescriptions for HCG as a weight loss drug even though the (FDA) requires a statement and disclosure label on HCG stating: “There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more ‘attractive’ or ‘normal’ distribution of fat, or that it ‘decreases the hunger and discomfort associated with calorie-restricted diets,’ that it is not approved for weight loss.”

So these doctors knowingly dose out HCG for weight loss even though the evidence and the label state that HCG does not help with weight loss. How ethical is that?

HCG is not approved for over the counter use. In fact, it is illegal!!! HCG cannot be sold as a homeopathic medication for any purpose. Companies and weight loss clinics that sell homeopathic HCG in the form of drops, sprays, and pellets are breaking the law. Back in 1975, the Federal Trade Commission and the FDA brought lawsuits against weight loss clinics to stop them from selling HCG for weight loss and now that the diet is popular again the number of lawsuits, legal penalties, and enforcement actions against doctors, companies, and clinics are on the rise.

HCG products and the HCG diet are typically marketed with a very very low calorie diet of only 500-800 calories a day. People who follow such a very low calorie diet are likely to lose weight, at least in the short term, but the weight loss is strictly from the severe calorie restriction, NOT from the HCG. Very low calorie diets can be very dangerous and require strict and constant medical supervision to ensure that side effects are not life threatening. Risks of the diet include gallstone formation, irregular heartbeat, and an imbalance of the electrolytes that keep the body’s muscles and nerves functioning properly.

If weight loss is your goal, there are much safer ways to lose weight. Talk with your Registered Dietitian or other health care provider about how to make healthy changes that lead to permanent weight loss, such as eating a balanced diet and getting regular exercise.”

Thank you, Ashley!

———————————————-

If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

———————————————-

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 2800 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 3000 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!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, or JUNE 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

————————————–

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!

————————————-

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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