Sergeant Tony's Blog

LOSER! — Sgt. Tony Ludlow, blog post for USMC Fitness Boot Camp, 2/5/2014

Wednesday, Feb. 5th 2014 4:31 PM

Winston did NOT look like what he said he was.

He was a big man and looked like a cross between the late Michael Clarke Duncan (the actor from “The Green Mile”) and L L Cool J.

I met Winston in a sporting goods store where we were both looking for warmer gloves. The ones I was wearing weren’t getting the job done and his looked entirely too small and even less effective than mine.

I struck up a conversation with him about gloves and that’s how we became acquainted. That’s also when he told me what he was.

Winston was a member of the Jamaican Bobsled Team.

Both of us were in Norway for the 1994 Winter Olympics. He was there to compete and I was there as a translator for the Japanese Olympic Planning Committee. (That’s a story for another day!)

Over lunch Winston and I talked about the Olympic spirit. The world had descended on Lillehammer, Norway and the little town, indeed the whole country, was completely electric! I’d never been a part of anything quite like it! In the restaurant where we went for lunch you could overhear excited talk in a dozen different languages.

In 1994 the Jamaican Bobsled Team was riding a wave of celebrity because of the 1993 movie “Cool Runnings,” a mostly true account of how the Jamaican Bobsled Team was formed and then competed in the 1988 Winter Olympics. So Winston and his bobsled team were minor celebrities in a sport where no one really knew the names of even the world record holders. Bobsledders wear helmets with face shields, hiding their faces and identities, and then once they’ve run down the starting lane pushing their sled, three of the four guys jump in and duck down and can’t even be seen. So recognizable bobsledders, even at the Olympics, are rare! Not surprising, our lunch was intermittently interrupted by autograph seekers. (Just to be clear, they seemed to want Winston’s autograph, not mine!)

He seemed to be amused by all of the attention and told me so. “They want my autograph but my team will probably finish dead last!” he said with a chuckle.

“Winston,” I said, “if you already know this, that you’re going to finish near the bottom, why do you work so hard and sacrifice so much just to come here and finish last?”

What followed was one of the finest lectures I’ve ever heard. Winston waxed eloquent in that pleasing Jamaican accent on the purity of sport, the desire to excel, and the honor of representing one’s country. As a Jamaican, he explained, there were few opportunities to represent his country. As Americans we almost take it for granted the many varied ways we can represent our country on foreign soil. For Winston and the other members of the Jamaican Bobsled Team, it was a delight and a deep honor to wear the flag of their country and to compete in a sport that is unnatural for Jamaica. In 1994 Usain Bolt was only 7 years old, so the Jamaican Bobsled Team was the hottest thing out of Kingston! The whole country of Jamaica had become bobsled fans!

Then Winston said something I’ve never forgotten.

“Tony, you see, mon … only a very very small percentage of the athletes who compete in the Olympics will win a medal. Many countries have never had a medalist, ever. Yet … they come. So in a way, you could say that we’re all losers. But because we compete, mon, because we work hard, because we do our best, mon, and because we get the honor of representing our country, we are all winners, mon! All winners!”

Damn straight, Winston! Well said, sir.

And every one of us who’ve ever lined up at the START LINE, knows — no matter what place we finish the race — the exhilaration of crossing the finish line!

Remember your first 5K? Your first 10K, Half Marathon, Full Marathon, triathlon? Remember how you felt when you crossed the finish line, arms raised in triumph and joy!? Remember?

My non-athlete friends don’t understand. Many times they’ve asked me about a race that I did and wanted to know if I won it. And when I explained that I didn’t, that I didn’t even come close … they looked at me as if to say, “then what’s the point?”

The point?

Just what Winston said. “we work hard, we do our best … we’re all winners!”

We challenge ourselves and live with a sense of adventure and triumph … no matter what place we finish! The Finish Line is an experience that our couch riding friends will never know!

And in that sense, dear friends, if we get up, if we line up, if we put our best to the test … we are ALL winners!!

Winston Watts retired from bobsled racing in 2002. But now, after 12 years, he’s come out of retirement and is representing Jamaica again at the Winter Olympics in Sochi, Russia! GO TEAM JAMAICA! Good luck, Winston! You’re a winner!

Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —



Our 24th Half Marathon Training Session continues this weekend. The weather forecast for the weekend may require us to run on Saturday instead of Sunday. I’ll post my decision here and on Facebook by Friday afternoon.

It’s still not too late to join us! The prerequisite for doing the training is simple: If you can cover 3 miles in 36 minutes or less, you’re good to go!

I’ve trained hundreds and hundreds of people to run a half marathon and I can train you too! In fact, using this same method of training, many have run their fastest 13.1 mile half! That said, our weekend runs are NOT about speed! Speed work is done, if done at all, during the week. More about that later!

Cost for the three month training:
$75 for Active Duty Boot Campers
$125 for all others.



We’ll follow the decision of the Shelby County School System. If the public schools in Memphis close, we’ll stand down. However, if the decision to close school is based strictly on the temperature, as was the case recently, we will be ON!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside. The 0645 class is inside from now until March Madness.


by Sergeant Ashley Hofeditz, Registered Dietitian, LDN

(A Registered Dietitian 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.”)

Calorie Confusion

Now that it’s the New Year, many people have losing weight on their minds. Whether you want to lose five or 50 pounds, underestimating calorie amounts could be one of the reasons you’re not seeing the numbers decrease on the scale. You’ll think a sandwich contains 250 calories, when it actually weighs in at 1250! Unless a food is labeled, it’s difficult to know how many calories you’re consuming in one meal, especially if the dish is from a restaurant

New research shows that restaurant items may have way more calories than some of us — especially teens – think.

The study, which was published in BMJ in May of last year, showed that adults underestimate the number of calories in their meals by as much as 23 percent. But they’re not alone: Parents of school-age children underestimated fast food meal calories by about 23 percent and teens by a whopping 34 percent!

In total, 1,877 adults, 1,178 adolescents (aged 11 through 20) and 330 school-aged children (3 to 15) were surveyed at 89 fast-food restaurants in four cities in the New England area. A quarter of the study participants underestimated their meals caloric value by at least 500 calories.

These findings tell us that many people who eat at restaurants may not be making the best choices because they don’t know how many calories they’re consuming. Therefore, having the calorie and nutritional information is an important first step for anyone wanting to make changes. Most restaurants offer nutritional information either online or in a pamphlet available upon request. Remember, an informed customer is a healthier customer!

Here are some of my favorite tips to try when eating out:

– Pass on the bread and butter and the chips and salsa
– Drink water, tea or diet soda
– As an appetizer, order soup made with broth rather than cream
– Choose salsas for flavoring instead of the gravies and rich sauces
– Get salad dressing on the side
– Opt for steamed, poached, broiled, baked, grilled, roasted, stir-fried, or lightly sautéed foods
– If the restaurant servings are large, order one or two appetizers instead. If you want to get the entrée, split it or immediately doggy-bag half your meal for the next day. Eat the same portions out that you do at home
– If you can’t resist the dessert tray, split your sweets with the whole table or with a friend..
– Consider ordering a la carte. It might cost more, but your portions are likely to be smaller and you have a better chance of getting just what you want, the way you want it

Feeling like eating out is no fun? Don’t overwhelm yourself by taking on these tips all at once – every time you visit a restaurant pick one or two of the options and enjoy your meal. If you do it often enough, before you know it they will be habits rather than options you feel you have to take.
Source: BMJ 2013;346:f2907



Our PFT is postponed for this month. We’ll test on Thursday, February 27th, weather permitting.




Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our Facebook 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! Over 50% of new members over the past 6 months have listed Facebook as the source where they first heard about us!

Thanks, everyone!


MAKE A $&(#&@^#!*% FACE!!!!



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.


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







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:

Corporal Lee Chase,
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.



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

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
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Orli Weisser-Pike 9/2012
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012
– Diane Gorney 12/2012
– Lexie Johnston 12/201?
– Ashley Summers 2/2014
– Ben Summers 2/2013
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Ragan Washburn 2/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– JD Dombroski 4/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Anderson 9/2011
– Lindsey Stanfill 9/2011
– Tara Ingram 11/2011
– Rachel Phillips 2/2012

Over 3 years is a Sergeant
– Malinda Miller 3/2010
– Ashley Hofeditz 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 8/2010
– Tim Romanow 8/2010
– Paul Bauer 11/2010

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

Over 5 years is a Gunnery Sergeant
– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Patty Dougherty 3/2008
– Rob Johnston 4/2008
– Alan Schaeffer 4/2008
– Buddy Daves 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009

Over 6 years is a Master Sergeant
– Jeff Lee 1/2006*
– Anne Mead 2/2005*
– Michelle Dunn 3/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006

Over 9 years is a Warrant Officer 1
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 10 years is a Chief Warrant Officer 2
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland, 9/2003

* broken time



We should be!


You should totally do that!



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.)



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.



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.


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!


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!



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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