Sergeant Tony's Blog

Archive for April, 2014

BOOGIE NIGHTS — Sgt. Tony Ludlow, blog post 4/30/2014 USMC Fitness Boot Camp Memphis

Apr. 30th 2014

Once upon a time there was an elephant and four blind men.

The blind men wanted to know what an elephant was like, so their caretakers took them up to the elephant so that they could touch it.

The first man was taken to the front of the giant beast, where he grabbed the elephant’s trunk and immediately declared to his friends, “The elephant is like a mighty snake!”

The second man, with his hands holding the elephant’s leg, said “Oh no, you’re mistaken, the elephant is like a tree!”

The third blind man, with both of his hands on the side of the animal, protested “You are both wrong, the elephant is like a massive wall!”

The fourth man, totally confused by what he heard his friends say, shouted out “NO! NO! NO! What is wrong with you three, the elephant is like a rope!” while holding the elephant’s tail.

I’ll bet you’ve heard this parable before. It illustrates the error of assuming that the whole of a thing can be understood by knowing only a fraction of a thing.

Have you ever been misunderstood, criticized, and wrongfully punished? This happened a LOT when I was young. My kid sister — I love my kid sister! — was also my first audience and my first victim. But she was a pretty good actress too. She and I would get into an argument and she’d run off to our mother and start crying fake tears on the way. My mother would immediately assume that I had done something wrong and punish me. No trial. No evidence. Only my sister’s crocodile tears to convict me. One Friday afternoon I got grounded for the entire weekend because of those fake tears. Thanks a lot, little sis.

Don’t feel too sorry for me. (Not that any of you would!) But I got even with my sister. A LOT! Once when she went off to summer camp she came back to find that I’d turned her Barbie Dream House into Bordello Barbie’s Chicken Ranch. My G.I. Joes, all sailors and Marines, in with the fleet, were partying with her Malibu Barbies and found in all manner of undress and compromised postures. Brown-chicken-brown-cow.

Oh, yes. I got punished for that one. BIG TIME! But it was SO worth it! My mother didn’t think Boogie Nights was that funny.

A literary device used for centuries — found in books, ancient stories, and modern screenplays — has the innocent hero misunderstood, wrongfully accused, and often unjustly punished. The audience knows the truth, yet understands the circumstantial evidence that has led others to come to the wrong conclusion. The audience is drawn into the hero’s struggle to be vindicated and absolved. We pull for the wrongfully accused and hope that he will get justice and be found innocent. We also want the accusers to feel sorry and ashamed.

Greek tragedies, Shakespearian tragedies, and movies like “Mystic River,” have no vindication and no absolution. At the end there is only hopelessness and error, much like real life.

The teaching point from these stories is this: we know the truth yet we know why the hero is misunderstood — and we relate to both! We are guilty of the same mistake. We take 10% of a story and fabricate the other 90%. And here’s the evil of it. If we like the person in question, we assume the other 90% is good or benign. If we don’t like the person, we assume the other 90% is malicious.

And we jack this up all the time.

There is an elephant in front of you today.

Be patient.

You may be holding the tail.

Be slow to presume the whole. Be quick to assume the best. The odds of you knowing 100% of anything about another person is zero and none, so assume the most respectful interpretation, especially since you struggle to know yourself or why you do the things that you do.

Every major religion has a teaching of reciprocity. The golden rule. “Do unto others as you would have others do unto you.” it says in Matthew 7.

Add this Shinto teaching to your dealings with others today: “The heart of the person before you is a mirror. See there your own form.”

— 30 —

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PHYSICAL FITNESS TEST FOR ALL TOMORROW!

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TODAY’S NUTRITION TALK
by Staff Sergeant Ashley Holloway, 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.”)

Healthy Muscle, Healthy You!

Muscle mass is vital for life.

Unfortunately, the amount of muscle mass you have declines with age. Your peak muscle mass is around age 30. By age 40, you can lose up to 8% of your muscle every ten years. Around 70 years of age, this loss can accelerate to a muscle mass loss of 15% every ten years!

The reason we all lose muscle as we age is due to decreases in protein synthesis, the process in which cells build proteins. The more muscle mass you lose, the worse it is.

Losing muscle leads to an increased risk of falls and fractures, a weakened immune system, decreased quality of life and a loss of independence. The good news is, you can do something about it!

To slow the loss of age related muscle loss, it is important to eat a source of protein at each meal such as eggs, lean meat, beans, milk, or yogurt. The other critical thing you need to do is to do weight bearing exercises on a regular basis (a minimum of 3 times a week) such as those done at USMC Fitness Boot Camp. Strength training exercises and nutrition play a key roll in building and maintaining muscle.

Heaving healthy muscles equals a healthier you!

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

INCREASE YOUR WEIGHTS!

YOU GET OUT WHAT YOU PUT IN!

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

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

YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!

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.

These are the current 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.

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VETERAN BOOT CAMPERS!

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

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*
– 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 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
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

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

– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007

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
– 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
– Hank Brown 3/2004

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

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ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

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BOOT CAMP DISCOUNT

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

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

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USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

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

0645 M-F Inside the blue gym until April.

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

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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

Here’s how the discount works!

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

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

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

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

BE SURE TO TAG ME!

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

So log on and start getting your discounts now!

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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 becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

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DONUTS AND DIRT BAGS! — blog post of Sgt. Tony Ludlow, 4/23/2014, USMC Fitness Boot Camp Memphis

Apr. 23rd 2014

Both of them were named Danny.

But that’s where the similarities ended.

To protect their identities, I’ll call them “Danny Owens” and “Danny Wilson.”

Danny Owens was the quarterback on our football team, almost 6 ft. tall in the 9th grade. He was a rich boy who flaunted his privilege and the power of his old family name, with their old family money. He had that swagger and arrogance that usually accompanies those things; think “Johnny” from The Karate Kid. He wore the best and coolest clothes. (A year later, when he turned 16, his daddy bought him a new Corvette. He was that guy.) Owens didn’t mind putting people in their places and reminding them of his exalted station in life. He was a showoff in the worst possible sense of the word. The gods had gifted the wrong guy with gifts and talents; he had done nothing to earn those things and even less to deserve them. Worse still, the guy was King of my junior high school.

His girlfriend was the captain of the cheerleading squad. They were that couple.

The only reason I pretended to like him at all is because I played wide receiver on the football team. He had a habit of not throwing the ball to receivers he didn’t like, no matter how open they were. And I wanted him to throw me the ball. I hated myself for this.

On the other hand, Danny Wilson was a relatively new kid at my school. He’d only been there since 8th grade. He wasn’t outgoing, played no sports, was kind of overweight, and he had a case of acne that was about to get worse. He was mostly quiet and didn’t speak up in class unless he was called on to answer a question. He was a good student and a good guy.

He and I were in the same Spanish class together and were often paired up to practice. Danny had lived in Arizona and could actually speak some Spanish. When I would butcher up a word or phrase, he’d help me to say it correctly. Oddly though, when our Spanish teacher called on him to read aloud in class, Danny would mispronounce words and stumble as if it were ME reading the sentence in Spanish. I asked him why he did that, why didn’t he speak correctly when I knew that he could, and he just shrugged his shoulders. He was humble like that.

I liked Danny Wilson. He thought I was funny — I always like people who think I’m funny — and I liked making him laugh. Not only was he a good guy, kind, and polite, but he also shared some of the pastries he brought to school everyday with his friend, Tony. His mom would stop at the donut shop on their way to school every morning and Danny always had a white paper bag of yummy donuts! He preferred the jelly filled. And even though I was more of a cinnamon roll kind of guy, I never turned down a gift donut! By October of my 9th grade year, in addition to jelly donuts for Danny, his mom started buying a cinnamon roll for him to give to his friend.

As far as I knew, the two Danny’s hardly crossed paths except for Danny Owens to taunt Danny Wilson before school. For absolutely no reason at all, Owens singled him out to be ridiculed. Owens was strong, good looking, and popular. Danny Wilson wasn’t. I guess that meant that he was fair game. Owens started calling him “Donut Boy” and “Pillsbury Doughboy” when my friend would walk by in the morning.

I should have said something. I should have told Owens to knock it off and leave him alone. But I was afraid of angering the one guy who could elevate me from relative obscurity on the football team, to football hero with just one well thrown pass in my direction.

I was a hypocrite of the worst kind.

But one day everything changed.

That particular Friday started out just like the day before had, standing around in front of the school waiting for the bell to ring. But it was a game day, so our coach had us wear our football jerseys to class. Nothing too odd, really. I saw my friend, Danny Wilson, start to pass by the group of rich kids that included Danny Owens, who was holding court, along with his queen, the head cheerleader.

I heard Owens start to taunt my chubby friend with the usual name calling. Then something new happened. Owens, for reasons I never knew, stepped in front of him and blocked Wilson’s path. And then Owens pushed him in the chest. What happened next was something I have replayed in my head a million times since then.

Imagine this scene in slow motion.

Danny Owens pushes Danny Wilson in the chest … Danny Wilson drops his books — along with the white paper bag of delicious donuts!

From under Danny Wilson’s left arm slowly tumbles his notebook, Algebra book, Social Studies book, and other papers. From his right hand falls the white paper bag of splendid sugary sweets. See in your mind’s eye Danny Owens tilt his stupid head slightly forward with his eyes fixed on, and following downward, the books and white paper bag of confectionary delights. And now freeze that scene in your imagination. The books and white paper bag of yummy-ness suspended in midair. And now look closely at Danny Wilson’s right hand. Do you see it? That’s right. It has become a fist.

When you push the slow motion play button in your mind, you will see Danny Wilson’s right uppercut make contact with Danny Owen’s nose. A right uppercut that Owens never sees because his eyes are fixed on the falling books and white paper bag of wonderful goodness. Owens’ nose was broken before the books and the white paper bag of … well, you know … hit the deck.

Owens grabed his nose. Blood gets on the front of his #14 football jersey. Almost unseen, with all of the attention on The King holding his nose and crying like a little girl, was Danny Wilson, who calmly picked up his books and the white paper bag of you know what, and walked away with the same regard as if he’d just put a letter in a mailbox.

The kingdom had a new king.

But the new king wasn’t interested in the throne. Danny Wilson shunned the spotlight … but he was never taunted again.

Danny Wilson, and every magician, knows the value of distraction and misdirection. When we take our eyes off the main thing, off the most important thing, and put our focus on the distraction, the misdirection, the illusion, true success will elude us. We may ultimately fail. We might get poked in the nose.

Evaluate what’s important in your life. Find out what the main thing is and focus on that. Life has a way of offering you the distraction as if it’s the real thing, concealing the uppercut.

Don’t take your eyes off the main thing. And never judge a book by its cover.

— 30 —

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AND NOW, A WORD FROM OUR SPONSORS

I seldom talk about money, but occasionally we must all discuss the necessity of filthy lucre.

In the majority of cases, fees are due on the first of the month.

As previously announced this week, all new recruit fees will go up on June 1st., our first rate increase in almost 10 years. The increase will NOT affect boot campers who’ve been active in 2014. Your rates remain unchanged and will never go up.

However, if you’re an inactive boot camper — haven’t been on the Quarterdeck in 2014 — the rate increase will affect your fees, unless you return before June 1st. So, c’mon back! Lock in your old fee structure and return ASAP! Oh, and get your mojo back!

One more word about money and inactive boot campers, and it pains me to have to say this, but sometimes I get taken advantage of by inactive boot campers who, after an absence, return to the Quarterdeck for a week or so and then disappear again without ever paying — or even offering to pay — for the days they were present. It’s not fair and it’s not fair to those who faithfully and regularly guard against my homelessness by paying for the services provided by USMC Fitness Boot Camp. Thank you, guys!

New prospects for boot camp can come for a day at no charge, but if you’ve been a member of the program and you come back after an absence — and I certainly hope that you DO come back, I miss you — payment is expected upon your return. That’s only right and fair, don’t you agree?

Thanks everyone, for your understanding and cooperation.

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BOGA FOR ALL TOMORROW

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SUB-7 CHALLENGE!

Our Sub-7 Challenge will be Tuesday the 29th at 5:15am at the U of M track. If you want to take the challenge to run a timed 1 mile in under 7 minutes, let me know. We’ll have the challenge if we have at least 2 runners willing to challenge it!

Got questions? I have answers!

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PHYSICAL FITNESS TEST!

Weather permitting, we’ll have our first PFT of the year on Thursday, May 1 at all classes. More details to follow!

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TODAY’S NUTRITION TALK
by Staff Sergeant Ashley Holloway, 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.”)

Nutritional Science 101- Turning Protein into Muscle

Have you ever wondered how the protein you eat turns into muscle? When you eat eggs, turkey, beef, pork, and other sources of protein, your body uses about 8% of the calories from protein for muscle building and repair. Here is simplified tutorial adapted from Men’s Health on how it all works.

Step 1-Digestion: When you eat protein, enzymes from your stomach and small intestine break down protein into smaller pieces called amino acids (the building blocks of protein) and peptides (which are chains of at least two or three amino acids.) More enzymes in the small intestine further breakdown the peptides into amino acids for use throughout the body.

Step 2-Transport: Once the protein is broken down completely into amino acids, they travel to the liver through a vein called the hepatic (liver) portal vein. One of the jobs that the liver has, is to send out amino acids back into your bloodstream to be used by your muscles.

Step 3-Response: Your muscles are made up of woven bundles of muscle fibers. When you do weight bearing exercises like those you do at USMC Fitness Boot Camp, you develop small micro-tears in the muscle fibers. When this happens you body signals to your immune system that muscle repair is needed. Growth hormones, stem cells, and amino acids are all called in to help repair the damage.

Step 4-Construction: Amino acids are then weaved together to form myofibrils which are bundles of protein threads to be used in muscle building and repair.

Step 5-Repair and Growth: These bundles of protein threads are then fused with the damaged areas of your muscles to repair the micro-tears that were caused by exercise. These myofibrils not only repair the damage, but also help to make your muscles bigger and stronger.

——————————————————————

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 HALF-ASS OR KICKASS!

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.

These are the current 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.

—————————————————————

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!

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*
– 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 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
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

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

– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007

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
– 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
– Hank Brown 3/2004

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

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ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

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BOOT CAMP DISCOUNT

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

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

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USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

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

0645 M-F Inside the blue gym until April.

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

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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

Here’s how the discount works!

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

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

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

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

BE SURE TO TAG ME!

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

So log on and start getting your discounts now!

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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 becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


HUMILITY AND HUMBLE PIE — Sgt. Tony Ludlow blog post for 4/16/2014, USMC Fitness Boot Camp Memphis

Apr. 16th 2014

Remember the last time you learned a “life lesson?”

When we were kids we learned life lessons every day. You know the ones I mean, “dirt … bad, ice cream … good,” “cute little dogs will bite,” “cats don’t fetch,” “kissing dogs good, kissing girls better.”

At 23, I ran my first triathlon. I was a rather studly Marine type guy and thought the swim, bike, run thing would be fun. And at 23 I thought that I’d already accumulated most of the life lessons that I’d need.

I was wrong.

This is how my first triathlon jacked up my way of thinking.

The lessons began two days before the triathlon. At the encouragement of an older wiser friend, I applied a liberal coat of a new “rubber enhancing” product to my very narrow bike tires. I’d never heard of “Armor All” before, but my friend suggested that I put some of this rubber rejuvenator on my tires. He thought it would increase traction and make me faster. Sounded good to me.

I was wrong.

On a short bike ride two days before the race, and with a nice liberal coat of that new stuff on my tires, I leaned hard and fast into a sharp right-hand turn. In a nanosecond, my bike slid out from under me and we both went airborne, but only momentarily. The whole right side of my body, from my right ankle to my right shoulder, became a human eraser skidding across the pavement, proving the law of gravity and momentum. Grinding along the asphalt at about 25 miles an hour, small rocks, pebbles, and other “road debris” became embedded into my soft underbelly. This gave me something euphemistically known among cyclists as “road rash.”

I lined up for my first triathlon two days later with my whole right side covered in a liberal coat of Neosporin.

First Life Lesson Learned from First Triathlon: “Armor All on bike tires, bad. Neosporin on road rash, good.”

If you’ve ever done a triathlon you know that the scariest part of the race is the swim start. There are just too many bodies and not enough water to swim in. It’s just confusion. It’s a human washing machine. Back in those greener days of the sport, event organizers crowded us up in a big herd on the sandy shore of a lake, aimed us toward a small eddy of the lake, then fired the starting gun, sending hundreds of running athletes toward the same little 16 ounces of water to swim in. You ran in through shallow water until it became deep enough to start swimming.

Once the swimming started, the race turned into a thrashing, kicking, slapping, and elbowing affair, similar to marriage. All of us tried to make some sort of swimming motion; all of us in this little fishbowl flailing about. It was crazy! You kicked others as others kicked you. You gouged others in the head, as others gouged you in the head. It wasn’t personal, it was just triathlon.

Second Life Lesson from First Triathlon: “Don’t take it personally when others kick you.”

Thankfully, all of that madness at the beginning of the swim start only lasted for about 5 terrifying minutes. After that, the field of participants starts to spread out and you can find a little pocket of semi-private water to swim in. At that point, you can actually start to make strokes that resemble swimming, and not just flopping about trying not to drown.

Unfortunately, in that initial chaos of my first triathlon, my goggles had practically gotten knocked off by the kicking and gouging of others and was cockeyed on my head. They’d become worthless and filled up with water. Plus the “road rash” running the length of my right side stung from the water. And even though the other swimmers weren’t trying to hurt me, every time they kicked or grabbed my right side, it hurt more than just a little.

“Why am I doing this again?” thought I.

Third Life Lesson from First Triathlon: “Keep swimming forward! Always forward! You’ll drown if you stop!”

After about 20 minutes of swimming, I got a glimpse of the finish line coming up. Thank God! A few more minutes of swimming and I could see swimmers ahead of me standing up and running toward the shore! At last, I reached water shallow enough to stand up in and I started running out of the water.

In a mad dash, we were all running around, trying to find our cycling clothes. The early days of the sport didn’t have a “transition area” so there wasn’t a place to rack your bike in an organized way. Bikes were everywhere, leaned against trees, bushes, cars, whatever, wherever. It was a mess! The whole area looked different now, seeing that area coming from the lake, I was disoriented and desperate to find my clothes and get to the changing tent.

Yes, there was a changing tent. There was one tent. Singular. One tent. For everyone.

In those days, we changed out of our swimsuits and put on full fledged cycling clothes, as if we were going to race in the Tour de France. Nowadays triathletes compete in one suit, never stopping to change clothes from swim, bike, and run. But that wasn’t the case back in the late 70s and early 80s when the sport was brand new and none of us really knew what we were doing. So we changed clothes for every leg of the race.

The changing tent was a giant green army tent (think MASH 4077) with very little, if any, light inside. You could barely see inside the tent, with the only light being the early morning light coming in from the front door flap of the tent. There also wasn’t a “boy’s side” or a “girl’s side.” We all ran into the tent and frantically tried to find a place inside to change. Once inside, my eyes adjusted to the dimly lit conditions and I could actually see the person next to me.

The attractive naked female person next to me.

Ordinarily, an attractive naked woman within arms length of me in a dimly lit room would be cause for celebration and high fives! Such was not the case! I couldn’t have cared less. I was in a hurry to get moving. I hardly paused at all in my frenzied fumbling, trying to change into my Tour cycling clothes and get out of that tent!

Imagine that!

Fourth Life Lesson from First Triathlon: “Sigmund, you were wrong, it’s not ALWAYS about sex.”

Once I had changed, gotten on my bike, and was riding down the highway, I found some other guys to group up with. Drafting was allowed in the early days of triathlon, so we formed up like the peloton seen in professional bike races. There were about 10 of us riding together.

Being the lead rider isn’t being “in the lead.” Being in front is a duty. Being in front is doing most of the work. You see, the front rider in those groups is working hardest because he’s riding against wind resistance. Everyone behind the lead rider can kind of coast in the slipstream. Group riding etiquette says that everyone takes their turn at the front and it also means that there’s a fresh rider at the front, ensuring that the group will ride faster as a group than a single rider could do alone.

So there we were, riding like the wind on our fancy expensive Italian and French made bikes, wearing fancy cycling shoes, fancy cycling shorts, fancy aerodynamic cycling helmets, and fancy tight fitting colorful cycling jerseys. We were doing our best to imitate those colorful cycling teams seen racing in Europe. And I have to admit, I felt pretty cool, riding fast and looking like I was riding on the Champs-Élysées!

After about 6 miles into this 40 mile bike race, we became aware of a faint mechanical sound somewhere in the distance behind us. Somewhere back there, something was making an awful sounding mechanical sound.

It was making a grinding scraping metal against metal sound. Because we were in a rural area, I thought a farmer had entered the road behind us driving an old tractor, maybe dragging an old rusty combine or plow. None of us turned around to look. That would have violated proper “peloton protocol.” And it would have looked uncool too. Looking back was for sissy-boys, NOT for us cool guys.

As the noise got closer I became aware of a sound that was missing. There was no tractor engine noise. But that sound of rusty, grinding, metal against metal scraping kept getting louder and closer. We murmured among ourselves about the noise and the source of it, but none of us looked back.

At last the noise reached us and was starting to pass our peloton. That’s when we got our first glimpse of the old farmer and the rusty old combine. Turns out that it wasn’t a rusty old combine at all. It was a guy on a bike!! WHAT???

We looked to our left, and passing us, yes PASSING us, was a guy riding a nasty old, rusty, dirty looking early 1970’s era “Sears Free Spirit 10 Speed Racer.” We were being passed by a bike made out of plumbing pipe and sold in a hardware store! None of us would have been caught dead on that bike, much less compete on it! And to make matters worse, the dude passing us was wearing a ratty old t-shirt, cutoff blue jeans, a FOOTBALL helmet, and Chuck Taylor high-tops that were LITERALLY duct-taped to his pedals.

And did I mention that he was PASSING US??!!!

Awwwww haaaal nooo!!!

This would NOT do!

In one determined simultaneous move, we stood up on our pedals and sprinted past that upstart hayseed racer wannabe, putting him in his proper place BEHIND us! How DARE he try to pass US?! Did he have no respect for our coolness, for the glory of our beautiful, shiny, new bikes? But the thing is … he gained on us, he caught us, and the only thing that kept him from passing us completely was our united efforts to keep him from passing us!

Fifth Life Lesson from First Triathlon: “It’s not about the bike … it’s about the motor.”

The rest of the bike race was concluded without further incidence. We raced as fast as we could to the end of the bike leg and to the transition of the bike to run. The organizers had porta potties at the transition area, so I ducked into one of them, changed into my running clothes, and took off on the last leg of the triathlon, an 8 mile run up and down some horrible hills, but not before I gulped down three FULL cups of Gatorade. Turns out that wasn’t a good idea. A half mile into the run and I had to duck into the bushes alongside the county highway we were running for 8 miles to the finish.

Then at about 2 miles into the run I heard another sound. No, not the sound of grinding metal against metal, but the sound of feet. I could hear the footfall of some guy gaining on me. Since I don’t particularly like being passed, I thought I’d better speed up a little, so I increased my speed, thinking that it would hold him off, but I could still hear the sound of his feet hitting the deck moving quicker than I was. What??? He’s gaining on me?

OK, “time to make him hurt,” I thought. So, I sped up a little more.

But no, this guy kept coming!

“OK, dude … you wanna race? FINE! C’mon then … I got somethin’ fuuh ya … I’ll let you get up close and then I’ll make you hurt, I’ll start sprinting,” I said to myself.

That’s what I was thinking right up to the point where SHE got right next to me!

That’s right … SHE! She was PASSING me!!! She was some little sawed-off 5 foot nothin’ of a girl!! A GIRL?!! It was the first time in my life that a girl ever bested me in a sport of any kind. My Neanderthal ego took a big hit that day — a huge hit — as the pitter patter of Little Ms. Smartypants passed me, her evil little ponytail swaying in the wind. I tried to catch her … but … well … she was FAST!!! In racing parlance, to get passed by a girl is to get “chicked.” (I have been “chicked” in every single race since then!)

Sixth Life Lesson from First Triathlon: “It’s not about gender either.”

By the way, I did this triathlon 5 years in a row and this same girl passed me at the same spot EVERY TIME! By the third year, I was paranoid approaching the 2 mile mark. “Where IS she???” Knowing that she was about to appear, like the she-devil she was!

The rest of the run leg of that first triathlon went as expected. Up and down hills in sweltering heat and humidity. The finish line was on a horse racing track inside a fairgrounds. Runners were to enter the fairgrounds, run onto the track, and take one lap around the track to the finish. So with “Rocky,” “Chariots of Fire,” and “Eye of the Tiger” blaring from the big speakers set up in the infield, I entered the horse racing track and tried to pick up the pace a bit. I wanted to finish strong.

With about 150 yards to go, I started hearing a wheezing gasping sound from someone behind me. “Good lord, someone’s dying,” I thought. But the thing was, the dying sound was getting closer! What???? The dying guy was gaining on me???? That’s not right! How’s that even possible?

With about 100 yards left in the race, the “dying guy,” with the gray hair, passed me. PASSED ME! I tried to keep up with him. I tried to stay near him. But I was spent. He wasn’t.

The old dude beat me!

I crossed the finish line, proud of my first triathlon. My finish time was respectable, not bad at all. I was proud. But post-race, all I could think of was finding the “dying dude.”

You know how people linger after races, eating free snacks and gulping down Gatorade. The gray haired gentleman (aka “the dying dude”) was eating a banana when I found him.

“Congratulations on a great race!” I said to the man who humbled me at the end.

“Oh, thanks,” he said, kind of embarrassed.

“You passed me right there at the end … and you were moving pretty fast!” I said.

“Oh, sorry ’bout that,” he said with a slight chuckle that said that he wasn’t sorry at all. And then he added, “I hope you’ll forgive me.”

“Sir, I hope you won’t be offended by my question … but … how old are you, if you don’t mind me asking?”

Sticking his chest out with pride, he said, “I’m 65 years old!”

“You, sir, are my new role model … my goal … my HERO!!!”

And this unknown 65 year old man has been my hero ever since.

Seventh Life Lesson from First Triathlon: “It’s not about age either.”

Those things I learned in my first triathlon have been true in my life and not just about triathlon. It shattered many of my misplaced notions and prejudices. It helped to realign my thinking about things. They were not exactly the lessons I thought I would learn, but proof that one of the cool things about life and about sport is that we can continue to learn, with or without the humble pie!

— 30 —

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We will stand-down on Friday. The church athletics and training are closed for Good Friday.

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AND NOW, A WORD FROM OUR SPONSORS

I seldom talk about money, but occasionally we must all discuss the merit and need of filthy lucre.

In the majority of cases, fees are due on the first of the month.

As previously announced this week, all new recruit fees will go up on June 1st., our first rate increase in almost 10 years. The increase will NOT affect boot campers who’ve been active in 2014. Your rates remain unchanged and will never go up.

However, if you’re an inactive boot camper — haven’t been on the Quarterdeck in 2014 — the rate increase will affect your fees, unless you return before June 1st. So, c’mon back! Lock in your old fee structure and return ASAP! Oh, and get your mojo back!

One more word about money and inactive boot campers, and it pains me to have to say this, but sometimes I get taken advantage of by inactive boot campers who, after an absence, return to the Quarterdeck for a week or so and then disappear again without ever paying — or even offering to pay — for the days they were present. It’s not fair and it’s not fair to those who faithfully and regularly guard against my homelessness by paying for the services provided by USMC Fitness Boot Camp. Thank you, guys!

New prospects for boot camp can come for a day at no charge, but if you’ve been a member of the program and you come back after an absence — and I certainly hope that you DO come back, I miss you — payment is expected upon your return. That’s only right and fair, don’t you agree?

Thanks everyone, for your understanding and cooperation.

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BOGA FOR 0530 AND 0645, BOGGING FOR 5:45pm TOMORROW

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SUB-7 CHALLENGE!

Our Sub-7 Challenge will be Tuesday the 29th at 5:15am at the U of M track. If you want to take the challenge to run a timed 1 mile in under 7 minutes, let me know. We’ll have the challenge if we have at least 2 runners willing to challenge.

Got questions? I have answers!

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PHYSICAL FITNESS TEST!

Weather permitting, we’ll have our first PFT of the year on Thursday, May 1 at all classes. More details to follow!

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INCLEMENT WEATHER POLICY — can you believe that it’s mid-April and I’m still posting this?

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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside.

The 0645 class is NOW OUTSIDE!!

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TODAY’S NUTRITION TALK
by Staff Sergeant Ashley Holloway, 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.”)

A New Weight Loss Superfood?

Spring is the season of weight loss. In order to reach their weight loss goals by summertime, many people reach for gimmicks, fad diets, unnecessary supplements, and the like, hoping they have stumbled upon the magic combination that will somehow transform their bodies in record time.

This is why the diet and weight loss industry is making money hand over fist.

The latest “magic pill” that seems to be making the rounds is Garcinia Cambogia, but is it really the answer? Does it really work?

The fruit Garcinia Cambogia, also known as the gambooge fruit and as the Malabar tamarind, is a red or yellowish fruit about the size of an orange, but resembling the shape of a pumpkin. It is grown in the forests of Indonesia,India, and Myanmar. The rind of this fruit has been used for years in chutney’s and curries.

In the late 1960s, scientists identified a substance in the rind of the fruit called hydroxy citric acid, or HCA, which seemed to have some potentially attractive qualities. They found that HCA appeared to stop an enzyme in the body from turning sugar into fat.

HCA has also been said to suppress the appetite by increasing serotonin levels. Serotonin is a neurotransmitter in your brain that makes you feel good. It is thought that by increasing serotonin levels, HCA improves mood and suppresses the response to react to stressful situations by reaching for food. Therefore, you eat less food and lose weight.

A fruit extract that could interfere with the body’s production of fat? The appeal is obvious. However, good results in test tubes and labs do not always translate to an entire human being.

Unfortunately, the research for Garcinia Cambogia and HCA are lacking. Some animal studies of HCA have shown that mice taking the substance ate less, lost weight, and produced less fat from sugar, but human studies had more conflicting results, with the majority of studies showing no benefit over a placebo.

Even The Dr. Oz Show website, which recommends the supplement, stated “With proper weight-loss efforts (dieting and exercising), the average person taking HCA lost an average of four pounds a month.” Hmmmm … very interesting! I don’t think you have to be a Registered Dietitian to read between the lines on that one! Most all of us know that with proper diet and exercise you can easily lose an average of four pounds a month WITHOUT taking HCA!

Despite the popularity of Garcinia Cambogia, it is difficult to track how effective the supplements are. The preparation of products varies between manufacturers and can vary from batch to batch, as well. These facts makes it difficult to compare one brand to another or even to measure the effects of a single brand. So remember, the FDA does not put chemicals sold as nutritional supplements under the same burden of proof as pharmaceuticals. In fact, supplement makers only have to make their products safe to eat and responsibly label them, but no evidence of their benefit has to be provided.

Though Garcinia Cambogia may not be effective, it does appear to be safe. The fruit itself is safe to eat, and clinical trials have shown it’s safe to take the fruit extract or HCA— at least for 12 weeks, the length of the studies.

However, do take caution. Garcinia Cambogia has side effects – it may lower a person’s blood sugar, interacting with diabetes treatments and has also been linked to muscle breakdown in those who take statins. The fruit has not been adequately studied in pregnant women or women who breastfeed and may be a problem for patients with Alzheimer’s or other forms of dementia.

Until Garcinia Cambogia is researched further, I would save my money and spend on things that I know benefit your health, such as a new pair of running shoes or a month of USMC Fitness Boot Camp!

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

INCREASE YOUR WEIGHTS!

YOU GET OUT WHAT YOU PUT IN!

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

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

YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!

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

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

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EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

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

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SUB SEVEN CLUB!

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

Congratulations to the following members of the Sub Seven Club:

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.

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VETERAN BOOT CAMPERS!

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

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*
– 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 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
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

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

– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007

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
– 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
– Hank Brown 3/2004

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

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ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

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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 Inside the blue gym until April.

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!

—————————————————

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 becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

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 »


For Peter Carr — Sgt. Tony Ludlow, blog post for 4/9/2014

Apr. 9th 2014

You won’t believe that this could happen.

What I’m about to tell you happens more than I wish that it did.

People join USMC Fitness BOOT CAMP. They work hard and get great results. These same people improve their health and fitness. These same people feel better than they’ve felt in years … and then … sometimes … people quit coming.

WHAAAAT????

The VERY same people who were losing weight, getting fit, feeling great, and achieving their goals … JUST quit coming.

INCONCEIVABLE!! (Think “Princess Bride” here!)

Some of those people are ACTUALLY reading this right now.

Is it you?

YOU, THERE!

I know how it happened. I hear it all the time.

It begins with a single missed workout.

And then another missed workout.

And then suddenly, you’ve missed a week.

Then two weeks goes by.

Then a month, a month is missed.

Then monthS missed..

You NEVER intended to miss at all, right? I mean, you didn’t sit down with your planner or your scheduling software program and write “Quit Being Fit” on an open date.

You never INTENDED to lose your way … to fall off the wagon … to allow yourself to regain the weight you’d lost or to lose the fitness that you’d worked so hard to achieve.

You never intended to wander into Turdville.

You never intended to start wearing those “fat” jeans again. Right?

Former boot campers come back to the Quarterdeck all the time and they all say the same thing: “Tony, can I come back? The best I ever felt was when I was doing boot camp with you … ”

“Then why did you quit, you BONEHEAD?!?” I want to ask. But I don’t. Usually.

The answers, varied and slightly different, all contain the above explanation. Quitting was unintended.

Dr. Wayne Dyer’s book, “The Power of Intention” speaks to the necessity of living intentionally. You control events, instead of events controlling you.

Of course, few ever say, “Well, I didn’t go to work on Monday … and then Tuesday I didn’t get up in time … and by Friday, I hadn’t gone to work all week!”

The differences in the things that we quit doing unintentionally and the things that we perform consistently are a sense or urgency, obligation, duty, and option.

But we really really canNOT look at our workouts as optional or as a hobby. We simply can’t. It’s like saying that brushing our teeth is a hobby.

We MUST view our duty to maintain, enhance, and increase our health and fitness as an important privilege. An important obligation! Your health and fitness are priceless and cannot be underestimated!

Over 225 years ago, Thomas Jefferson wrote this to his favorite nephew, Peter Carr:

“…It is your future happiness that interests me, and nothing can contribute more to it (moral rectitude always excepted) than the contracting a habit of industry and activity. Of all the cankers of human happiness none corrodes with so silent, yet so baneful a tooth, as indolence. Body and mind both unemployed, our being becomes a burden, and every object about us loathsome, even the dearest. Idleness begets ennui (änˈwē, a feeling of weariness and dissatisfaction with life: boredom) ennui the hypochondria, and that a diseased body. Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.”

If you’ve been out there in Turdville … slacking … losing it … listless … weary … dissatisfied … let me remind you that you can come back. You can just pick right up with $75 a month. If you come back now, you can have the rest of April and ALL of May for that fee! ($75 an hour is the going rate for personal training … for ONE HOUR!) Now that’s how badly I want you back! Not just for me. Your $75 isn’t going to add much wealth to my wallet. Most of you will pay much more than that for one meal, or one bottle of wine, at a nice restaurant. But this will be good for YOU, and when it’s good for YOU, it’ll be good for me! I’m not motivated by money, as my CPA will attest! I’m motivated by being of use, being of service, being a means to your happiness and health. I’m motivated by laughter and fun!

Lastly, if you’ve been reading this newsletter for years but have never joined … don’t be skeert! Everyone is nervous or a little scared at first. But just do it! I won’t bite. I haven’t bitten anyone in over 3 years!!!

USMC Fitness BOOT CAMP is my fitness foundation and it can be yours too … or again! It gives me the foundation for my other physical activities. If you play tennis, softball, basketball, golf, swim, cycle, hike, ski, … whatever your activities are, you’ll be better and more competitive by having a BOOT CAMP foundation! If it’s good enough for Marines in combat, it’ll be good enough for you!

“Ask your doctor if getting off your ass is right for you.” (I read this yesterday on a t-shirt and LOVED it!)

Come on back! The Quarterdeck is calling your name!

—————————————————————

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

————————————————

BOGA FOR ALL TOMORROW

Don’t you think it’s time to move up in weights? Don’t you think that heavier dumbbells are in order?

———————————————

24TH HALF MARATHON TRAINING CONCLUDES THIS WEEKEND!

Our 24th Half Marathon Training Session CONCLUDES this weekend! The forecast looks GREAT for a Sunday morning 2hr 30min run.

If that changes, and we have to run on Saturday, I’ll let you know by noon on Friday.

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SUB-7 CHALLENGE!

Our Sub-7 Challenge will be Tuesday the 29th at 5:15am at the U of M track. If you want to take the challenge to run a timed 1 mile in under 7 minutes, let me know. We’ll have the challenge if we have at least 2 runners willing to challenge.

Got questions? I have answers!

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PHYSICAL FITNESS TEST!

Weather permitting, we’ll have our first PFT of the year on Thursday, May 1 at all classes. More details later!

———————————————————

INCLEMENT WEATHER POLICY

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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside.

The 0645 class is NOW OUTSIDE!!

———————————————————

TODAY’S NUTRITION TALK
by Staff Sergeant Ashley Holloway, 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.”)

The Keys of Post-Exercise Recovery
By Ashley Holloway, RD, LDN
If you are a member of USMC Fitness Boot Camp then you know what you need to bring with you in order to have a successful workout: a mat, a set of weights (the heavier the better), a bottle of water, proper shoes, and a can do attitude! These things will all ensure that your workout will go smoothly. But to reap the full benefits of USMC Fitness Boot Camp, you also need to think about what you do once the workout is over!

As you continue to come to boot camp and exercise, and your body begins to adapt to the exercise and with time you are rewarded with a stronger core, a fitter body, stronger muscles, increased endurance levels, and improved oxygenation. The bootcamp workouts themselves are what drive these positive changes, but it is during the post workout period that the actual physiological, and biological changes take place.

If you do not adequately recover after exercise, you place yourself at risk for illness and injury, and you decrease your body’s ability to adapt to the exercise itself.

There are three major keys to optimal post-exercise recovery: Proper hydration, fuel replacement, and restoring your body’s biochemical balance (reducing inflammation and oxidation, repair of tissue damage, and restoration of normal immune function).

Research has shown that eating and drinking fluids after endurance exercise, such as running, helps to rebuild worn muscles and primes the body for the next training session or race.
Drinking fluids after exercise is very important, but failing to eat the right foods after exercising — or worse yet, skipping the post-workout meal altogether — may potential cause harm to our bodies.
When we eat carbohydrates such as fruit or grains, these carbohydrates are quickly broken down in our bodies as glucose to be used immediately or can be stored in our livers and our muscles as glycogen to be used later. When we exercise, our bodies turn the stored muscle glycogen back into glucose to be used as fuel by our muscles.
Since it takes approximately 20-24 hours of consuming carbohydrate rich foods to completely refill these glycogen muscle stores, it is important to start refueling as soon as possible after a run or workout.
Eating carbohydrate foods within two hours of endurance exercise is essential to building adequate glycogen stores for continued training, but it is best to start within the “carbohydrate window” the 15 to 30 minutes of time after a long run or exercise session where our bodies tend to act like a nutrition sponge.
Several studies have shown that we should aim to take in 0.5 to 0.7 grams of carbohydrate per pound of body weight (about 75-105 grams for a 150-pound adult) within 15 to 30 minutes after exercise and we should try to consume another 0.5 to 0.7 grams of carbohydrates per pound again every two hours for the next four to six hours after exercise. As a reminder, 15 grams of carbohydrates equals ½ cup of juice, or one cup of milk, or one slice of bread
It is important to remember that unless you are training very heavily or are planning on exercising later in the day; most of us do not need to strictly follow these guidelines. As long as you eat enough carbohydrates over the first 24 hours after exercise, your muscle glycogen stores will be adequately replaced.
Carbohydrates are the fuel of choice after exercise, but eating small amounts of protein, about 15 to 30 grams, in a post-run snack may provide needed amino acids for muscle repair. These amino acids also serve as a fuel source for immune cells that help fight off infection.
Note one egg, one cup of milk and one ounce of meat each contain about 7 grams of protein. Aim to get no more than one gram of protein for every four grams of carbohydrate that are eaten. Eating more protein than this can have a negative effect because it can slow carbohydrate replacement and rehydration.
Lastly, make sure your diet is full of naturally brightly colored fruits and vegetables. Foods such as red bell peppers, berries, and fruit juices contain antioxidants that help decrease inflammation and oxidation of tissues that can delay tissue repair.

Some great post workout snack and meals to try include: chocolate milk, a bowl of cereal with milk, a bagel topped with cheese or peanut butter with a piece of fruit, yogurt topped with berries and dry cereal, pudding, smoothies, fig bars with a glass of milk, leftovers from the night before such as chicken with rice and mixed vegetables,

Remember, eating for peak performance is important. Refueling your bodies at the right time, with the right foods, is critical to recovery, and helps get your body ready for that next session of USMC Fitness Boot Camp

——————————————————

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 HALF-ASS OR KICKASS!

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!

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SUB SEVEN CLUB!

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

Congratulations to the following members of the Sub Seven Club:

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.

—————————————————————

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!

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*
– 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 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
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

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

– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007

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
– 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
– Hank Brown 3/2004

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

——————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————————

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 Inside the blue gym until April.

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!

—————————————————

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 becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

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 »


SHUT UP AND JUST DO IT, TOM!

Apr. 2nd 2014

I was in Tuscan for a friend’s wedding in early April 2007 when I got some bad news.

A couple of days before I left Memphis, I called my CPA, Tom Farrar, to set up a meeting to do my taxes. I hate doing my taxes. Being self-employed means that I’m taxed at a rate of about 36%. Since I don’t get a refund, but instead get to pay, I usually wait until the last minute to get with my CPA. It’s drudgery. It’s tedious. It’s terribly boring. And I hate writing those checks. But I rationalize it by imagining that I’m paying the salaries of Marines in harm’s way.

And to those of you who do taxes for a living, God bless you.

Anyway, I got Tom’s voice mail and left a message, asking him to call me so that we could set up an appointment. By the next day, I still hadn’t heard from Tom, so I called him again. And again, I got his voice mail. I called three or four more times and never heard anything.

When I was at the airport in Phoenix, I called Tom again and again got no answer. This was not like him at all.

Tom was a former Air Force guy and a numbers genius. But he was also an overweight, hyper-type-A personality that concerned me from the time day I met him. He was conscientious, a stickler for details, and usually returned his calls within an hour.

“Tom, you need to come to Boot Camp … I promise you’ll like it and it’ll make you feel better,” I used to tell him. But he would always laugh it off and promise me that he’d come “one of these days.” He’d usually remind me that HE had joined the Air Force on purpose and NOT the Marine Corps. He wasn’t interested in exercise and such.

I had worried that Tom was a walking time bomb … a heart attack just waiting to happen. I badgered him, sweetly invited him, tried to shame him, and attempted to humiliate him over the years in an effort to get him to take care of himself and get in shape. I tried everything.

“All of that gung-ho exercise and running around getting shot at is for you Jarheads,” Tom had joked.

While waiting for my return flight home, I called one of our mutual friends to check on Tom.

“Cathy, I’ve called Tom several times and left him a voicemail every time, but I’ve not head back from him. Do you have any idea what’s up?” I asked.

“Oh, Tony you’ve not heard?”
“Heard what, Cathy? What’s up?”
“Tony, Tom is dead.”
“WHAT?? What do you mean he’s dead??” I said.
She explained that Tom had walked outside to get his newspaper, bent over to pick it up, and dropped dead in his front yard of a massive heart attack.
Tom had run out of days.

Unnecessarily.

Completely preventable.
Tom never came to Boot Camp. He never let me help him.
In honor of my friend Tom, the month of April became our “Bring a Friend to Boot Camp Month!”

You can bring a friend to Boot Camp during April for a FREE DAY or two! No strings attached. I won’t try to sell to your friends. I won’t collect their contact information to put the “full court press” on them. This isn’t a veiled attempt to get more prospects for me to call or email. Your friends can come and go without fear that I’ll be contacting them. No strings and no pressure. I want what you want. Your family and friends living more healthy and vibrant lives … for as long as possible!
So, what’s in it for you?

The Boot Camper who brings the most friends and has the most points will get $100!! US Legal Tender. Not 100 Dollars in Boot Camp Bucks! The campaign ends on Wednesday, April 30th.

Here are the rules:

1. Your visiting friends need to be genuine prospects for membership, so no out of town visitors will count toward your total number of friends for the contest. Members of other fitness programs, instructors at other fitness programs, basically anyone who has NO INTENTION to join us, but would only come to allow you to win the money, are NOT genuine prospects. Please don’t invite them just to pad your numbers. Thanks! For each legitimate prospect you bring, you’ll get 1 point for each new visitor.

2. Repeat visitors don’t count beyond their first visit – so you can’t bring your friend Bob 15 times during April and count it as 15 friends!

3. If your visitor joins the program, you get an additional 4 points, for a grand total of 5 points.

Whoever has the most points by the end of business on Wednesday 30 April, wins $100.00!

We live in one of the fattest, most unhealthy, cities in the country. That practically makes us one of the fattest cities in the world. NOT the kind of statistic that we can be proud of.

When our community is at risk, when it’s unhealthy and unfit, we all pay the price in higher health insurance and higher health care costs. We pay more for medical care and medication. We say goodbye to our loved ones entirely too soon.

We all have family and friends who are at risk, who need to lose weight, who need to start exercising. Our friends and family aren’t getting better with age. Overeating and leading a sedentary lifestyle is making them ill. They’re falling apart. Things get ugly. People get weak. Our loved ones get frail. Quality of life suffers and degenerates to nothing interesting or exciting. Sickness prevails.

Ask them to come with you to Boot Camp. It may be the greatest act of love that you can show them. And if they won’t come with you, encourage them to start doing something.

I wish I’d been more persistent in inviting Tom.

Tony Ludlow, USMC Fitness BOOT CAMP Memphis

– 30 –

————————————————

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

————————————————

BOGA FOR ALL TOMORROW

Don’t you think it’s time to move up in weights? Don’t you think that heavier dumbbells are in order?

———————————————

24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend. The forecast looks good for a Sunday morning 1hr 30min run.

If that changes, and we have to run on Saturday, I’ll let you know by noon on Friday.

—————————————————

INCLEMENT WEATHER POLICY

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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

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

———————————————————

TODAY’S NUTRITION TALK
by Staff Sergeant Ashley Holloway, 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.”)

Nightmare Breakfasts!

Just like your momma told you, breakfast is the most important meal of the day. Eating breakfast jump starts your metabolism and refills your liver glycogen stores that have been depleted overnight. Missing this important meal will not only leave you with low energy levels, it can slow your metabolism, and can lead to overeating later in the day. Not a good weight loss or weight management strategy.

Trying to decide on what to eat for breakfast can be tricky. Many breakfast foods that look or sound healthy actually may be nutritional nightmares packed with sugar, fat, and calories. Here a few of the worst offenders found by Men’s Health Magazine.

1. Quaker 100% Natural Granola Cereal. This cereal packs a hefty 420 calories, 10 g fat (1 g saturated), 26 g sugars, 10 g fiber into one tiny one cup serving size. That is more sugar than 3 glazed donuts! If you want to splurge on this granola, I suggest you sprinkle a few tablespoons as a topping for your low fat yogurt. If you are looking for a healthy cereal, reach instead for Shredded Wheat which has only 160 calories per cup, no sugar and 6 grams of fiber.

2. Starbucks Blueberry Scone. This tiny fruited triangle looks healthy, but with 460 calories and 17 grams of sugar, this harmless-looking scone has more than double the sugar of a chocolate covered donut. And since it only has 2 grams of fiber to offset that sugar, so you’ll be looking at a massive blood sugar spike. A healthier and more filling option is their Reach instead Bacon & Gouda Artisan Breakfast sandwich. It is high in protein, contains only a little sugar and has 100 less calories than the scone.

3. IHOP Harvest Grain ‘N Nut with Warm Blueberry Compote. Mmmmm, these pancakes sound both healthy and delicious, but the name is definitely misleading. These whipped cream topped pancakes pack in 1,120 calories, 66.5 g fat and 27 g sugars. And this is BEFORE you add a side of eggs, bacon, and hash browns. A nutritional nightmare for sure! If you really like pancakes and waffles, the Belgian Waffle with Cinnamon Apple Compote is a much better choice at only 500 calories and 17.5 g fat.

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

INCREASE YOUR WEIGHTS!

YOU GET OUT WHAT YOU PUT IN!

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

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

YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!

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

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!
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EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

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

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SUB SEVEN CLUB!

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

Congratulations to the following members of the Sub Seven Club:

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.

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VETERAN BOOT CAMPERS!

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

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*
– 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 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
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012

Over 3 years is a Sergeant
– 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
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011

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

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Jeff Lee 1/2006*
– Anne Mead 2/2005*
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007
– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007

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
– 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
– Hank Brown 3/2004

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

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ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

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BOOT CAMP DISCOUNT

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

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

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USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

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

0645 M-F Inside the blue gym until April.

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

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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

Here’s how the discount works!

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

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

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

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

BE SURE TO TAG ME!

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

So log on and start getting your discounts now!

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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 becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

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