Sergeant Tony's Blog

Archive for August, 2014

Being Chicked! — Sgt. Tony Ludlow, blog post for 8/27/2014

Aug. 27th 2014

The first book that I ever read was a book about running. Well, maybe not technically. But the very first sentence that I ever read was about running.

“See Dick run.”

That was the first sentence that I ever read in my life.

Running — pure running that wasn’t associated with some sport I was playing — has been a part of my life since I was 18. I’ve been running ever since. I started coaching other runners in 1981.

Huffpost Healthy Living posted an article last week entitled “19 Reasons to Start Running.” None of those 19 reasons were anything new to me and if you’re a runner they wouldn’t be news to you either. I like the list. It’s a good one. But there’s nothing on that list that runners don’t already know.

I started keeping a journal of my running and weight lifting workouts beginning in 1977. When I moved back from Japan in 1998, I packed a box with the 8 precious journals I’d written in and filled up, covering 20 years of weight workout diary notes, running workouts, notes, and race results, triathlon training, notes, and race results, as well as nutrition experiments, equipment analysis, training ideas, trial and error approaches, and everything else you could imagine that covered my personal health and fitness journey.

When my shipment from Japan arrived here in Memphis, guess what was missing? I was devastated. The knowledge, experience, and wisdom gained over two decades was lost, along with everything else in that box. The written journals were lost, but the knowledge, hopefully, remains. One of the things in journal #2 was the lessons learned from my first triathlon.

In honor of Scot Bearup’s triumphant completion of the Louisville Ironman Triathlon this past weekend, I give you the lessons I learned doing my first triathlon in 1979. Oh, no need to worry that my performance in that triathlon might overshadow the awesome achievement of our friend, Scot … as you will see.

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 —

And Scot Bearup? He’s my new hero!

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– “CARDIOGA” FOR ALL TOMORROW!
That’s 23 min. of cardio followed by 23 min. of runner specific yoga! I’ll see you in the gym.

– COLLEGE GAME DAY BEGINS THIS WEEK!
During college football season wear your favorite team’s shirt or hat or other gear every Friday! (Or whenever your team plays!)

– HALF MARATHON TRAINING BEGINS ON SEPTEMBER 7

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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.”)

Hot! Hot! Hot!

The temperature and humidity has made for a very hot August. This increases your risk of dehydration and even life threatening hypernatremia if you exercise in the Memphis heat. But just how much and what kind of fluid should you be taking in?

For those shorter runs and for some general hot-weather fluid tips, try these tips adapted from the American College of Sports Medicine guidelines:

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

During exercise: Drink 6 to 12 ounces of cool fluids (water is fine) every 15 to 20 minutes. If your exercise session or run is less than an hour, a sports drink is not needed. These drinks contain calories, many up to 200 a bottle and can add to weight gain if they aren’t counted.

If, however, you are to be exercising longer than 60 minutes, you will definitely benefit from the extra sugar/carbohydrates and electrolytes from a sports drink. The carbohydrates help to fuel your muscles and the electrolytes, especially sodium and potassium, reduce urine output, speed the rate at which fluids empty the stomach, promote absorption from the small intestine, and encourage fluid retention.

After exercise: Be sure to continue drinking after your exercise session is over. You can weigh yourself before and after your runs. Try to drink about 24 ounces of fluid for every pound lost. Don’t forget to include some sodium (salt) either in fluids or with the post- exercise meal. Sodium can help in the rehydration process and increase your desire to drink.

If you are curious to see just how much fluid you really need when you exercise, then be sure to check out the USA Track and Field’s Self Testing Program for Optimal Hydration. This test uses a formula to determine how much fluid you need based on your weight, the weather conditions and your exercise intensity. You can find this self-test at:
http://www.usatf.org/groups/Coaches/library/2007/hydration/USATFSelfTestingProgramForOptimalHydration.pdf

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

And a BIG thank you goes out to young boot camper Mae Walker, who helped me with a Nutrition 101 project where she researched four canned foods items: lentil beans, diced tomatoes, mandarin oranges, and aduki beans. She gave me their nutrition information and listed the ingredients by weight. She was a HUGE help. Thank you Mae!!

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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 ARE T-SHIRT DAY!

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

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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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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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ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Morgan Johnson 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
– Gina Tice 4/2013

– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 9/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Rachel Phillips 2/2012
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012
– Steve Havard 5/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Lora Gubanov 8/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006

– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 10 years is a Chief Warrant Officer 2
– 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
– Peter Pettit 5/2003

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

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USMC FITNESS BOOT CAMP CLASSES

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)
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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EQUIPMENT ROOM MANAGER — Sgt. Tony Ludlow, blog post for 8/20/2014

Aug. 20th 2014

I needed a job.

I had bills to pay.

So I updated my resume to reflect my most recent work history and newly acquired skill sets. I made a dozen copies of it and put them in a manila folder and then put the folder in my briefcase.

After that I polished my shoes, put on a nice pair of trousers, a starched dress shirt and neck tie, and hit the street.

I spent the whole day going from one place of business to the next, applying for a job. I handed out almost all of my resumes and talked to HR managers, business managers, and business owners alike. It was exhausting. I got a lot of rejections and lots of kind “sorry, but we don’t have anything for you” responses. But even still, most everyone was very nice to me.

I was pretty discouraged by the end of the day but, as would often happen, by late that afternoon and down to my last resume, I asked the last business owner I spoke with if he had any openings in his company.

“Here’s my resume,” I said, handing him my last copy.

“Your resume?” he asked with a curious smile, surprised that a 12 year old boy had a resume.

No, my resume wasn’t written in cuneiform on stone tablets! But it was handmade and handwritten on notebook paper. There weren’t any copy machines in those days and no typewriter in my house, so I’d meticulously and painstakingly handwritten 12 copies of my resume, as if I were a medieval monk pouring over an ancient manuscript, trying not to make any mistakes. But I made plenty of mistakes writing in ink and had a pile of wadded up papers next to my desk that had misspellings in them. Those rejects didn’t make it into the folder.

Armed with my brother’s briefcase in hand, I’d taken off, walking up and down Garrison Avenue, the main street in my hometown of Fort Smith, Arkansas, looking for an after-school job.

“Yes, sir!” I said, proud that I had a resume, just like grown folk.

“Well, what can you do?” Herb Price asked with amusement, while looking over my vast education and extensive work history!

Actually by this time I’d worked at the Boy’s Club for a year, sweeping the gym floor and keeping things organized and tidy in the equipment checkout room. My resume said that I had been the “Equipment Room Manager.” I’d also worked for two years at the local Pizza Hut, washing dishes at first and then waiting tables. No lie! At 12 I had three years of work history already. Admittedly, my education was still a little weak, though I was a recent graduate of Albert Pike Elementary School.

I worked for Herb Price for the next three years before moving on to a little better job, but I never lost touch with him. He and I remained very close friends for the rest of his life. Herb had two daughters and I’d become the son he never had. Over the years, and long after I’d joined the Marine Corps, left my hometown for good, and had my own family, I could always expect a phone call from him every six months or so, even when I lived in Japan! What a great guy he was. I was still living overseas when he passed away.

I know what it’s like to look for work and not be able to find a good job. But what happens if a boot camper loses their job and nothing seems to be out there, they have to quit coming to boot camp, right?

YOU DO NOT GET TO QUIT COMING TO BOOT CAMP!

If you lose your job you are REQUIRED to keep doing USMC Fitness BOOT CAMP … at no charge. And NO, I will NOT feel taken advantage of! And I will NOT take “no” for an answer. And once you get a job, you can just start paying from that point forward. You don’t have to pay for the past months while you were looking.

Joining me on The Quarterdeck and exercising while you look for work will help to make you a better job seeker! You’ll stay energetic and hanging out with me and your pals on the Quarterdeck will keep you positive! You’ll keep your weight down. You’ll feel better about yourself. And you’ll be able to present yourself better in an interview, putting your best foot forward. Plus, you never know who’ll be on The Quarterdeck that day. Maybe someone you can network with! I love connecting good folk with good folk!

If you have a job opening in your office or business let me know. If you’re looking for a new job, let me know what you’re looking for. Try and be as specific as possible. I’m not an employment agency, but I hear things.

Why is hiring a member of USMC Fitness BOOT CAMP a good idea? You’ll get an employee who isn’t afraid of hard work. You’ll get someone who’s disciplined and motivated to improve and succeed!

Have a GREAT Wednesday everyone!

— 30 —

———————————————————————

– “CARDIOGA” FOR ALL TOMORROW!
That’s 23 min. of cardio followed by 23 min. of runner specific yoga! I’ll see you in the gym.

– HALF MARATHON TRAINING BEGINS ON SEPTEMBER 7

——————————————————————

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.”)

Fast Food Foolishness

The next time you go out for that big juicy cheeseburger, bucket of fries and super-sized sweet tea, you had better bring along your calculator, just to be safe.

Most people, no matter their age, gender, or body size, tend to underestimate how many calories are in fast-food meals — a big problem since portion sizes have ballooned. It is easier to make an accurate guess when determining the calories in smaller meals. It is actually the amount of food on the plate that fools people.

Over the years, as portions have gotten larger, it has been harder for people to estimate what a standard serving should be. The amount people should eat seems puny compared to the mounds of food we have become used to seeing on our plates,

To better be able to estimate the calories in a meal, try to divide your food into different components to try to determine the calories, instead of looking at the large meal all together. Better yet, look at the nutrition facts posts online or in the restaurant so you will know exactly how many calories you are consuming.

——————————————————————

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 ARE T-SHIRT DAY!

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

—————————————————

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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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.

—————————————————————

ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– 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
– Gina Tice 4/2013

– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Steve Havard 5/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Lora Gubanov 8/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006

– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 10 years is a Chief Warrant Officer 2
– 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
– Peter Pettit 5/2003

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

———————————————

USMC FITNESS BOOT CAMP CLASSES

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)
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 »


Hold On — Sgt. Tony Ludlow, blog post for 8/13/2014

Aug. 13th 2014

He sat on the back row of the large crowded upscale suburban church where he was not welcome, attending a wedding he was not invited to but had paid for, watching another man walk his daughter down the aisle.

Standing at the checkout, she looked much older than her age, tired, worn out, and rough, with randomly placed cheap tattoos and a complexion that suggested that she spent most of her days inside. Her body language said that she was angry, or frustrated, or sad, or annoyed. Paying for her cigarettes from a purse full of singles, she seemed impatient.

He put his towel down on top of the the poolside lounge chair as his wife did the same, while barking out orders and insults at him as if he were a delinquent teenager. He looked like an abused person.

She got into her car and sat alone in the hospital parking lot, grief stricken and unable to move.

He was successful beyond imagination and loved by millions, but he sat in a room and wrapped a belt around his neck.

Stories.

All of these people had histories, back stories.

Sometimes these people are, as Thoreau said, leading lives of quiet desperation. (So much for the “good old days” of 1854.) Often those desperate lives end in unremarkable and ordinary ways with those lives lived long and quietly, their desperation known only to them. But at other times, those lives end by their own hand in public ways and places. Over 30,000 Americans a year take their own lives. Over 800,000 people commit suicide every year world-wide.

The tragic death of Robin Williams has hit most of us hard. The sadness and loss feels like the death of a family member or close friend. Most of us have a favorite movie that has Robin in the cast. For me, it’s “Dead Poet’s Society.” I won’t attempt to compose a fitting tribute to Mr. Williams, those who knew him personally are doing that for us and allowing us a glimpse into a man whose kindness and generosity were as large as his personality and genius. What is also coming to light is the degree to which he was depressed and the way that those inner demons tormented and harassed a man who brought such great joy and laughter to millions over the span of decades.

Not all have been so charitable to Mr. Williams. Hateful and mean spirited “news” commentators have called Robin Williams a leftist and a coward, selfish. His daughter, Zelda, has had to delete her social media account because of the horrible and judgmental things people have said to her about her father’s death. (Here’s a tip: any religion or political ideology that makes it okay for someone to be unkind, to be uncaring, to be uncharitable toward anyone is evil and an abomination to humanity.)

Suicide isn’t an act of cowardice or selfishness. It’s an act of sadness.

USMC Fitness Boot Camp has felt the grievous touch of suicide. Many of us have lost family and close friends. (Our own Ashley Holloway lost her mom to suicide nine years ago. Richard Bourland’s college roommate took his own life just a few months ago.) Many of us have struggled with the deaths of our loved ones at their own hands, usually tormenting ourselves with what ifs. We knew they were sad or hurting or depressed and we tried to reach out to them and tell them that we loved them. What if we’d done it that day, their last day? What if we’d reached out to them more frequently? What if they knew how much we loved them, how much everyone loved them? Wouldn’t that have made a difference?

These were the kinds of things that tormented me after my brother killed himself just a few weeks after he and I had talked on the phone. I was living in Japan at the time. His birthday was February 26th and I had called him to wish him a happy birthday. This is what we did on our birthdays. He called me on mine and I called him on his. My brother suffered from PTSD and I had prayed for years that he’d have peace of mind and lasting happiness. Sometimes he’d be fine and then other times the darkness would engulf him and the sadness and depression would plunge his mind and heart into a place that no one could reach. In the end, the prayers went unanswered and just a few weeks after that last conversation I got a phone call early one morning, that most dreaded of phone calls. My brother was gone. By that afternoon I was on a flight home. Twenty-four hours later I was back home in Arkansas standing in a small room of a funeral home, alone with his flag draped closed casket.

My life has never been the same.

Even though I had served for two years as a volunteer counselor at the Suicide and Crisis Intervention Center, I was unprepared for what had happened to me and my family.

The pain and sadness that my brother carried didn’t end when he died, it was passed on to us, the ones who loved him. The what ifs that plagued me and my family have mostly been silenced by accepting the fact that my brother knew how much we loved him, yet it didn’t alter the illness that had tortured his soul … and there was nothing we could have done.

The adoration of millions of people world-wide couldn’t free Robin Williams of the torment that he felt and the depression that had him bound and imprisoned in the dark, cut off from the warmth and love of his family and friends. Someone who made us all laugh and who made us happy couldn’t do the same for himself.

I like to remind myself of a quote often attributed to Plato: “Be kind; everyone you meet is fighting a hard battle.” We have an obligation as members of the human race to be kind to one another, but ultimately the responsibility of living falls upon our own shoulders.

I was inspired, in part, to become a teacher by “Dead Poet’s Society.” The poem, “O Captain! My Captain!” is featured in that wonderful film and I offer it for you here. It was written by Walt Whitman as a tribute to Abraham Lincoln after his assassination.

“O Captain! my Captain! our fearful trip is done,
The ship has weather’d every rack, the prize we sought is won,
The port is near, the bells I hear, the people all exulting,
While follow eyes the steady keel, the vessel grim and daring;
But O heart! heart! heart!
O the bleeding drops of red,
Where on the deck my Captain lies,
Fallen cold and dead.

O Captain! my Captain! rise up and hear the bells;
Rise up—for you the flag is flung—for you the bugle trills,
For you bouquets and ribbon’d wreaths—for you the shores a-crowding,
For you they call, the swaying mass, their eager faces turning;
Here Captain! dear father!
This arm beneath your head!
It is some dream that on the deck,
You’ve fallen cold and dead.

My Captain does not answer, his lips are pale and still,
My father does not feel my arm, he has no pulse nor will,
The ship is anchor’d safe and sound, its voyage closed and done,
From fearful trip the victor ship comes in with object won;
Exult O shores, and ring O bells!
But I with mournful tread,
Walk the deck my Captain lies,
Fallen cold and dead.”

If these words are being read by someone who is hurting or depressed, please get help. Please talk to someone. Hold on.

— 30 —

————————————————————————————

– BOGA FOR ALL TOMORROW!

– HALF MARATHON TRAINING BEGINS ON SEPTEMBER 7

——————————————————————

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.”)

Weight Loss- It’s a Wrap!

Fad diets and weight loss trends come and go and then always seem to come back around again. One trend from back in the day that has made a recent reappearance is body wraps.

When body wraps were first offered decades ago, linen sheets were used. The wraps were then mostly called herbal wraps. Body wraps is a term that came to mean more than herbal wraps. These days you can find many different kinds of wraps from moisturizing wraps, which uses a variety of lotions and ingredients to soften the skin, to the latest trend of slimming wraps, which use smaller strips of fabric, paper, or even plastic that are wrapped tightly to the skin.

The slimming wraps claim to help you lose weight and inches in a matter of minutes and hours. Memphis Skinny Wraps claim that their “body wraps target cellulite the toxins in your fat cells and skin slackening. The amazing results of body wraps can be lasting and work even better when paired with the defining gel. Tightening, toning, and firming up your body has never been easier than with our body wraps.”

It is true that you will have the appearance of tighter, plumper, and a firmer looking body …temporarily. By wrapping your body in a slimming or weight loss wrap, which is then covered up by plastic wrap, constricts and compresses the body, squeezing out fluid in your body’s tissues, and causing a plumping of the skin. This compression and tightening can cause you to lose inches, but again this loss is temporary, only lasting a day or two at most.

If you’re trying to look good for a day at the beach, or trying to fit into a dress for a special occasion, a temporary improvement may be good enough. You can look at these slimming wraps kind of like a spray tan, a temporary fix.

Think about it … have you ever worn a pair of socks, a watch, or a bracelet that was a little too tight? When your removed the item, you were left with an indentation in your skin. This is from the compression and the displacement of water and tissue in the area that was squeezed. This indentation can remain for quite a number of hours, or even a day, but eventually the skin plumps back up in that spot. Same thing with the slimming wraps, it is only a temporary change.

These slimming wraps are not backed by scientific evidence and will not give you long-term weight loss. If you are looking for long term changes, you just can’t beat the tried and true method of eating less and moving more!

————————————————————————————

———————————————————

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 ARE T-SHIRT DAY!

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

—————————————————

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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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.

—————————————————————

ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– 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
– Gina Tice 4/2013

– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Steve Havard 5/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Lora Gubanov 8/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006

– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 10 years is a Chief Warrant Officer 2
– 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
– Peter Pettit 5/2003

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

———————————————

USMC FITNESS BOOT CAMP CLASSES

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)
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 »


No Candy for Me, Thank You! — Sgt. Tony Ludlow, blog post for 8/6/2014

Aug. 6th 2014

She said she was a dancer and if I wanted to believe it, that was my business. She said this with all of the warmth and winsomeness of a velociraptor.

Charming.

I was doing personal training during my summer breaks when I taught high school and coached. That summer I had about 20 clients, three of whom were exotic dancers. Two of them had been entertaining the fellas around the chrome pole for quite a while. The other was a young college student working her way through school. At least that’s what she said.

Anyway, the “charming” one, the veteran of the three, was also the most stunning. And by stunning, I mean Maxim magazine cover stunning. She was perfectly proportioned and beautiful. And entirely aware of the effect that she had on men and the power she had over them.

Not all men, of course, but some men.

The gym where I trained these clients became a second home for me that summer. I was there all the time working out myself or, more often than not, training one of those clients. Over time, I made friends with several of the guys who came to the gym at the same time of day that I was there working.

I’ll never forget the day that I was hanging out with three of these guys when the door opened and in walked the charming one. And even though the guys and I were on the other side of the gym, these poor knuckleheads stopped talking and started staring at her. As did every guy in the place.

I noticed that it was “Candy” (not her real stage name) and I said to the gawkers, “Well fellas, there’s my 10 o’clock.” The look on their faces was priceless. They were full of envy … they called me “LUCKY!!!” … they gave me fist bumps and high fives.

My hours spent with Candy were, by far and without exaggeration, the most miserable hours of my week. Maybe of my life.

Candy was physically flawless. She was the kind of woman whose beauty commanded the attention of any room she entered. The men stared at her. The women glared at her.

My gym rat buddies thought I was the luckiest guy in the world. But I wasn’t. I even told them so. They didn’t believe me.

Spending time with Candy was horrible. Seriously. I dreaded it. Candy’s beauty could not make up for her foul and bitter personality. She was poisoned on the inside. She was terribly angry, tragically jaded, and temperamental. At first I thought that she just didn’t like me. But I discovered that it wasn’t just me. The other dancer, “Dakota,” told me how sad Candy’s situation was. She had few friends and no successful long term relationships. Maybe it was her line of work, always surrounded by the worst of men, I don’t know, but she seemingly had little regard for anyone or anything … except her appearance. She was neurotic about that.

During the workouts, in between sets, there’s a short rest where my clients and I have a brief conversation as they recover from one set preparing to go to the next. This is a sample of my first attempts at conversation with Candy.

Me: “So, are you originally from Memphis?”
Candy: “No.”
Cricket sounds.
Me: “I see. So where are you from originally?”
Candy: “Tampa.”
Me: “Oh, Tampa?! Cool!” I said, trying in vain to engage her. “How long have you been in Memphis?”
Candy: …………
Cricket sounds.
Me: “OK, let’s increase the weight for this next set … “

At one point during our second or third session she said, “If I have something to say to you, I’ll say it … otherwise you can just forget about the small talk.”

Lovely.

Maybe she thought that I’d start asking embarrassing questions or try to pry into her personal life. I don’t know. So I started chatting with other people or making notes in my journal in between Candy’s sets. Also, I demonically kicked her butt and gave her no mercy. “Fine,” I thought, “you don’t wanna be my friend, then I’ll REALLY get you to hate me!!”

After a while, I started antagonizing her with taunts like “Seriously? That’s all you’ve got, Candy? I’ve got middle-aged housewives with four kids who work harder.” I’d say her name as if I were scrapping something nasty off the bottom of my shoe. “Caaandee.” Plus I loved referencing middle-aged housewives to her because Candy had a disdain for them. I’m not sure why. She’d shoot me an icy glare that apparently stopped other men in their tracks. But since we weren’t friends and weren’t gonna be friends, I just kept it up.

I also kept increasing the hourly fee I charged her. If it was going to be painful for me then, it might as well be profitable.

And this is how I endured my time with the “perfect” woman.

On the other hand, there was Mike and Kelly (not their real names) who were also clients of mine.

They were an engaged couple that I trained separately. Mike was a history teacher like me and Kelly worked for a local charity. Neither of them were in very good shape and they wanted to look nice for their wedding. But more importantly they were going to be hiking the Grand Canyon for part of their honeymoon and needed to get fit for their hike. Both of them were … well, not fit … you might say that they were a “sturdy couple.” When Kelly arrived at the gym for her first session, my gym rat pals did not notice.

But I loved training Mike and Kelly! She had a great sense of humor, was kind, caring, and thoughtful. She also seemed to think most of what I said was hysterical. And Mike was a fire hydrant type of guy who loved life, loved people, and had a quick wit and even quicker laugh! Time with them flew by!

I charged Mike and Kelly a fraction of what I charged Candy.

What did I learn from those clients?

Candy hadn’t learned what Mike and Kelly knew. That happiness is an inside job. That external changes made to affect an internal metamorphosis don’t work. Happiness is microwave technology, not convection.

I learned that you find your sense of self-worth and self-esteem in the energy you exude and the difference you make in the lives of others.

I want you all, the members of USMC Fitness BOOT CAMP, to be healthy, happy, fit, and active, living a full life! A balanced life. I don’t want any of you to be like Candy. Out of balance.

You can change your geography or your appearance or your job or your whatever, but the momentary happiness those changes bring will evaporate like the fog as soon as the newness wears off. And then you’ll need something else. Always something else. Always.

New places and new stuff have no long-term effect on your long-term peace and contentment.

You can chase some imaginary goal, or thing, or person, or relationship hoping that you’ll get meaning and joy from them. But if you’re not happy before the journey and in the journey, if you’re not happy on the inside, the destination will be empty and meaningless.

How does someone become happy in and of themselves without the need for the externals and the changes in location and the acquisition of things?

I think it all starts with self-reflection. Most people are strangers to themselves, not knowing, and not wanting to know, what’s going on in their heads and hearts. Time spent with a counselor, therapist, or journal and a pen might be good places to start.

I think becoming happy involves untangling. Untangle yourself from the trauma of a childhood that left you damaged or hurting or wanting. Untangle yourself from the failures of the past that allow you to forgive yourself and others. Untangle yourself from the delusions of your present. Untangle yourself from relationships that are toxic, unhealthy, or unhappy. I wondered if Candy was tangled up and unwilling or unable to get untangled.

Happiness also includes self-love. You can’t expect someone else to love you if you don’t love yourself. But there is so much self-loathing going on. (Somehow, I rather suspected that Candy didn’t really like herself very much.) So I’m giving you permission to like yourself. It’s ok. Really. I know you and I think you’re pretty cool! Love yourself. Be lovable.

These are a few things to get you started.

All of us are pilgrims on this planet finding our way as best as we can. None of us have it all figured out. Just know that as soon as you start trying to achieve happiness by doing something, going somewhere, buying something, getting something … if your happiness is “out there” … you’re looking in the wrong place.

So give yourself a break. Don’t be so hard on yourself … and others. Relax. Quit worrying so much. (90% of the stuff we worry about never happens … leaving 10% … and of the left over 10%, half of that is out of our control … leaving only 5%.) Worrying about stuff that you can’t change or fix is a waste of your time and energy and is, quite frankly, ignert. And if you CAN fix it … well, what are you waiting on?

Be a Kelly!

Be a Mike!

Don’t be no velociraptor.

— 30 —

————————————————————

– PHYSICAL FITNESS TEST FOR ALL TOMORROW!
Don’t be a coward! Show up! The challenge is a workout in and of itself!

——————————————————————

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.”)

Negative Calorie Foods, Truth or Myth?

If you are looking for a quick weight loss fix should you turn to the promise of negative-calorie foods? Can eating actually burn calories?

Negative calorie foods are those that claim to require more energy to be digested than the amount of calories they contain. Foods that are claimed to be negative in calories are mostly low-calorie fruits and vegetables such as celery, grapefruit, lemons, limes, apples, lettuce, broccoli, watermelon and cabbage.

It is true that the digestion of food burns calories. In theory, the more negative-calorie foods you eat the more weight you would lose. How awesome is that?

But will eating a whole bunch of celery and apples increase your weight loss? Only if you eat them instead of high calorie foods such as cookies and ice cream. In other words, you can’t eat a cookie and then burn off the calories by chasing it with a hundred sticks of celery. The only way to make that work is to eat the hundred sticks of celery first. Then, with any luck, you’ll be too full to eat the cookie.

And speaking of celery, one stick of celery contains about 10 calories, but it only requires about half a calorie to digest it. So you still end up with more calories consumed than burned. Therefore, it really is not a “negative” calorie food.

Also, when a Registered Dietitian estimates how many calories you need, we are already taking into consideration how many calories you burn through your daily activities including chewing and digesting your food. You don’t get bonus calories for foods that take longer to chew and digest, like celery.

There is no scientific evidence that supports the idea that there are foods that are negative-calorie foods. It is a total myth. However, there is one beverage that is considered to be a negative-calorie beverage … ice water. Cold water actually requires calories for your body to heat the water up to body temperature. Although a single glass of ice water would burn only about 9 calories per glass. If you drank one glass of ice water a day for a year, it would take you over a year to lose a single pound.

Replacing high-calorie foods with low-calorie foods, like the ones listed above, can help you lose weight. These low calorie foods are full of fiber and help to fill up the stomach and increase your sense of fullness. This keeps you from ingesting more calories later, but not by burning off the calories you’ve already eaten.

As we all know, that the only real way to lose weight is the boring, old-fashioned, unsatisfying, but ultimately successful method, eat less calories and move more.

And remember, an hour spent at USMC Fitness Boot Camp is going to burn a lot more calories than a half-hour spent digesting celery.

———————————————————

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 ARE T-SHIRT DAY!

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

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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.

—————————————————————

ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– 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
– Gina Tice 4/2013

– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Steve Havard 5/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Lora Gubanov 8/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006

– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 10 years is a Chief Warrant Officer 2
– 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
– Peter Pettit 5/2003

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

———————————————

USMC FITNESS BOOT CAMP CLASSES

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)
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 »


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