Sergeant Tony's Blog

Archive for February, 2015

Just a Good Ol’ Boy — Sgt. Tony Ludlow, blog post for 2/25/2015

Feb. 25th 2015

Recently I posted a video on Facebook about Japan Airlines CEO, Haruka Nishimatsu. Facing difficult economic realities in the airline business, JAL has had to make difficult operating decisions in order to stay profitable. One of the things he did was to cut his own salary. This, at the same time that Delta Airlines, also experiencing the same financial difficulties, raised its CEO’s salary by 42%. Richard Anderson, of Delta, now makes $12.6 million a year. Haruku Nishimatsu cut his own salary down to $90,000 a year.

Nishimatsu takes public transportation to work and eats lunch in the company cafeteria with the employees.

This reminded me of a story. (Of course it did!)

In the mid-90s, while living in Japan, I went to a Toyota Motor Corporation banquet … as the guest speaker.

Don’t ask me why I was invited to speak — in Japanese, no less — I’m pretty sure you wouldn’t believe my answer anyway.

This extravagant event was held at Toyota’s World Headquarters in, where else, Toyota, Japan. Gathered in this enormous and ornate banquet center, were all of Toyota’s corporate executives and their wives. More than a thousand people. And it was a very very formal affair. When the Japanese do formal, they eclipse any European potentate or aristocracy. Formal in Japan means F-O-R-M-A-L.

In attendance at this banquet was Mr. Toyota. (Yes, there is such a man.) The city is named after his family … his family is responsible for the company. Mr. Toyota is a third generation car man, who was about 73 years old.

If I were asked to speak in English at such a banquet it would have been nerve-wracking enough, but doing it in JAPANESE?!! I could feel projectile flop sweat leaping off my forehead. I was as nervous as a young female near Joe Biden or John Travolta!

I was supposed to speak after the meal but I could barely eat anything at all because I was so nervous. So instead of eating, I decided to drink the wine. On an empty stomach. Not my best decision.

If you know me well, you know that I’m a cheap drunk. Two, maybe, three beers, and that’s about it. Yes, I know, I drink like a teenaged girl. Whatever. I’ve heard it all before.

The glass of wine I drank not only settled my nerves, but made my Japanese a little comical. Hopefully the jokes I had in my speech would work better this way. Or not.

The program began. My part came. I gave my speech. Everyone laughed at the right times. I got applause. I sat down. I nearly passed out. People came up to me afterwards and were very very nice. “Oh, Tony-san, your Japanese is so … so … interesting.” they said with a smile and a bow.

The most important thing that happened that night wasn’t anything about what I’ve just told you. That was just the back story.

No, the most important thing that happened that night was when I was standing back stage waiting for my turn in the program. While the MC was conducting other parts of the program, giving out awards and whatnot, I was back stage with others who would have a part in the program too. Including Mr. and Mrs. Toyota!

I was standing off to one side by myself, reading over my speech, trying to prepare myself, when THEY came over to ME! Mr. and Mrs. Toyota!!!

Mr. Toyota’s personal assistant led the way and proceeded to make the introductions. I had been trying to be as inconspicuous as possible and not call any attention to myself and now the most important people in the building were coming over to me. They were the preeminent picture of Japanese grace and elegance.

Introductions in Japan are extremely important and very complicated. Who is introduced first? Who bows first? Who bows lowest? How many times do we bow? Who quits bowing first? Who looks at whom? Who hands their business card first? What is the proper way to receive the business card? How long do you look at the business card before putting it away? How do I properly put the card away? And on and on it goes. It’s very choreographed, rooted in Japanese culture and tradition, and based on an understanding of who is considered the “superior” and who is considered the “inferior.”

There was no question as to who the inferior was in this particular case.

I somehow managed to survive this minefield of cultural exchanges and introductions without sounding like a buffoon and without embarrassing myself. And then there we were … standing around making small talk. Mr. and Mrs. Toyota were asking ME questions about myself!?? They asked the usual kinds of questions that most Japanese would ask me. Where are you from? What do you do? Do you miss America? Why did you choose to come to Japan? How long did it take to become proficient in Japanese? Do you realize that your nose is enormous? Stuff like that. (By the way, big noses are considered attractive there!)

And then this happened.

We were just chatting along casually when I mentioned, very off the cuff, and without any agenda whatsoever, and just trying to make conversation, that my nephew owned a Toyota truck. When I said that, both of them, Mr. and Mrs. Toyota … the head of Toyota Motor Corporation and his wife … bowed to me … low … low … low … and remained bowed … and said, while bowing, in the most formal and polite Japanese, “Thank you very very much, most Honorable Mr. Ludlow, sir, for your most honorable family’s support of our most unworthy company and for your most honorable trust in our most inferior products.”

Wait. What? What had just happened?

Didn’t they know my family is from Arkansas? That my nephew hauls around deer carcasses in the back of his Toyota truck? That the car that brought them to the banquet cost more than the house I grew up in? That the personal assistant standing in front of me makes more in a year than my father made in a decade?

And the three of them — the assistant and Mr. & Mrs. Toyota — remained bowed for so long that I was embarrassed. People were staring. Those back stage saw the head of their company and his wife honoring me as if I were the most important person at the banquet. The fact was, THEY were the most important people at that banquet! And as the head of one of the most respected companies in the world, Mr. Toyota was one of the most important people in the world! And the treatment they gave me was the kind of thing the lowest worker on the Toyota assembly line would show to them! The honor they gave me was so embarrassingly respectful that I returned their bow to them and then started begging them, in whispered and respectful Japanese, to please stop, that I was unworthy of such an honor.

When we finally stood up straight, I had tears in my eyes. I’d never been treated that way in my life. I didn’t know what to say or do.

I’ve never forgotten the lesson they taught me that night. Never have I seen such class and elegance … such humility and kindness … all extended to an average guy from Fort Smith, Arkansas … from one of the most powerful men in the world.

Ask me how everyone treated me the rest of the night.

Like royalty.

When I returned to my seat from giving my speech, and it was evident that I hadn’t had a chance to eat before hand, and that my food was now cold, two waiters came quickly and brought me hot food. One of them stood just a few feet away from me for the rest of the evening to ensure that I was completely taken care of. I was entirely and completely humbled and embarrassed by the preferential treatment I was shown.

What was I taught that night?

Mr. and Mrs. Toyota taught me that everyone is important. Everyone matters.

In recent days when crowds of people have held signs saying “Black Lives Matter” and “Muslim Lives Matter” and “Teen Lives Matter” … the real message is that All Lives Matter.

Everyone is important. Everyone matters.

That’s why I try to remember people’s names.

Let me take this opportunity to tell you, those who come to Boot Camp, who make this program possible by your support, who have stood by me through thick and thin, who have been more friend than client — and even to you who are in your very first month or two of Boot Camp — thank you … thank you so very very much for your honorable trust in my meager and inferior efforts to serve you, to make you healthy and fit and as happy as possible. I will continue to work hard for you and will, to the best of my ability, abuse you with enthusiasm and humiliate you — most honorable Boot Campers — with humor and great affection!

— 30 —

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TODAY’S NUTRITION TALK
by 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 Sunshine Vitamin – Really Needed in this Weather!

Vitamin D is essential for strong bones and is an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

Could you be deficient in Vitamin D? Ask yourself these questions to find out:

1. Do I get at least 15-30 minutes a day of sunlight on your bare arms and legs?
2. Do I take a multivitamin or Vitamin D supplement?
3. Do I have fair or light colored skin?
4. Am I under 60 years of age?
5. Am I at a healthy weight (not overweight or obese)

If you answered NO to one or more of these questions, you may be at risk for or have Vitamin D deficiency.

Your body actually makes its own vitamin D from sunlight and is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they aren’t out in the sun, or they use sunscreen, or they work nights. During the winter months, it is even harder to get enough Vitamin D from the sun since we are all bundled up when we are outside

There are some foods that contain small amounts of Vitamin D such as fatty fish, egg yolks, milk and fortified cereals, but it is very difficult to get enough vitamin D from the foods you eat alone. Therefore, Vitamin D supplementation is often needed for good health.

The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person. The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure For this reason, if you have darker skin, you are more likely to have vitamin D deficiency that someone who has pale skin.
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As you get older your kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.

The more overweight you are, the more likely you are to be Vitamin D deficient. Vitamin D is extracted from the blood by fat cell, so the more fat cells you have, the less Vitamin D you will have circulating in your bloodstream.

The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains and even frequent infections. Some people may not have any symptoms at all.

If you think you may have vitamin D deficiency, you should see your physician, or have a blood test to check your vitamin D levels.

If you are deficient in Vitamin D and getting out in the sun is not an option for you due to the weather or other issues, you should consider taking a Vitamin D supplement.

How much vitamin D do I need to take?

Recommended daily intakes from various organizations:
Vitamin D Council
Endocrine Society
Food and Nutrition Board
Infants
1,000 IU/day
400-1,000 IU/day
400 IU/day
Children
1,000 IU/day per 25lbs of body weight
600-1,000 IU/day
600 IU/day
Adults
5,000 IU/day
1,500-2,000 IU/day
600 IU/day, 800 IU/day for seniors

According to the Vitamin D Council, adults should take 5,000 IU/day up to the safe upper limit of 10.000 IU a day.

While these amounts seem like a lot, it is important to note that keep in mind that your body can produce 10,000 to 25,000 IUs of vitamin D after a little bit of full body sun exposure. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU a day for a couple of months or longer.

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BOGA for all tomorrow, Thursday 26 February 2015!

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A LITTLE SLEEP …

Happily, lazily, carelessly fitness is lost and weight is gained.
The realization that fitness has slipped away isn’t as apparent as weight gain, though.
The tight jeans and snug jacket, on the other hand, shout: “hey there, fatty.”

The loss of fitness is discovered in more subtle ways. Getting winded at the top of the stairs, straining to lift the big bag of dog food, wishing you’d checked that luggage instead of carrying it through the airport … announcements that you’ve lost strength and stamina.

The numbers at the doctor’s office confirm that your weight gain and your fitness lost are putting you at growing risk of illness, heart disease, and other health related maladies.

February is National Heart Month. More women die of heart related illness than from all cancers combined. Help a friend get healthy and fit. And if that person who needs to get healthy and fit is you, GET BUSY!
As my friend, Teri Trotter, battling cancer for the second time, says: “LIVE YOUR LIFE!”

And live it as fit and as healthy as you can!

“How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest—
and poverty will come on you like a thief
and scarcity like an armed man.” ~ Proverbs 6: 9-11

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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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THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
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THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
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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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

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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.

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
– 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
– Jennie Latta 6/2013
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– JD Dombroski 4/2011
– Carrie Schule 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
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 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*
– 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
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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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Tuesday?

Feb. 23rd 2015

Keep your fingers crossed that we’ll be ON for tomorrow! IF we’re good to go, we’ll stay at CMC for M-16!

Stay tuned!

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Monday, 23 February 2015

Feb. 22nd 2015

The Shelby County Schools are closed tomorrow, Monday, 23 February, and we will stand-down. Be safe everyone!
For your in home workout, do Lucky 13’s for two rounds or the following:

Here’s the 1-2-3 and 30 Second Break Routine

1. “Steam Engines”: (quadriceps, hip flexor, abs) stand shoulder-width apart with hands behind your head. Squat, stand up, raise your left knee as high as you can toward your chest, lower the left leg. Squat, stand up and raise the right knee as high as you can, lower the right leg. That’s one repetition. Do 20 reps.

2. Crunches: 20 to 40 reps of any style crunch: regular 2 count crunches, windshield wiper crunches, Indian style crunches, quick count crunches, cross-over crunches, Hello Dollies, leg lifts, flutter kicks.

3. Pushups for 20 to 40 reps. You can do regular “grip” pushups, wide grip pushups, diamond pushups, Third Battalion pushups, GNC pushups, “Push and Pulls,” or plank for maximum time.

30 second break

Repeat three times.

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Friday’s Stand-Down — 2/20/2015

Feb. 20th 2015

Shelby County Schools have closed and we are standing-down. Do 2 rounds of Lucky 13s and I’ll give you credit for today. And if you came yesterday, that will be an “A!” (And since your loving Drill Instructor is not at 100% today, you won’t get exposed.) Be well, everyone!

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I Miss Jack — Sgt. Tony Ludlow, blog post for 2/18/2015

Feb. 18th 2015

I miss 24. Not the age. (I wouldn’t go back to being 24 years old for nuthin’.)

I miss the television show. I miss Jack Bauer.

In addition to the action and the fast paced drama and the cliff hanger endings of 24, you learned something from this show that goes beyond those things.

If you looked.

What you learned is that everyone at all times is experiencing life … all at the same time. We know this intellectually, of course, but the dramatic portrayal of that fact makes for a very strong impression. You’re reminded that one moment for one person that is full of joy, is for another, full of pain.

Life in microcosm. Simultaneously. In real time.

Watching 24 you see everyone’s reality. You understand what motivates a person at a given time. You understand that what seems like recklessness, or cruelty, or neglect in a person is in fact, none of those things. By a knowledge of their circumstances, responsibilities, and the demands and expectations placed on their lives at a given instant, we understand them and sympathize with them.

Knowledge gives you understanding. And with knowledge, things are explainable. Things are forgiven.

In his book, The 7 Habits of Highly Effective People, author Stephen Covey presented concepts that, at the time of their publishing in 1989, were new and interesting and compelling. They still are.

The 5th Habit, “Seek first to understand, then to be understood,” may be the lesson best illustrated in 24.

On the night that my father died, fifteen years ago this past January 22, I had laid down next to him earlier that evening and for three hours I just laid there telling him stories. He’d lost his ability to speak, so I told him stories, mostly about the two of us when I was a little boy. Stories that made him smile and stories that at one point caused tears to run from the corners of his eyes …

It was late when I kissed my father on his forehead and left him to go get something to eat and to get some rest. It had been a very long day. An emotionally draining day. I’m sure that you know the kind of day I’m talking about.

But fifteen minutes after I left his side, I got a call to return quickly. My father was slipping away.

I turned around and drove as fast as I could to his home … only to find my family crying … and my father already gone. He was still warm when I held him for the last time, crying on his neck. I was so overcome with grief, I immediately left his house, got into my car … and drove. I had no destination. I just drove.

At some point I found myself at a stop light and hadn’t noticed that the light had changed. I didn’t move. The person behind me impatiently started honking his horn. I was frozen. I hadn’t noticed anything. Didn’t hear anything. I had no memory of even how I’d gotten there. The driver behind me angrily and quickly pulled around me. And as he sped by, the young man in the passenger seat yelled obscenities at me. And then the two of them disappeared into the night.

I was too numb to be angry. I thought, “if they only knew … they’d have been kind and patient with me.” But they didn’t know.

What if we treated everyone with an assumed knowledge of the grief or sadness that they might be bearing? What if we took the lesson of 24 and knew that it’s likely that our fellow man, presently in our way or not moving quickly enough, or not bringing our menu fast enough, or not acting in a way that suits us or makes sense to us, is in the clutches of some unseen sadness or dilemma. Maybe their struggles are consuming their thoughts. Maybe their burdens are so heavy that they’re barely able to go through the motions of their daily responsibilities. Maybe their heart is so broken that it’s robbing them of their vitality, their glow, their joy. Maybe their troubles seem to be erasing any hope in the life they are leading. Maybe they are numb. Maybe they are trying hard just to breathe.

Would we judge them if we knew those things? Would we label them if we knew what had enslaved their minds?

What if there was a good, though unknown to us, explanation for the behavior we don’t like, understand, or approve of? Wouldn’t we be patient and kind? Aren’t we at our best when we are patient and kind to others … especially to those who seem least deserving of those things?

I think we would be long suffering and accepting. I think most of us would be tolerant and forgiving. If we knew.

Today … pretend that you know.

Seek first to understand, and then to be understood.

— 30 —

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Unless Dave Brown is way wrong, we should be ON for tomorrow, Thursday 19 February 2015.

Ordinarily we’ve been able to follow the decision of the Shelby County Schools regarding being in session or standing down. But with regards to inclement weather, we also have to take the decision of our host, Christ Methodist Church (not the Day School), into consideration. If they have deemed the campus closed because of the conditions, we risk liability and good will by disobeying that decision. We’d be, for all intends and purposes, trespassing.

Thank you for your patience.

Tomorrow will NOT be BOGA! We will have a regular “fun” boot camp experience!

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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.”)

Ashley’s Top 5 Snacks

Having a healthy mid-morning or afternoon snack can help tide you over to your next meal. Instead of reaching for a bag of chips or a candy bar, try one of my top 5 favorite snacks. All are between 100 and 200 calories.

1. Almonds- Full of heart healthy monounsaturated fat, Omega 3 fatty acids, and protein. A small handful, which is about 16 almonds, gives you 160 calories of energy.

2. Cuties (mandarin oranges)- Naturally sweet and full of Vitamin C. You can have 3 small ones for about 100 calories.

3. String Cheese- This kid-friendly snack is high in bone-building calcium. Two sticks of cheese provide approximately 100-160 calories.

4. Whole Wheat Fig Newtons- A wholesome whole grain snack with a touch of sweetness to help when you are having sugar cravings. Snacking on two Fig Newtons will only set you back 100 calories.

5. Chocolate milk. This is the perfect post exercise pick me up. Chocolate milk is full of carbohydrates, which refuel your muscles, and provide you with a good dose of muscle building protein with just a touch of chocolatey sweetness.

—————————————————————————————————

A LITTLE SLEEP …

Happily, lazily, carelessly fitness is lost and weight is gained.
The realization that fitness has slipped away isn’t as apparent as weight gain, though.
The tight jeans and snug jacket, on the other hand, shout: “hey there, fatty.”

The loss of fitness is discovered in more subtle ways. Getting winded at the top of the stairs, straining to lift the big bag of dog food, wishing you’d checked that luggage instead of carrying it through the airport … announcements that you’ve lost strength and stamina.

The numbers at the doctor’s office confirm that your weight gain and your fitness lost are putting you at growing risk of illness, heart disease, and other health related maladies.

February is National Heart Month. More women die of heart related illness than from all cancers combined. Help a friend get healthy and fit. And if that person who needs to get healthy and fit is you, GET BUSY!
As my friend, Teri Trotter, battling cancer for the second time, says: “LIVE YOUR LIFE!”

And live it as fit and as healthy as you can!

“How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest—
and poverty will come on you like a thief
and scarcity like an armed man.” ~ Proverbs 6: 9-11

———————————————————————————

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!

—————————————————

THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
———-

THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
———-

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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

—————————————————————

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.

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
– 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
– Jennie Latta 6/2013
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– JD Dombroski 4/2011
– Carrie Schule 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
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 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*
– 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
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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 »


STAND-DOWN — Wednesday, 18 Feb 2015

Feb. 17th 2015

As of 7pm Tuesday, our host, Christ Methodist, has cancelled all activities on the campus for Wednesday (except Ash Wednesday religious services). That means we’ll stand-down for Wednesday. Keep your fingers crossed for Thursday.

Posted by Tony Ludlow | in Uncategorized | No Comments »


STAND-DOWN — Tuesday, 17 FEB 2015

Feb. 16th 2015

We’ll be standing-down again tomorrow, Tuesday, 17 February, Ladies and Gents. If you have to get out tomorrow, be extra safe and careful. Be warm and well, everyone!

Posted by Tony Ludlow | in Uncategorized | No Comments »


SNOW DAY! — Monday, 16 Feb. 2015

Feb. 15th 2015

We’ll be standing-down tomorrow, 16 February 2015!

Our policy is to follow the ice/snow day decision of Shelby Country Schools, but tomorrow is President’s Day and the schools are out. In that case, we defer to the decision of the U of M and the U of M has canceled classes for tomorrow. Stay safe. Have some French Toast!

Posted by Tony Ludlow | in Uncategorized | No Comments »


From the Heart — Sgt. Tony Ludlow, blog post for 2/11/2015

Feb. 11th 2015

Yumiko will wake up on Friday morning at 5am like she always does.

Yumiko lives in Japan. She’s a young Japanese “office lady” who commutes an hour to work by bus, train, and subway to downtown Tokyo from her tiny apartment in western Tokyo. Her two co-worker-roommates, Noriko and Akiko, are also twenty-something-year-old office workers, nicknamed “OLs,” for Office Ladies.

The three of them will take showers in turns, dress, and grab a quick breakfast of toast and coffee, and get caught up on the day’s news listening to the Today Show-like program blaring on the TV in the background.

The small crowded entry-way of their apartment will look like a cyclone going through it as the three of them hustle to put on their shoes, grab their bags, get out the door, and force march to the nearby bus-stop.

And since Saturday is Valentine’s Day, and they won’t be in the office on Saturday, they will have even more stuff to carry with them on Friday.

Because it will be Valentine’s Day on Saturday, Yumiko and her friends will not only be loaded down with their handbags and their briefcases, but they will also be carrying several gift bags. Inside each of those gift bags will be several smaller gift-wrapped items to give for Valentine’s Day, celebrated in schools and offices on Friday.

But none of these three young women — attractive and smart women — will get anything for Valentine’s Day!

In fact, no Japanese woman – not one of the 43 million of them – will get anything for Valentine’s Day. No flowers. No jewelry. No expensive gifts. No special dates out. Nothing. Nada. Zip.

But it’s Valentine’s Day!!? Right? What’s wrong with Japanese men?? No romance? Cheap chumps?

No.

On Valentine’s Day, Japanese WOMEN give gifts of chocolate to their male friends, male family members, male co-workers, and to their significant male-other(s). So Yumiko and her roommate’s gift bags will be full of gift-wrapped chocolates for the males in their lives.

But not all chocolates given on Friday in Japan will be of equal value or significance on Valentine’s Day. There’s a rank structure, a hierarchy, to the kind of chocolates Yumiko will give. The kind, quality, and price of the chocolates will tell the men in Yumiko’s life where they fit in that ordered list of her life. Each man will know how she feels about each one of them, more or less, give or take.

The chocolates are divided into two categories: 1) giri-chako (“geedee choko”) and 2) honmei-chako (“hom may”). Losely translated, it means “chocolates given out of obligation” and “homemade chocolates,” respectfully. Honmei-chako (homemade chocolate) is given from the heart and implies a close relationship to that male. It isn’t necessarily made at home, but the store bought “honmei-chako” is very obviously expensive and special, usually purchased at a famous and expensive confectionery, candy store, or trendy department store.

Yumiko is single and has no boyfriend, but she’s got a crush on two young men who work in the same office. The two guys she likes, Takahiro and Kenjiro, are typical of single Japanese men, both are a little too shy to do much about it even if they also had crushes on Yumiko.

So on Friday, Yumiko will give most of the men in her life Snicker bars with bows tied around them, clearly giri-chako, given to the lower ranking men in her life. But the more special the man, the more special the chocolate she’ll give.

To Takahiro, she’ll give some chocolate that she and her roommates actually made together in one big batch in their apartment to divide up for the special men in each of their lives. To Kenjiro, she’ll give a box of expensive chocolates that she bought at Mitsukoshi, an upscale department store, like a Bloomingdale’s or Neiman Marcus.

She actually likes Taka a little more than Ken, but she’d gladly go out with either of them if they’d only ask. The chocolates are her way of giving them a little encouragement to ask her out, if they were interested.

All of Yumiko’s single girlfriends will do the same thing; they’ll give honmei chako in an effort to send a subtle message that they’d be open to going out if the single guy is interested. It’s a slight nudge, but not so overt or uncomfortable that it would create an awkward situation if the guy isn’t interested. Unless, of course, the gift is clearly very very expensive. In that case, if the guy isn’t interested, it’ll be awkward.

And since most of us guys — Japanese guys aren’t alone here — are fairly clueless when a girl likes them, Valentine’s Day chocolate has been used in thousands of situations to send a message and bring people together. As one of my shy and clueless Japanese guy friends once said to me, “I only wish there was a Valentine’s Day every month!”

Now before you dismiss the Japanese custom as male oriented, male dominated, and sexist, you’ll be happy to know about “White Day.” On March 14, exactly one month after Valentine’s Day, the tables are turned. On White Day the guys get to do the same thing that the ladies do today except they give gifts of white chocolate, silver jewelry, or anything bright, white, and/or shinny to all of the women in their lives. And as you might guess, the value of the “white gift” will indicate the feelings of the men toward those females in their lives.

Yumiko hopes that one of those guys will get the hint and either ask her out, or at least give her something special on White Day!

I loved Valentine’s Day in Japan! In the ten years I lived there, it might have been one of my favorite holidays. And since I was a high school teacher and an adjunct college professor there, and had lots of female students, I got tons of chocolate. Tons, I tell ya! TONS!

Yes, I know what you’re thinking … I got tons of Snicker bars, giri-choco, right? And you’d be right! And that was agreeable with me since I like Snicker bars just fine! In front of the classes I would usually pretend, in overacted melodramatic fashion, to have my feelings hurt when I got the girl-choco. The students would eventually laugh … once I grinned at them with that “gotcha!” look on my face!

Here in America, we usually think about romantic love on Valentine’s Day. And we usually restrict our gift giving to family members and to our special “sweetie.”

But Valentine’s Day can be a bit of a bummer for those without a special someone in their lives or if they’ve recently lost their Valentine. My sweet sister will experience her first Valentine’s Day in 36 years without her husband, Ron, who passed away last month. I’ve been single on Valentine’s Day before and I know that it can feel a little blah when you don’t have someone to share the day with.

Many of my friends are single today but would like to be in a committed long-term relationship. Sometimes it’s just timing. But sometimes it isn’t. Sometimes people are doing things that are counter-productive to good relationship building, shooting themselves in the foot, and making a loving, healthy, and rewarding relationship almost impossible.

A few years ago I taught seminars for unemployed, or under-employed people, looking for work or a new career. Some of the same things I told them can apply to those looking for love.

Here, in no particular order, are my “Job” searching tips

1. Apply for a job at a place where you’d like to work. You’d think this would be fairly obvious, but a lot of people, in an effort to get any job, will apply at places they don’t really like or want to work.

I wouldn’t recommend looking for love in a bar. The odds of finding quality there are low. Mom said that you don’t find diamonds in a dumpster. I have a female friend who met her ex-boyfriend in a bar and genuinely seemed shocked to discover that he had a drinking problem and wasn’t very reliable. Whaaaat?

Apply for jobs at places you’d like to work and go places to meet people that would probably attract people with whom you already share an interest. Attending a photography class or joining a group of like-minded people might be a better venue to meet someone of quality than some downtown dive.

Several years ago, Jim Steiner and I ran a 10K together. While we were standing around in the big corral waiting for the race to start, he struck up a conversation with a couple of people standing to his right and I struck up a conversation with the attractive red-head on my left. She was such a wonderful conversationalist … not to be confused with someone who won’t stop talking. In a 10 minute conversation, I discovered just how charming and interesting she was. I also discovered, to my disappointment, that she was married. But had she not been, I’d have asked her for her number. I’m a runner. She was a runner. She was fit and lived a healthy lifestyle, same as me. We had a number of things in common and those things were obvious simply by the fact that we were standing in a corral getting ready to run a 10K.

2. Improve your resume. Get more training. Expand your skill-set. Go back to school. Make yourself an asset.

Romantically speaking, what do you bring to the table? Are you happy all by yourself or are you lonely and looking for someone “to complete you?” Are you good alone? Are you content with your life and spending free time alone? Can you live independently? Do you have a full life that is great or are you looking for someone to make it so? Are you often bored? Are you emotionally healthy and have your life reasonably together? Are you romantically and emotionally hirable?

3. Be a Team Player. Most companies are looking for people who can work well with others. People who can compromise and collaborate. People who are positive, flexible, and agreeable. People who don’t insist on their own way and don’t take credit for another’s work. A consensus builder.

On Cupid’s scorecard, are you more interested in your own agenda, your own way, your own interests, or are you more interested in having fun and enjoying the experience of being with that other person?

Are you easy to get along with? Do you play well with others? Do you have a number of friends and healthy relationships?

4. Be a person of depth, confidence, character, and integrity. Be trustworthy and honest. Be fiscally responsible and dependable. Be confident and secure. (Look at the mess that NBC’s Brian Williams is in because of an integrity violation!)

I dated a girl briefly who was confident and secure. But she was also bossy and insistent. But she didn’t show me that, or any of her other “crazy cards,” until after we’d been seeing one another for a few months. Then one by one those cards started appearing on the table. And one by one, I started taking steps backward.

One of the things she showed me was her fiscal irresponsibility. I’d noticed that she never paid, or offered to pay, for any of our dates. Nothing. (In the world of adult dating and relationships, where both parties are gainfully employed, both share in the expenses after a month or so of seeing one another.) But she bought new clothes, handbags, and other accessories almost weekly. She always wore the trendiest fashion and had the newest gadgets. Then she went out and bought a brand new car … a brand new car … and then a month later she filed for bankruptcy with over $47,000 in credit card debit!

CHECK, PLEASE!!!

5. Have a plan to make your company better and more profitable.

St. Valentine would say: have a plan to be a source of happiness and joy for your special someone. Do you make the person you’re with happier with you than without you? Just how much fun are you to live with?

Would your friends describe you as mostly happy, or mostly angry? Mostly positive, or mostly sad? Mostly enjoyable, or mostly difficult? Do people seek your company and companionship or do they avoid you?

On this coming Valentine’s Day, I hope you have people in your life to share love and kindness. I hope you will be able to enjoy the company of someone special. And if there isn’t anyone special – yet – I hope you’ll be patient and use the time alone to work on yourself.

And if you are lucky enough to be with someone special — like ME — I hope you’ll let them know!

HAPPY VALENTINE’S DAY!!! (And especially Happy Valentine’s Day to you, Ashley Holloway, my Valentine!)

— 30 —

Successful People vs. Unsuccessful People

SUCCESSFUL PEOPLE
• Keep a “to do” project list
• Embrace change
• Exude joy
• Share information and data
• Talk about ideas
• Read everyday
• Give other people credit for their victories
• Have a sense of gratitude
• Compliment others
• Forgive others
• Accept responsibilities for their failures
• Keep a journal
• Want others to succeed
• Keep a “to be” list
• Set goals and develop life plans
• Continuously learn
• Operate from a transformational perspective

UNSUCCESSFUL PEOPLE
• Exude anger
• Horde information and data
• Talk about people
• Fly by the seat of their pants
• Fear change
• Watch TV everyday
• Take all of the credit for their victories
• Have a sense of entitlement
• Criticize others
• Hold a grudge
• Blame others for their own failures
• Say they keep a journal but really don’t
• Think they know it all
• Operate from a transactional perspective
• Secretly hope that others fail
• Don’t know what they want to be
• Never set goals

—————————————————————————

A LITTLE SLEEP …

Happily, lazily, carelessly fitness is lost and weight is gained.
The realization that fitness has slipped away isn’t as apparent as weight gain, though.
The tight jeans and snug jacket, on the other hand, shout: “hey there, fatty.”

The loss of fitness is discovered in more subtle ways. Getting winded at the top of the stairs, straining to lift the big bag of dog food, wishing you’d checked that luggage instead of carrying it through the airport … announcements that you’ve lost strength and stamina.

The numbers at the doctor’s office confirm that your weight gain and your fitness lost are putting you at growing risk of illness, heart disease, and other health related maladies.

February is National Heart Month. More women die of heart related illness than from all cancers combined. Help a friend get healthy and fit. And if that person who needs to get healthy and fit is you, GET BUSY!
As my friend, Teri Trotter, battling cancer for the second time, says: “LIVE YOUR LIFE!”

And live it as fit and as healthy as you can!

“How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest—
and poverty will come on you like a thief
and scarcity like an armed man.” ~ Proverbs 6: 9-11

———————————————————————————

CONGRATULATIONS TO OUR OWN REGISTERED DIETITIAN, ASHLEY HOLLOWAY!

Ashley is featured in the March issue of Runner’s World magazine as a part of the “Ask an Expert” feature. Several years ago, Ashley was an invited speaker to the National Conference of the RRCA (Road Runner Clubs of America, the most recognized organization of amateur running in America). Runner’s World magazine editors were at that conference and pursued Ashley with the hopes that she’d be willing to participate in a future issue! How cool is that and how lucky are we to have her?

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.”)

Go Nuts!

If they aren’t already, nuts should be a staple of your diet! Nuts are nutritious, versatile, and tasty. You can add them to your oatmeal for breakfast, have a handful as a snack after your long run, or even sprinkle them in your salad with dinner.

Nuts such as almonds, Brazils, cashews, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios and walnuts are a great source of calories, protein and fiber. Nuts and nut butters such as peanut butter, almond, and cashew butter also contain vitamins such as folic acid, niacin, Vitamin E and Vitamin B6 along with minerals such as potassium, phosphorous, magnesium, selenium, copper and zinc.

The fat content of nuts is high, but on average, 85% of the fat found in nuts is unsaturated. Walnuts in particular are a good source of those heart-healthy Omega 3 fatty acids. Nuts also contain disease-fighting antioxidants and phytochemicals and nuts are cholesterol free.

As little as one handful of nuts a day can provide nutritional benefits. There have been many studies on the nutritional benefits of nuts, and many studies show that nuts may help reduce the risk of diabetes and heart disease by up to 20%. The Food and Drug Administration (FDA) seems to agree. In July 2003 the FDA approved the following health claim for nuts and heart disease: Scientific evidence suggests but does not prove that eating 1.5 ounces (approximately one-third cup) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

If you are watching your weight, nuts are a good choice. The protein and fiber in nuts is also a great, natural appetite suppressant. And studies show that a handful of nuts a day does not appear to cause weight gain, as long as you control your caloric intake.

To keep nuts as fresh as possible, be sure to store them in an air-tight container in the refrigerator for up to six months or for up to one year in the freezer. To really bring out the flavor of nuts, try toasting them in the oven or on top of the stove for a few minutes until lightly browned. For better portion control, try putting a handful of nuts in individual, snack-size bags to keep in your desk at work. Enjoy this super sports food!

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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 ARE T-SHIRT DAY!

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

—————————————————

THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
———-

THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
———-

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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

—————————————————————

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.

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
– 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
– Jennie Latta 6/2013
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– JD Dombroski 4/2011
– Carrie Schule 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
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 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*
– 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
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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 »


Schadenfreude — Sgt. Tony Ludlow, blog post for 2/4/2015

Feb. 4th 2015

“Revenge is a dish best served up cold,” as the phrase goes.

Where that phrase came from originally isn’t as clear as its meaning. Some have attributed it to Shakespeare or to French novelist, Pierre Choderlos de Laclos. Some think it originated with “The Godfather.” I even found some evidence that it’s a translation of a Klingon phrase (bortaS bIr jablu’DI’ reH QaQqu’ nay’).

Where it came from we may not know, but one thing is certain: we love revenge!

The three “Taken” movies, starring Liam “I have a very particular set of skills” Neeson, are revenge movies. And you’d be hard pressed to count the bodies piling up in “John Wick” as Keanu Reeves exacts revenge on the bad guys who done him wrong. The fact is, revenge is a very very popular theme for movies, literature, and life in general. When you pay attention, you’ll see that it’s a driving force in literature, business, and geopolitics. “It’s not personal, it’s just business,” says the Mafia boss.

I’m guilty. Not of being a Mafia boss, but of having a crass attachment to revenge. I’ve been wronged before and have exacted revenge on the loathsome person on my own terms. I once told a guy who’d vandalized my car when I was in high school that I didn’t get mad, I’d just get even. I waited a year to get even. I’m not especially proud of that fact or any other time I’ve repaid one wrong with another. As the phrase goes, “an eye for an eye leaves the whole world blind.” I usually justified my behavior in my mind as getting justice, as opposed to revenge. That might just be semantics though. (But I’d like to think that I’ve evolved some since then.) “Getting even” is a common human trait. You’re probably guilty of it too.

Revenge’s first cousin is schadenfreude, a German word meaning to take pleasure in the misfortunes of others. If revenge is the actual enacting of punishment, or violence, or harm against the offender, then schadenfreude is the passive pleasure in observing the calamity of others. It could be the misfortunes of the arrogant, the rich, and famous who stumble and fall in some sort of public crash-n-burn spectacle or it could be the failures of the person in the cubical next to yours. Schadenfreude is kind of like enjoying the slow-motion train wreck that was Anthony Weiner and Eliot Spitzer’s fall from grace, caught, as it were, with their pants down.

Years ago I had a good friend, a trusted friend, who betrayed me. It hurt a great deal. Betrayal is like that. The hurt that comes from a friend hurts worse than the cruel treatment of someone who isn’t one. It also hurt that he never apologized for what he’d done. A few years later, when the wheels fell off for him and he found himself in financial trouble with a drug problem, I might have had a schadenfreude moment. What made it worse is that his tailspin continued for a long time afterwards to the point I couldn’t take anymore pleasure in his misfortune. He’s doing better now, and I’m actually quite happy for him.

The public speaking class I took in college required each person, during the second half of the semester, to stand up and deliver a 10 minute speech without notes. After each person spoke, the professor would open up the floor for a peer review, or a time to critique the speaker. The first comments were to be constructive criticism and then the professor asked for complimentary reviews of the speech. One guy, I’ll call him Bob White, had a negative comment(s) to make about every single person. He had few positive remarks to make. And since Bob’s last name started with a “W,” his turn finally came at the end of the semester. We were all ready to pounce on him and get even!

When the day came for Bob to give his speech, he stood up and without any notes in front of him, froze. He finally got 2 minutes into his speech and he froze again and just stood there … saying nothing. I have to admit, the growing schadenfreude in that class was so electric that you could feel it. You could see people leaning forward in their chairs with smiles on their faces.

Then Bob started over. After about 2 minutes, he locked up again and just stood there trying to figure out what to say next. He started over. Same thing happened. Three more times. By the last time, our schadenfreude had shrunk and disappeared. We felt sorry for him. He’d abused us all for months, and we initially started out LOVING his failure, but that evaporated and turned into pity. He sat down without delivering his speech beyond the first 2 minutes and buried his face in his hands in humiliation. The professor asked, “well … is there anything positive that we could say about Bob’s speech?” No one said anything. The silence was awkward. Finally, I raised my hand and the professor said, “yes, Tony?” And I said, “I think Bob used the ‘pregnant pause’ with consistent skill.” The class started laughing, Bob included. The ice was broken and everyone relaxed. Bob included. He tried his speech again the next day and did just fine. And to his credit, he apologized to the class for being a jerk.

I admit that I felt briefly vindicated by his misfortune. But that was short-lived as his skid into the ditch just got worse. I felt bad about feeling good about his feeling bad.

It’s a base human feeling. But that doesn’t make it right just because it’s common. And every major religion in the world condemns it on some level. We are always encouraged to overlook the injustices or slights of others. The Bible goes so far as to tell believers to love their enemies and to pray for those who “despitefully use you.” Even among non-religious people, the pleasure taken in the maladies of others is frowned upon. My Japanese friends, who practiced no organized religion at all, believed that it was wrong.

Compassion always trumps revenge and schadenfreude. Among most reasonable, rational, and mature people, compassion is the higher response. Karma might be a rotten bitch, but compassion is a regal queen.

One of the other benefits of compassion is that it’s not hard work. It may not always be easy, but it’s not hard. Having enemies, exacting revenge, taking pleasure in the failures of others is exhausting work. It requires too much psychic energy. And who wants that? Since time, money, and energy are the three things we all have in limited supply, it would be foolish to expend any of those things on revenge, hate, and schadenfreude.

Let it go. Move on. Be the bigger person. Take the higher ground. It’ll make you feel better, sleep better, and think better.

But wait, there’s more.

What do you do about those people? Do you let them back into your life?

That’s a hard one to answer and each situation is probably a bit different.

I generally recommend that you establish boundaries and keep those people on the other side of the fence who have, as an act of their will and with malice aforethought, harmed you. Maybe if they’re contrite and apologetic, maybe … maybe cautiously allow them on the periphery of your life.

For me, if someone has willfully and purposely betrayed me, hurt me, attacked me … they don’t get a second chance to do those things again. They don’t get invited back inside the close inner circle of my life. They will remain at arms length, at best. This is a lesson learned through hard experience. I’ve found that it’s best to pay attention to the red flags. I’ve learned that keeping an abuser as far away as possible makes more sense and makes for a lot more peace and contentment. And peace and contentment are mighty wonderful things.

— 30 —

——————————————

THE WEATHER FORECAST FOR TOMORROW CALLS FOR BOGA FOR ALL ON THURSDAY, FEB. 5TH!

—————————————————–

CONGRATULATIONS TO OUR OWN REGISTERED DIETITIAN, ASHLEY HOLLOWAY!

Ashley is featured in the March issue of Runner’s World magazine as a part of the “Ask an Expert” feature. Several years ago, Ashley was an invited speaker to the National Conference of the RRCA (Road Runner Clubs of America, the most recognized organization of amateur running in America). Runner’s World magazine editors were at that conference and pursued Ashley with the hopes that she’d be willing to participate in a future issue! How cool is that and how lucky are we to have her?

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 Muscles = A 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!

—————————————————–

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!

—————————————————

THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
———-

THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
———-

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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

—————————————————————

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.

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
– 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
– Jennie Latta 6/2013
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

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
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

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
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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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