Sergeant Tony's Blog

Archive for October, 2015

And Gentlemen in England … — Sgt. Tony Ludlow, blog post for 10/21/2015

Oct. 21st 2015

The two of them were ahead of me, but had stopped to rest, and I was about to catch them.

We’d been running about 30 minutes, not quite 4 miles into the 26.2 mile Marine Corps Marathon in 2008. The crowd of runners ahead of me on the streets of Washington, DC made it hard for me to see the two of them clearly through the crowd, but I knew they were Marines. We always know our own.

(I was recently told that there are three great fraternities in America: Harvard graduates, the Priesthood, and The Marine Corps! I can’t speak to the graduates of Harvard yard, nor of those who take religious orders for the Priesthood, but I can definitely speak to the brotherhood that is the Corps. It’s pretty tight.)

I could tell that these two Marines had stopped and seemed to be attending to some sort of problem. I imagined that one of them had maybe twisted an ankle or something.

As I got closer and the crowd thinned a bit I understood.

Between them, these two Marines had only two good legs, each of them were missing a leg just below the knee. In place of their lower leg were prosthetics that resembled slightly flattened out capital “Cs.” They wore the same kind of prosthesis made famous by Oscar Pistorius, the South African “Blade Runner.”

These two Marines had returned from Iraq several months earlier and were learning to live, and RUN, on mechanical legs. There on the side of the marathon course, the two friends had stopped to take off their prosthesis and apply an anti-blister lubricant to the inside cup of their artificial limb. They took turns, one standing and supporting the other as he took off his leg and applied the lubricant. (They would repeat this same procedure several times for the next 23 miles.)

For me, the instant that I saw them was one of those moments when your brain downloads about 100 pages worth of information, reactions, and emotions all in a flash. Though it only took me a few seconds to see them, recognize them, gain on them, and come alongside them, my mind raced with a flood of a thousand images in those few seconds.

I imagined the day that each of those brave men set out on their final patrol, healthy and whole … and could imagine how tragically and suddenly everything had changed. I imagined how those events might have played out. How they had been torn apart by some horrible, violent, chaotic explosion. How their fellow Marines had instinctively come to their aid, defended them, rescued them … and how Navy Corpsmen had done the skilled medical work of triage and extended medical care.

I tried to imagine the mental and emotional struggles that each of them had been fighting everyday since the day their lives changed forever. I could imagine them alone in the darkness of their hospital rooms late at night when the demons of doubt and fear tormented those brave men. Alone, late at night, even the best of us are vulnerable. I imagined how every day presented a similar set of struggles with their lives, their rehabilitation, the loss of their legs … and trying to see clearly into an uncertain future? I marveled at how they had fought their way back from a dark abyss … learned to walk … learned to run … trained for a 26.2 mile marathon with one good leg and a stump! I suddenly felt small.

It was my hope that there would be loving family and friends waiting for them at the finish line to celebrate the absolute joy that awaited them at the end of their marathon!

As I came alongside, I called out to them, in Marine-speak, “Oooraaah, MARINES!”

Their faces lit up as they looked at me, grinned from ear to ear, and enthusiastically shouted back in unison, “Oooraah, SIR!”

I passed them with a lump in my throat and a small sense of guilt for passing them at all. I thought of little else as I ran that day. Running by the great monuments of our nation’s capital didn’t inspire me like that one moment of exchange with those young men. I was honored to have run with them that day.

Everyday I talk to people who look at exercise as a chore and who “hate to run.” When I hear that, I think of those two young men, running in pain … but with such joy on their faces.

There are thousands of people like those Marines, warriors and non-warriors alike, who envy your ability to get up and go run, to get up and work out … on two good legs.

The next time you feel yourself start to complain about “having to run” or “having to exercise” … think about those two hero’s who ran with me that day. You get to run … you get to exercise! And this Sunday, Ashley, Scot Bearup, and I will be running the Marine Corps Marathon again … in the company of heroes.

“We few, we happy few, we band of brothers;
For he to-day that sheds his blood with me
Shall be my brother; be he ne’er so vile,
This day shall gentle his condition;
And gentlemen in England now-a-bed
Shall think themselves accurs’d they were not here,
And hold their manhoods cheap …”

~ Shakespeare, Henry V

— 30 —

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NO EVENING CLASS ON FRIDAY, OCTOBER 23

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BUFFALO RUNNERS HALF MARATHON TRAINING THIS SATURDAY!

Our training continues on Saturday at 7am! We’ll meet at the same place at Shelby Farms: in the parking lot of the main playground, near the temporary Visitor’s Center and Go Ape ropes course.

If you’re not training for the St. Jude Half, you’re still welcome to get your 1 hour of CC with the group!

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TODAY’S NUTRITION TALK
by Gunnery 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.”

Drink and be Merry

As a Registered Dietitian, I think it is important to find a happy medium between good health and good times and sometimes we are lucky enough to have both of those things at the same time. Take USMC Fitness Boot Camp for instance. We all laugh, smile, and joke around all while we are building our fitness! How awesome is that!?!

Believe it or not, another way good times and good health can go hand in hand is when you are having a glass of wine, a beer, or even a cocktail!

Research shows that moderate consumption of alcohol may actually prolong your life and may reduce your risk of heart disease which is the leading cause of death in the United States. It has also been shown to improve your chances of surviving a heart attack or stroke. Alcohol increases your levels of HDL, your good cholesterol, and improves the factors that influence blood clotting therefore reducing risk for blood clots which can cause strokes.

Studies also show that moderate drinkers are more likely to have a healthy weight, get more sleep, and exercise regularly. If these studies are valid, that means we probably have a lot of drinkers on the quarterdeck!

A drink before a meal may help improve digestion of your meal, a glass of wine may help you relax after a stressful day at work, and an occasional drink with friends can be a great social outlet. These physical and psychological effects may contribute to a healthy well-being.

So what is considered drinking in moderation? The 2010 Dietary Guidelines state that moderate drinking means one drink per day for women, and two drinks per day for men. And no, you can’t drink all seven glasses of wine in one night and call that moderation! One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor, all which have approximately 0.6 ounces of alcohol in them. And if you have never measured out 5 ounces of wine, do it. At least once, so you can see what it looks like. You may end up drinking more than one serving, but at least you will be aware of how much you are drinking.

The next time you reach for a beer, a glass of wine, or a cocktail, know that you have this RD’s seal of approval, if you are drinking it … in moderation!

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Running With Music!

If you run with music, for safety’s sake, turn the music down or use only one earbud, especially in a race. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

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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!

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)
Alan Compton (2013)
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 x TWO
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
– 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?
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013
– Gina Tice 4/2013
– Jennie Latta 6/2013
– Mallory Raffensberger 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
– Mandy Tenent 3/2014

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

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
– 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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Be Like Tim — Sgt. Tony Ludlow, blog post for 10/14/2015

Oct. 14th 2015

The other day Ashley and her daughter, Callie, had an interesting text message exchange that has, as they say, gone viral.
It went like this:

Callie: “do i get something if i get straight a’s?
Callie: a puppy?
Callie: iphone 6s?
Callie: money?
Ashley: That is fantastic! What these A’s hopefully get you is a scholarship to college where you can major in the subject of your choice, and then get a job doing what you love and making lots of money to buy your own puppy and iPhone 25!!!
Callie: yay”

That’s all A’s parenting right there!

Ashley posted a screen shot of this exchange on Facebook and, as you might imagine, got tons of encouragement and support! “Huffington Post Parents” got a hold of it and posted it through their social media outlets.

As of the last count, that text conversation had over 35,000 “Likes” on Facebook, with over 6,000 people sharing it themselves! And over 500 people have commented on it!

Our Ashley’s fantastic and fun response has been seen by over 45,000 people! How ‘bout THAT?!!! She’s a famous parenting consultant! Hundreds of people loved the insight and praised her humor! Her “working-hard-in-school-is-your-job” wisdom has been appreciated by thousands and thousands of folks!

But lest you think this is just me earning more brownie points with the lovely Ashley, it’s a bit more than that.

In addition to all of the likes and shares and supportive comments, the thread on HuffPost Parents contains outrageous criticisms and misinterpretations of Ashley’s tongue in cheek wisdom! Here are a couple of those comments verbatim:

One woman—and you’ll have to cock your head to one side and stand on your head to see her point of view—said:
“Oh yeah, reward her with the false promise that college will land her a good job. She’s going to be in debt working a shitty part-time job, but at least she’ll have had *good grades*. What a bunch of craps. But maybe the Holloways have connections or can brownose their friends who can throw a bone to their daughter when she comes back home jobless.”

Another woman, obviously concerned about animals said: “A puppy should not be a gift to a child. That’s how dogs end up in the shelters.”

One guy, clearly overthinking the post and missing the point all together, said: “Actually it’s not accurate at all but keep feeding your kids that bullshit story as the middle class disappears …”

And one Hag said (that’s really her last name): “What you really get is 100,000$ of student debt after your degree, you probably won’t get the job you want or that has anything to do with said degree and you’ll end up having to take a job that pays decently causing you to put in 40 hour weeks and your still unable to make ends meet or buy that new iPhone.”

One guy said that Callie will end up working as a stripper. Another woman said that Ashley was making a mistake with such Gestapo parenting techniques. Some people were so angry and mean spirited, so negative and dark. It makes you say, whaaaat?

Of course, the majority of comments were like this one, addressing the wacky negativity: “Wow, who knew a simple text with your daughter had so much ability to get people to over think??? This mom has a sense of humor, her daughter has a sense of humor. I highly doubt that after this text exchange either one of them put much more thought into it. It was a funny, learning moment in parenting. You are doing it right mom!”

Hear, hear!

But why did so many miss the point, or over-think it, or misinterpret it at all?

And that’s where this is actually going.

How do you process the world around you? How does your significant other? How do your friends?

Over the years my relationships with women have been fairly well comically chronicled—usually at my own expense—in these tongue-in-cheek essays. Those relationships either ran their course, changed over time (usually as our true selves shown from behind our efforts to present our most agreeable and noble selves), or experienced some sort of trauma, drama, deal breaker, or non-negotiable that irrevocably altered the nature and essence of the relationship, bringing it to an end.

In my case, the most common reason those relationships ended was an irreconcilable difference in the way we processed the world around us. Exposed to the same situations, same conditions, and same conversations, we’d interpret those things in completely different ways. And those different ways weren’t interesting or complimentary or mutually beneficial ways. The differences didn’t lead to new understanding or new perspectives. In the end, there was only dysfunction and conflict and a realization that the two of us just weren’t a good fit. It didn’t mean that I was right and they were wrong. It just meant that we were different, and not in a healthy way that made the relationship stronger or more enjoyable.

You often hear that opposites attract, and that may be true. Initially. But like-minds are best. Like-minds lead to longevity and depth in relationships. Like-minds lead to long-term mutual happiness and personal growth. Who wants to spend their days in a contentious relationship requiring constant defense or explanation of things the other person doesn’t “get”? Who wants to tip-toe on eggshells, hoping that the other person isn’t going to question your every move and decision?

But back to Ashley’s text messages with Callie, why did those people completely miss the point? What’s the deal with them?

Who knows.

I’m not a psychiatrist nor a psychologist; I’m not Dr. Phil. I don’t know why people do the things they do. But sometimes you can figure out why they arrive at certain conclusions, or hold certain assumptions, or say certain things, or believe the way they do. Take a look at someone’s education, their life experiences, religious practices, political affiliations, hobbies, reading habits, and their preferred news programs and that data becomes extremely helpful in determining how they’ll react to something. Pollsters use this kind of information to determine how a person might vote or what kind of breakfast cereal they might buy. Advertisers use it to sell to us. Politicians use it to tailor their message to get us to vote for them.

But back to the internet. There’s a whole sub-set of people online lovingly known as “trolls.” They’re the kind of people who take every opportunity to object, contend, and argue. (Jimmy Kimmel has a bit on his show where celebrities read the “mean tweets” these trolls post about those celebrities. It’s crazy stuff!) The trolls feel obligated to weigh in and set people straight with their counter opinions and misunderstandings. They’re “right fighters.” They believe themselves to be morally superior and intellectually enlightened above the person they’re trying to correct. They believe the other person needs the benefit of their views, opinions, beliefs, biases, and preferences.

And everyone believes themselves to be right in their own eyes.

We’ve probably all had the experience of posting something on Facebook, only to have some person from our ancient past, or some distant misguided friend or family member, post some sort of inappropriate, contrary, or opposing opinion. (Sometimes these eager-to-correct persons aren’t even people we know! They’re distant friends of distant friends.) As one of my high school friends says about her Facebook activity and the trolls who post on her wall: “my wall, my rules.” And she deletes the unasked for and often offensive remarks. I think she was the one who posted a meme that said, “Do you know the difference between my morning coffee and your opinion? I asked for the coffee.”

A friend of mine told me he read about a troll explaining his unwanted troll behavior by saying “if someone posts it on social media, then they’re just asking for it and it’s my job to set ‘em straight.” Attempting to correct the troll, my friend said that he likes to imagine things he sees on Facebook as if they were conversations at the table near him in a public restaurant. Would he go over to that table and interrupt those folks, sit down at their table, and butt in with his opposing views? Would anyone do that? Of course not. The troll told my friend that he was wrong and then went into detail explaining why he was wrong … proving my friend’s point in the process.

Another meme I saw recently is a cartoon that has a stick figure named “Tim” sitting at a desk looking at a computer monitor. The caption says: “Tim is on the internet. He sees something that offends him but he ignores it and moves on with his life. Good move, Tim.”

As Andrew Forsdick shared with me several years ago, we should always apply the “MRI approach” in analyzing the actions of others: Most Respectful Interpretation. Give that other person the benefit of the doubt and assume the most respectful interpretation to their actions until or unless there is evidence to the contrary.

And in all cases, don’t be no troll, not on the internet and not in real life. Be like Tim.

— 30 —

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BUFFALO RUNNERS HALF MARATHON TRAINING THIS SATURDAY!

Our training continues on Saturday at 7am! We’ll meet at the same place at Shelby Farms: in the parking lot of the main playground, near the temporary Visitor’s Center and Go Ape ropes course.

If you’re not training for the St. Jude Half, you’re still welcome to get your 1 hour of CC with the group!

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TODAY’S NUTRITION TALK
by Gunnery Sergeant Ashley Holloway, RD LDN,
(An 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.”)

Crush those Cravings!

The kids are asleep and you’ve got a great movie lined up to watch and the craving hits: Chocolate. Now. Does it matter that you’ve stuck to healthy eating all week? No. Chocolate! Or, that you haven’t consumed chocolate in weeks? Chocolate! Chocolate! The craving grows stronger every second. Resistance is futile, and soon you’re digging around a cupboard for the bag of semi-sweet chocolate chips you bought for baking emergencies. Soon after, competing feelings of relief, guilt and remorse begin to swirl around your mind. Crisis averted … or was Pandora’s box opened?

Some dieters may believe a craving — an intense desire for a certain food — is a signal their bodies need the nutrients that food provides. A craving for chocolate, for example, would signal a physiologic need for more antioxidants. However, a bowl of red beans, which is higher in antioxidants than chocolate, would better meet that supposed physiological need; yet, red beans are low on the craving scale.

“It’s an age-old question whether cravings are physiological or psychological,” says Bethany Thayer, RDN, MS. “I’m not sure we definitively know what causes a craving; it could be a little bit of both.” She points out that when children are sick, a bowl of mom’s chicken soup makes them feel better; it relieves congestion and has proven antibacterial properties. And when that child grows up and falls ill, what does he crave? A bowl of chicken soup, not just for its curative powers, but it brings back comforting memories of being cared for by mom.

What happens when your cravings become overwhelming and lead to overindulgence and feelings of guilt? When people follow overly restrictive diets or completely cut out groups of foods, cravings can become more intense and can lead to a vicious cycle of indulging, overeating and guilt. A diet that allows small amounts of foods you enjoy — even high-fat, high-calorie foods — will be easier to maintain since you aren’t eliminating that food outright from your life.

If you sometimes crave chocolate, keep some dark chocolate on hand. Dark chocolate contains phytochemicals that may aid in the prevention of heart disease and may decrease the effects of sugar on your teeth. But enjoy it in moderation. Calories do add up. When looking for dark chocolate, read the label to make sure that cacao is the first ingredient on the list rather than sugar.

Here are other tips for handling food cravings.

– Put your craving off. Tell yourself you’ll deal with the craving in 20 minutes. Food cravings are typically short-lived, and while the desire for chips, chocolate or cake feels overwhelming now, it will wane, especially if you can find a healthier food substitute or distract yourself.
– Choose alternatives for your cravings. Yearn for potato chips? Buy a brand that’s low-fat or fat-free. Desire something crunchy? Skip the chips: try fruit or a salad packed with crisp greens and veggies. Want something sweet? How about baking an apple or even roasting some veggies? Roasting brings out the sweetness in many foods.
– Buy single servings of foods you crave. “Instead of buying a whole box of cookies,” says Thayer, “buy just one cookie from a specialty bakeshop.”
– Schedule your snacks. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car.
– Take a walk, work on a hobby or call a friend. Thayer points out that what you really may be craving is social support. A chat with a sympathetic friend can get you through a tough craving.
– Keep a craving journal. Note the time of day your craving appeared, how long it lasted, the food you craved, and how you handled the situation. Thayer says you’ll start noticing patterns so you can be better prepared to handle cravings in the future.

Source: www.eatright.org

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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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Protected: 26th Buffalo Runners Half Marathon Revised Training Guide — Fall/Winter 2015

Oct. 12th 2015

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YouTube is the Devil — Sgt. Tony Ludlow, blog post for 10/8/2015

Oct. 8th 2015

I don’t know if it was Albert Einstein or Stephen Hawking who said it, but one of them said: “YouTube is the Devil.”

Or maybe it was in one of their theories of time, space, relativity, and speed dating that they postulated that “time speeds up when you tumble down into the YouTube wormhole.” Three hours will disappear in the blink of an eyelash. YouTube is an inexhaustible box of interesting, amazing, informative, and bizarre videos. You can even find me, Tony Ludlow, dancing on YouTube! (That would fall under the heading of “amazing” video!)

Between Google and YouTube, there hardly remains any subject that can’t be researched to a reasonable degree of understanding, or misunderstanding; no one polices YouTube for truth, accuracy, or humor. Of course, not every exit ramp on the information super highway leads to a great exit. Some of those stops can be awesome places of legitimate knowledge and research, and others are more akin to accidentally taking an exit into Pine Bluff, Arkansas. No one wants to go there.

Being able to spot the legitimate research from the illegitimate misinformation on the internet requires, well … research and information. The information super highway can easily degenerate into the wild wild west or some seedy rundown part of town. Dave Chappelle had a running bit on his show with the premise being, “what if the internet was a real place” like the mall. Then he would wander around being approached by all of the oddities found on the web. Funny stuff, Dave!

Anyway, let’s say, just as an example, you wanted to research, oh, I don’t know, something like backpacking equipment on YouTube, one might find one’s self hours and hours down the YouTube wormhole having watched 15 different videos comparing … camp stoves! Or lightweight tents. Or hiking boots. Or range free chickens.

One of the things Ashley and I are planning for 2016 is more backpacking and camping. Problem is, I sold, donated, or gave away most of my equipment several years ago and so our equipment supply needs replenishing. Plus, if you’re a gear guy like me, reequipping is part of the fun!

If you’ve been where I’ve been, watching one YouTube video after another, you know just how hard it can be to stop. Those rotten bastards at YouTube keep giving you suggested videos on the right-hand margin to keep you clicking, and clicking, and clicking. (And don’t we all LOVE the “Skip Ad” button?!!!) And if some internet troll leaves a nasty comment to a video that you really appreciated, you almost feel honor bound to leave a comment in support of the guy who made the video.

One of the videos I watched was of a guy talking about the gear he used in his Appalachian Trail thru hike—an AT thru hike is one that covers the entire trail from start to finish (Maine to Georgia) in one season—mentioned a jacket he liked. It was a GOLITE brand jacket. That got my attention.

You might know the GOLITE name from several pieces of outdoor gear they are famous for. Or, more accurately, “were” famous for. Ten years ago I got a loan from the bank so that I could afford to buy a GOLITE jacket. They were fairly rich for my blood. But you didn’t mind the high price so much because the company was known for great quality technical outdoor gear and apparel and it would be worth it in the long run.

As the guy in the video talked and moved on to describe his sleeping bag, I kept thinking about GOLITE. I couldn’t remember the last time I’d even seen any GOLITE gear. (A few years ago, I accidentally donated my jacket to Goodwill.)

And before I could say e=mc2, I was researching the GOLITE company. What had happened to the popular, hi-tech, expensive GOLITE brand, I wondered.

In a word, bankruptcy. Specifically, Chapter 11 bankruptcy.

How did that happen? How did a successful company, known for its quality and functionality, end up in bankruptcy court?

It turns out that GOLITE was a victim of their own success. They grew quickly and kept expanding their operation. Instead of keeping with their mail-order sales, internet sales, and sales through companies like REI and Sierra Trading Post, they hastily opened over 20 brick and mortar retail stores across the country and overseas that sold GOLITE gear exclusively. That’s all those stores sold. GOLITE.

Other companies have done similar things and have been able to compete. The New Balance store in Cordova is one such local store that sells only NB shoes and apparel and has managed to stay in business. The Nike Store and The Apple Store are other examples of brick and mortar retail stores under a single brand doing it right. But the Speedo Store that was located in Saddle Creek right next to the The Apple Store, closed for the same reasons the GOLITE dedicated stores did. A faulty business plan that led to poor quality and reduced sales. In the case of GOLITE, they just kept throwing more and more capital at the problem, hoping that something would stop the bleeding. But it didn’t.

Also, the GOLITE brand tried to increase their market share by branching out into a casual apparel line, something like Eddie Bauer. But hikers, runners, campers, and other outdoor enthusiasts loyal to the GOLITE brand, did not embrace those items and they clogged up the stores and took up extremely expensive retail space. One of the unintended consequences of this broadening into the casual apparel offerings was a reduction in the overall quality and innovation of their entire GOLITE brand. At the same time, their most popular items were often back-ordered and unavailable. Customers in need of a particular kind of item, like a high tech jacket or shirt that was currently out of stock at GOLITE, simply chose that item from a different company. A company that didn’t have an inventory problem.

One month before GOLITE filed for bankruptcy last October, co-founder Kim Coupounas, gave a TED talk that foreshadowed the company’s decision to file. Actually, hers was a talk that explained the philosophy that led to the company’s loss of focus. The name of her talk is “The Joy of Less.” (Guess where you can find that talk. That’s right, on YouTube … the Devil.)

If you were sitting in a creative writing class and given the assignment to write an essay on “The Joy of Less,” I think you’d come close to constructing the manuscript of Kim’s talk. The details of how she, and her co-founder husband, hotly pursued MORE, only to discover the tyranny of it—the slavery of it—constitutes the content and message of her talk.

Given Kim’s education and work history, you’d absolutely predict the meteoric ascent of GOLITE: Princeton, Oxford, Harvard graduate school TWICE—including Harvard Business School—and success at every company she ever worked for! Her degree from Harvard Business School equipped her for the rat race, but didn’t inform her spirit and mind to be content with the journey or to have a spiritual understanding of the finish.

Success—the MORE—was an unquenchable thirst, an unsatisfied hunger. She and her husband became enormously successful—but at a price—at a time when they were most vulnerable to its temptations, namely their mid-thirties. They worked 100 hour weeks and poured everything into the company. And never being satisfied with any of it. Always after MORE. One of the reasons they founded GOLITE was because they had a passion for hiking and climbing … activities they no longer had time or energy for.

They’d never defined “enough,” so nothing ever was.

It took calamity and failure to reframe their orientation. It took loss to teach them the value of less, which comes as a bit of a surprise given Kim’s education: she studied philosophy at Princeton and philosophical theology at Oxford. Somewhere within those studies the disconnect between money and happiness surely was discussed at length. Surely along the line, learning contentment in times of plenty and in times of want was most assuredly examined in depth. Knowledge acquired doesn’t always translate into wisdom applied.

Like many things studied in the abstract, within the sanitized sepulcher of the ivory tower, reality often looks and feels different when applied in the practical world. It’s easy to get caught up in the movement and momentum, especially when that movement is so lucrative and exciting.

GOLITE no longer exists. The brand is gone. But Kim and her husband are rebounding and are raising capital for their new company called My Trail, essentially GOLITE under a new name and business plan. If their early GOLITE success is any indication of their ability to produce high performance outdoor gear, and if their subsequent failure equipped them with new balance and focus, My Trail looks to capture the genius of what made GOLITE such an amazing brand in the first place.

Kim and her husband have learned the joy of less. They learned to define “enough.”

It’s a joy that all of us can learn. A joy that comes of living simply and within our means, or well below it. Striving to be debt free. Downsizing on purpose. Defining enough. Repairing a 20 year old work truck instead of buying another. Having money to support charities and institutions we feel deeply about. Teaching our children that success isn’t measured by square footage, or luxury, or entitlement.

You get the idea.

The joy of less.

— 30 —

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BUFFALO RUNNERS HALF MARATHON TRAINING THIS SATURDAY!

Our training continues on Saturday at 7am! We’ll meet at the same place at Shelby Farms: in the parking lot of the main playground, near the temporary Visitor’s Center and Go Ape ropes course.

If you’re not training for the St. Jude Half, you’re still welcome to get your 1 hour of CC with the group!

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TODAY’S NUTRITION TALK
by Gunnery Sergeant Ashley Holloway, RD LDN,
(An 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.”)

Aging Gracefully

Who doesn’t want to look great as they age? I know I do! And there are thousands of creams, lotions, potions, and non-surgical face lifts to keep us looking great as we age … from the neck up! But aging gracefully involves every part of our body, not just our face.

If we want to look great and feel great and maintain our independence as we get older then we need MUSCLE! Having healthy, functional muscles is the key to being able to do the things we want to do when we are in your golden years.

Muscle gives us mobility and balance; it generates heat, and serves as a pool of protein for vital organs and tissues.

Unfortunately, the amount of muscle mass we have declines with age. Our peak muscle mass is around age 30. By age 40, we lose about 8% of your muscle every ten years and around 70 years of age, this loss accelerates to approximately a 15% loss of muscle 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). This age related loss of muscle is called sarcopenia.

If we become ill or injured in some way, we can lose muscle extremely quickly. This is due to both an increase in our metabolism and an increase in muscle breakdown. If we are not eating enough calories and protein, our body will actually break down our muscles to be used as a source of protein for healing and repair. This is not a good thing!

The combination of being elderly and being ill is even more devastating to our muscles. Elderly hospitalized patients can lose 10% of muscle in only three days time! This can have devastating consequences. Losing just 10% of our muscle leads to decreased immunity and increased risk of infection. The more muscle mass we lose, the worse it is.

Losing muscle and lean body mass leads to:

– the inability to heal and recover from surgery, illness or disease
– Decreased strength and energy
– Loss of independence
– Increased risk of falls and fractures
– Weakened immune system and increased risk of infections
– Impaired healing
– Weakness/fatigue
– Increased susceptibility to illness
– Decreased quality of life

Studies show that when the body loses 40% or more of lean mass, that this is incompatible with life, typically because the organs of the body have become so weakened that the person usually dies from pneumonia.

To maintain and build muscle we need to perform weight bearing exercises a minimum of 2-3 days a week. Push-ups, sit ups, wall squats, planks, and weight lifting all fit the bill. This is in addition to running … running is NOT enough on its own to build muscle throughout our whole body.

In order to maintain and build muscle, you also need a good nutrition plan. Dietary manipulations of protein — quality, quantity, and distribution should be made.

To prevent age related muscle loss, it is recommended that we eat approximately 90 grams (or about 12 ounces of meat a day). The type of protein should be high quality protein such as meat, milk, poultry, and fish. Some experts recommend that protein needs to be consumed in a more equal distribution throughout the day in order to benefit from maximal protein synthesis or building at each meal. Studies show that it takes about 25-30 grams of high quality protein three times a day to result in the highest protein-building rate. In regular terms this means we need to eat about 3-4 ounces or meat at each meal, or consume other foods that contain protein such as yogurt, milk, beans, etc. to help meet our goal

Strength training exercises and nutrition play a key role in helping to maintain and build functional muscle. And having healthy muscles equals a healthier, fitter, more independent you!

— 30 —

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Running With Music!

If you run with music, for safety’s sake, turn the music down or use only one earbud, especially in a race. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

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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!

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)
Alan Compton (2013)
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 x TWO
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
– 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?
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013
– Gina Tice 4/2013
– Jennie Latta 6/2013
– Mallory Raffensberger 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
– Mandy Tenent 3/2014

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

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
– 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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