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The Dragon Quarterly S E P T E M B E R

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Inside This Issue:

Anchors Aweigh: USS Russell Welcomes Five New Chiefs to the Goat Locker P. 4-7 E X P E D I T I O N A R Y G R O U P ,

W A R F A R E

T R A I N I N G

P A C I F I C

New PRT Incentives: CO Gives Russell Sailors a reason to excel

“More will be expected of you, more will be demanded of you. Not because you’re a E7 but because you are now a Chief Petty Officer.”

P. 2

Field Trip Russell Engineers fly to NAVSEA Philadelphia for Training


CO’s CALL

“Don’t Give Up the Ship”

On June 1, 1813, Captain James Lawrence, CO of the frigate USS CHESAPEAKE, died in battle against the HMS SHANNON. His final words to his officers and crew were, “Don’t give up the ship. Fight her ‘til she sinks.” When we put to sea on Friday, August 23rd, we did so without organic electrical power, propulsion, or navigation systems. We had the barest minimum of sustenance for both RUSSELL and ourselves, but with an ample supply of coffee coursing through the passageways from the engineers in CCS to the linehandlers on deck to the Sailors and Officers on the bridge, we pushed through the night and landed RUSSELL safely on the blocks. To those who were there and those who prepared us to get underway, I tender my gratitude and applause for a job well and safely done. You kept us afloat in more ways than one, and you never gave up the watch. CDR A.M. McCann

Strenuous as it was, however, the dry docking was but the opening act of what will be Commanding Officer a protracted play that promises to be hedged with surprise twists, red herrings, and the insidious villainy of material degradation that has already made its unpleasant debut. Our heroism will define itself in the small moments between dialogue, in acts that save the ship or simply express to the myriad forces at work within her lifelines that we are her crew, and we have not and will not give her up. I’m talking about acts like GSM1 Ooley’s harrowing race to secure the flooding tank in AUX 2, or the quiet and persistent effort put in by our duty armorers every day to ensure our weapons are maintained and our watches are safely armed. When you stand your watch on the deckplates of RUSSELL, you are reminding both the world and yourself that there are people- thoughtful, patient, and idealistic people- that live to see her fight again. So what do I want you to think when I say “Don’t give up the ship”? She is hardly in fighting trim right now. But the reason we are here is to get her back in the fight and we, the officers, chiefs, and crew of RUSSELL are always in fighting trim. You know what to do. It’s simple: Never, ever, ever give up.

XO's Corner

The 3M Gamble

This crew has never failed a 3M certification. No one who likes money would bet on ATG against this crew because we are competent, detail-driven, and experienced. But between the advent of SKED 3.2, the dozens of new MIPs and maintenance requirements we’ll be getting with our new systems, two new SURFPAC 3M instructions (4790.1G and 4790.2) and the turnover we’ll see in the next year, I think our odds will soon become gamble-worthy. As the XO, I manage a lot of managers, but there are only two programs that I run myself: 3M and Security. That the Navy puts 3M on the same level as security clearances and the protection of classified information should speak volumes to everyone about how important it is. Most fighting ships during the World Wars had a life span of about 6 years. The first USS RUSSELL, DD 414, was in commission from 19391945. Today, our ships last up to 40 years; or, if you’re the USS DENVER (LPD-9), 45. I’ll give you one guess as to how we make that happen.

CDR J.W. Harney Executive Officer

What does this mean for you as the maintenance person, work center supervisor, leading petty officer, chief petty officer, and division officer? It means school (schedule yourselves for 3MU before the rest of the waterfront catches on!), it means AERs, and it means poring through every word and note on our new Maintenance Requirement Cards when we get them. This is a team effort across divisions, departments, and the whole ship. This is a chance to start over from a system that has been stagnating in worn and redundant practices, crashing programs, and the dullness of repetition. I am excited to see what we can do with this challenge, and I’m looking forward to talking with you about it during my spot checks. Thanks for all the hard work you do every day. Keep it up.


In This Issue 4-5 In the Fight An interview with WWII and USS Russell (DD414) veteran Dr. Barry Friedman.

6-10 The Goatlocker CPO Transition and Pinning Ceremony.

12-14 Around the Fleet—Stories That Affect You Out with PTS, in with Career Navigator; IS there a difference? New Policies for Same-Sex Spouses—what does this cover?

16-17 Field Trip Russell GSEs culminate their DDG modification training in Philadelphia.

18-20 Ship Shape—PFA Edition Are you ready for the PFA? CDR McCann gives you a reason to be

22-23 En Memoriam FC2 Robert M. Campbell—A Memorial in Photos

From the Staff From the Staff-Welcome to what we hope will be the first of many Dragon's Quarterly! As you can see, we have changed a few features to give you a more visually pleasing as well as informative issue. In this issue, we explore the new Career Navigator interface, a program that promises to not only get rid of the much criticized PTS, but also allows the Sailor to have more control over his or her career. In another Big Navy story, we explore the repeal of the Defense of Marriage Act and how it affects the military. September marks one of the most important months in the Navy, and that's not just because it's the end of the fiscal year! In this issue we take a look at the September tradition that is the Chief Petty Officer pinning ceremony in The Goatlocker section. Another new section that we are pleased to introduce is Ship Shape--a health and fitness section. This issue will be a PFA special that features a workout to up your push-up numbers, a PFA crossword puzzle (taken from the advancement exam bibs), and a list of motivational incentives from CDR McCann to take your PFA scores up to the same level (hint--it involves liberty). We also pay our respects to our fallen shipmate, FC2 Robert Campbell, whose sudden motorcycle accident affected us all. From all of us at The Dragon Quarterly and the USS Russell, we offer our condolences to FC2 Campbell's family. We hope you enjoy this issue and if there's anything you would like to see covered, you have any story ideas, or would just like to provide feedback, please contact us at the information below. LTJG Wang Public Affairs Officer Head Editor wangc@ddg59.navy.mil Courtney.wang@gmail.com

Ens Wang Assistant PAO Distribution and Publishing\ wanga@ddg59.navy.mil Wangandy87@gmail.com

GSE1(SW/AW) Alvarado Assistant PAO Layout & Design Editor Staff Writer alvarae@ddg59.navy.mil Evathegreat.ea@gmail.com

Special Thanks to Marci King at ShooterBee Photography for your amazing work during CPO pinning ceremony.


In the Fight

By LTJG Courtney Wang

LTJG Barry Friedman was activated from the United States Naval Reserve in July of 1943. Dr. Friedman was the Ship’s Medical Officer onboard USS RUSSELL (DD 414), a Sims-class destroyer commissioned in 1939 and decommissioned in November 1945. Although Dr. Friedman’s was a short tour by today’s standards (he served with RUSSELL until April 1945), and the life of DD 414 a brief life compared to the 40 years we expect of our more modern Arleigh Burke destroyers, together they saw the best and worst of men and battle during the greatest Naval war in modern memory. Although they displace only about a quarter of a DDG 51’s tonnage, DD 414 carried a complement of 192 Officers and Crew, including a dedicated Medical Officer. Today most destroyers are assigned an independent duty corpsman; Medical Officers are assigned to large decks. LTJG Friedman was as much a Surface Warrior as

“Safety isn’t just proper aloft procedures, HMUGS and NSTMs. Safety is a watchword, a catch-all for vigilance in watchstanding and care for one’s shipmates that means never forgetting that there is an enemy who wants to kill you” the crew he healed and protected. He stood watch in combat as a cryptanalyst, deciphering coded messages to the ship, and wore the same general quarters dress as the crew. During one GQ scenario, the ship had a sonar contact and LTJG Friedman raced through hatches to his post, and, forgetting that his gear added several inches to his girth, got stuck. He’s seen a Japanese destroyer explode from a direct hit to her magazines, Japanese Sailors refusing rescue by boats crewed by himself, and tense fly-bys that thankfully did not result in a dreaded kamikaze

Lieutenant Junior Grade Barry Friedman during his time as Medical Officer aboard the USS Russell (DD 414). Photo courtesy of Dr. Barry Friedman.

run. Barry was a cornerstone of the wardroom, serving as mess officer and bridge partner to the Captain, as well as a general wealth of educated opinion. DD 414 earned 16 battle stars during her service, making her one of the highest-decorated ships during World War II. LTJG Friedman saw fully half of that action. The current crew of USS RUSSELL (DDG 59) won the Battle E two years in a row and received a Meritorious Unit Commendation for outstanding performance during exercises in Fifth and Seventh Fleets. We served as the flagship for CTF 151 and


conducted several compliant and noncompliant boardings, liberated an Indian vessel from actual pirates and rescued a stranded Yemeni navy boat. We conducted exercises with the Indian and Australian Navies, and represented the United States at Australia’s commemoration of the Battle of Coral Sea and during Anzac day.

mates that means never forgetting that there is an enemy who wants to kill you. He described a scenario where one bridge watchstander missed an inbound plane until it was overhead; thankfully, it did not dive into the ship. But that near-miss was a painful lesson in maintaining an endurance of attention during long stretches of silence.

In short, we preserved the freedom of the high seas and promoted cooperation among the world’s Navies. So what lessons can the wisdom of Dr. Barry Friedman, once a Naval Medical Officer during the hottest maritime confrontations in recent memory, impart to Sailors of today, who fight not only pirates and wayward dhows but also maintenance project lists longer than a Dickens novel, cash and parts shortages, and nostalgia for the Navy which now we only commemorate? When asked, he had one word: “Safety”. But to Dr. Friedman, safety isn’t just proper aloft procedures, following technical manuals and keeping one had on the handrail. Safety is a watchword, a catch-all for vigilance in watchstanding and care for one’s ship-

As the USS RUSSELL (DDG 59) sits atop her blocks in the floating dry dock at BAE shipyard, silence is a sound never heard. But her Sailors are standing the watch, patiently working and waiting for the day when she is back in the fight.

For Further Reading... If you would like to read more about the accounts that Dr. Barry Friedman lived through while aboard USS Russell DD 414, check out “Survivor; USS Russell A World War II Destroyer.” Dr. Friedman takes the reader through the six years of warfare endured by the USS Russell and her crew. From the pre-Pearl Harbor Battle of the Atlantic to the campaigns in the Pacific, Dr. Friedman illustrates sixteen major engagements of World War II including the Battle of Coral Sea, Java, Midway SavoIsland, and Guadalcanal as well as the land support the ship provided through the invasions of Tarawa, Papua New Guinea, and Leyte Gulf. Through several war operations, during the Navy’s bloodiest era, The USS Russell survived it while still providing refuge to more than 1,200 survivors of bombed and torpedoed ships and crashed planes This book will give the reader both a chronological history of the USS Russell’s role in WWII as well as the author’s personal recount of his service aboard the destroyer as its Medical Officer. One the one hand, he illustrates the Russell’s role in the war, taking into account the scope of its historical operational area. On the other hand, his personal memoir opens a window into the carnage and terror braved by himself and shipmates alike as they struggle with the forces of nature, the enemy attacks, and the mercurial nature of fate.


USS Russell Pins New CPOs By GSE1 (SW/AW) Alvarado

September 16—it marks the end of the year for CPO 365, a program implemented to train future Chief Petty Officers. To commemorate the end of the Chief’s year, another time-honored tradition is held—the pinning ceremony. This year, the ceremony fell on the 13th (it is always held on the Friday closest to Sept 16), and neither rain nor shine would keep the Navy’s newest Chiefs from receiving their gold-fouled anchors. For the five new Chiefs aboard USS Russell, not even a hint of marine layer clouded the air at the Chula Vista Bayfront Park USS Russell’s newly frocked Chief Petty officers join the Goat Locker. The where the ship’s crew witnessed five SailCeremony was held at the Chula Vista Bayfront Park last ors turn into five Chiefs. Photo Courtesy of Marci King (ShooterBee Photography)

Among the new Chiefs were OSC (SW/ AW) Shayla Dalton-Bennet, FCC (SW) Donald Sutherland, OSC (SW) Michelle Bryan, ETC(SW) Jarron Moore, and OSC Marvin Hudson . From PO1 to CPO The transition from First Class Petty Officer to Chief Petty Officer changed much in the last two years. No longer referred to as “Induction,” the six-week transition (which begins the moment the results are announced) is only a continuation of the CPO 365 program that begins on September 17 for all PO1s whether they are board eligible or not. “Developing effective leaders does not happen in a few short weeks—it is a continuous and never-ending process.” stated MCPON Mike Stevens in a recent announcement to the Chief’s mess.


Photos Courtesy or Marci King and ShooterBee Photography


Around the Fleet

Career Navigator Program Places Sailors at the Helm By GSE1(SW/AW) Eva Alvarado In partnership with MCPON's office, and in response to feedback from the fleet, Chief of Naval Operations Admiral Jon Greenert and Fleet Master Chief Charles Clark (FLTCM) introduced a new career management framework meant to give the Sailor control of his or her career. Called the Career Navigator Program, this new database was implemented in June and has been rapidly evolving the way the Navy does business in enlisted career management. "The goal of Career Navigator is to help Sailors make informed decisions about their personal and professional career opportunities by placing the power of Navy career management at their fingertips," said FLTCM Clark, "this is a major shift from how we've done business in the past; it opens new doors and opportunities for our Sailors." Under Career Navigator, all enlisted Active Duty and Reserve Components will have access to career management policies, processes, and information technology support systems under one overarching program that covers all career events such as reenlisting, cross-rating, choosing orders, and transitioning between Active Duty to Reserves (as well as transitioning from the Reserves back to Active Duty). Designed to promote proactive Sailor involvement in their careers, this database transforms old programs such at Perform to Serve (PTS), rating conversion, and undes-

ignated Sailor apprenticeship (also known as Rating Entry for General Apprentice or REGA) into an arrangement that is simpler, provides responses sooner, and returns reenlistment power back to the Commanding Officer.

From Perform to Serve (PTS) to Career Waypoint (C-WAY)-Reenlistment: What's the Difference?

"The goal of Career Meant to replace the muchPerform To Serve (PTS) Navigator is to help Sail- criticized program, the C-WAY reenlistment process mandated by ors make informed deci- screening Chief of Naval Operations, AdmiJon Greenert, has been implesions about their per- ral mented to eliminate the unnecessonal and professional sary complications caused by PTS. Under the C-WAY reenlistment career opportunities by portal (expected to roll out by the of the year), Sailors have the placing the power of end ability to obtain and review their for reenlisting Navy career manage- competitiveness while researching career opportuniment at their fingertips," ties. Both timelines for applications as well as criteria for reenlistment have been revised to ensure Sailors are presented with optimal reenlistment opportunities. Under the new program, reenlistment requests for soft EAOS based applications will begin at 13 months prior to SEAOS (vice 12 months). In addition, Sailors will now receive eight looks to remain on active duty.

"We have evolved, PTS needed to end" -Admiral Greenert, Chief of Naval Operations


San Diego, CA—Information Systems Technician First Class —- Nielson reenlists under the new Career Waypoint re-enlistment process. For most First Petty Officers , the re-enlistment screening process has become more simplified and career friendly. Photo by Ship’s Serviceman Second Class Silva, released.

Keep in mind that in order to reenlist, the Sailor must inform the command of his or her intentions to stay in or get out. "Knowing Sailors' intentions is critical to accurately predicting the number of Sailors the Navy will have in each skill set, rate, and pay grade going forward," stated FLTCM in a message to the fleet. Under the new program E-6 sailors will no longer have to compete with their peers for reenlistment quotas as long as they have command approval. This also applies to E-5 and below sailors in undermanned rates. For E-5 and below sailors in overmanned rates, however, the competition for reenlistment quotas will be based solely on year group and three skill sets: rank, critical NECs and performance evals. Much of the leadership is optimistic with the new program rollout, especially Commanding Officers, Navywide. Under PTS, COs' approvals were merely the first

step in the process. Now COs have more control, and in most cases are the only step required for approval. "We have evolved, PTS needed to end," ADM Greenert stated in an interview with Navy Times earlier this year, "sailors should now see a more simplified construct to how their re-enlistments are authorized. I look forward to hearing their feedback and when I get back out to the fleet to participate in what I like doing best--re-enlisting shipmates."

Rate Yourself--The Road to Rating Entry Designation According To PACT Reenlistment quotas weren't the only big changes brought along through Career Navigator. Before the implementation of C-WAY, PTS offered Fleet (Continued on page 14, see “Goodbye, PTS”)


Around the Fleet

Goodbye, PTS Ratings Identification Engine (FLEET RIDE), a program that also covered undesignated Sailors. Under FLEET RIDE, commands had to manually track these sailors through Rating Entry for General Apprentice (REGA) applications. The process would usually involve a two-year waiting period. Now, through the Professional Apprenticeship Career Tract (PACT), applications for Sailors to strike are auto-

generated for sailors who are time-in-rate eligible for the Navy Wide Advancement Exams and have spent at least a year onboard. An advantage is that Sailors are designated the same month that the quota is approved, allowing him or her more opportunity to gain experience and study in their new rating before taking the exam.

Repealing DOMA; The Impact Beyond the Court Department of Defense Extends Benefits to Same-Sex Couples By GSE1 (SW/AW) Alvarado

The Department of Defense announced a plan late August to extend a range of federal benefits for same -sex spouses of military service members under NAVADMIN 218/13. This plan was implemented as a result of the Supreme Court ruling on the Defense of Marriage Act as “unconstitutional.”

it also grants administrative absence (up to 10 days of non-chargeable leave) for service members assigned CONUS for the purpose of traveling to a jurisdiction that allows same-sex marriage, if they are stationed more than 100 miles away from that jurisdiction.

“Today, our military leaders are ensuring that all of America’s sons and daughters who volunteer to serve our nation in uniform are treated with equal dignity and respect, regardless of their sexual orientation.”

“Discrimination based on sexual orientation no longer has a place in the military,” stated Secretary of Defense Chuck Hagel in a memorandum sent to all the Secretaries of the military departments, “Today, our military leaders are ensuring that all of America’s sons and daughters who volunteer to serve our nation in uniform are treated with equal dignity and respect, regardless of their sexual orientation.”

The new policy states that service members with same-sex spouses will be able to provide the same benefits that have been offered to married service members in the past, provided they have a certified and valid marriage certificate/license. On that note,

Benefits include allowances such as BAH, overseas BAH, Family Separation allowance as well as transportation allowances. In addition, all medical and dental benefits are included as well as DoD ID cards.

Many service members who are stationed overseas might have to reconsider their orders, however. Although the policy covers accompanied overseas assignment for same-sex spouses, it also states that host nation law may impact whether a same-sex spouse can accompany the service member. Because of this, the only authorized accompanied overseas assignments for same-sex spouses are Hawaii, Alaska, Guam, Puerto Rico, U.S. Virgin Islands, and U.S. Territories. Most of these benefits will be retroactive to the date of the Supreme Court decision on June 26, 2013.


DDG Modernization— From the Lab to The Yard By GSE1(SW/AW) Alvarado

The Navy Yard, Philadelphia— Formerly known as the Philadelphia Naval Shipyard, this historic site (country’s first naval shipyard) houses more than just a rich history. Among the 130 businesses located here stands Naval Sea Systems Command’s (NAVSEA) Naval Ship’s System Engineering Station (NAVSSES) where active research and development for ship upgrades takes place. Here is where USS Russell’s trio of Gas Turbine Systems Technician (Electrical) culminated their DDG modernization (DDGMOD) training. GSE3 Russell and GSEFN Ibarra get hands-on training on the Integrated Bridge and LBES—Testing

Navigation System’s Lee Helmsman watch standing capabilities. The IBNS is part of the DDG Modernization project that encompasses networking systems, machinery control, video surveillance, electrical distribution enhancements, and thermal protective devices.

The operational and maintenance training was held on active testing facilities where GSEs were given the Photo by Gas Turbine Systems Technician (Electrical) Eva Alvarado opportunity for hands-on experience negatively impact another user, such as steering conbefore the actual equipment becomes energized trol, digital electromagnetic log, or other critical aboard the ship. navigation communications for combat support The facilities included the simulated bridge for naviequipment.” declared LBES Program Manager John gation-centric consoles, a Central Control Station Cairns. (CCS), and a Land-Based Engineering Station LBES—Testing and Support (LBES) which replicates the DDG51 Main Engine Room number two. The LBES includes machinery LBES is not solely for research and equipment testand equipment for propulsion, electrical power gening, but also serves as an Integrated Logistics Superation & distribution, and auxiliary equipment. port (ILS) development and validation. Planned “The LBES [is] used for interoperability testing to verify that one major user such as MCS [Machinery Control System] would not directly or indirectly

Maintenance System (PMS), Engineering Operational Sequencing System (EOSS) and technical manuals are validated here prior to their introduction


to the fleet. The site has also been used for training of prospective commanding officers (PCOs), as well as military and civilian personnel from other Naval organizations including INSURV, Regional Maintenance Centers, DDG CLASSRON, SWOS prospective engineers, and academia including the U.S. Naval Academy and NROTC programs. New Equipment, New Life From refurbished Integrated Bridge and Navigation System (IBNS) up on the ship’s bridge, down to the Universal Control Consoles and the Engine Controllers located in the pit of the of the engineering spaces, the new DDGMOD boasts to extend the life of the ship up to 35 years.

“The DVSS will give the watch stander a quicker visual access to most of the spaces and equipment. You’ll be able to see immediately if there is a casualty and identify its origin before the roving watch makes it to the space.”

A Smarter Network The DDGMOD is not just consoles—the entire network of communications within these consoles is being upgraded as well. Known as the Gigabit Ethernet Data Multiplex System (GEDMS) , this evolution of the Data Multiplex System (DMS) previously located aboard the Russell, is a data transfer network that provides redundant and enhanced network communication capabilities by providing an IP-based backbone that supports both data and video services. High Definition Video Surveillance Another addition provided by the DDGMOD is the installation of Digital Video Surveillance System (DVSS), a network of video surveillance that can be accessed from almost any major watch station. “The DVSS will give the watch stander a quicker visual access to most of the hard to reach spaces and equipment,” stated NAVSEA Instructor Ian Shepherd, “you’ll be able to see immediately if there is a casualty and identify its origin before the roving watch makes it to the space.” Casualty Protection A major change is the installation of thermal protection sensors engineered to sense high electrical and thermal conductivities which could lead to Class C fires. Through these thermal detection sensors, many casualties can be prevented. USS Russell’s Central Control Station —new Universal Control Consoles are being installed during the first phase of the availability period. The consoles will feature a three-screen visual interface, control, and monitoring of the plant. Photo by Gas Turbine Systems Technician (Electrical) Eva Alvarado

From the research and development phase to shipboard installation and testing, NAVSEA Philadelphia is bringing the future to the USS Russell. In light of its historic location, the future looks 35 years brighter.


Ship shape PFA Edition

CO Announces PFA Incentives By GSE1 (SW/AW) Alvarado

For many people, the Physical Fitness Assessment is rarely something to look forward to. It’s often greeted with apprehension, tension, and sometimes even dread. This cycle, however, USS Russell Sailors have something to anticipate: the possibility of extra liberty. If staying in peak physical condition isn't motivation enough to excel (not just pass) the PFA, USS Russell Commanding Officer CDR McCann recently announced a series of incentives to give everyone that extra push to raise the bar on PFA scores. According to RUSSELNOTE 6100 DDG 59/CFL, “any Russell Sailor who achieved Excellent results in the previous PFA cycle and maintains Excellent results in the current PFA cycle will be rewarded with a 24-hour liberty chit.” The stakes are raised with Sailors who received Outstanding results; the reward for maintaining that score this cycle is a 48 hour liberty chit and a 96-hour liberty chit for Sailors who maintain a Maximum score this cycle. For Sailors who improve their scores, the resulting reward is an 96-hout liberty chit. The rewards don’t just come to the individual, they are also offered collectively. Any department that has over 30% of its sailors achieve Excellent or Outstanding PFA results will be granted a 48-hour liberty

chit. The department with the greatest increase in PFA scores (Excellent or above) will be granted a 3day weekend. She also offered the entire Russell crew one last challenge: if every department has over 25% of its Sailors achieve Excellent or higher and if the number of Sailors on FEP is reduced from 13 to 7 or fewer, the entire Russell crew will take a 96-hour liberty. Are you up for the challenge? Is it possible to combine fitness and charity? Luckily, San Diego is host to a cornucopia of charities and their associated runs, walks, triathlons, and mud runs. For a quick reference, we recommend Active.com to find the latest races in the area. A portion of your registration goes to the charity hosting the event.

If you’d rather do your charity workout on your time, a great app is Charity Miles. This simple (and free) app allows you to pick the charity of your choice, log your miles (via walking, running, or biking), and raise money for that charity. Your post alone via social network will earn that charity points for donations. Its costs nothing except the calories you burn.


Across

Down

5. Pers. resp. for establishing Navy PFA Standards and FEP guidance.

1. Medical waiver recommendations shall not exceed how long in duration?

6. Commands will report results of how many PFAs 2. The PRT instruction is ________6110.1H per person per calendar year via the Physical Readiness Information Management System (PRIMS) web- 3. CFLs shall report any injuries related to Physical site? Readiness Program to whom? 7. At least one CPR-certified monitor will be present for every __ members participating in the PRT.

4. Physical conditioning should be at least how many minutes in length?

8. Members are Admin separated after how many failed PFAs?

5. The ____ and BUMED are responsible for establishing the Navy's Physical Readiness Program Policy


Shape up for PFA What are the best ways to help people improve scores - from fail to pass, from excellent to outstanding? This doesn’t apply as much to general fitness, but rather about training for the specific events of the PFA. Each is a six-week plan that asks you just 3 days a week (so do them both and you do something every day but one) for about 10 minutes. If you are having a hard time, just repeat a week until you can do it. These workouts are also available through both Android and iOS apps. For sailors struggling, they might want to go the website and do a diagnostic test, then formulate their own plans.

Online Sources and Apps Looking for a good running app? We recommend Nike+ (now also available on Android). It helps you track your miles, compete with friends, and even run virtual races. The site and apps are free and shoe sensors are not necessary unless running indoors. For a more personalized training plan, check out http://theboldfitness.wix.com/theboldfitness\ From here you can access a personal trainer online who will customize your work outs, meal plans, and even give you a text-by-text communication during workouts. The plan also includes workouts on video.

Monday

Tuesday

Wednesday Thursday

Friday

Saturday

PU R60 10-12-7-7-M9

PU R90 10-12-8-8-M12 PU R90 14-16-12-12M17

SU R60 15-18-15-15M18 SU R60 21-24-18-18M26

PU R120 11-15-9-9-M13

PU R60 14-14-10-10M15

SU R60 15-18-10-10M14 SU R60 21-21-15-15M22

PU R120 16-17-14-14M20

SU R60 17-22-14-14M20 SU R60 24-25-21-21M30

PU R60 14-18-14-14M20

SU R60 21-27-21-21M30

PU R90 20-25-15-15M25

SU R60 30-38-23-23M38

PU R120 22-30-20-20M28

SU R60 33-42-30-30M45

PU R60 21-25-21-21M32 PU R60 36-40-30-24M40 PU R60 45-55-35-30M55

SU R60 32-38-32-32M48 SU R60 54-60-45-36M60 SU R60 70-85-52-45M85

PU R90 25-29-25-25M36 PU R45 19-19-22-22-18 -18-22-M45 PU R45 22-22-30-30-24 -24-18-18-M58

SU R60 38-45-38-38-38 -M54 SU R45 30-30-36-36-27 -27-33-M70 SU R45 33-33-45-45-36 -36-32-32-M90

PU R120 29-33-29-29M40 PU R45 20-20-24-24-20 -20-22-M50 PU R45 26-26-33-33-26 -26-22-22-M60

SU R60 45-50-45-45M60 SU R45 30-30-36-36-30 -30-40-M75 SU R45 39-39-50-50-39 -39-33-33M105

The decode: PU=pushups SU=situps. RXX is the amount of seconds to rest between sets. MXX means do as many as you can, but at least XX. So if it says PU R60 14-18-14-14-M20, you do 14 pushups, rest 60 seconds, then 18, rest 60, 14, then 14, then as many as possible but at least 20. SOURCE:

http://www.hundredpushups.com/

http://www.twohundredsitups.com/


Announcements

The U.S. Navy proudly joins the rest of the nation in honoring Hispanic Heritage Month, which celebrates the rich cultural heritage of our largest linguistic and ethnic minority in a month-long tribute to Hispanic contributions. Approximately 63,000 Hispanic active duty Sailors, 9,100 Hispanic Navy civilians, and 6,100 Hispanic reserve Sailors currently serve the nation. This year’s Department of Defense theme is “Hispanics: Serving and Leading Our Nation with Pride and Honor.” Anyone interested in celebrating and contributing to this year’s celebration is welcome to support the multi-cultural committee for this year’s celebration. All willing participants please forward your name to either OSC Thornton or MMC Martinez

Russell Crew!

Looking for a Good Deal? There are thousands of coupons and discounts for military that you can either print or just be aware of. Don’t forget your military ID! http://www.military.com/ discounts/


If you would like to donate to the Bobby Campbell fund, copy or click the link below: https://www.giveforward.com/ fundraiser/3qx2/bobby-campbellmemorial



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