From the Commandant of the Marine Corps

2008 WINTER HOLIDAY SAFETY MESSAGE//
POC/JAMES GRACE/COL/UNIT:DIR, SAFETY DIVISION/-/TEL:7036142147//
GENTEXT/REMARKS/1. MARINES, AS THE YEAR DRAWS TO A CLOSE AND WE BEGIN TO ANTICIPATE THE WINTER HOLIDAY SEASON, I HOPE YOU TAKE TIME TO REFLECT UPON THE ACCOMPLISHMENTS OF 2008, BOTH INDIVIDUALLY AND AS A CORPS. ONCE AGAIN, YOU HAVE PROVEN THAT THE DEDICATION, PROFESSIONALISM, AND OPERATIONAL EXCELLENCE OF UNITED STATES MARINES
AND SAILORS ARE UNPARALLELED.
2. WHILE CONTINUING TO BUILD UPON THOSE ACCOMPLISHMENTS, MANY OF YOU WILL SPEND THE HOLIDAYS FAR AWAY FROM YOUR LOVED ONES. YOUR SELFLESS SACRIFICE, DEVOTION TO DUTY, AND FIGHTING SPIRIT ENABLE THE REST OF AMERICA TO CELEBRATE IN PEACE AND SECURITY. ALLOW THIS THOUGHT TO STRENGTHEN YOUR RESOLVE AS YOU CONTINUE TO TAKE THE FIGHT TO OUR NATION'S ENEMIES, LIKE ONLY MARINES CAN. WHERE POSSIBLE, TAKE TIME TO CELEBRATE THE SEASON WITH YOUR FELLOW WARRIORS.
3. FOR THOSE OF YOU AT HOME, TAKE THIS OPPORTUNITY TO ENJOY A WELL DESERVED BREAK WITH YOUR FAMILY. WHILE DOING SO, BE MINDFUL OF THE HAZARDS OF WINTER TRAVEL AND RECREATION. WE STILL LOSE TOO MANY MARINES TO OFF-DUTY ACCIDENTS. I EXPECT EACH OF YOU TO WATCH OUT FOR YOUR COMRADES-IN-ARMS; YOUR INVOLVEMENT MAY SAVE SOMEONE'S LIFE.
4. FINALLY, I WISH ALL OF YOU AND YOUR FAMILIES A SAFE AND JOYOUS HOLIDAY SEASON AND LOOK FORWARD TO HITTING THE GROUND RUNNING IN 2009. THE MARINE CORPS NEEDS EACH OF YOU BACK SAFELY TO MAKE THIS HAPPEN.
5. SEMPER FIDELIS, JAMES T. CONWAY, GENERAL, U.S. MARINE CORPS,
COMMANDANT OF THE MARINE CORPS.//

Jed's Unicorn, coming soon online...

PT Gear Update

Friday 19 December

Place:
Marine Barracks
Uniform:
Full Utilities

SSgt M. has the reins for MCMAP sustainment. Word will be passed on time & details later in the week.

PT, Weds the 10th

Dec 10th, 1500 at Murphy Field House
Green on Green, bring a watersource!

"Tabata Something Else-entirely"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are medicine ball Cleans, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Weight as RX'ed will be 20lb ball for Cleans. I'll bring the 20,14 & 10 lb balls from the shed, but if you have a Dynamax please bring it!

PT Wednesday the 3rd

WHERE: Obstacle Course
UNIFORM: Boots & Utes with Sweatshirt (beanies and gloves optional)
WHEN: 1500

WORKOUT:
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

This is why we train...

Play that funky music white boy.

Sent to me with the title, "Sometimes I think he wishes he was still enlisted." So?!

John Ripley, Vietnam War hero, dies at age 69

ANNAPOLIS, Md. – Retired Marine Col. John Ripley, who was credited with stopping a column of North Vietnamese tanks by blowing up a pair of bridges during the 1972 Easter Offensive of the Vietnam War, died at home at age 69, friends and relatives said Sunday.

Ripley's son, Stephen Ripley, said his father was found at his Annapolis home Saturday after missing a speaking engagement on Friday. The son said the cause of death had not been determined but it appeared his father died in his sleep.

In a videotaped interview with the U.S. Naval Institute for its Americans at War program, Ripley said he and about 600 South Vietnamese were ordered to "hold and die" against 20,000 North Vietnamese soldiers with about 200 tanks.

"I'll never forget that order, 'hold and die'," Ripley said. The only way to stop the enormous force with their tiny force was to destroy the bridge, he said.

"The idea that I would be able to even finish the job before the enemy got me was ludicrous," Ripley said. "When you know you're not going to make it, a wonderful thing happens: You stop being cluttered by the feeling that you're going to save your butt."

Ripley crawled under the bridge under heavy gunfire, rigging 500 pounds of explosives that brought the twins spans down, said John Miller, a former Marine adviser in Vietnam and the author of "The Bridge at Dong Ha," which details the battle.

Miller said the North Vietnamese advance was slowed considerably by Ripley.

"A lot of people think South Vietnam would have gone under in '72 had he not stopped them," Miller said.

Ray Madonna, president of the U.S. Naval Academy's 1962 graduating class, served in Vietnam as a Marine at the same time and said his classmate saved countless U.S. and South Vietnamese troops.

"They would have been wrecked" if the tanks had crossed, Madonna said. He said Ripley also coordinated naval gunfire that stopped the tanks from crossing at a shallower point downstream.

"He was a Marine's Marine, respected, highly respected by enlisted men, by his peers and by his seniors," Madonna said.

Miller said Ripley, who was born in Radford, Va., descended from a long line of veterans going back to the Revolutionary War. He graduated from the Naval Academy in 1962, after enlisting in the Marines out of high school and spending a year in naval school in Newport, R.I.

He earned the "Quad Body" distinction for making it through four of the toughest military training programs in the world: the Army Rangers, Marine reconnaissance, Army Airborne and Britain's Royal Marines, Miller said. He was also the only Marine to be inducted in the U.S. Army Ranger Hall of Fame.

Ripley earned the Navy Cross and Silver Star for his service in Vietnam. He later served on the Joint Chiefs of Staff and was regimental commander at Camp Lejeune, N.C., among other postings.

After retiring from the Marines, he was president and chancellor of Southern Virginia College in Lexington, Va.

Stephen Ripley said his father had a deep and tenacious love for his country, the Marine Corps and his family.

"My Dad never quit anything and never went halfway on anything in his life," he said. "He just was a full-throttle kind of person and those people that he cared about, he really cared about."

Ripley is survived by his wife, Moline B. Ripley, 67; three sons, Stephen Ripley, 43, Thomas Ripley, 38, and John Ripley, 35; a daughter, Mary Ripley, 39; and eight grandchildren.

Funeral arrangements were pending.

For more on Colonel Ripley and his amazing life, see his Wikipedia entry here.

End of October

A few things still to go before the month is over:
-Marine and NCO of the month boards
-Climbing on Friday morning

On Monday don't forget:
-Promotion ceremony at 1330 on Monday at the Marine Barracks
-Green digitals on Monday, with sleeves down.

On Tuesday:
-Vote

FRIDAY THE 21ST

When:
Friday
Where:
Mullins Field Track
What:
As many rounds as posible in 30 minutes....
400m run
45 Ammo Can Lifts

A History of Marine Corps Drill

Story by Staff Sgt. John Lawson
HEADQUARTERS MARINE CORPS, Washington

For centuries and probably even millennia, close-order drill has provided the binding spirit for countless military forces. Until roughly 150 years ago, drill was a pivotal part of the tactics in land warfare. But even after technological advances finally rendered drill’s battlefield role obsolete, drill lives on as a centerpiece for military training and discipline.

Textbook discussions of drill emphasize its ability to instill discipline, teamwork, and obedience to orders. These are the reasons that military forces all over the world still use close-order drill.

"Gates of Fire" contains a notable passage in which one of the characters elaborates on the importance of drill.

The character, named Suicide, talks about an epiphany he had regarding drill.

"I understood then that it was the glue that made the phalanx great," Suicide said. "The unseen glue that bound it together. I realized that all the drill and discipline you Spartans love to pound into each other’s skulls were really not to inculcate skill or art, but only to produce this glue."

While it might seem that drill would have lost its tactical value when muskets replaced spears and swords, such is not the case.

(For the complete article go here.)

Pool PT this week. Dig it.

Where:
Gaffney Fitness Center
When:
Friday the 17th at 0600-0800
What:
Combat Conditioning Swim PT
Uniform & Gear:
Full utilities, no boots, goggles will enable you to swim better so bring them if you have them.
Bring a water source!

Tomorrow:Squad Competition

No Morning PT tomorrow, change of plans.

Squad Competition versus Bravo Company, detail to follow.

Commandan'ts Ball Message & 72 this weekend

****UPDATE to the Columbus Day Weekend:****

Bad Gouge was passed above Battalion, only Monday is a day off.

Only a 72 this weekend.

****UPDATE to the Columbus Day Weekend:****

PFT Thurs & CFT prep PT Fri

There will be a PFT Thursday, meeting at the Marine Barracks pull-up bars at 0630. Rainbow gear, bring a water source. Let your Plt Cmdr know before hand, only Marines running for score need attend.

CFT Prep: Friday will be boots & utes with a sweatshirt, gloves & beanies optional, water source and sweatshirt are not.

Friday, Mullins Field, 0630.

CFT prep work

From not much

Uniform: Boots and Utes, Flaks will be provided. You MUST bring a hydration source.
Location: Behind Murphy Field House on Zimborski Rd at 0615.
Event: Station PT in Teams

Buddy Carries
Ammo Can Sprints
Low Crawl/High Crawl
Thrusters/WallBall
Burpees

Rifle Qual Update

Good for you, Good for me

"PFT"
************TIME UPDATE***************
Friday 0600 at the Marine Barracks Pull-up bars.
Green on Green, sweats optional. Bring a water source.

There will be no more Company run PFTs.

All Marines on full-duty will take this PFT for score, unless they have already done so or make arrangements approved by Company HQ.

Training day change:
Company Training will go on the 30th of September. At 1500 that day we will have a Company picnic out at Burba lake, families are welcome to come hail some new-joins with us and play some hooverball and horseshoes!

Charlies:
After the PFT, its the last Friday of the month, so do not forget to wear your Chucks.

Combat Fitness and NCO leadership:


Combat Fitness Video from TECOM:

Marine to receive Navy Cross posthumously

9/19/2008 By Lance Cpl. Bryan G. Carfrey, Headquarters Marine Corps

WASHINGTON — The Navy Cross will be awarded to Sgt. Raphael Peralta posthumously for valor during combat operations conducted November 2004 in Fallujah, Iraq, the Secretary of the Navy announced Sept. 17.
Peralta, 25, based out of Kaneohe Bay, Hawaii, with Company A, 1st Battalion, 3rd Marine Regiment, assigned to 1st Marine Division, I Marine Expeditionary Force, was shot while clearing his seventh house on the morning of Nov. 15, 2004, during Operation Al Fajr, an assault to eliminate an insurgent stronghold within the city.
According to a I MEF press release, during search and attack operations Nov. 15, 2004, while clearing houses, Peralta was caught in a crossfire between Marines and insurgents, leaving him mortally wounded.
“After the initial exchange of gunfire, the insurgents broke contact, throwing a fragmentation grenade as they fled the building,” the press release said. "Without hesitation and with complete disregard for his own safety, Peralta reached out and pulled the grenade to his body, absorbing the brunt of the blast and shielding fellow Marines only feet away."
The medal will be presented to the Peralta family at a later date. Only 23 Marines and sailors have been awarded the Navy Cross since Operations Enduring Freedom and Iraqi Freedom began.
Born April 7, 1979, in Mexico City, Peralta was the oldest of four siblings. The son of Raphael and Rosa Peralta, he immigrated to the United States and joined the Marine Corps in April 2000 after receiving his green card and later became an American citizen.
Peralta is buried at Fort Rosecrans National Cemetery in San Diego. A funeral was held for him Nov. 23, 2004, at Marine Corps Recruit Depot San Diego.
Cpl. T. J. Kaemmerer, a combat correspondent who fought alongside Peralta, wrote about the day Peralta died:
"Mortally wounded, he jumped into the already cleared, adjoining room, giving the rest of us a clear line of fire through the doorway to the rear of the house. I saw four Marines firing from the adjoining room when a yellow, foreign-made, oval-shaped grenade bounced into the room, rolling to a stop close to Peralta’s nearly lifeless body ... in his last fleeting moments of consciousness (he) reached out and pulled the grenade into his body.”
Kaemmerer also retold the advice Cpl. Richard A. Mason, an infantryman with Headquarters Platoon, told him shortly after Peralta's death: "You’re still here; don’t forget that. Tell your kids, your grandkids, what Sgt. Peralta did for you and the other Marines today."

Fight Gone Bad Explained & Demo from CrossFit Inc on Vimeo.

This Friday we will violently aggress through Fight Gone Bad.

Afterwards we will participate in some Ground Fighting with the Marines going through the grey belt course.

Time will be 0600, platoon leaders will have full muster and be ready to roll right into PT.

Uniform is full cammies, with water source but no rank, covers or breast insignia. Mouth peice and groin protection are optional but advised for the sparring event.

A moment about Politics

MARADMIN 511/08
R 121141Z SEP 08
RAAUZYUW RULYFOO0133 2542037-UUUU--RUEBARD.
ZNR UUUUU
R 102037Z SEP 08 ZYB
FM MOZART
BT
UNCLAS
MSGID/GENADMIN/CMC WASHINGTON DC/JA//
SUBJ/GUIDANCE ON POLITICAL ACTIVITY//
POC/MR.MICHAEL D. GRAHAM/-/HQMC JAR/LOC:WASHINGTON DC
/TEL:DSN 224-2510//
GENTEXT/REMARKS/1. THIS GUIDANCE IS ISSUED TO ENSURE THAT CIVILIAN
EMPLOYEES AND MARINES EXERCISE THEIR RIGHTS AND OBLIGATIONS OF
CITIZENSHIP WITHOUT VIOLATING STATUTES, REGULATIONS AND POLICIES
PROHIBITING OFFICIAL INVOLVEMENT OR THE APPEARANCE OF OFFICIAL
INVOLVEMENT IN PARTISAN POLITICAL ACTIVITIES PER THE REFERENCES.
2. UNDER REF A, MOST FEDERAL CIVILIAN EMPLOYEES MAY ACTIVELY
PARTICIPATE IN POLITICAL ACTIVITIES ON THEIR OWN TIME AND OUTSIDE
THE FEDERAL WORKPLACE. THERE ARE SIGNIFICANT RESTRICTIONS ON
FUNDRAISING, RUNNING FOR OFFICE IN PARTISAN ELECTIONS, USING ONE'S
OFFICIAL AUTHORITY OR INFLUENCE TO INTERFERE WITH OR AFFECT THE
RESULT OF AN ELECTION, AND ENGAGING IN SUCH ACTIVITIES IN ANY
FEDERAL WORKPLACE. PERMISSIBLE ACTIVITIES INCLUDE REGISTERING TO
VOTE AND VOTING AS YOU CHOOSE, ASSISTING IN VOTER REGISTRATION
DRIVES, MAKING A FINANCIAL CONTRIBUTION TO A PARTISAN PARTY OR
CANDIDATE, PUBLICLY ENDORSING A CANDIDATE IN ONE'S PRIVATE CAPACITY,
TAKING ACTIVE PART IN MANAGING A PARTISAN CAMPAIGN OR OTHER PARTISAN
POLITICAL ACTIVITIES OFF GOVERNMENT PREMISES, AND DISPLAYING ONE
PARTISAN BUMPER STICKER ON AN EMPLOYEE'S PRIVATE VEHICLE.
PROHIBITED ACTIVITIES INCLUDE SOLICITING OR RECEIVING POLITICAL
CONTRIBUTIONS AT ANY TIME, WEARING CAMPAIGN BADGES OR BUTTONS ON
GOVERNMENT PREMISES, DISPLAYING CAMPAIGN MATERIALS (PICTURES,
POSTERS, COFFEE MUGS, MOUSE PADS, ETC) AT THE FEDERAL WORKPLACE,
DISTRIBUTING CAMPAIGN MATERIALS ON GOVERNMENT PROPERTY, AND
DISTRIBUTING POLITICAL MATERIALS OVER GOVERNMENT EMAIL SYSTEMS
(E.G., SENDING PARTISAN EMAILS TO CO-WORKERS URGING SUPPORT OF A
POLITICAL CANDIDATE).
3. MARINES AND OTHER MEMBERS OF THE ARMED FORCES ON ACTIVE DUTY ARE
SUBJECT TO MORE RESTRICTIVE RULES CONCERNING POLITICAL ACTIVITIES.
PERMISSIBLE ACTIVITIES INCLUDE REGISTERING TO VOTE AND VOTING AS YOU
CHOOSE, ENCOURAGING OTHERS TO VOTE, MAKING A FINANCIAL CONTRIBUTION
TO A PARTISAN PARTY OR CANDIDATE, PARTICIPATING FULLY IN THE FEDERAL
VOTING ASSISTANCE PROGRAM, AND DISPLAYING ONE PARTISAN BUMPER
STICKER ON A MARINE'S POV. PROHIBITED ACTIVITIES INCLUDE
PARTICIPATING IN PARTISAN POLITICAL FUNDRAISING ACTIVITIES, USING
OFFICIAL AUTHORITY TO INFLUENCE OR INTERFERE WITH AN ELECTION,
MARCHING OR RIDING IN PARTISAN PARADES, SPEAKING BEFORE A PARTISAN
POLITICAL GATHERING, PERFORMING CLERICAL OR OTHER DUTIES FOR A
PARTISAN POLITICAL COMMITTEE OR CANDIDATE DURING A CAMPAIGN,
DISPLAYING A LARGE POLITICAL SIGN (AS DISTINGUISHED FROM A BUMPER
STICKER) ON A PRIVATE VEHICLE, AND DISPLAYING A PARTISAN POLITICAL
SIGN, POSTER, BANNER, OR SIMILAR DEVICE VISIBLE TO THE PUBLIC AT
ONE'S RESIDENCE ON A MILITARY INSTALLATION (EVEN IF THAT RESIDENCE
IS PART OF A PRIVATIZED HOUSING DEVELOPMENT).
4. QUESTIONS CONCERNING THE SCOPE OF PERMISSIBLE POLITICAL
ACTIVITIES SHOULD BE DIRECTED TO YOUR SUPPORTING STAFF JUDGE
ADVOCATE OR COUNSEL BEFORE ENGAGING IN SUCH ACTIVITY.
5. RELEASE AUTHORIZED BY BGEN JAMES WALKER, STAFF JUDGE ADVOCATE TO
THE COMMANDANT.//
BT
#0133

Yeah I grunt when I get my swell on in the gym...

From Lima Company 12 sept 2008 Station PT

As amazing as this picture is, we need new T-Shirts. There's more shots from Friday, linked above. GySgt T apparently knows sign language.

Prep for weigh-ins, if there's any doubt you'll make weight come in and talk to the Company Office. The new BCP and MAP spell it out, you will be put in the 120 day notification period, unpromotable and on notice if you don't make weight.

PT Friday will be Combat Conditioning & MCMAP Sustainment. Next week the Company will run a 2nd PFT for score, you will have (1) more chance to run for score before we are completely focused on getting the CFT knocked out before 1 January.

September 11th

Remember the Fallen.

This is the new Pentagon Memorial to 9/11, to be dedicated today in Arlington, VA. President Bush will preside over the ceremony to mark its opening. The two-acre memorial at the Pentagon has 184 steel-and-granite benches, each engraved with a victim's name. It is oriented on the path Flight 77 took as it was crashed into the Pentagon, and it will never close to visitors.

The attack against us should not be forgotten. We, our Nation's warriors, must keep that day in our hearts as we prepare to go forth and fight. We are volunteers from every walk of life and every part of our country. We don't seek glory, special compensation or privelege. We bear the honor of defending our sovereign Nation.

Keep the loss of 9/11 in your heart as you carry on.

PFT & CFT

Marines,
PFT: As I mentioned we will be hard pressed to acheive a PFT and CFT for the 2nd half of the year and still get in our MCMAP and Lima Company Combat Conditioning. So that no one feels cheated by a lack of Company L PT love, PFTs can be conducted by Plt Commanders with a Company Rep to monitor. You will clear this with the Company Office during the Thurs meeting the week prior. But this allows you to get a head start and finish your platoon PFT's more expediently.
MCMAP: Bravo Co is running a grey belt course of instruction. Monday at 0600-0800. Full cammies, slick (no rank, cover or breast insignia) with a hydration source. You may want to bring hand wraps or mma gloves. If you are a medically cleared tan belt this is your appointed place of duty.
The Ball: It will be on us sooner than you know. Uniforms, expect what you inspect. Does it fit? Do you have appropriate rank sewn on? Are all of your ribbons and medals properly starred and aligned? Don't leave this to the last minute, the PX here is notoriously short of USMC issue items and Iraq/Afghan campaign medals/ribbons. Don't be that Marine. They fly, squawk and stink.

1st PFT for Score Friday

It's good to be back. Can't wait to see you all at PT.

Time:
0630 Friday
Place:
Marine Barracks on Campus.
Uniform:
Green on Green

As the title states, prepare for an easy day on Friday, since we're only going to run a PFT. Hydrate, stretch, get enough rest and be ready!

FRAGO
Time: Friday 0600
Place: Mullins Field (track across from Gaffney)
Uniform: Green Combat utility uniform no rank/no cover
Event: Mock Combat Fitness Test

"The society that separates its warriors from its scholars will have its thinking done by cowards, and its fighting done by fools."
- Thucydides

CFT next week

This week will be a PFT, next week a CFT.
There will be three events in next week's CFT, in the following order
1) Movment to Contact: 880m (1/2 mile) Boots & Utes run
2) Ammo Can Lift (ACL): As many reps overhead in 2 minutes as possible with a 30lb Ammo Can. Full lock out, Boots & Utes, no blouse to ensure elbow lock out.
3) Maneuver Under Fire (MANUF): Shuttle Run with various events

The figures are from the new Marine Corps Order, check it out.

August and the PFT is around the corner

Mock PFT on Friday. Talk to you chain of command before Thursday if you want to run it for actual score.

0 6 3 0 at the Barracks Pull-up Bars.

We're looking for 1st class PFTs across the board.

Remember what Ricky Bobby said.

If you ain't first. You're last.

Fights on Fridays

FRAGO:
Time: Friday 0630
Place: Gaffney Track, down the stairs on far left outside of the track.
Uniform: Full Cammies, no rank/no cover
Equipment: Water source mandatory, mouthpiece and groin protection optional
Event: Ground Sparring & Combat Conditioning

MCMAP Free Sparring

MCMAP Ground Fighting sustainment and sparring will be the order of the day.

Ground fighting skills are introduced during gray belt training. While the ground is certainly not the most advantageous position for a combative engagement, we must be aware of and prepared for the fact that the majority of hand-to-hand engagements go to the ground at some point. Ground fighting is also a basic skill that is relatively easy to control and practice, and it does not require an inordinate amount of safety gear. By incorporating adequate safety gear, personnel, and safety measures, Marines are able to use these new skills against active, resisting opponents. At all levels to include this one, weapons are introduced and utilized during portions of the training. In this manner, proper mindset, and ability to adapt to the situation are fostered.

Plt Sgts will have accountability with all who will attend Company training by the weekly Thursday meeting. If you have any issues with the below or any other reason not to spar, inform your chain of command. Plt leaders will bring 100% accountability to the Thursday meeting.

-No open wounds
-No Stitches or staples in the body
-No Dental Surgery in the past 24 hours
-No anesthetic of any kind in past 72 hours
-No concussions or loss of consciousness in martial arts or other training in past 6 months.
-No Shoulder injuries in the past 6 months
-No Neck or back injuries in the past 6 months

Safety procedures –
Without Weapons:

(1) There will be no strikes to the head, groin, spine, or joints.
(2) The first bout for each student should be with the Instructor or Instructor Trainer. This is a training exercise and it is used to fault check the student. You will fight a little below, at, and a little above the student’s ability to allow students to develop their skills.
(3) Marines must exercise proper restraint and avoid injuring other Marines.
(4) Start slowly and increase speed with proficiency.
(5) Tapout procedures are in effect.

With Weapons:

(1) There will be no attacks to the groin, spine or joints.
(2) Marines must exercise proper restraint and avoid injuring other Marines.
(3) Start slowly and increase speed with proficiency.
(4) Tap out rpocedures are in effect.
(5) Never execute strikes at full force.

Kettlebells This week

Tuesday and Thursday are open for any and all to attend.

www.crossfitfortmeade.blogspot.com

Friday we will have several things out of the norm going on. Company training is this Friday, and in light of that we will start with a PT session where we learn the fine art of kettlebell exercise from someone certified as a kettlebell trainer (i.e. not me). Uniform will be boots and utes (green trousers) with a watersource, time is 0630-0830.

Charlies are the uniform of the day Friday, be prepared for a uniform inspection.

HooverBall

HooverBall has a proud history and will be a great game to check your functional fitness.
(link courtesy of www.crossfit.com)
We're bringing it back...



Time: 0630
Place: Volleyball courts in front of Gaffney Gym
Uniform: boots & utes, don't forget, as always, to bring water
Event: MCMAP sustainment and Hooverball spectacular



We will warm up, go over some Grey Belt MCMAP techniques and play 3 rounds of Hooverball. 1st game to 21, 2nd to 15, last to 9.

No Training in the AM for Sgts, open to all at noon

Since 99% of the Lima Company Sergeants will be to the winds in the AM there will be no Sgts PT at 0630 at Murphy Fieldhouse. However if you desire to come enjoy some CrossFit I will PT at noon at the tennis/basketball courts on Zimborski on Mainside. All are welcome, rainbow pt gear, bring water if you come.

Swim PT

Sorry SSgt, you were given bum gouge at training last week. We have the pool scheduled for 11 July 0630 to 0830.

Place: Meet up at the pull up bars in the gymnasium corner at Gaffney Fitness Center

Time: Be there with Plt accountability by 0630

Uniform: Cammies (green or tan) with no boots during the swim. *You may want to wear a bathing suit/pt gear underneath as well as have a towel, shower-shoes/flip-flops and a plastic bag for your wet gear for ease of departure.*

Event: Combat Water Survival Training

MCMAP Sustainment this week

Wednesday PM, Thursday AM & PM and Friday PM I will make time for those who need to get a few hours sustainment before the Green Class next week. Contact the Company Ops Chief if you are interested, and bring a partner to throw, kick, choke, etc.

Independence Day Message from the Commandant

R 252005Z JUN 08MSGID/GENADMIN/CMC WASHINGTON DC//
SUBJ/INDEPENDENCE DAY MESSAGE//
GENTEXT/REMARKS/

1. ON THIS, OUR NATIONS 232ND YEAR OF INDEPENDENCE,WE CELEBRATE THE BIRTH OF OUR NATION AS WELL AS TAKE THE OPPORTUNITYTO REFLECT ON THE SERVICE OF THOSE WHO HAVE DEFENDED THE CAUSE OFFREEDOM. YOUR SERVICE IS A TREMENDOUS SOURCE OF PRIDE ANDCONFIDENCE FOR AMERICANS, AND GIVES HOPE FOR ALL PEOPLE SEEKINGLIBERTY EVERYWHERE.

2. RECENT INITIATIVES HAVE PLACED NONCOMMISSIONED OFFICERS FRONTAND CENTER TO VEHICLE SAFETY PROGRAMS AND REINFORCED PRIVATE MOTORVEHICLE AND MOTORCYCLE SAFETY. I ASK FOR YOUR INCREASED SUPPORT TOENSURE SUCCESS IN THESE EFFORTS; YOU AND YOUR FELLOW MARINES ARE AVITAL PART OF WHAT MAKES THIS COUNTRY GREAT.

3. ON THIS SPECIAL DAY, ANNETTE AND I ASK THAT YOU EVALUATE THERISKS INVOLVED IN YOUR ACTIVITIES, ESPECIALLY THOSE INVOLVINGALCOHOL. FOR THOSE DEPLOYED, STAY SAFE AND CONTINUE TO SERVE WITHPRIDE KNOWING THAT WE HOLD YOU IN OUR THOUGHTS AND PRAYERS. TAKECARE OF ONE ANOTHER AS WE CELEBRATE OUR INDEPENDENCE.

4. SEMPER FIDELIS, JAMES T. CONWAY, GENERAL, U.S. MARINE CORPS,COMMANDANT OF THE MARINE CORPS//

Independence Day weekend training

Before we all go celebrate the birth of our great Nation we will gather and train.
Time: 0630-0830
Place: DINFO field pull-up bars
Uniform: Boots and Utes with a water source
Event: "Fran" and MCMAP sustainment

Corporals of Marines

You are all it for Tuesday 0630 at Gaffney Fitness Center in the gym.
Rainbow PT gear authorized.

Friday the 27th, PT at 0630

DTG: Friday 27 June 0630-0730

Uniform: Green on Green w/Water

Place: Track at Gaffney Fitness Center Field

Event: Tabata with Sprints

Tabata protocol is 20 seconds of high intensity bodyweight exercise followed by 10 seconds of rest. This is repeated 8 times per exercise with 1 minute of rest between exercises.

We did tabata push-ups then quats and added (1) 1/4 mile sprint immediately following the last round of squats.

June 24th

Time well spent training on Tuesday.

Working with Marines was, as always, the highlight of my workday.

No need to say please. Just train. If you do this you will get strong. Do it like this. Be prepared to work hard. Be ready to sweat and perhaps even bleed a little in a quest for excellence.

Say the words. Marines make it happen. There truly is no finer fighting force in the world.

I took three junior Marines to the gym. I told them to look past the mirrors and walk past the machines. We went through the Deadlift, the sumo deadlift highpull and the clean. Then we went through the Back Squat, the Front Squat and the Overhead Squat. We began to add weight.

Overhead squats 1,1,1,1 Front squats 1,1,1,1 Back squats 1,1,1,1

Good training.

Friday at the Track (but no OTB)

We will not be spending a day at the ponies... but there will be some sprinting and panting.

DTG: Friday 20 June 0600-0800
Uniform: Green Trousers Boots & Utes w/Water
Place: Track at Gaffney Fitness Center Field
Event: Fire Team Combat Conditioning & MCMAP Sustainment

Hydrate, rest up and avoid the alcohol Thursday night.
We will have a wonderful time.
See you at the track.

Sometimes, it is good to be the Marines.

Do work.

HQMC IG this week.

PFT this week.

And to qoute The People VS Larry Flynt...

"The Asshole is back."

Awards Formation at the Barracks

Friday at 1330; Bldg 9804

The Lima Company Messnight, 2008

Lima Company—we live in interesting times. Our Nation is beset on many fronts, both at home and abroad. Do not let the comfort of our surroundings in our day to day fight fool you; we are a Nation at war. During your time in uniform it will rest on your shoulders to defend our Nation, and to take the fight to our Nation’s enemies. Whether we serve forward of the line of battle—or in support of those battles, we must stand ready. We live in times of turmoil and change—both in where we wage war and in how. We MUST NOT take our responsibility lightly. As many generations of Marines before us have done we must adapt, improvise and overcome no matter what the challenge.

Train the major lifts. Deadlift, Squat, Press, Snatch, Clean & Jerk.

You need to take a look at how you train, assuming that you want to improve. Science, based on trial and error and cold hard facts, is our best resource to show us how to spend our valuable time and energy. Muscle allows us to execute productive applications of force on objects with our bodies. The fact is that muscle is what moves us, it burns more calories at a resting metabolic state, and the only way to get more muscle--without illegal substances--is work.

The major lifts are compound movements, using more than one joint and more than one muscle group. They produce the greatest physical change in our bodies because they create the maximum stimulus and result in the maximum response.

Through study and the application of knowledge you can increase your strength, as well as the size, endurance and power of your body. These video and CrossFit Journal links are just examples, exercise demos are available with simple explanations at the link from the title of this post as well.

The Deadlift: In the CrossFit Journal

The Squat: In the CrossFit Journal

The Press: The Overhead lifts in the CrossFit Journal

The Snatch: Skill Transfer Exercises for the Snatch in the CrossFit Journal

The Clean and Jerk: The Clean in the CrossFit Journal

PT is at 1500 on the 2nd

In case you have had no opportunity to check other e-mail or calenders today we have PT at 1500, in Boots & Utes at bldg 9804.