17nov13

ROUGH RIDER USS THEODORE ROOSEVELT (CVN 71)

NOVEMBER 17, 2013

INSIDE cover photo by MCSN Stephane Belcher

nATIVE DANCE

EMBRACING FAMILY HERITAGE

GET IN SHAPE, STAY IN SHAPE

wEEK IN PHOTOS

SEE WHAT TR IS UP TO THIS WEEK

photos of THE WEEK

By Theodore Roosevelt Media

Naval Aircrewman (Helicopter) 2nd Class Samuel Wallace, assigned to the Chargers of the Helicopter Sea Combat squadron (HSC) 26, flies in a SH-60S Seahawk helicopter above the Ariegh Burke-class guided missile destroyer during a vertical replenishment at sea (VERTREP). VERTREPs allow ships to sustain themselves at sea while deployed by moving cargo between ships via helicopter. (U.S. Navy Photo

by Mass Communication Specialist 2nd Class Brian Reynolds/Released)

Hull Maintenance Technician 2nd Class Devon Ducharme and Hull Maintenance Technician 3rd Class Andre Davis from Engineering department’s R division use a braising torch to separate joints in a pipe aboard the aircraft carrier USS Theodore Roosevelt (CVN 71). Hull Technicians are responsible for maintaining the integrity of all the ship’s hull infrastructure. (U.S. Navy Photo by Mass Communication Specialist Seaman Stephane Belcher/Released)

Photo by MCSN Stephane Belcher

FACES OF TR

Hull Maintenance Technician 3rd Class Andre Davis from Engineering department’s R division uses a braising torch to separate joints in a pipe aboard the aircraft carrier USS Theodore Roosevelt (CVN 71). Hull Technicians are responsible for maintaining the integrity of all the ship’s hull infrastructure.(U.S. Navy Photo by Mass Communication Specialist Seaman Stephane Belcher/ Released)

GOODBYE X-47B tr SAYS FAREWELL TO THE Unmanned Combat Air System Demonstrator (UCAS-D)

Photo by Alan Radecki

UNREP underway replenishment

STAYING in shape

By MCSN Stephane Belcher

I

t’s Thanksgiving Day and the food has been cooking for hours. The delicious smell of stuffed turkey fills the air, and the scent of cinnamon wafts from fresh apple pie. Sweet potato casserole, smothered in marshmallows, sits on the table next to steaming buttery biscuits. It’s tempting to pile up the plate, sit on the couch and watch football with a full belly.

There’s nothing wrong with indulging a little this holiday season, but remember, leading a healthy lifestyle is at the heart of Naval service.

“We run physical training (PT) sessions three times a week,” said Culinary Specialist 3rd Class Daniel Irizarryramos, assistant command fitness leader (ACFL) for Supply department’s S-2 division. “We not only try to target the physical readiness test (PRT), but we also want that person to have a better lifestyle.”

Fitness should be a year-round GOAL, even with the approaching holidays

Sailors who enjoy working out in groups can join spin, step and functional fitness classes while underway with TR. “You get a push from everyone else when you do group exercises,” said Quartermaster 1st Class Efrain Torres, an ACFL for Navigation department. “The classes are great tools for Sailors to use to get a different experience for exercises that they can use on their own.”

Calisthenic exercises, such as pushups, sit ups, lunges and squats are perfect for any location or time when the gym isn’t open or no fitness classes are available.

“I’m not saying to do it every day,” said Torres. “Do it three times a week or maybe twice a week. A little activity will help out so you won’t lose that motivation, or that work you’ve started.”

Making healthy choices when eating can help with a person’s overall mood, motivation and energy.

“As far as tracking food, it’s really hard,” said Irizarryramos. “All we can do is encourage them to eat healthier, encourage them to stay away from things that have no nutritional value.”

It’s a good idea to have dietary goals to help avoid unhealthy foods or overeating, especially during the holidays. ACFLs can help Sailors track their progress to ensure Sailors meet their goals.

To keep Sailor on track, ACFLs can weigh and tape them to check their body composition assessment (BCA).

“We do taping and courtesy weigh-ins throughout the year to let people know where

they are with their goals, especially around the holidays,” said Irizarryramos. “Everyone knows during the holidays you tend to eat more. Right after the holidays we have people come and ask if they can be taped just to know where they’re at.”

Breaking the workout routine is easy around this time of year. Try to go for a run or say no when it comes to that second helping.

“It happens every time,” said Machinery Repairman 3rd Class Brandi Garnett, an ACFL in Engineering. “Once they pass, they’re back to the same thing, eating sweets. Then they come back, asking for advice on how they can lose weight so they can pass the BCA for the next cycle.”

Sailors can join the ACFLs in the fitness enhancement program (FEP), a program to help

Sailors improve PRT scores and lead a healthier lifestyle. The new FEP schedule should be released within the next week.

“We have people volunteer to come to FEP all the time,” said Garnett. “They come on their own. Just because people pass the BCA and pass the PRT doesn’t mean they’re fit.”

Each department designates ACFLs by choosing Sailors who have scored at least an excellent on their last PRT. Their position as fitness leaders allows them to stay hands on and lead by example.

“It’s very important for people to pass the PFA [physical fitness assessment] every year,” said Irizarryramos. “It’s an opportunity for me to help those who may be struggling or might need some help. I help them get where they need to be.”

Helping fellow Sailors is what being an ACFL is all about. Their focus is on the Sailors’ fitness and overall well-being.

“Enjoy your time with your loved ones but at the same time you want to think about your health,” said Torres. “You can have the holiday dinner, but in moderation. It will help you out in the long run. If you over indulge, you turn sluggish, you don’t want to work out. Get up and move. Do something physical.”

Having a healthy and balanced lifestyle is key to staying in regulations and living a fit life .

Don’t wait until the New Year to start a healthier living resolution. Start early and take a round turn on those extra pounds.

get

TRYthis

MOVING

SHIP

Good carbohydrates are essential in a well-balanced diet, however, for those trying to cut back on the bad, there are creative twists on some of our favorite foods that will satisfy just as well. With the holidays coming up, it may be the perfect time to test out some of these alternative recipes. Mashed potatoes are a holiday meal staple. Simply swapping out vegetables can cut the carbs, while still keeping the nutrients and flavor.

By MCSN John Drew & MC3 Katie Lash This weekly article aims to inform TR Sailors of new and

GREASING THE GROOVE

Ingredients • 1 medium head cauliflower • 1 tablespoon cream cheese, softened • 1/4 cup grated Parmesan • 1/2 teaspoon minced garlic • 1/8 teaspoon straight chicken base or bullion (may

substitute 1/2 teaspoon salt) • 1/8 teaspoon freshly ground black pepper • 1/2 teaspoon chopped chives, for garnish • 3 tablespoons unsalted butter

alternative food options. The pros and cons of each exercise and food will be discussed giving Sailors information and tools needed to explore health and fitness for themselves. The goal is health and operational fitness. A healthy lifestyle is just that, a lifestyle. It should extend beyond the requirements of the Navy and become part of your entire life. If you put in the work, you will see results.

Directions 1. Set a stockpot of water to boil over high heat.

2. Clean and cut cauliflower into small pieces.

3. Cook in boiling water for about 6 minutes, or until well done.

4. Drain well; do not let cool.

5. Pat cooked cauliflower very dry between several layers of paper towels.

6. In a bowl with an immersion blender, or in a food pro cessor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

7. Garnish with chives, and serve hot with pats of butter.

Welcome to Ship Shape.

Prepare to alleviate any excuse you may have had not to work out.

This daily regimen, strangely but accurately named Greasing the Groove, is all about convenience and practicing various exercises to build not just muscle but technique.

The idea behind this routine is to complete low repetition, multiple set exercises all day, every day. Instead of completing one long, major workout session during the day (i.e. weight training for 2 hours). The number of repetitions would be 50 percent to 70 percent of your maximum of that specific exercise. So if you maxed out at 40 push-ups, you would complete 20 to 28 push-ups four to six times throughout the day.

Exercises can vary, for example push-ups, sit-ups, leg lifts and dips.

There is a method to this madness. In breaking these exercises up throughout the day you allow yourself to do a greater overall number of that exercise increasing the strength of your stabilizing muscles as well as your technique with that particular exercise. This routine is great for increasing your maximum repetitions as well as your overall strength. Best of all it can be done anywhere, including the floor of your shop, assuming you work in a safe environment. It only takes a minute and you don’t get sweaty enough to have to take a shower after.

Breakdown • Pick three to four simple exercises.

• Do 50 to 80 percent of your maximum.

• Never complete one set by going to failure.

• Complete four to six sets per day.

Hint: Try roasting the garlic and adding a little sour cream or fresh rosemary for a whole new taste.

• Make sure you give your muscles time to heal when first starting out. Don’t exercise if feeling overly sore.

• This routine can be used alone but should be used in addition to cardio and strength training of muscles not used in ‘Greasing the Groove’.

Information from leanandmuscular.org

Per Serving: Calories: 149; Total Fat: 11.5 grams; Saturated Fat: 7 grams; Protein: 5 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber: 4 grams; Cholesterol: 31 milligrams; Sodium: 170 milligrams. From Chef: George Stella , Food.com

While Underway...

Eat this, not that!

not that

It can be tempting, while underway, to eat comfort foods on those stressful days, and it’s ok to splurge every now and then, but be smart. There are plenty of options to satisfy those cravings. It’s easy to grab your favorite bag of chips, but going for light microwave popcorn instead, satisfies the same salty craving, while saving on calories and fat.

Eat this

shape

CAULIFLOWER MASH

different exercise techniques, nutritional suggestions and

If you like this one, check out recipes online for cauliflower pizza crust!

Native

By MCSN Chanphouang Bounome

DANCE

W

hen Seaman Recruit Nick Morsaw was 12 years old his grandfather died and his life went in another direction. Nick’s father showed him Native American relics stashed away in his grandfather’s attic from the Pokagon Band of Potowatomi-their tribe. His grandfather never talked about their heritage.

“I thought it was cool,” said Nick. “I always knew I was Native American but I never actually looked into it that far. We found this book that was like pow wow dancing 101. It gave you a whole overview of the dancing. I was reading it a little and my father said he read it the night before and something told him that he should be doing it. There was an eagle feather that my grandfather always had by his nightstand and my father had it in his hand and he gave it to me. He asked me if I wanted to go on this journey with him. Getting into the culture and being a pow wow dancer. And I said, “yeah I want to”.

Nick, now 21, has been dancing in pow wow’s ever since.

Pow wow’s are gatherings of tribes all over the United States. The tribes dress in their native regalia and celebrate their culture through dance. Native regalia are traditional ensembles created for their category of dance. Spectators can attend pow wow’s and experience different types of dances, tribal outfits, food, apparel and handmade Native American crafts.

“The first time I went to one, right when the drums started, I got really emotional in my heart, like this is what I have been missing in my life,” said Nick.

Nick learned with his father the steps of a northern male traditional dancer and they built their regalia. They performed their first pow wow in Lafayette, Ind. At the beginning of every pow wow there is a grand entry. During the grand entry, dancers of all the categories line up; the Fancy dancers, Jingle Dress dancers, Grass dancers, Northern Male Traditional dancers, Chicken dancers and then Fancy Shawl dancers. Native American military veterans lead the grand entry. The pow wow announcer introduces them, states the war they served in and what branch of military they served. The veterans march holding either an American flag, prisoner of war flag or their service flags and post them by the drummers. They perform a song called the veterans song and start an inner tribal dance with the rest of the dancers and the crowd.

“Veterans are pretty idolized in the community,” said Nick.

“They serve the country, so they protect the tribe. There is a

society that the warriors fall into, which is the Ogitchidawag society. It means warrior society.”

Personalizing your performance is an important aspect to the dance and adds a stylization that makes every dance unique.

“Every dancer has their own kind of flare they put in dance styles,” said Nick. “My category is a Northern Male Traditional dancer. I’m young, so I like to go fast and make noises to show off a little bit, because it’s mostly older people that do the dance. I like to entertain the crowd. ” Performing tribal dances in the Native American culture is a tradition that symbolizes blessings and celebration.

“When the warriors would come back after a battle, they would celebrate,” said Nick. “The first people that would go out and dance were the grass dancers. They would go out and stomp out all the grass into a circle and lay down the grass to make a path.”

After Nick’s first pow wow experience, he absorbed all he could about his ancestry.

“I would attend this camp that they had every year called ‘culture camp’,” said Nick. “It’s a two-week long camp. They teach you all about the culture. They had pipe ceremonies, where you go in a long house. They would put these rocks called ‘grandfather rocks’ on a fire for two days. When the rocks are pulled out they were red hot. Then the rocks are put in a pit to heat up. You could choose to smoke the tobacco out of a pipe or not. For two hours, they would teach you about the culture. Every day would be different teachings. They also taught lacrosse. Lacrosse is a native sport. Then at the end they have a mini pow wow.”

Nine years after Nick decided to become a pow wow dancer he has performed at countless pow wows. Nick has performed at the Smithsonian Museum and the Detroit Opera House to show his Pokagon pride during international culture festivals.

“Before the start of every dance, when everybody lines up, and right as they start singing the song, I get chills on my arms.

There is something inside of me, like I am meant to be there. I love doing this. I’m probably going to be doing it for the rest of my life,” said Nick.

The day Nick and his father rummaged through the attic he understood who his grandfather was and the heritage he left behind. Most importantly, he found out who he was and how being Native American was important to him.

NavyNEWS

ROUGH

Week of Nov. 11 2013

Japanese Soldiers Train with U.S. Navy Seabees

By Mass Communication Specialist 3rd Class Erin Devenberg, Naval Air Facility Misawa Public Affairs

MISAWA, Japan (NNS) -- Naval Air Facility Misawa Seabees conducted bilateral training with soldiers from the Japanese Ground Self-Defense Force’s 2nd Sergeant Unit from Camp Sendai, Nov 14, 2013.

During the training, Misawa Seabees explained and demonstrated the operational tactics they utilize in the field for their Japanese counterparts. The training also provided the Japanese soldiers an opportunity to interact with U.S. Sailors, while practicing their Englishlanguage skills.

“One of the things they will learn today is the basics of operating a High Mobility Multi-Purpose Wheeled Vehicle (HMMWV),” said Construction Mechanic 2nd Class Nathan Breen, a Los Angeles native.

“It’s one of the most commonly used vehicles in our operational

locations, so it’s important for them to understand how to use one in the event that they are deployed with us.”

Besides tactics, the students were shown the different uniforms, medals and regalia worn by Navy Sailors.

“They are still studying English, but are receptive to learning more about the way the U.S. Navy works,” said their instructor, Sergeant First Class Tetsuya Yoshida, from Sendai, Japan. “We have several combined exercises with U.S. military branches, so being able to communicate with them is very important to complete the mission.”

These continued exercises are aimed at strengthening mission readiness between the two allied nations.

“The Army 2nd Sergeant Training Unit reached out to the Seabees,” said Chief Builder Billy Harger, originally

from Pearl City, Hawaii. “They asked for our assistance with training their personnel in familiarizing their troops with the terminology we use in the Seabee world. We now meet periodically and discuss a range of topics that are pertinent to both our services.”

And so far, Harger is impressed with the initiative and enthusiasm he’s seen from both his Seabees, as well as the JGSDF. “They are so motivated to just listen, observe, and ask questions,” he said. “They are always eager and attentive during our training sessions, which motivates us to continue this in the future, or even travel to Sendai so my Seabees can get a few training events on the Japanese Army side.”

For more news from U.S. Naval Air Facility Misawa, Japan, visit www.navy. mil/local/nafmisawa/

Previous award winners include Command Master Chief (SW/AW) Susan Whitman, who served aboard USS Abraham Lincoln (CVN 72) when she was selected as the 2011 Capt. Joy Bright Hancock Senior Enlisted Leadership Award winner.

Soon after receiving her award, Whitman was selected to serve as the Naval Safety Training Center command master chief. In October 2013, Whitman will become the force master chief for Commander Naval Surface Forces Atlantic, becoming one of only two enlisted women in the Navy serving in the position of a force master chief.

Chief Petty Officer Sonseeahray Walker, of Recruit Training Command, Great Lakes, and Chief Petty Officer Virginia L. Horton, of Marine Corps

WEEK

RATIONS C I A L I S T A M A N R E N T I C E

C A R R I E C O N E L L

Security Force Battalion, Naval Base Kitsap, Bangor, Wash., were recipients of the Master Chief Anna Der-Vartanian Junior Enlisted Leadership Award as first class petty officers in 2011 and 2012 consecutively.

Both Walker and Horton were promoted to the rank of chief petty officer last month.

“It was an honor to receive the award, and it means a lot to me, being in the military for 17 years,” said Walker. “When I found out, I was actually shocked for being awarded above all the outstanding women in the Navy.

It means more than anything to be recognized and acknowledged for what I do.”

For more information about the Capt. Joy Bright Hancock and Master Chief Anna DerVartanian Leadership awards or to download an award template, visit http://www.public.navy. mil/bupers-npc/organization/ bupers/womenspolicy/pages/ hancockaward.aspx.

For more news from Chief of Naval Personnel - Office of Women’s Policy, visit http:// www.public.navy.mil/BUPERSNPC/ORGANIZATION/ BUPERS/WOMENSPOLICY/ Pages/default.aspx.

Executive Officer Capt. Mark Colombo Public Affairs Officer Lt. Cmdr. Patrick Evans Media Officer Ensign Jack Georges Senior Editor MCC Gino Carr Editor MC2 Brian Reynolds Layout MC3 Katie Lash

Construction Mechanic 2nd Class Nathan Breen, from Los Angeles, shows a soldier from the Japan Ground Self-Defense Force (JGSDF), how to hotwire a Humvee during a training exercise with Navy Seabees.

(U.S. Navy photo by Mass Communication Specialist 3rd Class Erin Devenberg/Released)

From Chief of Naval Personnel Public Affairs

have shown exceptional leadership over time and have overcome challenges while serving.

Nominations should also address the professional accomplishments, leadership style, and community involvement of the service member.

Candidates must be nominated by their commanding officer or officer in charge and receive an endorsement from the command’s immediate superior in command (ISIC). Nominations are open to both active and Reserve service members.

Nominations are due to OPNAV N134W no later than Jan. 17, 2014. Packages must be submitted electronically via the command’s ISIC to Chief Petty Officer Jessica Myers, senior enlisted advisor to the Office of Women’s Policy at jessica. myers@navy.mil.

OF THE OPE S P E S E A P P

Seeking Nominations for the 2014 Women’s Leadership Awards WASHINGTON (NNS) -- The Navy’s Office of Women’s Policy, OPNAV N134W, announced in NAVADMIN 293/13 that the Navy is accepting nominations for the 2014 Capt. Joy Bright Hancock and Master Chief Anna Der-Vartanian Leadership Awards.

Presented annually, the Capt.

Joy Bright Hancock and Master Chief Anna Der-Vartanian Leadership Awards recognize and honor the inspirational and visionary leadership of Navy service members whose ideals and dedication foster a positive working environment, while reinforcing and furthering the integration of women into the Navy.

Nominations are now being accepted for four award categories: senior officer (O-4 and above), junior officer (W-2 through O-3), senior enlisted (E-7 through E-9), and junior enlisted (E-5 through E-6). One award winner will be chosen for each category. Nominees should embody inspirational, innovative and imaginative leadership demonstrated by example both on and off duty.

Additionally, applicants should be mature leaders who

RIDER

Staff

Commanding Officer Capt. Daniel Grieco

Rough Rider Contributors

MCSN Chanphouang Bounome

MCSN Stephane Belcher MCSN John M. Drew Theodore Roosevelt Media

TR’s GOAL = $71,000

The CFC mission is to support philanthropy through a voluntary program that is employee-focused, cost-efficient and effective in providing all federal employees the opportunity to improve the quality of life for all. Last year our military and Federal employees donated $5,065,494 to the CFC of South Hampton Roads.

Please give generously. It only takes a few minutes to fill out the pledge form, and your contributions will go far in helping out those less fortunate.

To find out more about CFC and how to donate to your designated charity, contact your department’s CFC representative.

DEPARTMENTAL POC CFC ADMIN: Primary: YN2 ARIAS Secondary: PS2 WALKER AIR: Primary: ABHC DAWSON Secondary: ABHC GANDOLFO AIMD: Primary: ASC WINDEMILLER Secondary: ASC HODGSONHERNANEZ Third: AT1 NEWMAN CRMD: Primary: AEC BUCHANAN Secondary: RP2 ARMSTRONG COMBAT: Primary: ET1 WHITEHEAD Secondary: IT1 COLLIER DECK: Primary: BM1 SPANN Secondary: BM1 BRIDGMAN DENTAL: Primary: HM3 WATKINS Secondary: HM3 SHOGE ENG: Primary: MMC CRAYCRAFT Secondary: MM1 MASSEY LEGAL: Primary: LN2 GARCIA Secondary: LN2 BRISCO MEDIA: Primary: MC3 LASH Secondary: MCSN BELCHER MEDICAL: Primary: HM1 DEVEAUX Secondary: HM2 RASTALL NAV: Primary: QM2 CARTER Secondary: QMSN LEWIS OPS:

Primary: ACC KERNS Secondary: OS1 WHITE SECURITY: Primary: MA2 GOMEZ Secondary: MA3 WATTON REACTOR: Primary: EMC KLICHE Secondary: SAFETY: Primary: ABE1 PASQUEL Secondary: SUPPLY: Primary: LSC ANDERSON Secondary: LS1 ESTRELLA TRAINING: Primary: LS1 MEYER Secondary: WEAPONS: Primary: AO1 POLLARD Secondary: AO2 HALL

Command Ombudsman Sabrina Bishop Linda Watford Michelle V. Thomas cvn71ombudsman@gmail.com The Rough Rider is an authorized publication for the crew of USS Theodore Roosevelt (CVN 71).

Contents herein are not necessarily the views of, or endorsed by, the U.S. government, Department of Defense, Department of the Navy or the Commanding Officer of TR. All items for publication in the The Rough Rider must be submitted to the editor no later than three days prior to publication.

Do you have a story you’d like to see in the Rough Rider? Contact the Media Department at 534-1406 or stop by 3-180-0-Q.

Check us out online!

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Ooops! Our bad...

S-3 NOT S-6 is the division responsible for opening and maintaining the ship store.

This was incorrect in the Nov. 12 paper.

The photo pictured with the CATCC story in the Nov. 14 paper was added mistakenly. It was not an AC pictured, nor was it in the CATCC.

NOV 17

SUNDAY TIMES

Ch. 66

Ch. 67

Ch. 68

0900

SWORDFISH

FAST TIMES AT RIDGEMONT HIGH

DREDD

1100

WHITE HOUSE DOWN

APOLLO 13

IRON MAN

1330

SAFE

THE ARTIST

SILENT HILL: REVELATION

1530

CASINO ROYALE

SHAWSHANK REDEMPTION

THE HUNGER GAMES

1830

HIT AND RUN

THE WATCH

RESIDENT EVIL: RETRIBUTION

2030

SWORDFISH

FAST TIMES AT RIDGEMONT HIGH

DREDD

2230

WHITE HOUSE DOWN

APOLLO 13

IRON MAN

0100

SAFE

THE ARTIST

SILENT HILL: REVELATION

0300

CASINO ROYALE

SHAWSHANK REDEMPTION

THE HUNGER GAMES

0600

HIT AND RUN

THE WATCH

RESIDENT EVIL: RETRIBUTION

*Movie schedule is subject to change.

FOOTBALL SCHEDULE CHANNEL 98 99 100 101 103 104 105 106 108 109 74

GAME Jets @ Bills Ravens @ Bears Browns @ Bengals Raiders @ Texans Cardinals @ Jaguars Redskins @ Eagles Lions @ Steelers Falcons @ Buccaneers 49ers @ Saints Vikings @ Seahawks Chiefs @ Broncos

TIME 1300 1300 1300 1300 1300 1300 1300 1300 1625 1625 2030

ALL RECEIVERS WILL BE SETUP AND READY TO GO NO LATER THAN 1230