Dahlgren FREE
FREE Vol. 26, No. 6, june 2015
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What’s Inside
Honduran Naval Commander watches son graduate at AntiSubmarine Warfare Training school
2 Photo by U.S. Navy
The Littoral Combat Ship Combat System Engineering Team received the award of merit for group achievement for their support to USS Independence (LCS 2) and USS Fort Worth (LCS 3).
Awardees lauded at annual NSWCDD Awards DoD Lab Day provides insight into innovations
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6 Wittman visits NSWCDD Dahlgren
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King George resident honored at “Thin Blue Line” event
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Dahlgren — Eighty-nine individuals and 14 teams were honored with 22 different Navy and Dahlgren Division awards as the Naval Surface Warfare Center Dahlgren Division (NSWCDD) recently held its annual honor awards ceremony. “This is my once-in-a-year opportunity to celebrate your work,” NSWCDD Commanding Officer Capt. Brian Durant told a standing room only audience of military and civilian personnel at the University of Mary Washington Dahlgren campus. “Thank you for everything you do,” said Durant after he shared a list of crucial programs and technological firsts many of the awardees contributed to over the past year. These included the Laser Weapon
System, Electromagnetic Railgun, Hypervelocity Projectile; Chemical, Biological and Radiological (CBR) Defense; Aegis Ballistic Missile Defense; Griffin Missile System; cyber defense; and the integration and interoperability of unmanned systems with combat systems aboard ships. As he congratulated awardees, Durant recounted an all-hands message he wrote to the NSWCDD workforce last week. “Every day, I have the pleasure of witnessing firsthand your remarkable contributions and achievements in support of the warfighter,” Durant stated in that all-hands communiqué. “I am repeatedly impressed by how you continue to find innovative solutions to the complex issues we face while dealing with what feels
like an increasing administrative and compliance burden. Your hard work does not go unnoticed, and I am proud to serve with you. Thank you!” Dr. James E. Colvard – Technical Director of the Naval Weapons Laboratory from 1973 to 1974 and the Naval Surface Weapons Center from 1974 to 1980 – recapped the command’s impact on the Navy and nation during his keynote speech. “You’repartofaproudorganization that has a distinguished heritage and an unlimited veracity,” said Colvard. “This organization – particularly with the Surface Navy – has been the intellectual heart blood of the Navy for many, many years. Every ballistic missile that is fired uses a program that is written here. Every gun that’s issued is certified at this laboratory. Every lot of ammunition
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that is issued has been validated at this laboratory.” Colvard peppered his speech with anecdotes of his time as the command’s technical director in the 1970s, emphasizing that both civilian technical directors and Navy military commanders were – and continue to be – important to NSWCDD. “There’s a difference in leading an organization and commanding an organization and it takes both perspectives in order to have an effective Warfare Center that arms the warfighter,” Colvard explained. “Your role is to know what’s right and have courage to speak truth to power – and it takes the team working together to do that. What you’re doing makes a lot of difference and See Awards page 4
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Honduran Navy Commander attends U.S. Navy graduation Lt. Nicholas O’Neill Fleet Anti-Submarine Warfare Training Center SanDiego—TheHonduranNavy Commander attended the Center for Combat Systems (CSCS) Fleet Anti-Submarine Warfare Training Center’s (FLEASWTRACEN) graduation onboard Naval Base Point Loma May 22. Rear Adm. Héctor Orlando Caballero witnessed his son, Sonar Technician (Surface) 3rd Class Brandon Caballero, who is a U.S. Navy Sailor, graduate from the A(V)15 Operations course. As the top officer in the Honduran Navy, Caballero is responsible for a fleet of more than 50 vessels focused on coastal and riverine security. The Honduran Navy is a vital partner in U.S. efforts to disrupt illegal drug trafficking. In 2010, and again in 2011, the U.S. partnered with Honduras to open naval facilities in country that house patrol boats and aircraft from both Honduras and the U.S. to patrol the Caribbean coast for drug traffickers. F L E A S W T R A C E N Commanding Officer Capt. Scott Dugan greeted Caballero and spoke at the graduation. “I am so proud of each Sailor,” Dugan said. “Anti-Submarine Warfare is an extremely important part of the Navy’s mission and you are on the front lines of that effort. The knowledge and skills you gained
here have shaped you for future success. I know you all are going to do great things in your career and I thank you for your service.” During the course, students conducted training on an almost identical console they will utilize on a ship. “All the system functionality they will have in the ship is replicated here and this allows us to produce a much more proficient and tactically savvy operator,” explained Lt. Michelle Smith, FLEASWTRACEN’s A(V)15 division officer. “Following the operations course, students attend the maintenance course where they are taught how to properly care for and maintain equipment before heading to the fleet as fully qualified operators.” Following the ceremony, Caballero expressed how impressed he was with the graduates and thanked Dugan for his hospitality. CSCS' mission is to develop and deliver surface ship combat systems training to achieve surface warfare superiority. CSCS headquarters' staff oversees 14 learning sites, including FLEASWTRACEN. With a military and civilian staff of 260, FLEASW TRACEN convenes approximately 500 classes a year, across 78 courses of instruction producing approximately 4,800 graduates annually in the many facets of maintaining and operating their ships in the areas of anti-submarine and anti-surface warfare.
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U.S. Navy photo by Lt. Nicholas O’Neill, Fleet Anti-Submarine Warfare Training Center
The Honduran Navy Commander, Rear Adm. Héctor Orlando Caballero, his son Sonar Technician (Surface) 3rd Class Brandon Caballero, and Capt. Scott Dugan, Fleet Anti-Submarine Warfare Training Center’s (FLEASWTRACEN) commanding officer, pose for a photo following the FLEASWTRACEN graduation onboard Naval Base Point Loma. For information on Fleet AntiSubmarine Warfare Training Center, visit http://www.netc.navy. mil/centers/cscs/fasw/ Visit us on Facebook: www.facebook.com/pages/Fleet Anti-Submarine Warfare Training Center/148465061839258
“Anti-Submarine Warfare is an extremely important part of the Navy’s mission and you are on the front lines of that effort. – FLEASWTRACEN Commanding Officer Capt. Scott Dugan
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DoD Lab Day provides insight into innovations Kathleen Church Defense Media Activity Washington — The Defense Department’s Office of Acquisition, Technology and Logistics hosted the first-ever “DoD Lab Day” May 14 in the Pentagon courtyard. DoD Lab Day was designed to increase understanding of the complexity and diversity of the DoD lab enterprise. It provided insight into more than 100 Navy, Marine, Air Force, Army and Medical innovations that are advancing the capabilities of our Nation’s Force of the Future. “All these things and many more allow our warfighters to have the cutting-edge capabilities they really need,” said Undersecretary of Defense for Acquisition, Technology
and Logistics Frank Kendall. “...and laboratory innovation is at the forefront of that.” Kendall said the department has thousands of scientists working at DoD labs in 22 states, producing things such as the Internet, the Global Positioning System, car and truck back-up sensors, Ebola virus disease containment, a mobile capability for destroying chemical material stockpiles, night-vision goggles, emergency-room best practices, and more. The Navy showcased its new Griffin Missile System, the first semi-active laser weapons system deployed on ships. The system allows the missile to engage moving targets with pinpoint accuracy. According to Cmdr. Marc Williams, the Naval Surface Warfare Center Dahlgren
Chief of Naval Operations Adm. Jonathan Greenert engages an active practice target using the Laser Weapons System at the Naval Surface Warfare Center Dahlgren Division. Greenert was also briefed and shown demonstrations of the electromagnetic railgun.
(U.S. Navy photo by Chief Mass Communication Specialist Peter D. Lawlor/Released)
Division Engagement Systems Department Military Deputy, it was developed in about eight months to address a particular threat: navies with swarming fleets of smaller boats that can provide problems for larger Navy vessels. The laser technology aids accuracy on targets more than two miles away. Other technologies developed and tested at Dahlgren that were on display at the event included the electromagnetic railgun and hypervelocity projectile, the Laser Weapon System and Griffin Missile System. Also, on display was the Navy’s newly tested MAGIC CARPET flight control, which offers augmented control modes intended to simplify carrier landings. “We had 100 percent reduction of our deviations on touchdown, because there’s less workload, and because it’s very predictable and intuitive,” said Naval Air Systems Command engineer Buddy Denham, describing the initial testing. Deputy Secretary of Defense Robert Work believes as a nation we must continue to innovate to protect our country. “You represent the best of about 38,000 scientists and engineers in more than 60 DoD labs across the country,” he added, noting that the scientists “work hard every day to ensure that we retain our technological superiority, to prepare us for an uncertain future and accelerate capabilities that we need to get into the hands of our warfighters.” As part of ensuring the future, local high school students were invited to attend. It was a chance to get students excited about science and technology, so they will consider future careers in the field.
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june 2015 • THE SOURCE
Awards: NSWCDD honors Navy support team From page 1
I’d like to add my congratulations to those of the Captain and others for what you’ve done for the Navy and our country. I’m honored to be a part of your ceremony.� Families and co-workers watched as awardees were honored at the morning individual awards and afternoon group awards sessions. Navy Superior Civilian Service Award Dale Sisson and John Lysher received the Navy Superior Civilian Service Award. The honor recognizes employee contributions that are exceptionally high in value, but affect a smaller area than the Navy Distinguished Civilian Service Award and are more significant than those for which the award of the Navy Meritorious Civilian Service Award is made. The Superior Civilian Service Award is awarded for contributions that serve as a model for other commands. Sisson was recognized for his innovation and for “leading the charge� to design, develop, and deploy the Navy’s first High Energy Laser Weapon System (LaWS). Lysher was commended for his contributions in support of Department of Defense, Joint and national missions to protect the warfighter. Navy Meritorious Civilian Service Award Ten NSWCDD employees were presented with the Navy Meritorious
Civilian Service Award – Margaret Regan, Thomas Boucher, Michael Bovan, Shawna McCreary, Cheryl Stensby, Darren Barnes, Steven Canup, Jared Swearingen, David Evans, and Kathleen Young. The third highest Navy civilian award honors civilian employees supporting the Department of the Navy for meritorious service or contributions resulting in high value or benefits for the Navy or the Marine Corps. It was established to recognize individuals whose leadership or important contributions to major projects of the Navy have demonstrated outstanding achievement. Secretary of Defense Medal for the Global War on Terrorism Eric Lorden received the Secretary of Defense Medal for the Global War on Terrorism medal. The award honors the achievement of DoD civilians who defend freedom against danger that may develop on foreign soil. John Adolphus Dahlgren Award The John Adolphus Dahlgren Award, the command’s highest award, was presented to Orgal Holland, Ronnie Stapleton, and Eric Rocholl. Dr. Holland was recognized for his sustained leadership in implementing modeling and simulation to enhance naval warfighting capabilities. Stapleton was recognized for his contributions
Photo by U.S. Navy
Dr. Orgal Thomas Holland (center) received the John Adolphus Dahlgren Award for his technical excellence in implementing modeling and simulation to enhance naval warfighting capabilities. to the Navy and the U.S. Marine Corps’ current and next generation radar systems. Rocholl was cited for his technical leadership as part of the Small Surface Combatant Task Force. The Dahlgren Award bears the name of Rear Adm. John A. Dahlgren – who is considered the “Father of Modern Naval Ordnance� – and honors individuals with significant achievement in science, engineering or management.
C.J. Rorie Award Fire Control Master Chief Christopher Pilkington received the C.J. Rorie Award, established to recognize military personnel assigned to NSWCDD whose excellence in the performance of their duties contributed significantly to the effectiveness of the Division’s military operation. Pilkington – based at NSWCDD’s Combat Directions Activity (CDSA) Dam Neck in Virginia Beach –
was honored for his work as the command’s Ship Self Defense System Fleet Liaison Officer, ensured a seamless integration to the system and its related upgrades for Fleet Sailors. “To see so many of our CDSA workforce recognized for their l e a d e r s h ip, t e c h n i c a l , an d community service achievements is a true reflection of the incredible support the command provides to our warfighters and the local community,� said Capt. Eric Tapp, CDSA Dam Neck commanding officer. Dr. James E. Colvard Award Three employees – Benjamin McGlasson, James Morrissett, and Christopher Nerney – received an award named in honor of the guest speaker. The Dr. James E. Colvard Award recognizes individuals who, through their leadership, have made substantial contributions to the development of NSWCDD as a technical institution.
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Bernard Smith Award Barry Stevens and Mark Turner were recognized with the Bernard Smith Award, which honors individuals with exceptional, significant and technical contributions in engineering or science, especially those made in the face of unusual odds or significant opposition.
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Helen Springer Award Four employees received the
THE SOURCE • june 2015
Helen Springer Award – Natasha Holloway, Julie Schneider, Maria Clark, and Karen Carrick – which recognizes individuals who have made a notable and significant impact to business operations at NSWCDD. The award was named in honor of Helen Springer, a former NSWCDD Deputy Human Resources Director who was instrumental in transforming business operations at Dahlgren from a paper-based system to an electronic environment. Walter T. Lewis Acquisition Award Christina Good and April Brooks received the Walter T. Lewis Acquisition Award in recognition of their demonstration of the key tenets of teamwork, integrity and accountability in the achievement of acquisition excellence in support of the NSWCDD Mission. This award is named in honor of Walter T. Lewis who was the command’s first civilian contracting officer with unlimited contracting officer authority and the first deputy for procurement serving as the NSWCDD acquisition expert. Leadership Award Five employees – Robin Lacy, Kathleen Jones, Eva Hatcherson, Kevin Cogley, and Meredith Bondurant – were honored with the Leadership Award, established to recognize individuals who have made a notable and significant impact to NSWCDD through their outstanding performance in project leadership, line management or both. Employee Development Award The Employee Development Award was established to recognize those individuals who – through their leadership and commitment – have made exemplary contributions to the development of others. Dennis Cochran, Megan Rowe, Margaret Neel, John Johnston,
“Every day, I have the pleasure of witnessing firsthand your remarkable contributions and achievements in support of the warfighter. I am repeatedly impressed by how you continue to find innovative solutions to the complex issues we face while dealing with what feels like an increasing administrative and compliance burden. Your hard work does not go unnoticed, and I am proud to serve with you. Thank you!” —NSWCDD Commanding Officer Capt. Brian Durant and Stephen Martin received the award for their impact as role models who created a positive and supportive work environment for continuous employee development, building employee commitment to the organization and its core values, while fostering employee motivation and overall well-being. Commander’s Diversity and Inclusion Award Lisa Guthrie, Scott Pomeroy, Michael Hobson, and Gaurang Davé received the Commander’s Diversity and Inclusion Award for their continuing contributions in management and leadership while demonstrating commitment to policies and programs that promote equality, diversity and inclusion in the federal workplace. Technology to Warfighter Award Leslie Thaxton received the Technology to Warfighter Award for his direct and significant impact on the warfighter by developing needed capability and transitioning it into operations. The Technology to the Warfighter Award for groups was granted to: • MK 34 5-Inch Gun Weapon System and MK 419 MultiFunction Fuze Team • Laser Weapon System Quick Reaction Capability Field
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Dr. Charles J. Cohen Award of Excellence for Science and Technology Four employees – Christopher Weiland, Mary Cummings, Derek Diltz, and Aimee Ketner – received the Dr. Charles J. Cohen Award of Excellence for Science and Technology. The award recognizes those who fundamentally impact science or technology with work that also measurably impacts capability. NSWCDD Award of Excellence for Analysis The NSWCDD Award of Excellence for Analysis recognizes individuals who have made a notable and significant impact to NSWCDD t h rou g h t he i r out st and i ng performance in analysis – warfare, design, engineering, modeling and simulation. Five employees – Kenneth Derreberry, Lynda Hester, James Maroney, Katherine Horgan, David Shuttleworth, and Brian Liska – received this award for exceptional performance and achievements that resulted in a significant organizational contribution. NSWCDD Award of Excellence for Software Engineering and Integration The NSWCDD Award of Excellence for Software Engineering and Integration was established to recognize individuals who have made a notable and significant impact to NSWCDD through
their outstanding performance in Software Engineering & Integration. Recipients of the award were Joseph Moder, Hanh Do, Robert Kirkpatrick, Robin Ross, Craig A. Emmerton, and Jeremiah Breeden. NSWCDD Award of Excellence for Systems Engineering and Integration The Award of Excellence for Systems Engineering and Integration recognizes individuals who have made a notable and significant impact to NSWCDD through their outstanding performance in systems engineering and integration. Gar y Brown, Katie Hall, Charles Freeman, Joseph Wilson, Stephen Haug, and Bryan Reddan were honored for their systems engineering and integration work. NSWCDD Award of Excellence for Test and Evaluation The NSWCDD Award of Excellence for Test & Evaluation is granted to individuals who have made a notable and significant impact to NSWCDD through their outstanding performance in Test and Evaluation, the collection, analysis, and assessment of data to characterize and/or measure the performance of a component, system, platform, or mission. Daryl Wynn, Nathan Cook, John Graham, Bernard Ulfers, Richard Sypolt, and Joseph Thiering received this award for their significant organizational contributions. Paul J. Martini Award Thirteen employees received the Paul J. Martini Award – established to recognize individuals who demonstrated excellence in an administrative or other support function. The award is named in honor of Paul J. Martini, who was head of the Engineering Support Directorate of the Naval Ordnance Laboratory from November 1951 to December 1973. Receiving the award were: Kimberly Hoppe, Christopher P. Lenker, Melinda McGrady, Theresa O’Connor, Courtney Sloat, Amelia Toms, Roberta Marable, Pauline Tillett, Carolyn DeSantis, Nicholus Decoteau, Joseph Sawdy, Kevin Montrief, and David Luck.
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Distinguished Community Service Award He l e n Mc C o y, Jo n at h a n Dachos, and Joe Price received the Distinguished Community Service Award in recognition of their significant contributions to communities through volunteer service. In-house Laboratory Independent Research Excellence Award Susan Bartyczak received the In-house Laboratory Independent Research Excellence Award which is granted to an individual or group whose research results exhibit outstanding technical or scientific merit – relevant to the mission and thrusts of NSWCDD. Group Achievement Awards Eleven groups of NSWCDD employees received the Award of Merit for Group Achievement; three groups received the Technology to the Warfighter Award for their accomplishments during 2014. The group awards are intended to promote the spirit of teamwork among employees and recognize group effort where cooperation has contributed to the success of the group. The following groups received the Award of Merit for Group Achievement: • Contracts Division and St rateg ic and We ap on Control Systems Department Contracting Officer Representative Team • Ship Self-Defense System (SSDS) Hardware Development Team • Hyper-Velocity Projectile (HVP) Integrated Launch Package (ILP) Development Team • Shoulder-L aunched Multi-Pur p os e Ass ault Weapon (SMAW MOD 2) Development and Test Team • Adv an c e d Sh ipb o ard Weapons Control (ASWC) Missile Management Software Development Team • Littoral Combat Ship (LCS) Surface Warfare (SUW) Mission Package Application Software (MPAS) Command and Control (C2) Team • Laser Weapon System Quick Reaction Capability • R adar Apprenticeship Program Instructors • Small Surface Combatant Task Force • Littoral Combat System Engineering Team • Field Operational Demonstration Team
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june 2015 • THE SOURCE
Wittman commends scientist for NATO research
U.S. Navy Photo by Jim Waits
First District Congressman Rob Wittman congratulates Steve Anderson. for his award from the NATO Science and Technology Organization.
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The Dahlgren Source, an independent monthly newspaper oriented toward the Dahlgren community, is published by The Journal Press, Inc., a woman-owned business located in King George County, at 10250 Kings Hwy. The Dahlgren Source is not published under government contract. Mailing Address: P. O. Box 409 King George, Va. 22485 Email Address: Phone: 540-775-2024 Fax: 540-775-4099
Dahlgren — U.S. Rep. Rob Wittman (R-VA) congratulated Naval Surface Warfare Center Dahlgren Division (NSWCDD) scientist Steve Anderson for his NATO Science and Technology O r g a n i z a t i o n’s S c i e n t i f i c Achievement Award on May 18. Wittman , a member of the House Armed Serves Committee who chairs the Readiness Subcommittee and Seapower and Expeditionary Forces Subcommittee, spoke with NSWCDD personnel engaged in various directed energ y technological programs during his tour of the Electromagnetic Railgun Facility and Naval Directed Energy Center. NATO Chief Scientist Major Gen. Albert Husniaux, conferred the award to Anderson for his impact on a task group’s work on data farming in support of NATO. “It was a great honor to collaborate with some of the most talented
people I have ever met,” said Anderson regarding the prestigious U.S. and international scientists, engineers, mathematicians, and military personnel in the task group. The collaboration enabled Anderson and his colleagues to achieve their objective - assess data farming capabilities worldwide to impact the development of improved decision support to NATO forces. The Scientific Achievement Award recognizes outstanding contributions in the context of activities in aerospace science and technology or aerospace systems applications. Anderson discussed his NATO support during a Federal News Radio interview about his award in February. The discussion is available via: http://www.federalnewsradio. com/1269/3796526/SteveAnderson-Principal-ScientistNaval-Surface-Warfare-Center.
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THE SOURCE • june 2015
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King George resident honored during National Police Week Marty van Duyne/ News Net News Washington — She bowed her head and gently wiped a tear from her eye as the “Thin Blue Line” expanded across the night sky. Mary “Pat” C. Tinsley had stood strong and steadfast throughout National Police Week events, but as candles softly illuminated the night sky at the National Law Enforcement Officers Memorial on May 13, her emotions began to overflow. It had been a mere 18 weeks since Pat laid her second oldest son, Cpl. Jamel Clagett to rest Dec 30, 2014. The Charles County, MD Sheriff ’s Officer died Dec. 21, 2014 when he crashed his patrol car on Route 218 while returning home to King George, VA after working a night shift. Honor and Memory The annual Police Memorial Day celebration of life is wrought with memories of lives cut short. The pain of loss never really goes away, but for some it is still very fresh as it was for Pat and her family. Each had a white “First Visit” ribbon hanging from their name badge. The memorial’s semi-circular stone walls reach out like two arms that lovingly wrap around surviving friends and family as they listen to the roll call of the fallen. Though the walls surround them, more importantly, it is their “blue family” standing by their side that provides ongoing support.
The walls stand starkly bare most of the year. During Police Memorial Week the walls are adorned with wreaths, teddy bears, and even squad car doors along with personal messages. A blue wreath with Jamel’s “447” badge number draped with a ribbon emblazoned “Remember Me and Smile” kept silent vigil behind Panel 18 E where his name is engraved on Line 29. Proud to Be His Mom Pat shared her feelings about Jamel several days after the NLEOMF ceremony. “My son wore his uniform with dignity and pride, 24/7,” she said. “He was a very intelligence, respectful, and educated young man.” She said her son was known for his golden heart and great deeds, a sentiment shared by others who spoke of him. “Jamel was a son that any parent would die for,” Pat said. “He was, and still is our family hero.” PatandJamelsharedaconversation the evening before his passing. “I remember it like yesterday, I will never forget his voice or words,” said Pat. “My last words to him were, be safe out there tonight. I love you and dinner will be ready at 3 p.m. tomorrow.” Jamel had a very close relationship with his mother, sometimes staying at her home in Waldorf if he had worked a long shift. “I always told him that his accomplishments in life were
extraordinary, for he did it all,” said Pat. “He knew that I stood proud to be his mom.” More Than Brothers in Blue Jamel’s older brother, Derreck Clagett, enlisted in the Navy right after 9/11 and served for five years as a Master at Arms before joining the Prince George County, Maryland Sheriff ’s Office. Like his mother, he remembers his brother as “a best friend to the whole world,” who always engaged in acts of kindness. Derreck said it was not unusual for Jamel to switch shifts to help out a fellow officer and would never go off duty without asking if anyone needed anything. He said his brother set the bar high and related that someone Jamel previously arrested attended his funeral. The person told Derreck that Jamel had changed his life and he wanted to pay his respects. “Jamel did a lot in his short time here,” Derreck said. “I’m proud and honored to be his brother.” Thin Blue Line Family “Cpl. Clagett loved his job within the Sheriff ’s Office and loved serving our community,” said Charles County Sheriff Troy Berry. “He was always the consummate professional when speaking to Agency personnel or citizens. He will not be forgotten.” Berry was never more than an arms reach away from the Clagett family throughout the week.
Photo by Marty Van Duyne/News Net News
Sheriff Troy Berry escorts Pat Tinsley pass the officers lined up to pay their respects as they enter the National Law Enforcement Memorial.
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The “Thin Blue Line” spreads across the sky at the National Law Enforcement Officers Memorial. Among those honored this year was King George resident Jamal Clagett, an officer with the Charles County
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june 2015 • THE SOURCE
Give your body the care you give your teeth By Shawn Pallotti, DC Last month we focused on the mind, and this month we turn our attention to your body. We often brush our teeth twice a day. But how often do you brush your body? We all know that forsaking dental hygiene can create expensive and serious problems. The human body is the same and needs daily maintenance to run smoothly. Yoga in India, and Tai Chi in China are designed as a daily disciplines to keep the body balanced, strong, and the mind at peace. These cultures recognize the intimate connection between the mind and the body. When you brush the teeth, you use a brush. To brush your body, the tools you’ll need are a foam roller and a lacrosse ball. Place a lacrosse ball under the bottom of your foot. Gently roll it under your foot and check for any knots or hot spots where you find tenderness or restriction (trigger point). You can also hold the ball in your hand to feel other sensitive areas on the top of the foot. Slowly, put pressure on the sensitive area and roll the ball gently to help release the trigger point. Next, transition to a foam roller. Place the foam roller under your calves and roll them out. Then progress to your hamstrings and glutes. When you find a trigger point, slowly put pressure on the it and keep the foam roller there while slowly rolling in one or two-inch increments. You will find, as you move your body using your arms sitting on the foam roller, that stomach and core muscles will get stronger. It provides resistance training to the arms and shoulders as well. Women told me me they notice a reduction in the appearance of cellulite by rolling out their legs.
We roll out the front of the legs in the same manner as we did the back of the legs and butt, although this time we are face down in the Superman position with the roller across one or two of our legs. As we move up to the torso, we use the foam roller at a 90 agree angle compared to our torso and spine. We can roll out the shoulders and neck in the same way by just moving up the body and finding adhesions and releasing them with pressure. Many times you will hear popping thoracic vertebrae. If you can’t get down on the floor, a great option is to take the ball and put it on your back and arms and go against the wall. I find this particularly good for releasing my rotator cuff and
just working around the entire shoulder. Last, but not least, I put the foam roller parallel with my spine so the base of my neck will hang off the end of the roller. I then open my arms and chest on my back on the roller looking at the ceiling. This opens up the chest and reverses what I call Dahlgren neck, putting the spine in extension and creating better posture. I foam roll most often during TV time. This really helps you prep for bed, it makes you sleep very well and it helps with flexibility and strength. Obviously, a written article is difficult to convey the how-to of body brushing. If you want to learn more please come on out to our free self-myofascial release class that I
teach once a month at King George Family Chiropractic and Physical Therapy. Everyone knows that their teeth need daily maintenance. It’s time that we treat our body with the same diligence that we treat our teeth ! Thank you for reading today’s article, and I’ll see you next time on the way to wellness. Dr. Shawn Pallotti, DC is pleased to share his years of experience and research. However, the information contained in this article and his web site is not intended to replace your relationship with your current physician and should never be construed as medical advice. Use of the information, though believed to be accurate, is solely at your own risk.
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Northern Neck’s Largest New & Used Dealer • 18175 Kings Hwy., Montross, VA 22520
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Historyland Memorial Park Where Memories Are Cherished Susan Muse 540-775-7733
11227 James Madison Pkwy. (south of Rt. 205) King George