Flagship 02.03.2022

www.flagshipnews.com | The Flagship | Section 1 | Thursday, February 3, 2022 1

IN THIS ISSUE Norfolk Harborfest

America’s largest, longest-running, free maritime festival, the iconic Norfolk Harborfest® enters its 46th year in 2022. PAGE A2

VOL. 29, NO. 04, Norfolk, VA | flagshipnews.com

February 3-February 9, 2022

READINESS Hampton Roads naval installations to conduct force protection exercise

Naval Support Activity Hampton Roads Security Forces conducted a vehicle gate penetration and active shooter drill at Northwest Annex on Feb. 3 as part of Exercise Citadel Shield-Solid Curtain 2021 (CS-SC21). CS-SC21 is conducted by Commander, U.S. Fleet Forces Command and Commander, Navy Installations Command on all Navy installations in the continental U.S. from Feb. 1-12.

The exercise is designed to enhance the readiness of Navy Security Forces and ensure seamless interoperability among the commands, other services and agency partners. (KATISHA DRAUGHNFRAGUADA)

By Navy Region Mid-Atlantic Public Affairs NORFOLK, Va. — Navy installations in Hampton Roads will participate in the annual force protection exercise Citadel ShieldSolid Curtain from Jan. 31 to Feb 11.

The regularly-scheduled exercise is not in response to any specific threat, but is designed to enhance the readiness of Navy security forces and ensure seamless interoperability among commands, other services and

agency partners. Some of the realistic training scenarios will include waterfront events, an active shooter and unauthorized base access.

Measures are being taken to minimize disruptions within local communities and to base operations, but there may be times when the exercise causes increased traffic around bases or delays in base access.

Area residents may also see or hear security activities associated with the exercise. Advanced

coordination has taken place with local law enforcement and first responders.

“The Navy is an integral part of the community in Hampton Roads and we are committed to being good neighbors,” said Rear Adm. Charles Rock, Commander, Navy Region Mid-Atlantic. “We appreciate the community’s support and patience as we work to minimize disruptions to local traffic while giving our force the most realistic, dynamic training possible.”

Exercise Citadel Shield-Solid

Curtain 2022 is conducted by Commander, U.S. Fleet Forces Command and Commander, Navy Installations Command on all Navy installations in the continental U.S. Increased security measures can be anticipated at all installations for the duration of the exercise.

“Exercise Citadel Shield-Solid Curtain 2022 will ensure we are ready to quickly respond to any threat at any time,” Rock said.

“Nothing is more important than the safety of our people. Those

who live, work and visit our bases can rest assured knowing that Navy security is prepared to respond appropriately, quickly and with confidence to all threats.”

Navy personnel are encouraged to remain aware of their surroundings throughout the exercise and not assume a suspicious activity or threat is part of the exercise and report it using real-world procedures.

For information about potential impacts due to the exercise, please follow local installations on Facebook, Twitter and Instagram.

Navy culinary specialists compete Mobile Diving and in Best of the Mess competition Salvage Unit 2 Hosts Ice Dive Training Courtesy Story

VIRGINIA BEACH, Va. — Culinary Specialists assigned to various Hampton Roads Navy commands competed in the Best of the Mess competition at the Founders Inn Jan. 28.

Best of the Mess is hosted by the Chief Petty Officer Scholarship Fund (CPOSF), a publicly supported charity organization that generates and distributes funds to provide educational opportunities to qualified families of Chief Petty Officers. Since 1988, the fund has award more than $1.36 million to qualified candidates.

The CPOSF hosted the competition with an Irish and Scottish theme and included a silent auction as well as a cook-off between five different commands. Participating commands included Naval Station Norfolk, USS Gettysburg (CG 64), USS McFaul (DDG 74), USS Philippean Sea (CG 58) and USS Whidbey Island (LSD 41).

“No senior leadership is involved, just our best cooks from around the fleet competing,” said Retired Senior Chief Cryptologic Technician April Maletz, who served as a master

www.flagshipnews.com

By Lt. Brittany Stephens

Explosive Ordnance Disposal Group Two Public Affairs

Culinary Specialists assigned to various Hampton Roads Navy commands competed in the Best of the Mess competition at the Founders Inn Jan. 28. (COURTESY PHOTO)

of ceremony during the event.

“Tonight’s event is all about supporting our Chief Petty Officer Scholarship Fund and our CPO Scholars.”

Event participants sampled culinary creations made by each team

and voted in the “people’s choice” category. Teams’ creations were also judged by an official judging panel earlier in the night before particiTurn to Culinary, Page 7

VIRGINIA BEACH, Va. — Mobile Diving and Salvage Unit (MDSU) 2 will host annual ice dive training for Navy Divers and explosive ordnance disposal (EOD) technicians at Camp Ripley in Little Falls, Minn. in January and February.

The course provides the tools necessary for Navy Divers to execute ice diving operations in an arctic environment.

The training, hosted by Dive Rescue International, is run by qualified Navy Divers and experienced civilian instructors who teach the fundamentals of operating on and diving under the ice.

While ice diving is not outside of the skill set of Navy Divers, it is different from the warmer waters of Virginia Beach and the significantly warmer waters of Key West, Fl., where many divers train. Ice diving requires special-

ized training, preparation and equipment. Dry suit familiarization dives must be completed prior to diving under the ice.

SCUBA cold-water set-up training and familiarization must also prior to the operation.

In the course, the divers are responsible for dive setup, which includes building tents, heating the tents and cutting holes in the ice before diving.

Camp Ripley provides ideal conditions to simulate an artic environment for ice and cold weather dive training, where Navy Divers can train in a subzero temperature and arduous conditions at training ranges.

EODGRU 2 values its partnership with the Army National Guard and Camp Ripley, and their support of this vital training with base facilities and logistical support.

With the recent release of the Department of the Navy’s StraTurn to Training, Page 7

Civilian of the Year

USS Bataan

Healthy Habits

Commander, Submarine Force Atlantic (SUBLANT) recognized Patrick Istilart as the command’s 2021 Civilian of the Year during an award ceremony. PAGE A3

Mid-Atlantic Regional Maintenance Center (MARMC)completed USS Bataan’s (LHD 5) Planned Maintenance Availability Jan. 19, delivering the amphibious assault ship to the fleet two days ahead of schedule. PAGE A4

As the new year presses forward millions of people will be, once again, placing emphasis on their health and physical wellbeing, and many will attempt to make these changes drastically.

PAGE A7

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The Flagship | www.flagshipnews.com | Section 1 | Thursday, February 3, 2022

Mid-Atlantic Regional Maintenance Center (MARMC) coordinates with local contractors to conduct a weight test of the knuckle boom crane aboard USS Arlington (LPD 24). (Hendrick L. Dickson).

MARMC Leads USS Arlington Knuckle Boom Crane Repairs

By Mid-Atlantic Regional Maintenance Center Public Affairs

Mid-Atlantic Regional Maintenance Center (MARMC) recently completed knuckle boom crane repairs aboard USS Arlington (LPD 24) as the San Antonio-class amphibious transport dock ship continues preparation for its upcoming deployment as part of the Kearsarge Amphibious Ready Group (ARG).

The knuckle boom crane is vital to amphibious operations. It is used to lower and raise boats to the waterline and load cargo pier side or at sea. With support from local contractors; Arlington Sailors; In-Service Engineering Agents (ISEA) from Philadelphia and MARMC’s Deck Machinery Branch (Code 255) who provided oversight and MARMC’s Administrative Contracting Officers in Code 400 who procured materials, MARMC’s Production Department

(Code 900) replaced the crane’s JIB cylinder and returned it to full operability in just eight days.

“It was a team effort from the planning phase all the way to completion,” said MARMC Project Manager Mike Hutson.

“Every person who was involved played a key factor and deserves 110 percent of the credit for getting this done. This shows how well you can get a group of people together from MARMC, industry and the ship’s force with one mission and get it done.

USS Arlington is currently assigned to the Kearsarge ARG alongside the Wasp-class amphibious assault ship USS Kearsarge (LHD 3), flagship of the ARG, dock landing ship USS Gunston Hall (LSD 44) and Arleigh Burkeclass guided missile destroyer USS Forrest Sherman (DDG 98). Embarked commands include Commander, Amphibious Squadron (PHIBRON) Six, Fleet Surgical Team 2, Tactical Air Control Squadron 22, Helicopter Sea

Combat Squadron (HSC 23), Assault Craft Unit (ACU) 4, Naval Beach Group 2, Beach Master Unit 2, and the 22nd MEU. “Through the combined efforts of MARMC, ISEA, Arlington Sailors, and local contractors, Arlington was able to exercise the ship’s small boat capabilities at sea. We thank MARMC and supporting teams in seeing this repair through to completion,” said Capt. David Guluzian, Commander of the Kearsarge ARG. Successfully completing this repair displays MARMC’s range of flexibility and adaptability. This is the first time the command has completed this particular Depot Level repair.

The maintenance center completed another first in December when it conducted a first of its kind turbocharger change-out aboard USS Mesa Verde (LPD 19).

“With the capabilities at MARMC and the access to the people and the knowledge that we have, jobs like these should be accepted

and welcomed,” said Outside Machine Shop (Code 942) Work Leader Sean Hayhurst. “It’s nice to be able to know people have faith in us to do jobs like this. We’re capable, we have the knowledge and we have the manpower.”

The Kearsarge ARG and 22nd Marine Expeditionary Unit (MEU) are currently underway conducting a Composite Training Unit Exercise (COMPTUEX). Kearsarge ARG supports embarked amphibious forces in missions such as rehearsals, humanitarian assistance/disaster relief and assaults upon hostile shores in support of national policy during low intensity conflicts and as a component of an integrated battle force during major conflicts. Kearsarge ARG has the capability to land troops and equipment by air and sea simultaneously, and supports troops in the field with fixed and rotary wing attack aircraft.

MARMC, a directorate under Naval Sea Systems Command (NAVSEA), provides surface ship maintenance, management and oversight of private sector maintenance and fleet technical assistance to ships in the Mid-Atlantic region of the United States and provides support to the fifth and sixth Fleet Area of Responsibilities. They are also responsible for the floating dry-dock Dynamic (AFDL-6).

Norfolk Harborfest set for June 2022 - static display participants wanted

By Navy Region Mid-Atlantic Public Affairs NORFOLK, Va.—America’s largest, longest-running, free maritime festival, the iconic Norfolk Harborfest® enters its 46th year in 2022. For three memorable days along the Downtown Norfolk Waterfront June 10-12, Harborfest celebrates all of the elements that make Norfolk & Hampton Roads a historic maritime & Naval community.

On both land and sea, thrilling activities and live music take center stage at Harborfest, including the annual Parade Sail featuring international tall ships, one of the largest fireworks shows on the East Coast, a mesmerizing drone show, interactive family games and activities, Navy exhibits and demonstrations, artisan foods and beverages, national and regional live entertainment, and much more. Mark your calendars for Friday-Sunday, June 10-12, 2022 for one of Hampton Roads’ biggest summertime events!

If your unit or command is interested in participating in Harborfest 2022 with a static display please contact CNRMA public affairs office at 757-322-2853.

(COURTESY PHOTO)

Editorial Staff Military Editor | MC1 Maddelin Hamm, maddelin.hamm@navy.mil Managing Editor | Ensign James Caliva, james.caliva@navy.mil Graphic Designer | Trisha Irving, trisha.irving@virginiamedia.com

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This civilian enterprise newspaper is an authorized publication for members of the military services. Contents of the paper, including advertisements, are not necessarily the official views of, nor endorsed by, the U.S. Government, DOD, or the Department of the Navy (DON). The appearance of advertising in this publication, including inserts and supplements, does not constitute endorsement by the DOD; DON; Commander, Navy Region Mid-Atlantic or Flagship, Inc. of the products or services advertised. Everything advertised in this publication shall be made available for purchase,use, or patronage without regard to race, color, religion, gender, national origin, age, marital status, physical handicap, political affiliation, or any other non-merit factor of the purchaser, user, or patron. If a violation or rejection of this equal opportunity policy by an advertiser is confirmed, the publisher shall refuse to print advertising from that source until the violation is corrected. Editorial content is edited, prepared and provided by the Public Affairs Department of Commander, Navy Region Mid-Atlantic.

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www.flagshipnews.com | The Flagship | Section 1 | Thursday, February 3, 2022 3

SUBLANT Awards Civilian of the Year

By MC1 Cameron Stoner

Commander, Submarine Force Atlantic

NORFOLK, Va. — Commander, Submarine Force Atlantic (SUBLANT) recognized Patrick Istilart as the command’s 2021 Civilian of the Year during an award ceremony.

Istilart, SUBLANT’s broadcast authority officer (BCA), received the award for the superior performance of his duties throughout 2021.

Vi c e Ad m . Wi l l i a m Ho u s t o n , Commander, U.S. Submarine Forces (SUBFOR), outlined Istilart’s achievements during the award ceremony.

“Patrick’s work at SUBLANT has been critical to ensuring the continued success of the Submarine Force communications program,” said Houston. “His dedicated work on a critical satellite system has directly resulted in making a new capability available to support national missions vital to the defense of the United States. None of this would have been possible without Patrick and his team’s ability to be humble, dig deep to find the root causes of issues, and drive the resolution.”

As the broadcast authority officer, Istilart expertly managed the operations, training, and qualifications of 42 personnel on a daily basis. His transparent work alongside others in SUBLANT, and the key command, control, communications and computers organizations around the world, has shown the effectiveness of maintaining a focused approach to troubleshooting.

“The civilian staff at SUBLANT continues to remain a cohesive and highly functional team,” said Dr. Martin Irvine, SUBFOR’s executive director. “Patrick is simply one example of the outstanding civilians that don’t shy away from challenges, but take pride in fixing them. I look forward to our civilian’s continued ‘one team, one fight’ work ethic embodied in our workforce to support Admiral Gilday’s ‘Get Real and Get Better’ initiative, by building trust and challenging the previously accepted norm.”

Upon receiving the award, Istilart acknowledged the challenges he embraced while performing his job and took time to thank those in attendance, as well as his team.

“The toughest challenge I faced in 2021 was adjusting to my new position, but my team shared their knowledge with me and we quickly built trust in each other,” said

Patrick Istilart official photo. Istilart was awarded the 2021 Civilian of the Year for Commander, Submarine Force Atlantic. (MC2 ALFRED COFFIELD)

Istilart. “Diving into being the BCA and working on the satellite system helped me acclimate to the new environment. I quickly took on the project and determined all the barriers through a disciplined and streamlined approach.”

Since Istilart’s work, the Submarine Force now has added a crucial capability in support of national security. This work would not have been possible without transparent and collaborative efforts from multiple commands.

“Establishing the communications

system was a coordinated effort that we led with U.S. Air Forces’ 4th Space Operations Squadron, U.S. Naval Information Forces, the Defense Information Systems Agency, Program Executive Offices, Command, Control, Communications, Computers and Intelligence, Commander, Tenth Fleet, and others,” said Istilart.

While Istilart is SUBLANT’s civilian of the year, he is only one of approximately 80 civilian employees who ensure SUBLANT’s goals and requirements are met on a daily basis.

The Submarine Force executes the

Department of the Navy’s mission in and from the undersea domain. In addition to lending added capacity to naval forces, the Submarine Force, in particular, is expected to leverage those special advantages that come with undersea concealment to permit operational, deterrent and combat effects that the Navy and the nation could not otherwise achieve.

The Submarine Force and supporting organizations constitute the primary undersea arm of the Navy. Submarines and their crews remain the tip of the undersea spear.

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4 The Flagship | www.flagshipnews.com | Section 1 | Thursday, February 3, 2022

USS Bataan (LHD 5) returns to port after a successful sea trials officially ending its 16-month Planned Maintenance Availability. Mid-Atlantic Regional Maintenance Center (MARMC), working with NASSCO-Norfolk, delivered the amphibious assault ship Jan. 19, two days ahead of schedule. MARMC provides surface ship maintenance, management and oversight of private sector maintenance and fleet technical assistance to ships in the Mid-Atlantic region. (HENDRICK DICKSON)

MARMC Completes USS Bataan CNO Availability Early

By Mid-Atlantic Regional Maintenance Center Public Affairs NORFOLK, Va. — Mid-Atlantic Regional Maintenance Center (MARMC), working with NASSCO-Norfolk, other Hampton Roads industry partners and the ship’s crew, completed USS Bataan’s (LHD 5) Planned Maintenance Availability Jan. 19, delivering the amphibious assault ship to the fleet two days ahead of schedule.

The 16-month project included an extensive boiler inspection; a comprehensive flush and restoration of the ship’s Collection, Holding and Transfer system; reconfiguration and alteration of the Troop Rifle Storage and Marine Air Ground Task Force Ammo Locker and numerous other struc-

tural checks and repairs.

“This was a large scale Chief of Naval Operations availability where success was a collaborative effort between the thousands of contractors, sub-contractors, vendors and other stakeholders from all over the region and the sailors and civilians of MARMC,” said MARMC Commanding Officer Capt. Tim Barney. “This is a win for Bataan, because we’re able to get her back to sea, but it’s really a win for the Navy because it impacts our operability, which is crucial in maintaining our strategic warfighting advantage.”

Wasp-class ships measure 855 feet in length and have a beam of 106 feet, making them among the largest amphibious ships in the world. USS Bataan is capable of project-

ing power and maintaining presence as the cornerstone of an Amphibious Ready Group or Expeditionary Strike Group, providing the Marine Corps with a means of ship-to-shore movement allowing it to be a force multiplier in humanitarian-assistance missions to full combat operations.

Maintaining the world’s largest and most capable amphibious force requires years of advance planning, material procurements, and execution oversight. For MARMC, the pathway for success has always been emphasizing and strengthening the partnership with the local ship repair industry, while building relationships based on idea of having shared goals.

C apt . Jo s e ph Mu r phy, B at a an’s Commanding Officer, says the team estab-

lished the lines of communication from the very onset with the primary mission of getting Bataan operational in a timely manner.

“From the beginning, we were aggressive in our approach to stay ahead of projected problems and worked together as a team to solve them while simultaneously ensuring the best quality product was achieved,” said Murphy. “With any shipyard availability, there are challenges and natural friction points that have to be overcome. By communicating effectively and integrating command priorities within the crew and among the repair teams, we were able to achieve our maintenance goals on-time and within acceptable costs.”

MARMC, a Naval Sea Systems Command (NAVSEA) field activity, provides surface ship maintenance, management and oversight of private sector maintenance and fleet technical assistance to ships in the Mid-Atlantic region of the United States and provides support to the fifth and sixth Fleet Area of Responsibilities. They are also responsible for the floating dry-dock Dynamic (AFDL-6).

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www.flagshipnews.com | The Flagship | Section 1 | Thursday, February 3, 2022 5

NAVSUP FLC Norfolk Logistics Support Representatives Jesse Bauer, LS2 Chad Thomas and LS2 Joana Valencia verify contents of palletized material prior to loadout. (JIM KOHLER)

NAVSUP FLC Norfolk Supports USS Kearsarge ARG COMPTUEX

By Jim Kohler

NAVSUP FLC Norfolk

NORFOLK, Va. — The NAVSUP FLC Norfolk Logistics Support Center (LSC) recently helped orchestrate a loadout for the USS Kearsarge (LHD 3) Amphibious Ready Group (ARG) and the 22nd Marine Expeditionary Unit (MEU) prior to their departure for a Composite Training Unit Exercise (COMPTUEX).

The Kearsarge ARG is currently underway for the approximately 30 day long exercise, which is designed to prepare and assess the ships in the ARG individually and as a unit prior to deployment.

NAVSUP FLC Norfolk has been support-

ing ships at sea for more than 100 years.

For the past 20 years, the Sailors and civilians who staff the LSC have made it much easier to stock up before getting underway.

Every ship on the waterfront has a dedicated logistics support representative (LSR) who provides one stop shopping for all supply and services needs. That allows shipboard Sailors to focus more on performing their primary mission.

The process of coordinating a load-out for a large evolution like COMPTUEX begins with the Combat Logistics Force Officer (CLO) who is assigned to the Military Sealift Command. “The CLO is the actual person who plans this process,” said Bert Winn, logistic support supervisor for LSC

Team Two. “We just help out with all the loose ends and help bring things together.

We estimate pallet counts and ensure provisions, hazardous material, medical and any high priority items are included. They vary depending on when the actual load-out is going to happen. Usually they give us a two to three week window.”

According to Winn, good communication is the key to planning a successful load-out.

“Communication and making sure the ships understand what is being loaded out and if they are able to receive bulk items, and if not we need to coordinate later delivery of the bulk items,” said Winn. Nearly 300 pallets of material and supplies were delivered for the Kearsarge ARG COMPTUEX.

According to NAVSUP FLC Norfolk Logistics Support Officer Lt. Yahaya Dabre, a key element of the planning process is for the Subsistence Total Order and Receipt Electronic System (STORES) WEB operators to engage with the respective ships to ensure the ships put in their food orders.

“The STORES WEB operators will process those orders and coordinate with the Subsistence Prime Vendor to deliver to the pier on the load-out day,” explained Dabre. “The LSRs also do a lot of coordination with DLA Distribution to ensure material for the ships involved are well-packaged and palletized and delivered to the pier on the load-out day.”

The Kearsarge ARG is comprised of the amphibious assault ship USS Kearsarge (LHD 3), the amphibious transport dock ship USS Arlington (LPD 24) the amphibious dock landing ship USS Gunston Hall (LSD 44). Other ships supporting their COMPTUEX are USS Donald Cook (DDG 75), USS Carter Hall (LSD 50), USS The Sullivans (DDG 68) and USS Forrest Sherman (DDG 98).

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6 The Flagship | www.flagshipnews.com | Section 1 | Thursday, February 3, 2022

Hospital Corpsman 1st Class Amanda Ellis (MEDLANT), Navy Counselor 1st Class Tanya Stearns (NMRTC Bethesda), Hospital Corpsman 2nd Class Patrick Gallagher (NMRTC Beaufort), Navy Counselor 2nd Class William Tinsley (NMRTC Fort Belvoir), Hospital Corpsman 1st Class Timothy Bielke (NMRTC Annapolis), Hospital Corpsman 1st Class Michael Dematti (NMRTC Portsmouth), and Hospital Corpsman 2nd Class Mynor Interianolemus (NMRTC Portsmouth) are trained and prepared to serve as the critical link between Sailors, Marines, their command, and supporting Navy organizations. Navy counselor first class Tanya Stearns earned recognition as this cohort’s honor graduate. (TIA NICHOLE MCMILLEN)

Naval Medical Forces Atlantic Graduates Seven Navy Career Counselors

By Tia Nichole Mcmillen Naval Medical Forces Atlantic

DAM NECK, Va.— Seven career counselors from across Naval Medical Forces Atlantic (MEDLANT) graduated from Navy Service Support Advanced Training Command’s four-week career counselor course, Jan. 28.

Hospital Corpsman 1st Class Amanda Ellis (MEDLANT), Navy Counselor 1st Class Tanya Stearns (NMRTC Bethesda), Hospital Corpsman 2nd Class Patrick

Gallagher (NMRTC Beaufort), Navy Counselor 2nd Class William Tinsley (NMRTC Fort Belvoir), Hospital Corpsman 1st Class Timothy Bielke (NMRTC Annapolis), Hospital Corpsman 1st Class Michael Dematti (NMRTC Portsmouth), and Hospital Corpsman 2nd Class Mynor Interianolemus (NMRTC Portsmouth) are trained and prepared to serve as the critical link between Sailors, their command, and supporting Navy organizations. Navy counselor first class Tanya Stearns earned recognition as this cohort’s honor graduate.

“Career counselors are advanced in their ability to plan, develop, coordinate, and implement career information programs and policies in the Navy,” said Master Chief Navy counselor James Osborne, MEDLANT command career counselor.

Navy career counselors assist commands in organizing and implementing aggressive enlisted retention and career information programs; evaluate enlisted career development programs within their own command and/or subordinate commands, as applicable; coordinate and supervise counseling

efforts; counsel individuals and their family members (as applicable) on the advantages of career opportunities in the Navy; and give command level presentations on career programs.

“I am so proud of each of these Sailors for taking the next step in their careers and pursuing additional education to support and assist their fellow shipmates,” said Osborne.

Naval Medical Forces Atlantic, headquartered in Portsmouth, Virginia, provides well-trained medical experts, operating as high performance teams, to project medical power in support of naval superiority. Led

by Rear Adm. Darin K. Via, the command ensures the warfighter is medically ready; makes certain that medical forces are manned, trained, and equipped to meet the operational mission; and increases the survivability of those who go in harm’s way.

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www.flagshipnews.com | The Flagship | Section 1 | Thursday, February 3, 2022 7

Healthy Habits Lead to Long-term Health

By Navy and Marine Corps Public Health Center PORTSMOUTH, Va. — As the new year presses forward millions of people will be, once again, placing emphasis on their health and physical wellbeing, and many will attempt to make these changes drastically. Is that a long term achievable goal though? There is much to suggest that smaller changes in diet and exercise in daily routines may result keeping your resolution and a sustainable lifestyle.

Before an individual steps into a gym or onto a cardio machine there is the initial step of nutrition — what we put into our body.

When it comes to long-term health, nutrition plays a vital role,” says Lowrell Bellard, a Senior Public Health Educator with the Navy and Marine Corps Public Health Center (NMCPHC). “No matter how much effort you put into your exercise routine, if you continue to have unhealthy eating habits, you will not see the results you are looking for.”

Bellard also added that straying from healthier options should never make you feel guilty because we are all human. “Instead, look at ways you can prepare your favorite foods in a healthier way, swapping out certain ingredients which can help with reducing calories, sugar or unhealthy fat,” says Bellard.

Examining your food intake may be something to strongly consider based on what you want to achieve. Consuming carbohydrates may be a good thing if you’ll be scheduling a lot of time in the gym, or readjusting the intake if you’ll be spending less time working out. The same could be considered regarding other nutritional choices. Balance.

“Many fad diets have you remove or greatly reduce food groups and that is not sustainable over time,” Bellard says, “There are many healthy options when it comes to the big three macronutrients: carbohydrates, proteins and fats. A balanced nutritional plan will contain all of these in healthy amounts.”

About 45-65% of calories each day should come from carbohydrates, 10-35% from

protein based on your activity level and 20-35% from healthy fats.

Ms. Marisa Brunett, a Senior Athletic Trainer with NMCPHC’s Physical Optimization program states that “preparing your own meals at home also aids in having balanced nutrition, not to mention you know exactly what you are putting into your body.”

Before spending your hard-earned money on a gym membership, there are some options that might be worth exploring, such as: Are group classes and sessions that are offered, are trainers available to help you individually.

Weight loss and gaining muscle both ultimately come down to calories consumed versus calories burned. No matter what your goal is, a combination of both strength training and cardiovascular (cardio) activity will get you to your goal. American College of Sports Medicine (ACSM) recommends that to stay healthy everyone should perform about 150 minutes of moderate or 75 minutes of vigorous cardio activity each week. For weight loss, you can go up to 300 minutes of moderate aerobic activity. Examples of cardio exercise include cycling, dancing, hiking, jogging, long-distance running, swimming and walking.

“All too often, people are eager to jump into their new exercise routines then end up injured and no longer driven to continue safely working towards their goals,” Brunett says. “Ease into your exercise program starting out slow by setting small goals and focus on your core to build up your strength and balance from the inside out,” she adds. “Planks and bridging exercises can help build core strength and decrease injuries. Balance your fitness activities by including strength training, cardiovascular fitness and flexibility exercises in your workouts to lessen your chances of injury and avoid boredom.” Brunett also suggests varying your workout by changing up your exercises or activities to allow your body to strengthen more muscle groups.

Mental strength also plays a large role in achieving and sustaining a healthy lifestyle.

Maintaining a positive mental attitude is vital to success in every aspect of your life.

Throughout our lives there are times when we find ourselves self-doubting our capabilities or focusing on what is perceived as negative.

“Exercising positively combats this as it releases the body’s natural, “feel good” chemicals called endorphins which trigger positive feelings throughout the body, often referred to as a “euphoric” feeling leaving us more energized and positive,” says Brunett.

“We see athletes that find themselves trying to work through “mental blocks” affecting their performance thus creating more selfdoubt and frustrations. Overcoming mental blocks takes reflection and not letting that block control you. Your reflection should lead back to why you have the block,” she adds.

To overcome mental obstacles, Brunett recommends positive reinforcement or placing continual focus towards success.

“Remind yourself it is “Ok” to make mistakes and keep working as most of the time you are your own worst critic and others don’t notice your mistakes,” said Brunett.

Ms. Bellard states that discipline has everything to do with sustaining a healthy lifestyle and to remind yourself that you are not only working towards a goal but want to live a long and healthy life. For many, it could take six weeks to make something a habit.

“Push through and before you know it, it will all become second nature,” says Bellard.

“If you ever have an off day, it is okay, just get right back on track tomorrow.”

Ms. Bellard said that she would encourage people to set goals outside of weight loss or muscle gain because it does take time. Setting a goal of building endurance such as reducing how long it takes to walk or run a mile or gradually increasing how much weight you are able to squat. Focusing too much on the scale may discourage you, so you want to make smaller, more manageable goals.

According to Cmdr. Susan Mojica, NMCPHC’s Director for Population Health, maintaining a healthy lifestyle is critical for sustaining mission readiness. “Proper

Shanna Blocher from the Commander, Fleet Activities Chinhae (CFAC)-based Navy Operational Fitness and Fueling System (NOFFS) team instructs Cmdr. Michael Beaty, assigned to Commander, Naval Forces Korea, during a NOFFS command PT session.

(COURTESY PHOTO)

nutrition, sleep, and exercise are important factors in helping ensure that our Sailors and Marines are able to do their jobs,” says Mojica. “Those of us in the public health profession stress the importance of adopting these resolutions as lifestyle changes that will positively impact service members and their families for the rest of their lives.”

Contributors: Marisa Brunett, Master’s of Science, Florida licensed, Nationally Board Certified Athletic Trainer Lowrell Bellard, Master’s of Public Health and Certified Health Education Specialist The Navy and Marine Corps Public Health Center (NMCPHC) develops and shapes public health for the U.S. Navy and Marines Corps through health surveillance, epidemiology and analysis, disease and injury prevention, and public health consultation.

Learn more by going to www.nmcphc.med. navy.mil. Follow NMCPHC on social media at https://www.facebook.com/NavyAndMarineCorpsPublicHealthCenter http:// twitter.com/nmcphc and https://www.instagram.com/nmcphc/

Culinary

Training

pants arrived for public events which included door prizes, live auction and scholar recognition.

Former Master Chief Petty Officer of the Navy Duane Bushey, current CPOSF Chairman, called all volunteers to the dance floor and thanked them for their hard work.

“Without all of these fine and generous folks who work in the background, we could not put on this fantastic event,” said Bushey. “Tonight we celebrate 11 years of working together to bring this special event to you.”

Finally, after a night of festivities, the 2022 overall winner of Best of the Mess was announced as Naval Station Norfolk.

tegic Blueprint for the Arctic, this annual training is even more relevant for Navy Divers to assist in building a more capable arctic Naval force.

MDSU 2 is headquartered at Joint Expeditionary Base Little Creek-Fort Story under Explosive Ordnance Disposal Group Two (EODGRU 2). EODGRU 2 provides skilled, capable, and combat-ready deployable forces around the globe to support a range of operations and oversees all east coast explosive ordnance disposal. For more news from Explosive Ordnance Disposal Group 2, visit www.navy.mil/ local/eod2/.

from Page 1

from Page 1

Culinary Specialists assigned to various Hampton Roads Navy commands competed in the Best of the Mess competition at the Founders Inn Jan. 28. (COURTESY PHOTO)

A NEW YEAR. A TIMELESS TRADITION. At University of Maryland Global Campus (UMGC), helping servicemembers and veterans build brighter futures is a proud tradition. Today, we’re making education more possible than ever. If you apply by February 14, we’ll waive your application fee. Take advantage of our career-relevant programs, online and hybrid classes, no-cost digital materials replacing textbooks & more than 170 classroom and service locations worldwide. At UMGC, our dedicated military and veteran advisors are here for you. Get personalized advising & lifetime career services. Classes start February 16.

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uarterdeck

60 NATIONS

New Playgrounds Naval Station Rota is mid-way through the Las Palmeras Family Housing playground project which includes removal of deteriorating playgrounds, upgrading and renovating of current ones. PAGE B6

NAVCENT Expands Unmanned Integration, Operates Saildrone in Arabian Gulf

By NAVCENT Public Affairs

His Royal Highness Prince Salman bin Hamad Al-Khalifa, Crown Prince, Deputy Supreme Commander and Prime Minister of Bahrain, and Vice Adm. Brad Cooper, commander of U.S. Naval Forces Central Command, U.S. 5th Fleet and Combined Maritime Forces, arrive at the pier at Naval Support Activity (NSA) Bahrain, Jan. 31. (COURTESY PHOTO)

International Organizations Kick Off Largest Maritime Exercise in Middle East

By NAVCENT Public Affairs

U.S. Naval Forces Central Command Public Affairs

MANAMA, Bahrain — The Middle East region’s largest maritime exercise commenced Jan. 31 during a ceremony at U.S. 5th Fleet’s headquarters in Bahrain.

International Maritime Exercise (IMX) 2022, an 18-day biennial naval training event led by U.S. Naval Forces Central Command, combines with exercise Cutlass Express (CE) led annually by U.S. Naval Forces Europe-Africa in East African coastal regions and the West Indian Ocean.

The combined training includes 9,000 personnel and up to 50 ships from more than 60 partner nations and international organizations operating across two regions.

“This level of representation demonstrates shared resolve in preserving the rules-based international order,” said Vice Adm. Brad Cooper, commander of U.S. Naval Forces Central Command, U.S. 5th Fleet and Combined Maritime Forces. “This is a unique opportunity to increase our capabilities and interoperability while strengthening maritime ties.”

IMX/CE 2022 is not only the largest multinational naval exercise in the Middle East but also the largest unmanned exercise in the world with more than 80 unmanned systems from 10 nations participating.

During the exercise’s first day, His Royal Highness Prince Salman bin Hamad Al-Khalifa, the Crown Prince, Deputy Supreme Commander and Prime Minister, witnessed part of the International Maritime Exercise, where he was briefed on new unmanned technologies and engaged in the exercise. His Royal Highness visited Naval Support Activity Bahrain where he also was briefed on the activity of the Royal Bahraini Navy participating in the exercise.

In addition, His Royal Highness the Crown Prince and Prime Minister stressed the importance of protecting international maritime traffic from threats that adversely impact global trade, thanking the U.S. for their role in this regard, and stressed the need to unify international efforts to further strengthen regional maritime security.

The exercise will allow participating forces to test unmanned systems and artificial intelligence in different training scenarios and

ultimately apply the lessons learned to future real-world operations. Training will also focus on enhancing capabilities in command and control, sea control, maritime security operations, and mine countermeasures.

International naval forces participating in IMX/CE 2022 are divided into four geographical combined task forces led by the United Arab Emirates, Egypt, Kenya and Oman. A combined task force called Task Force X was also established for conducting portions of the exercise focused on unmanned systems and artificial intelligence integration.

Cooper is the exercise commander and commodores from Pakistan and the United Kingdom serve as the deputy commander and vice commander respectively.

This is the seventh iteration of IMX since its establishment in 2012. Training evolutions during this year’s combined exercise will span across the Arabian Gulf, Arabian Sea, Gulf of Oman, Red Sea and North Indian Ocean.

The exercise is scheduled to conclude Feb. 17. A full list of nations and international organizations participating is available at https://www.dvidshub.net/graphic/18822/ imx-ce-22-participant-list.

MANAMA, Bahrain — U.S. Naval Forces Central Command (NAVCENT) began operating the Saildrone Explorer unmanned surface vessel (USV) in the Arabian Gulf, Jan. 27, expanding U.S. 5th Fleet’s integration of new unmanned systems.

Task Force 59, NAVCENT’s dedicated staff for new unmanned systems and artificial intelligence discovery, initiated Saildrone operational testing off the coast of Bahrain one month after launching the a Saildron in the Gulf of Aqaba.

“The initial Saildrone assessment phase at sea in the Gulf of Aqaba has exceeded our expectations,” said Cmdr. Thomas McAndrew, the task force’s deputy commander. “We are applying the results and rapidly expanding operations.”

The Saildrone launched in the Gulf of Aqaba on Dec. 12, successfully operated at sea continuously for more than 30 days, demonstrating persistence in a dynamic maritime environment.

The Saildrone Explorer is a 23-foot-long, 16-foot-tall USV reliant on wind power for propulsion. The vessel houses a package of sensors powered through solar energy for building a shared picture of the surrounding seas.

Last September, NAVCENT established Task Force 59 in Bahrain where it is headquartered. The task force has since commenced at-sea evaluations of new Mantas T-12 and Devil Ray T-38 USVs off the coast of Bahrain before International Maritime Exercise (IMX) 2022 in February. IMX is slated to include unmanned systems from partner nations, which will make it the largest unmanned exercise in world.

“The interest and support from our partners has grown exponentially as we collectively learn from operational testing,” said McAndrew. “We are mutually benefiting from these systems, and the creativity and new use cases can only come from our experience in the water.”

Ongoing evaluations of new unmanned systems in U.S. 5th Fleet help drive discovery, innovation and fleet integration. The U.S. Navy is learning important lessons that will inform future operational employment.

The Middle East region’s unique geography, climate, and strategic importance offer an ideal environment for unmanned innovation through multilateral collaboration. The area includes the world’s largest standing maritime partnership called Combined Maritime Forces as well as key waterways vital to global commerce.

A Saildrone Explorer unmanned surface vessel (USV) sails in the Arabian Gulf off Bahrain’s coast, Jan. 27. U.S.(COURTESY PHOTO)

Fleet Rating Experts Needed for Exam Development

By Cheryl Dengler

Naval Education and Training Professional Development Center Public Affairs

PENSACOLA, Fla.—Released Jan. 25, Naval Administrative Message (NAVADMIN) 01½2 announced the Advancement Examination Readiness Review (AERR) schedule for April through September 2022.

Navy chief petty officers (E-7 to E-9) are needed to serve as rating fleet subject matter experts (FSMEs) for upcoming AERRs which are held in Pensacola, Florida. FSMEs provide their expertise by updating and validating the Navy-wide advancement exam question bank for their respective ratings.

Navy chief petty officers on active duty, full time support, and Reservists on active duty for special work are encouraged to take part in the process by reaching out to their Type Commander (TYCOM) or rating sponsor point of contact (POC) for application information.

“Type Commanders and rating sponsors select AERR members to cover each rating’s unique job requirements,” said Naval Education and Training Professional Development Center (NETPDC) Command Master Chief Gregory Prichard. “The AERR selection process ensures all platforms, skills and rating work are represented. Having the right mix of rating

Fleet Subject Matter Experts (FSMEs), consisting of chiefs, senior chiefs, and master chiefs provided by Fleet and shore-based commands, attend the AWV Advancement Examination Readiness Review (AERR), Sept. 23, 2021, in Pensacola, FL. (COURTESY PHOTO)

experts is key to determining appropriate exam content for upcoming administrations.”

AERRs are an integral part of the

advancement system and are not only beneficial to the fleet SMEs who attend, but the Navy as a whole.

“We use this opportunity as a tool to

tailor the material towards topics Sailors should know and keep the information current,” said Chief Yeoman (Submarine) Nicole Arnold. “By doing so we are creating a strong, fighting fleet and testing the knowledge of our future leaders.”

Arnold, who attended the Yeoman (Submarine) AERR in August, said the experience was rewarding.

“Without a doubt, my time at the AERR has made a direct impact on future Yeomen,” said Arnold. “We have reinvigorated this rating exam to shape the submarine force and produce excellent leading Yeomen.”

AERRs vary in length between one to two weeks and are held throughout the year, with each specific rating reviewed on average once a year. AERR participants receive temporary duty orders from their parent command, paid for by NETPDC. Normally, four to six nominees are selected to be panel members for each AERR. The April through September 2022 schedule is as follows: Convene Date: Rating (number of FSMEs required) 3 — 9 April AWF (4), ET (6) 3 - 16 April IT (6), OS (6) 10 — 23 April ETN (6), GSE (6) 17 — 30 April AME (6), CM (6), MC (7), Turn to Exam, Page 7

2

The Flagship | www.flagshipnews.com | Section 2 | Thursday, February 3, 2022

Heroes at Home

Q: I am coming from an involuntary unaccompanied tour to an accompanied tour.

Is special consideration given to this circumstance for my control date?

A. Yes. The control date for members returning PCS from an involuntary unaccompanied tour, or from assignment to ships operating in specifically designated areas to an accompanied PCS tour will be the date of detachment from the prior accompanied PCS tour.

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The Milspouse Who Knew Too Much

By Lisa Smith Molinari “Honey, could you make me popcorn this time?” I asked without looking up from my crochet project one night last week. Working on a deadline, I had a dozen rows to stitch before our television show was over.

Ever since my husband, Francis, and I started a new diet, we’d been fighting the nighttime munchies. To us, turning on the television was like ringing Pavlov’s dog bell — our mouths began to water after sitting on the couch to watch a show.

Air-popped popcorn had become our low-calorie snack of choice. Without oil and salt, it tasted like packing peanuts, but we were desperate.

For 28 years of marriage, I had managed all the corn-popping in our household. From the early days when we popped corn in Aunt Millie’s hand-me-down pot, to our experiments with microwavable and air-popped varieties, to our discovery of a 1970s electric wok that popped a perfect batch every time — I was the sole popcorn chef in the family.

However, I had recently been asked by our fashion designer daughter to crochet accessories for her upcoming runway show. Needing to finish a handbag before bedtime, I hoped Francis would step up and handle my snacking needs for once.

“C’mon Honey, please?” I pleaded.

“I don’t know where the popper is,” he claimed, but I knew Francis often feigned ignorance to get out of doing things.

“You’ve seen me do it a thousand times, for criminy’s sake! You know it’s in the pantry!” I rolled my eyes from behind my reading glasses.

“Weeeell,” Francis’ eyes darted back and forth from me to the kitchen, “okaaaaay,” he said in a way that dripped, “If this goes all wrong, it’ll be your fault.”

Slump-shouldered and grumbling, he stomped off to our kitchen. I heard rattling, clunking, muttering. “Where in the pantry?!”

“Look with your eyes, not with your mouth!”

I bellowed, obviously irritated. Hearing more clunking and griping, I yelled, “Bottom shelf!” worried that Francis might upend my painstakingly-organized food storage system.

Finally, I detected the characteristic whir of our popper, essentially a culinary hair dryer that pops with hot air, blowing puffed kernels through a plastic chute-like cover and into a bowl, where they are consumed by desperate dieters willing to eat packing peanuts. Like Pavlov’s pooch, my mouth watered.

“Oh, Geez!” Francis blurted a moment later.

“What’s wrong?”

“I’m making a mess!” he wailed, with a tone that clearly said, “See, I told you so!”

Abandoning my crochet project, I leapt from the couch, nearly tripping when my foot became tangled in a skein of yarn. I darted through the living room and dining room, rounding the corner into the kitchen. There, on our countertop was the air popper, whirring away without its

plastic cover, hundreds of popped kernels shooting out of the top like bomb shrapnel, missing the bowl and raining down on our countertop and floor.

Francis just stood there, flinching at corn shrapnel, with no idea that he’d left the plastic popper cover in the pantry.

I, too, stood dumbfounded. I couldn’t believe that my husband actually had no idea how to pop popcorn. “Hadn’t he watched me do it over all these years?” I wondered, remembering that Francis had witnessed me doing all kinds of things as a military spouse. In fact, I had become so capable, handy and independent through many moves and deployments, Francis had become accustomed to relying heavily on me at home. Maybe too heavily? Should I have shown more vulnerability? Should I have occasionally played the damsel in distress?

In a flash of clarity, I realized that Francis was right: He couldn’t pop popcorn, and it was all my fault. Our yellow lab Moby looked up at me and licked his chops over his unexpected good fortune.

Later, in our respective spots on the couch, Francis and I munched the second batch I’d popped for us after cleaning up the mess. Sensing that something significant had dawned on me as a result of the incident, Francis offered, “I’ll pop it the right way for you next time.”

I smiled, relieved that Francis understood — I had always needed him, too.

Mid-Atlantic Fleet and Family Support Centers (FFSC) programs and services are designed to help you make the most of your military experience, and they’re all available to you at no cost.

FUNCTIONS AND/OR SERVICES FFSC PROVIDES: ClinicalCounseling(Individual, Couples,a nd Child Counseling) Personal Financial Management Information & Referral Family Employment Assistance Transition Assistance Family Advocacy Program Deployment and Mobilization Support Ombudsman Support Relocation Assistance Parenting Programs Stress and Anger Management Command Support

PCS: The Basics About Permanent Change of Station

Crisis Support SuicidePrevention SAPR Support

By Military Onesource

Each year more than 400,000 service members make a permanent change of station.

As a service or family member, you probably expect a permanent change of station to be part of your military life. In this article we break down what you need to know about PCS. What your PCS orders include Unlike temporary duty assignments, permanent change of station orders are a longer-term assignment, generally two to four years. Broadly speaking, your orders will tell you where you’ll be moving to — either CONUS or OCONUS. CONUS: Inside the continental United States OCONUS: Outside the continental U.S. Includes Alaska, Hawaii and U.S. territories.

Your orders include important information related to your authorizations and entitlements. You will need a copy of your orders to coordinate your military move.

Organizing your move Moving can be a challenge, and in times of global uncertainty it is more important than ever to know the best ways to organize the logistics of your move and act fast once you get your orders. The Defense Department provides a variety of resources to help make your PCS as easy and safe as possible: • The Military OneSource PCS & Military Moves page offers all of your moving resources and information in one convenient location. This includes resources from the former Move.mil website such as: -Customer service contacts -Moving resources such as packing guides and tips, entitlement brochures, FAQs about shipping your household goods and more -Defense Personal Property System, or DPS, log in link and information • Plan My Move is an online tool that helps you create, organize and manage your PCS through customized checklists, so you can stay on top of important to-dos as you go through the moving process. Answer a

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couple of questions and you’re on your way to building your custom checklist.

• Military OneSource is available 24/7 anywhere in the world with expert moving consultants and online tools and resources to help you get organized and settled. Call anytime to speak with a consultant, or set up an online chat. Learn more about preparing for your PCS move and find out how our experts can help you master your PCS. Relocation assistance and resources There are a variety of resources both online and through your installation to help you transition before, during and after your move: • Your installation’s Relocation Assistance Program is a great source of information and support for moving and getting settled at your new duty station. Relocation experts offer pre-departure briefings, newcomer orientations, and information about job opportunities, child care, school liaisons and more. Connect early in your PCS planning to make the most of the resources provided by your local relocation assistance program.

• The MilitaryINSTALLATIONS website provides comprehensive information about military installations worldwide. Search for programs and services, access information on temporary housing, check-in procedures, schools, surrounding community, contact information and more. Learn how to explore your base and beyond with MilitaryINSTALLATIONS. • Your military sponsor is someone from your unit who is assigned to assist

you throughout your PCS. Typically, your unit will assign a service member of similar rank and family make-up to help you learn the ropes at your new duty station. Learn more about the benefits of sponsorship in the short Sponsorship and You course available on MilLife Learning.

• The Blog Brigade website offers insider moving tips and military life insights from other service members and spouses.

Personally procured moves for do-it-yourself movers If you prefer to organize your move yourself, you may be able to choose a personally procured move, or PPM. You are eligible for a PPM when you have PCS orders, a temporary duty assignment, or face separation, retirement or assignment to, from or between government quarters.

During a PPM, you coordinate the move of your household goods yourself without using any military moving services. This means that you are responsible for all the planning and communications that a military-coordinated move usually handles.

Doing it all yourself can mean added stress and possible problems.

But military moves don’t have to be exclusively one or the other. You can use some military moving services and manage other parts of the move yourself. For more information, contact your local transportation office or ask a Military OneSource moving expert.

Whether this is your first PCS or you’re a seasoned professional, let Military OneSource help you master your move so you can get on with your mission.

www.flagshipnews.com | The Flagship | Section 2 | Thursday, February 3, 2022 3

Christian Warren, a Naval Facilities Engineering Systems Command contractor, and Naval Air Crewman (Mechanical) 2nd Class Miguel Gonzalez, assigned to Fleet Logistics Support Squadron (VR) 61, load a cooler of water flushing samples into a C-40 aircraft for transport to U.S. mainland testing facilities. (COURTESY PHOTO)

System Flushing Results Released for Camp Smith (Zone G1)

By U.S. Pacific Fleet Public Affairs

JOINT BASE PEARL HARB ORHICKAM, Hawaii — The U.S. Navy released initial system flushing data validated by the Interagency Drinking Water System Team (IDWST) for Camp Smith (Zone G1) today.

A summary of the lab results can be found at https://www.cpf.navy.mil/ Portals/52/Downloads/JBPHH-Water-Updates/20220128_G1_Flushing_Zone_ IDWST_Stage_2_Data_Release.pdf, and the complete lab results can be found at https:// www.cpf.navy.mil/Portals/52/Downloads/

JBPHH-Water-Updates/20220128_G1_Flushing_Zone_Lab_Reports_Stage_2_Data_ Release.pdf.

Samples met U.S. Environmental Protection Agency (EPA) and Hawaii Department of Health (DOH) criteria for Total Petroleum Hydrocarbons (TPH) and safe drinking water standards. Based on these test results, flushing teams will conduct residential and non-residential flushing after residents are notified. The residential and non-residential building flushing data will be made available once it has been validated and reviewed by the IDWST.

The following information is provided to help interpret the data: - The Total Petroleum Hydrocarbons (TPH) test is one of the most common tests performed by certified laboratories.

- Maximum Contaminant Levels (MCLs) are established by the EPA and are the maximum permissible level of contaminants in water which is delivered to any user of a public water system.

- Environmental Action Levels (EALs) are established by the Hawaii DOH and are concentrations of contaminants in drinking water and other media (e.g., soil, soil gas, and

groundwater) below which the contaminants are assumed to not pose a significant threat to human health or the environment. Exceeding the Tier 1 EAL does not necessarily indicate that contamination at the site poses environmental hazards but generally warrants additional investigation.

- All values are in micrograms per liter (µg/L) which is equal to parts per billion (PPB).

- The Method Detection Limit (MDL) is the lowest concentration at which an analyte (chemical subject that is being analyzed) can be detected in a sample.

Please continue to follow the Hawaii DOH’s Nov. 29, 2021, Public Health Advisory for JPBHH at https://health.hawaii. gov/news/files/2021/11/21-165-DOH-advises-Navy-water-system-consumers-notto-drink-consume-tap-water.pdf.

For more information on water recovery efforts, please see: https://www.cpf.navy. mil/JBPHH-Water-Updates/.

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She said, ‘A family like yours.’ That’s when I knew I had to adopt her.

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Every week in 2022, we will donate $1,000 to a local nonprofit that is providing valuable services in the areas we are located. Helping those communities around us is at the core of our operational philosophy. We truly believe that high tides raise all ships and we are determined to continue to add value to the communities in which we operate.

“We are so thankful for Rosie’s generous gift to Feeding Southwest Virginia’s Community Solutions Center. The Community Solutions Center works daily to provide hundreds of healthy, fresh meals for kids across the valley, food for our most vulnerable senior neighbors, and educational opportunities for individuals seeking a better life for themselves and their families. Please know that Rosie’s donation and kindness helps us make a direct impact right here in our community each and every day.”

Cheryl Mosely, Director

Community Solutions Center, Feeding Southwest Virginia

Through the charitable program, Rosie’s Gives Back, Colonial Downs Group has made monetary and in-kind donations of more than $1,700,000, and has logged over 2,500 service hours in Virginia communities.

4 The Flagship | www.flagshipnews.com | Section 2 | Thursday, February 3, 2022

An MV-22B Osprey tiltrotor aircraft and a CH-53E Super Stallion helicopter from the 31st Marine Expeditionary Unit (MEU) refuel on the flight deck of USS Miguel Keith (ESB 5). Miguel Keith, assigned to Expeditionary Strike Group 7, is currently operating as the Theater Littoral Warfare Commander’s flagship in the U.S. 7th Fleet area of responsibility to enhance interoperability with allies and partners and serve as a ready response force to defend peace and stability in the Indo-Pacific region. (COURTESY PHOTO)

Commander Task Force Seventy-Six (CTF-76), embarks USS Miguel Keith to Command and Control theater littoral warfare operations

By Commander, Expeditionary Strike Group 7 Public Affairs

PHILIPPINE SEA — The Navy and Marine Corps “blue-green team” composed of Commander Task Force Seventy-Six (CTF 76)/Expeditionary Strike Group (ESG) 7 is underway with the embarked 31st and 11th Marine Expeditionary Units (MEUs), for training and operations in the Indo-Pacific region.

“Each ship sails with Sailors and Marines, supported by advanced sensors and combat systems, ready to operate as an integrated and cohesive littoral force. The complex and distributed operations we do every single day in support of a free and open Indo-Pacific region are foundational to this great team,” said Rear Adm. Chris Engdahl, commander, ESG 7/TF 76.

The unique composite nature of CTF-76 creates opportunities to develop and rapidly advance command and control (C2) capabilities across the Task Force. USS Essex (LHD 2) and USS America (LHA 6) amphibious ready groups, with embarked Marine Expeditionary Units (MEU), as well as other critical theater littoral warfare

assets, littoral combat ships USS Charleston (LCS 18), USS Jackson (LCS 6) and USS Tulsa (LCS 16), and mine countermeasures ship USS Warrior (MCM 10) are all being led by CTF-76 from the expeditionary staging base USS Miguel Keith (ESB 5).

“It’s an incredible opportunity to be part of the operations in the region. Combining the expertise of professional mariners with the skill of our Navy and Marine Corps forces makes Miguel Keith a versatile warfighting asset,” said Capt. Brice. B. Behringer, ship’s master, “This incredible platform, with more than 7,000 meters of cargo storage and mission deck space, is perfect for this region due to the variety of missions we can support.”

Since arriving in theater last September, Miguel Keith has validated capabilities across a wide range of operations to include; joint aircraft landing procedures, support to special warfare tasking, mine clearance operations and maritime presence operations. With the second largest flight deck in the U.S. Fleet and an immense lift capacity, this will be the first time Miguel Keith is serving as the flagship for U.S. 7th Fleet’s Theater Littoral Warfare Commander.

“Executing amphibious and littoral command and control from a variety of platforms and locations allows me, as the commander, to employ coordinated and complex operations while experimenting with emerging systems and technologies that enhance naval integration,” said Engdahl. “My staff and I are beginning this underway period embarked on the USS Miguel Keith to demonstrate the platform’s versatility and expand its value as a command and control platform. I am looking forward to exercising the full range of the ESB’s capabilities alongside the rest of the Task Force.”

Command and control is one of four core capabilities the ESB platform was designed to perform. The ESG 7 staff, since embarking on board Miguel Keith, has established secure and reliable communications networks and already controlled amphibious operations from the waters off to Japan to the seas around the Philippines. Simultaneously, they have directed mine clearance operations and near shore LCS operations.

“While both Navy and Marine technological capabilities have improved and expanded in recent years, establishing communication between nodes and plat-

forms distributed throughout the theater requires continuous training, testing, and assessment.” said U.S. Marine Corps Col. Patrick Eldridge, deputy for integration, ESG 7/TF 76. “We are stressing the Miguel Keith’s C2 capabilities and learning valuable lessons that will inform our tactics, techniques and procedures, as well as other units who will learn from our experimentation.”

“In addition to C2, the staff is also learning that the ESB is incredibly versatile and has the potential to directly or indirectly support the other warfighting functions to include logistics, fires, intelligence, and maneuver,” said Eldridge. “The Navy and Marine Corps team in the Indo-Pacific aggressively seek out advantages, such as the Miguel Keith, that shape the naval force into a more flexible, agile, and capable warfighting organization” As the U.S. 7th Fleet’s primary advisor on amphibious matters in the Indo-Pacific, TF 76 routinely integrates with Marine expeditionary forces throughout the region postured to conduct full spectrum theater contingencies, ranging from humanitarian and disaster relief operations, to crisis response, to major combat operations.

Together, the forward-deployed ships of TF 76 and embarked 31st and 11th MEUs are operating in the U.S. 7th Fleet area of responsibility to enhance interoperability with allies and partners, and serve as a ready response force to defend peace, deter aggression and maintain freedom of the seas in the Indo-Pacific region.

IDWST Finalizes Red Hill Shaft Recovery & Monitoring Plan

By Commander, U.s. Pacific Fleet Public Affairs

JOINT BASE PEARL HARB ORHICKAM, Hawaii — The Interagency Drinking Water System Team (IDWST) finalized the Red Hill Shaft Recovery and Monitoring Plan, which details the process for containing and removing contamination within the Navy’s Red Hill Shaft.

This plan encompasses operations to pump contaminated water out of the Navy’s Red Hill Shaft to reduce spread of contamination, protect plants and wildlife, and sets forth a framework to better understand movement and contamination of groundwater.

Up to five million gallons a day of water will be pumped from the Red Hill Shaft to create a capture zone within the aquifer.

Skimming pumps and an array of booms and absorbent pads will also be deployed inside the well to contain and remove contaminants. This operation is being undertaken to contain contamination in the vicinity of the Red Hill Shaft and prevent further contamination of the aquifer.

Water will then pass through a granular activated carbon (GAC) filtration system, where it will be closely monitored and tested before being discharged into Halawa Stream. The purpose of the GAC treatment is to ensure that water being discharged is clean and does not pose a threat to human health or the environment.

The Hawaii Department of Health (DOH) approved a National Pollutant Discharge Elimination System (NPDES) permit to allow these operations to take place. The permit includes strict requirements to sample and test water at each step of the treatment process. GAC operations include field monitoring devices to screen for contaminants in real time. The Navy will also send samples to a certified laboratory for testing. If contaminant levels exceed DOH’s acceptable limits at any point, operations will be stopped.

The plan also includes commitments

Mobile Diving Salvage Unit One performs inspection and sampling of affected water well in Aiea-Halawa. The JBPHH water quality recovery is a joint U.S. military initiative working closely with State of Hawaii, Department of Health, Honolulu Board of Water Supply, U.S. government and independent organizations to restore a safe water delivery system to Joint Base Pearl Harbor-Hickam military housing communities through testing, treatment, and repair.

from the Navy to reuse treated water and undertake projects to improve the upper watershed and recharge the aquifer.

The plan was developed by the IDWST, comprised of DOH, the U.S. Environmental Protection Agency, Army and Navy, in consultation with the Hawaii Department

of Land and Natural Resources, University of Hawaii, and other community stakeholders.

Vi s i t ht t p s : / / w w w. c p f . n av y. m i l / Portals/52/Downloads/JBPHH-WaterUpdates/2022-01-26-red-hill-shaft-recovery-and-monitoring-plan.pdf to download

a copy of the plan. Visit https://health. hawaii.gov/about/files/2022/01/20220127.

Transmittal.NGPC_.NPDES_.GAC-Water-Treatment-Facility-Honolulu-Island-of-Oahu-Hawaii.21DG544.FNL_.22. pdf to download a copy of the NPDES permit.

www.flagshipnews.com | The Flagship | Section 2 | Thursday, February 3, 2022 5

Warrant Officer 1 James Goodyear, Thomas Forsythe, Devin Layser, Matthew Brickley, Jacob Mettlen, Christopher Nolan and Kiel Massong; the first Warrant Officer Aerial Vehicle Operators; assemble at Officer Training Command Newport, (OTCN) Rhode Island, Jan. 25, prior to their graduation from Officer Candidate School (OCS) class 05-22. (DARWIN LAM)

First Warrant Officer Aerial Vehicle Operators Graduate from Officer Candidate School

By Darwin Lam

Naval Service Training Command

NEWPORT, R.I. — The first Warrant Officers-1 (WO1), selected to be Navy’s first Aerial Vehicle Operators (AVO) with designator 737X graduated from Officer Candidate School (OCS) at Officer Training Command, Newport (OTCN), Jan. 28.

Along with 93 commissioning Ensigns in OCS class 05-22, the Navy’s first seven AVOs are Matthew Brickley, Thomas Forsythe, James Goodyear, Devin Layser, Kiel Massong, Jacob Mettlen and Christopher Nolan.

“I’m excited to be part of the next generation of warfighters in this program,” said Warrant Officer 1 Jacob Mettlen, a San Angelo, Texas native and the program’s first non-prior military service WO1 graduate.

“With the experience I gained as a former police officer and network administrator, I look forward to applying my professional civilian background to Naval leadership in the fleet.”

In December 2020, the Navy announced a new warrant officer specialty designator whose job will be to operate carrier-based MQ-25 Stingray unmanned aerial vehicles, which are expected to start appearing in fleet carrier air wings in 2024, according to a Navy news release.

As part of the pilot program, the Navy received more than 100 applications from active duty enlisted Sailors.

One of the selectees came from VX-20, Air Test and Evaluation Squadron Twenty (AIRTEVRON 20) at Naval Air Station Patuxent River, Maryland.

“I have a background in helping develop the EP-3E ARIES II replacement program with the MQ-4C Triton Unmanned Air System before arriving to OCS,” said Warrant Officer 1 Thomas Forsythe, a Santa Rita, Guam native and formerly a Cryptologic Technician (Collection) 1st Class at VX-20. “This is a great opportunity to spearhead the newest technological innovation for the Navy with the MQ-25.”

This is part of the Navy’s second phasing-in of the Warrant Officer-1 corps. The first WO1s in the cyber field graduated from the Limited Duty Officer/Chief Warrant Officer (LDO/CWO) Academy on Nov. 1, 2019.

“Unlike traditional Navy Chief Warrant Officers, the majority of these officers will be accessed much younger and trained along the lines of current Naval Aviators and Naval Flight Officers in the unrestricted designators,” said Capt. Christopher Wood, Aviation Officer Community Manager at the Bureau of Naval Personnel in Millington, Tenn. in a Navy news release.

The use of warrant officers as the primary operators of unmanned aerial vehicles came about because the expected career path they will have as they move up the ranks will be as technical specialists who complete repetitive tours, which fits the Navy’s model on how warrant grades are utilized. However,

the AVO community’s primary duty also closely aligns to that of warfighters in unrestricted designators. As a result, the AVO officer candidates conducted initial accessions training alongside unrestricted line officer candidates at OCS. “The OCS curricula is the same for all designators to ensure we provide basic militarization and development of the officer-like qualities expected to be seen in any Naval officer,” said Cmdr. Les Huffman, OCS Director.

“In regard to the AVOs, we will prepare these future warfighters in a similar manner as our line officers to ensure they are ready for leadership challenges they’ll face in the fleet.”

In order for warrant officers to operate the MQ-25 Stingray, the first carrier based unmanned aerial vehicle in the Navy, the Secretary of the Navy approved the establishment of the AVO warrant officer designator in NAVADMIN 315⁄20.

The Navy completed an Unmanned Carrier Aviation Demonstration (UCAD) of its MQ-25 unmanned air system (UAS) prototype in December 2021 aboard USS George H.W. Bush (CVN 77), laying the groundwork for future carrier-based UAS operations.

“Warrant officers are selected and employed as technical specialists in their respective fields and continue to hone that skillset while performing repetitive work throughout their career,” said Chief Warrant Officer 5 Hector Sandoval, the chief warrant officer community manager at the Bureau of Naval Person-

nel in Millington, Tennessee. “The WO1 was selected due to the nature of the work they will be asked to perform with the MQ-25 platform and also to provide the greatest career path flexibility for the designator.”

Unlike traditional chief warrant officers, AVO warrant officers were selected through Navy recruiting as opposed to selecting and converting chief petty officers through a board selection process.

Upon their completion of OCS, warrants will complete initial flight training with follow-on specialized training on the MQ-25 platform.

AVOs wear WO/CWO bars on both collars and will be awarded AVO wings upon the completion of undergraduate flight training as a warfare device similar to Naval Flight Officer wings.

The MQ-25 Stingray will be the Navy’s first carrier based unmanned aerial vehicle and is expected to reach initial operational capability in Fiscal Year 2024.

This initial cadre of warrant AVOs operating the MQ-25 will be on the leading-edge of advancing the development of the Stingray and potentially other unmanned vehicle programs, said Sandoval.

“Their follow on training will help them adapt to a tactical environment that is comparable to manned aircraft, requiring decision making and risk assessment in complex airborne scenarios.

Feedback during and after training will be critical to ensuring the success of the AVO program well into the future,” said Sandoval.

Headquartered in Newport, Rhode Island, OTCN oversees Officer Candidate School, Officer Development School and the Limited Duty Officer/Chief Warrant Officer Academy.

OTCN morally, mentally and physically develops future leaders of character and competence - imbuing them with the highest ideals of honor, courage and commitment in order to serve as professional naval officers worthy of special trust and confidence.

For more information about OTCN, visit https://www.netc.navy.mil/NSTC/OTCN.

Fohner Named Naval Foundry and Propeller Center’s Deputy Director

By Ryan Bevitz

Naval Foundry and Propeller Center Public Affairs

PHILADELPHIA — Mike Fohner was selected as the Naval Foundry and Propeller Center’s Deputy Director, Director Nate Bird announced.

Fohner comes over from the Naval Facilities Engineering Systems Command Public Works Department Pennsylvania, where he was a Supervisory General Engineer.

Prior to his work at NAVFAC, Fohner worked at the Community College of Philadelphia, Crozer-Keystone Health Center, the University of Pennsylvania and QVC. “Mike Fohner brings a wealth of experience with him,” Bird said. “I look forward to working with him.”

A former member of the Navy Reserves where he earned the rank of Lieutenant Commander, Fohner hold a bachelor’s degree in mechanical engineering from Villanova University, a master’s degree in engineering management from George Washington University and is working on a master’s of theological studies from Saint Charles Borromeo Seminary.

Mike Fohner began his new role at NFPC deputy director earlier this month. Prior to coming to NPFC, the Drexel Hill resident worked at the Naval Facilities Engineering Systems Command Public Works Department Pennsylvania, where he was a Supervisory General Engineer. (COURTESY PHOTO)

“I am very excited to be joining the Naval Foundry and Propeller Center, especially at this time of growth and expansion,” Fohner said. “This is a great opportunity to be a part of the highly-unique and skilled foundry team, and execute the critical role that we play in our

nation’s defense.”

Fohner replaces Satyendra Singh, who returned to Washington at another federal agency.

A native of Doylestown, PA, Fohner lives in Drexel Hill, PA with his wife Kathleen and son

Mark, who is a freshman in high school. His oldest son Matthew works at Naval Surface Warfare Center, Philadelphia Division. His son, David, is an Ensign in the Navy. His son Daniel is a 2/C Midshipmen at the Naval Academy.

6 The Flagship | www.flagshipnews.com | Section 2 | Thursday, February 3, 2022

Newly constructed playgrounds are now open for use at the Naval Station (NAVSTA) Rota family housing area. NAVSTA Rota sustains the fleet, enables the fighter and supports the family by conducting air operations, port operations, ensuring security and safety, assuring quality of life and providing the core services of power, water, fuel and information technology. (COURTESY PHOTO)

New Playgrounds Improve Quality of Life for the Families of NAVSTA Rota

By Courtney Pollock

Naval Station Rota, Spain Public Affairs

ROTA, SPAIN — Children and parents can rejoice! Naval Station (NAVSTA) Rota is mid-way through the Las Palmeras Family Housing playground project which includes removal of deteriorating playgrounds, upgrading and renovating of current ones, and the installation of a new one. In recent months, two renovated playgrounds opened and two more are slated to open later this spring.

“The project was created for the Las Palmeras families and Rota community, and

designed to refresh and update old, dated playground equipment,” said Vernon Nelson, housing director for NAVSTA Rota. “Our primary focus was on renovating and installing four main kid-friendly playgrounds throughout the Las Palmeras family housing community.”

Prior to this project, family housing had 13 playgrounds that were outdated and in need of repairs. The phased project focused on consolidating the number of playgrounds through housing and updating the playgrounds. These new playgrounds meet the newest safety requirements in addition to features such as soft rubber flooring, seating,

water fountains, and shade structures.

The first playgrounds to open were located off Granada road and in the SeaView Pines amphitheater area. Nelson said that the feedback from the community on these two playgrounds have been extremely positive.

“Amidst the challenge of COVID-19 worldwide, it is extremely important to maintain morale and recreation,” said Nelson. “We now see families and children enjoying the playgrounds within base housing.”

The project was rolled out in phases over the past year. According to Nelson, this was to ensure that families and community were

able to maintain recreation and great quality of life with minimum impact.

“The timing couldn’t have been better,” said Nelson. “With the pandemic keeping children closer to home, this has been a breath of fresh air for everyone.”

The remaining two playgrounds for this project include a small unit beside the self help building and the largest installation at the Rio Salado park near the entrance of family housing. Both are slated to open this spring.

Ultimately, Nelson hopes these playgrounds enhance “the neighborhood feeling and sense of community” for those at NAVSTA Rota.

The playground project is one of many projects within the Las Palmeras family housing area to upgrade the overall quality of life for Sailors and their families. This summer, several houses that were being renovated under Phase IV housing project will be turned over for occupancy.

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www.flagshipnews.com | The Flagship | Section 2 | Thursday, February 3, 2022 7

Exam from Page 1

24 — 30 April PR (6), QM (6) 24 April — 7 May CTI (6), GM (6), GSM (6) 1 — 7 May AM (6) 1 - 14 May UT (6) 8 — 14 May AO (6), DC (6), NCR (6) 8 — 21 May ATI (6) 15 — 21 May ETV (6), NCC (6) 15 — 28 May AWA (6), CTN (6)

22 — 28 May RS (4) 5 — 18 June AD (6), ND (6) 12 — 25 June AWE (6), CSS (6), MA (8), YNS (6) 10 — 16 July AWV (6) 10 — 23 July ABF (6), EO (6), TM (6) 17 — 30 July HM (6) 7 — 13 August AS (6) 7 — 20 August CTM (6), FT (6) 14 — 27 August LSS (6), MMN (6) 11 — 17 September ABE (6) 11 — 24 September EA (6) To view the annual AERR schedule,

locate a specific rating point of contact, or view AERR eligibility requirements, log into My Navy Portal www.mnp.navy.mil and search under Professional Resources/ Navy Advancement Center/AERR. Contact the TYCOM or rating sponsor POC to determine submission deadlines.

Once selected, chiefs receive a selection e-mail from the Navy Advancement Center (NAC) approximately 45 days prior to the start of the AERR. Selectees should make early contact with NAC staff to answer any questions they may have concerning the

AERR process.

As part of the MyNavy HR Force Development team, NETPDC provides products and services that enable and enhance education, training, career development, and personnel advancement throughout the Navy. Primary elements of the command include the Voluntary Education Department, the NAC, and the Resources Management Department.

Additional information about NETPDC can be found at https://www.netc.navy.mil/ NETPDC.

8 The Flagship | www.flagshipnews.com | Section 2 | Thursday, February 3, 2022

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The Perfect Pancake Try these Red Velvet Heart Pancakes, which are one of a kind and a delicious way to spend your morning with your loved one. Celebrating the day of love has never been easier. PAGE C4

CELEBRATE LOVE WITH A LAUGH

Internationally renowned comedian Mark Viera to perform at Granby Theater on Valentine’s Day Interview Conducted By Yiorgo Get ready Hampton Roads Area. The best place to be this Valentine’s Day Monday, February 14th, 2022 is The Granby Theater where internationally renowned comedian Mark Viera will entertain you with his unique style and sense of humor.

Known to his fans as the Latin Prince, Mark performs regularly at top comedy clubs such as Caroline’s on Broadway and Gotham Comedy Club. Mark headlines at Improv’s and FunnyBone Comedy Clubs nationwide. Mark was also handpicked to headline on several ships for Norwegian Cruise Line.

For General Admission and Couples package tickets as well as more info, go to https://www.eventbrite.com/e/mark-viera-live-tickets-238761200177?aff=ebdssbdestsea rch With us today is Mark Viera, Grant tenHoeve the General Manager of The Granby Theater and Tim Loulies, the producer and booker of live comedy events for the Granby Theater.

Yiorgo: Grant, what are your plans for The Granby Theater?

Grant tenHoeve: We are taking the historic theater back to its roots by coming up with creative live entertainment events to include themed dinner and movies, live comedy, live music, stage productions, weddings, corporate parties, MMA & boxing events, local open mic nights, and lastly over the top themed parties where we transform the theater into a fully immersive experience. The theater is one of the most beautiful historic venues in Hampton Roads and gives patrons an intimate up close and personal experience.

Yiorgo: Tim, you are a nationally known comedian yourself and will be opening the show on Valentine’s Day. Tim Loulies: Yes indeed, we at The Granby Theater are super excited about bringing in Mark Viera that night. Mark has been featured on tours with Gabriel Iglesias, Martin Lawrence and the New York Kings of Comedy. He’s also starred in his own comedy specials on HBO, Comedy Central, Showtime, and Starz.

Y: Tim, tell us about The Granby Theater and the show itself that night.

TL: The Granby Theater is a beautifully quaint, intimate entertainment venue, conveniently located in the heart of downtown Norfolk and has the perfect ambiance for a Valentine’s Day experience with that special someone. We really wanted to provide a unique entertainment option in Hampton Roads for Valentine’s Day. The show is 21 and older, and people can attend as General Admission or with special Couples package options which include tickets for two, dinner & wine.

The Granby Theater and Mark Viera are a perfect match for a Valentine’s Day celebration. Mark has an incredibly diverse following and that’s exactly what Hampton Roads is. Many of his fans serve in our great country’s military, and Valentine’s Day is the perfect evening for our service men & women to come out for a great night of

Mark Viera. (COURTESY PHOTO)

laughs.

Y: Mark, why should people come to your show at the Granby Theater?What will they see, hear and experi-ence? What will they get out of it by attending?

Mark Viera: Thank you Tim for the very kind words. I am really looking forward to this Valentine’s Day celebrating it with everyone in the Hampton Roads Area. I think everyone near Norfolk or far should come to my show, because it’s the kind of funny that cleanses the soul. My show is a combination of my stories and how I love to immerse myself in the funniest of nuances.

Ithink that people leaving my show will feel lighter, in the sense that laughter evens the score in life. You come away knowing that taking things too serious is the end of fun as we know it.

Y: What are some of the topics that you will cover?

MV: The topics I’ll be talking about are

all influenced by life. I talk about raising a teenager in a pandemic, women being so special and awesome, getting older, love today and so much more.

Y: Can you talk a little bit about the process of structuring your mate-rial? Where do you pull your material from? How do you go about deciding location where you are performing to be better prepared for that audience?

MV: This is a great question and thank you. I truly enjoy telling my story from my Latino experience. My material is life experience based so I basically come into the show knowing what stories I want to tell.

Once I formulate the stories, it’s easy to bring the audience on the ride I want to take them on. I usually look at the local newspapers to see what’s going on in the local area and try to bring light to local stuff.

Y: Where were you born, what was your life like growing up and what you

decide to go into stand-up comedy?

MV: I was born and raised in the Bronx, NYC. Life was pretty awesome for me.

Ilived in a middle class neighborhood where sports was first, then everything else came after that. We were breakdancing, we were rapping and I was making everyone laugh. I got into Stand Up comedy when a guy at my gym saw me making a room full of people at the aerobics class laugh for 15 minutes. I had no idea he was the top black male model at the time. He spoke for me and got me a spot at Amateur Night at the Apollo. I got too nervous and backed out in the second round. I was only 19 years old. I would actually start Comedy 8 years later.

Y: Have you ever dealt with hecklers during your acts and if so how did you deal with it?

Turn to Mark Viera, Page 3

Pantheon, The World’s Fastest Multi-Launch Coaster, Debuts Next Month at Busch Gardens Williamsburg

By Cassady Watson

Busch Gardens® Williamsburg Media Office

WILLIAMSBURG, VA — Busch Gardens Williamsburg announced that Pantheon, the world’s fastest multi-launch coaster, will be available for exclusive early access rides

by Members on select dates starting March 4. The much anticipated coaster will open to all park visitors on March 25.

Traveling at speeds of 73 miles per hour, this coaster launches riders to new heights.

Harnessing all the speed and strength of five of the greatest Roman gods, the ride stands 180 feet tall, spans over 3,300 feet of track and features a 95° drop, 4 launches, 5 air-time hills and 2 inversions. Pantheon is Busch Gardens’ eighth coaster and elevates the park’s expansive collection of thrill rides. With a 52” height requirement, this attraction is perfect for thrill seekers to conquer together.

“The opening of Pantheon has been much anticipated, and we are thrilled to add such an innovative attraction to our thrill ride portfolio,” said Kevin Lembke, Busch Gardens Williamsburg Park President.

“With multiple launches, a beyond vertical drop, speed changes and other unique ride components, this coaster creates an unforgettable ride experience.”

Manufactured by Intamin Worldwide, the newest addition at Busch Gardens is a steel coaster design; combining a record-breaking display of strength, speed and power

to create the ultimate ride experience.

Pantheon incorporates Pluto, Mercury, Jupiter, Minerva, and Neptune, with an aspect of the track reflecting their respective powers.

In addition to Pantheon, the fun is amped up at Water Country USA in 2022.

Aquazoid Amped will debut this May as an immersive ride experience, featuring an all-new special effects show, pulse-pounding music and dynamic lighting effects.

Limited Time Offer With an action-packed line up in 2022, families can start the year with incredible savings on admission to Busch Gardens and Water Country USA. For a limited time, guests can save up to $35 on the purchase of a two-park membership. Members receive priority early ride access to new attractions like Pantheon and Aquazoid Amped, as well as receive 12 months of visits with special benefits including, free parking, up to six free guest tickets, savings on merchandise and more.

In addition to the unbeatable benefits of a Busch Gardens Membership, guests can also take advantage of these all-new thrills with a 2022 Fun Card. During the sale, guests can Pay for a Day and Play now through September 5 at both Busch Gardens and Water Country USA. For more information on the limited time sale, visit BuschGardens.com/WilliamsTurn to Pantheon, Page 3

Pantheon Sign. (KARA MARKLAND)

INSIDE: Check out Flagship Values, your source for automobiles, employment, real estate and more! Pages C6-7

2

The Flagship | www.flagshipnews.com | Section 3 | Thursday, February 3, 2022

Community Submit YOUR events, news and photos

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Please submit events here: www.militarynews.com/users/admin/calendar/event/ Please submit news and photos here: www.militarynews.com/norfolk-navy-flagship/submit_news/

Jay Lethal debuts for VCW in Norfolk

By The 757 Heater

Pro wrestling fans were treated to an incredible AEW (All Elite Wrestling) TNT Championship match at the Chartway Arena in Norfolk a couple of months ago when Jay Lethal challenged Sammy Guevara. This bout was so fantastic it garnered international attention, reigniting Lethal’s career mere weeks after he announced he was leaving his long-time promotion, Ring of Honor (ROH). Now Tidewater pro wrestling fans will have another opportunity to see Jay Lethal do what he does best at the Norfolk Masonic Temple for VCW (Virginia Championship Wrestling) on Saturday night February 5th! The Norfolk Masonic Temple is located at 7001 Granby Street in Norfolk right next door to Granby High School. Doors open at 6:30 PM for a special meet and greet with Jay Lethal and bell time is scheduled for 7:30 PM. Tickets for the event can be purchased in advance online at vcwprowrestling.com.

Jay Lethal will have his work cut out for him on Saturday night, as he locks up with Virginia native Logan Easton Laroux. Laroux is a long-time VCW competitor that just recently returned to the organization. In November, he scored a controversial victory over former WWE Superstar JTG at the very same venue.

“I don’t know why anyone would consider it controversial,” Laroux commented. VCW fans have disagreed with that assessment, as Laroux used an exposed turnbuckle bolt to his advantage enroute to victory. As his profile continues to rise, Laroux has competed on AEW Elevation twice over the last couple of months. A match against a star the caliber of Jay Lethal is the sort of exposure that could catapult his career into another stratosphere.

If you ask Laroux, he’s already arrived as pro wrestling’s next major player. All eyes are certainly on this main event and this author cannot wait to see it live.

Speaking of matches that you must see live and in-person, Jay Rios will also be making his VCW debut at this event against Gino Medina. Rios is an incredible athlete who competes regularly in Mexico and the southern United States. He’s another example of VCW bringing the best pro wrestlers in the world to compete for the Virginia fans. Gino Medina had one of the greatest matches in VCW history against “The Fallen Angel” Christopher Daniels in December. This contest was so good that Daniels grabbed the microphone afterwards to express just how impressed he was with Medina, shook his hand, and raised his arm despite “The Fallen Angel” being the winner.

Both Rios and Medina are known for their fastpaced lucha libre style, which is certain to have the crowd on their feet at the Norfolk Masonic Temple.

VCW Liberty Champion “Greek God” Papadon has earned the ire of the fans as of late.

Papadon was undefeated last year and unafraid of rubbing his winning ways in the face of every-

Jay Lethal. (JONATHAN MCLARTY)

(Jonathan McLarty)

one in attendance. Although he’s had some tough competition so far, his next opponent is literally his largest challenge to-date. Boar is six foot five inches tall and weighs close to three hundred pounds. He made a lasting impression in the inaugural Tidings of Destruction Derby Match, which inspired VCW officials to give him this championship bout. Some have drawn comparisons between this match and the mythological fourth labor of Heracles. In that tale, Heracles was tasked with heroically stopping the rampage of the Erymanthian Boar. Unlike the fable, Papadon will not be greeted as a hero in Norfolk. Time will tell if the “Greek God” can slay the mighty beast, or if Boar will stampede

over the champion.

“Mr. Xcellence” Brandon Scott and the 2021 Liberty Lottery winner Dirty Money have been engaged in a brutal feud for months. It all started when Scott broke the ankle of Dirty Money with a steel chair, resulting in surgery that kept him on the sidelines for some time.

When the two finally locked up in December, “Mr. Xcellence” used a steel chair again, only this time he pretended that Money struck him with it to win the bout by disqualification. In hindsight, he probably regrets this decision, as Dirty Money lost his temper and wailed on Scott’s ankle with the chair after the match was over. Due to the level of unpredictability in

their on-going conflict, VCW officials have decided that on February 5th they will compete in a match with no disqualifications or countouts. This one is sure to get out of hand in a hurry, but will it settle the score?

While we are on the topic of settling scores, there’s another grudge match taking place this Saturday night. VCW legend the “Platinum Icon” Phil Brown was attacked by “The Hoss of All Hosses” Devantes prior to his Liberty Title defense against “Greek God” Papadon.

This attack ultimately led to Papadon ending the three-year reign of Brown. Although Papadon has confirmed the two were not working together, Devantes hasn’t divulged any true motive for his actions. Perhaps we’ll finally get some answers when these two collide in the ring for the first time ever.

Another first on Saturday night will be the first-ever High NRG Rules Match in which the winners will receive a shot at the VCW Tag Team Championship held by Black Wallstreet. This match will be comprised for four tag team with only two men legal in the ring at a time. Although conventional tags are a part of the rules, if a wrestler is ejected from the ring and hits the floor, this will also constitute a tag. The next person in the ring will then be legal in the match. Whoever scores the first pin or submission will win the bout for their team. The four teams will be the Golden Pinky Society, Dezmon King and Isaiah Frazier, the New School Xpress, as well as Alex Devine and “Marvelous” Marvin Sylver.

VCW has been on fire lately with huge crowds and lots of online buzz from fans. If this year is anything like the last one, it’s going to be a can’t miss event on Saturday night. This author plans to be first in line and can’t wait to see you there!

Chrysler Museum of Art Spotlights the Impact of Sea-Level Rise and Climate Change in New Exhibitions

By Chrysler Museum Public Affairs NORFOLK, Va. — The Chrysler Museum of Art unites the work of artists and scientists to explore the effects of sea-level rise, tidal flooding and shoreline erosion in FloodZone: Photographs by Anastasia Samoylova and Waters Rising: A View from Our Backyard, both on view through May 29, 2022. From various sites in Hampton Roads and South Florida, these artists and researchers document, visualize and reflect upon the dire realities of our current climate crisis and its impact on communities along the U.S. East Coast, making palpable seemingly distant issues in our immediate environment and underscoring the urgent need for adaptation.

In FloodZone, the Chrysler Museum transports visitors to the vibrant yet vulnerable coastal region of Miami, Florida through Anastasia Samoylova’s striking and stirring photographic account of everyday life in a threatened coastal ecosystem. Her works catalog the physical and psychological effects of sea-level rise and climate change along South Florida’s receding shoreline, blurring the lines between paradise and catastrophe in a probing analysis of a climate in crisis.

Born in the Soviet Union, Samoylova moved to Miami Beach in 2016. After riding out Hurricane Irma in a mandatory evacuation zone—frozen traffic and depleted gas barring her escape—she wandered the deserted city to document the storm’s damages. Describing the harrowing experience, she says, “Miami Beach, usually packed with tourists, was a zombie city.

It felt apocalyptic. That’s when I realized I had a project.”

Samoylova uses her lens to explore the dissonant aspects of her sinking environment, where glistening high-rise condominiums tower over flooded streets, and real estate development continues unabated despite rising sea levels, persistent flooding and crumbling infrastructure. The resulting images consciously develop a visual inventory of daily experience at the water’s edge, exposing the signs of unease, trepidation and decay that pepper the flooding landscape.

Samoylova’s poignant and vastly emotive photographs reverberate beyond Florida’s shoreline, raising broad questions about our response to the inexorable and accelerating battle against rising seas.

Waters Rising is a collaborative project organized by both the Chrysler Museum of Art and Old Dominion University’s (ODU) Institute for Coastal Adaptation and Resilience (ICAR).

Yielding cutting-edge research on climate change, sea-level rise, green infrastructure and community resilience, ICAR leverages the disciplinary depth of ODU faculty to develop practical solutions to the unprecedented challenges facing coastal communities.

The research initiatives and creative projects undertaken by ICAR researchers are on view in the Chrysler Museum’s Focus Gallery, submerging viewers in the experts’ unparalleled efforts to reduce vulnerability and plan for the future. The exhibition presents scientific models, video simulations, photographs and artwork that provide insight into the causes and consequences of sea-level rise in coastal communities across Hampton Roads, bringing both immediacy and long-term perspective to the pressing issue.

Programming Curator Series: Art and the Environment Feb. 27, March 27 and July 17 3 p.m. | Kaufman Theater | Free for Museum members, $10 for non-members, Registration required* As the planet faces rapid changes as a result of human activity, many artists issue calls to action. While this is especially relevant today, artists have been grappling with these issues for centuries. Join the Chrysler curatorial team for lectures that examine various approaches artists take to explore themes of the environment.

• Turning Tides: Wetlands in American Art Across the 19th Century with Corey Piper, Ph.D., Brock curator of American art Feb. 27 | 3 p.m.

Uncover how artists such as Thomas Eakins, Martin Johnson Heade, John James Audubon and others present wetlands in their work. Early naturalists recognized marshes as preserves for rich biodiversity, while others saw them as wastelands—harbors for disease and degeneracy. The artists reveal how wetlands came to be valued and exploited during the 19th century, patterns of use and abuse that still endure in today’s era of sea-level rise and climate emergency.

• Capturing the Land: The Environment

in Photographs from the Chrysler Collection with Seth Feman, Ph.D., deputy director for art & interpretation and curator of photography March 27 | 3 p.m.

Seth Feman will present selections from the permanent collection that show the often-surprising relationship between photographs and the environment. See works by contemporary photographers who make ecocritical statements with their works as well as 19th— and 20th-century photographers who show awareness and, sometimes deliberate disavowal, of the human toll on the land.

• Look Around You: How the Environment Has Inspired Contemporary Glass Artists with Carolyn Swan Needell, Ph.D., the Carolyn and Richard Barry curator of glass July 17 | 3 p.m.

Learn about objects in the Chrysler collection that were made using various glassworking techniques—blowing, flameworking, kiln forming and hot sculpting—and discover how these artworks demonstrate the unique and intimate connections people form with their environments.

Living with Rising Waters: Symposium on Sea-Level Rise Science, Impacts and Solutions Feb. 12 from 11 a.m.—5 p.m. and Feb. 13 from 2 p.m.—5 p.m.

Free, Registration required* The Chrysler Museum of Art presents a two-day symposium examining topics illuminated in FloodZone: Photographs by Anastasia Samoylova and Waters Rising: A View from our Backyard. Together, the exhibitions offer searching analyses of two regions situated on the frontlines of climate change: Hampton Roads, Virginia and Miami, Florida. The first day of the symposium will feature three panels: Science & Solutions, Artistic Interpretation and Flooding Resilience & Social Equity. Hear from artists, curators, professors from Old Dominion University and others. On the second day, artist Anastasia Samoylova will discuss her photographic process during an artist talk at 2 p.m. and exhibition curators will be available in the galleries to engage with participants. The symposium will end with a screening of the short documentary Tidewater. For the complete schedule and to register, visit chrysler.org.

Anastasia Samoylova (American, b. Soviet Union, 1984), Camouflage, 2017, Edition 3 of 5 , Pigment print. (COURTESY OF THE ARTIST)

Tickle My Ears April 7 10:30 a.m. | Free Every year, Little Turtle goes on a trip through her beautiful ocean to visit her childhood home.

Will she be able to complete her journey despite all the plastics that have suddenly blocked the way? Find out in Little Turtle and the Changing Sea. After the story, see Maya Lin’s Caspian Sea, learn how to help the environment for Earth Day and create a sea turtle craft. Recommended for ages 2—5.

Chrysler Book Club: Parable of the Sower April 10 3 p.m. | Free, Registration required In a post-apocalyptic world of climate disaster and economic ruin, Lauren Olamina sets out on a quest to create a better future for her family and loved ones. Join the Chrysler Book Club via Zoom as we read this critically acclaimed and eerily relevant sci-fi classic, Parable of the Sower

by Octavia Butler. The Zoom link will be sent on the day of the event. *Prior to theater entry, please present proof of vaccination or results of a negative COVID-19 test taken within 72 hours of the event. Digital copies are acceptable.

www.flagshipnews.com | The Flagship | Section 3 | Thursday, February 3, 2022 3

Mark Viera from Page 1

(KARA MARKLAND)

Pantheon from Page 1

burg/limited-time-offers/.

Guests can visit www.BuschGardensWilliamsburg.com for more information and to purchase tickets, Fun Cards, Memberships, or tickets. Fans can stay up to date with park events, attractions and more by following Busch Gardens Williamsburg on Facebook, Twitter and Instagram.

MV: Hecklers don’t do well around me.

I hate to make someone the show, but I do not have an issue when I have to. Dealing with hecklers is a risk at every single show, but you have to build up thick skin and witty comebacks to keep the audience’s attention on you.

Y: Who were the comedians and or comedy TV shows that you enjoyed, listened to and influenced by and why?

MV: I grew up at a great time for Comedy on TV. Robin Williams was an alien, Tom Hanks was in drag, Eddie Murphy was doing hilarious sketches and Stand Up specials, Bill Cosby had the number one sitcom. It was a true lesson in what was funny. My biggest influence was Eddie Murphy.

Y: I see you loved the same type of shows I did from the 70s and 80s like “Carol Burnett”, “Sanford and Son”, and “Three’s Company”. What attracted you to those particular shows and do you find yourself referencing them in your material?

MV: I still love those shows today. I get my biggest act out influence from John Ritter. Every time I’m on stage I try to embody my best “Jack Tripper” up there.

That kind of physical comedy is rare now.

I love it.

Y: God Bless you and Thank you for your Command Performances for our US military overseas. Why did you decide to do those shows and can you share a couple of fond memories from those shows and the “Leatherneck” tours for the Marines?

MV: It is still one of my favorite things I’ve accomplished in my career. Those tours were fun and so enriching. I decided to do those tours because I knew I’d grow as a comedian and a person. One of my favorite stories is that I would sell my merchandise at some of these shows. It was a CD/ DVD comedy combination. Many of the marines didn’t have the extra money to pay and I’d make them beat me in a push up contest instead of giving me money. I’d be sore as heck but the bond I made with those Marines is forever.

Y: You have such a cool story with HBO Latino. Can you tell us how it all fell in place?

MV: HBO Diversity and the NY Latino Film Festival were having a contest for the next big LatinX Comedy star. I submitted a 5 minute comedy tape and became a finalist. A finalist show was held and I won the show and an opportunity to tape my very own Comedy Special for HBO Latino.

Y: Where are some of the coolest places that you have performed and why?

MV: I performed in Hawaii. It is as beautiful as it looks in movies and pictures.

Japan remains one of the coolest places I’ve

ever been. The culture there is amazing to witness first hand. Mt. Fuji is fantastic. Just about every place I’ve been to performing for our military has been incredible. I’ve been truly blessed in my career.

Y: Can you give me a wow, pinch me type moment or two in your career, that had you say, I can’t believe this kid from Bronx has just experienced this moment?

MV: Touring with the singer Marc Anthony was a pretty surreal experience because he is so beloved in the Latin community and Performing at Madison Square Garden with Gabriel “Fluffy” Iglesias. I still can’t really believe it.

Y: You have toured and are touring now, had specials on Showtime and HBO, guest starred on TV shows and sold a sitcom based on your life to Warner Brothers and Fox. What are you currently juggling on your plate?

MV: I’m still creating. New ideas for new shows and definitely another comedy special is in the works to hopefully be seen on HBO MAX in the future. I’m grateful to be back in VA performing for you guys. Everyone can find me on my website: Mark-Viera.com for upcoming shows and events.

Yiorgo is an arts, entertainment and sports writer. A stage, TV and movie actor, he is also a sports entertainer, educator, motivational speaker, writer, storyteller and columnist.

4 The Flagship | www.flagshipnews.com | Section 3 | Thursday, February 3, 2022

Food

(COURTESY PHOTO)

The Perfect Pancake for Your Valentine

By Family Features

Finding something unique and special to do on Valentine’s Day for your significant other can be a challenge. Every year, the day to celebrate love rolls around and every year it may seem like you’re out of ideas. Many people feel the same way.

However, with just a couple bowls, a cookie cutter and a skillet, your Valentine’s Day could start off a lot sweeter.

Try these Red Velvet Heart Pancakes, which are one of a kind and a delicious way to spend your morning with your loved one.

Celebrating the day of love has never been easier.

Start by combining flour, sugar, cocoa

powder, baking powder, baking soda and salt in a large mixing bowl.

In another bowl, whisk an egg and add buttermilk, butter, vanilla extract and a few drops of red food coloring. Whisk everything together and pour it into the first bowl of dry ingredients.

Prepare a skillet and grab a heart-shaped cookie cutter. Pour a small amount of batter into the cookie cutter in the skillet, let it cook for 2 minutes then remove the cookie cutter and flip. Let it cook for 1 additional minute.

Add your favorite pancake toppings like butter, syrup, powdered sugar or raspberries. In the end, you will have yourself a scrumptious breakfast, made with love and

as sweet as can be.

Kids also love the fun shape and color of this breakfast. It’s a neat way to have them help in the kitchen and make a meal for the whole family.

Valentine’s Day is a big reason to celebrate. You don’t have to stick to the same flowers and chocolates as last year. Mix it up with this delectable recipe meant to spread some love on a significant day.

Find more breakfast recipes and sweet treat ideas at Culinary.net.

Red Velvet Heart Pancakes Servings: 8-10 • 1 cup flour • ¼ cup sugar • 3 tablespoons cocoa powder

• 1 teaspoon baking powder • ½ teaspoon baking soda • ½ teaspoon salt • 1 egg • 1 cup buttermilk • 2 tablespoons unsalted butter, melted, plus additional for garnish • 1 ½ teaspoons vanilla extract • 30-40 drops red food coloring • nonstick cooking spray • syrup, for garnish • powdered sugar, for garnish • raspberries, for garnish In large bowl, whisk flour, sugar, cocoa powder, baking powder, baking soda and salt.

In medium bowl, whisk egg. Add buttermilk, 2 tablespoons butter, vanilla extract and food coloring; whisk until combined.

Add wet ingredients to dry ingredients and stir to combine.

Spray heart-shaped cookie cutter with nonstick cooking spray and place in skillet. Add enough batter to fill heart. Cook 2 minutes. Remove heart cutter. Flip pancake and cook 1 minute.

Serve with butter, syrup, powdered sugar and raspberries.

Note: If mixture is too thick, add water until desired consistency is reached.

mix well; set aside.

Place flour in shallow dish. In second shallow dish, beat eggs, milk, salt and pepper, to taste, until blended. Place breadcrumbs in third shallow dish. Dip each cutlet into flour then egg mixture then breadcrumbs to coat both sides.

In large nonstick skillet over medium heat, heat 1 tablespoon butter until hot.

Place half of cutlets in skillet; cook 3-5

minutes, or until golden brown and veal is cooked through, turning once. Remove cutlets; place on baking sheet.

Wipe out skillet with paper towel. Repeat with remaining butter and cutlets.

Place one slice cheese on each cutlet.

Bake 3-5 minutes until cheese is melted.

Transfer cutlets to plate and evenly top with tomato mixture; sprinkle with pine nuts, if desired.

An Elegant Veal Meal to Impress Your Valentine

By Family Features

Celebrating a special moment with your special someone this Valentine’s Day starts with a romantic meal. Cooking an elegant dish in your own kitchen offers a way to impress your valentine while enjoying the comforts of home.

Easy to make and ready in 30 minutes, these Pesto Caprese Veal Cutlets showcase the versatility and beauty of humanely raised veal in a flavor-packed recipe. One bite can transport you and your loved one from the kitchen to a garden in Italy.

For added fun, try making homemade pesto to mix with grape tomatoes for a burst of flavor. Top with pine nuts and serve alongside a fresh salad or your favorite pasta for an unforgettably romantic meal.

Find more Valentine’s Day dinner ideas at Veal.org.

Pesto Caprese Veal Cutlets Funded by Beef Farmers and Ranchers Prep time: 15 minutes Cook time: 15 minutes Servings: 6 • 1 pound veal cutlets (about 2 ounces each) • 1 pint grape tomatoes, chopped • 4 tablespoons prepared pesto • ½ cup flour • 2 large eggs • 2 tablespoons whole or 2% milk • kosher salt, to taste

(COURTESY PHOTO)

• freshly ground black pepper, to taste • ½ cup seasoned breadcrumbs • 2 tablespoons butter, divided • 6 ounces regular or part-skim fresh mozzarella, sliced into ¼-inch slices • 3 tablespoons toasted pine nuts (optional) Preheat oven to 350 F. Pound veal cutlets to ⅛-inch thickness.

In small bowl, toss tomatoes and pesto to

www.flagshipnews.com | The Flagship | Section 3 | Thursday, February 3, 2022 5

Health

Marines with 11th Marine Regiment, 1st Marine Division, participate in a regimental run to celebrate St. Barbara’s Day at Marine Corps Base Camp Pendleton, California, Jan. 13. (Marine Pfc. ADEOLA ADETIMEHIN, 1ST MARINE DIVISION)

A Healthy Mind and Body: The Psychological Aspects Weight Loss

By Jacob Moore

MHS Communications

Nutrition is a key component to maintaining a healthy body weight.

But experts say it’s a mistake to fixate solely on your diet.

There are a host of mental and psychological factors that impact weight, and getting those aspects of your lifestyle and fitness program on track can make all the difference in your longterm success.

Dr. Natasha Schvey, assistant professor of medical and clinical psychology at the Uniformed Services University of the Health Sciences in Bethesda, Maryland, says the best approach to improving your health is one that takes into account both mind and body.

How can your mental health impact your weight management efforts?

“I actually think it’s more important to focus on addressing some of the other possible targets of weight management rather than weight loss specifically — things like physical activity, addressing disordered eating attitudes and behaviors, such as crash dieting, reducing body dissatisfaction, and trying to improve ‘intuitive eating,’ which is essentially re-learning to eat according to your internal hunger and fullness cues,” said Schvey.

Addressing these items is an essential part of weight management, she explained. Although they may not change one’s weight specifically, they can reduce symptoms of depression, anxiety, and generally improve well-being and physical health, even in the absence of significant weight loss, she added.

“Long-term weight loss is incredibly difficult, if not virtually impossible, for many,” said

Schvey. “We really want to be clear that being unable to lose significant amounts of weight and sustain it does not reflect a lack of mental strength or resilience.”

There is often the misconception that weight loss is a reflection of willpower or discipline — basically, that you can’t lose weight because you don’t want to or you’re not trying hard enough.

“It’s really important to realize that significant weight loss is very, very difficult to maintain psychologically and physiologically,” she said.

“Even the best treatments aren’t particularly effective in the long run. That being said, even small amounts of weight loss can be accompanied by tangible and important health gains and benefits.”

Schvey explained how one of the best ways clinicians can support weight management is by helping clients to improve their body image and acceptance, and by helping them to address any underlying problems with eating behaviors.

“The number on the scale doesn’t really tell us a whole lot. It doesn’t tell us about the quality of our diets. It doesn’t tell us about our fitness.

And it doesn’t tell us about our overall health.”

It’s important to take a holistic approach to weight management programs, she said.

How canpeopletakea mentallyhealthy approach to their weight?

“Reframe the approach.”

Individuals often adopt weight management plans or programs with an “all or nothing” attitude.

“Rather than thinking, ‘I’m on a diet,’ or, ‘I’m off a diet,’ or, ‘I’m going to start a diet on this particular day’ — instead try to adopt approaches that are more sustainable in the long-term,” Schvey explained. “Also remember that weight is something that is largely

controlled by factors that may not be within our control like genetics.”

Environmental factors also play a huge part in our health. Individuals should take into account things like sleep and sedentary behaviors like watching TV or spending time on their phone or computer.

“Also remember that any one, two or even three meals or snacks among roughly 35 eating opportunities per week are not going to derail you or cause you to gain significant weight,” she said.

Many helpful strategies are irrespective of weight — like increasing physical activity, getting more social support, setting realistic, sustainable goals and making fitness a series of additions rather than subtractions from your daily life.

“What can I add on to what I’m already doing?

Can I drink more water? Can I cook more meals at home? Can I download a yoga app?”

Subtractions, she explained, would include cutting out certain food groups or reducing time with your family in order to work out. Integration is key.

How can losing weight make you feel better?

“There are obvious physical components to this, but weight can be a very fickle friend or foe,” said Schvey.

“If our goals are tied to the number on the scale then losing a couple pounds might make us feel ecstatic, but what does that say about us when the weight creeps up a little bit?”

Some of the benefits of healthier behavior include enhanced cognitive functioning, improved mood, better self-esteem, stress and anxiety reduction. It can also lower the risk of depression.

“On the other hand, with weight gain — especially for someone who is trying really hard to lose weight — it can feel very discouraging and they may interpret it as a reflection of themselves, their discipline, or their shortcomings as a person,” said Schvey.

“We know that weight loss is determined by a lot of other factors.”

Howshouldpeoplejudgetheirsuccess?

“On the clinical side, we have people who come in and they’ll say, ‘This is the number I want to be,’ and it’s even more complicated in the military because there are these ‘magic numbers’ and proportions that people need to obtain,” Schvey said.

She said a good way to assess a fitness goal is to evaluate whether it is, “Specific, Measurable, Attainable, Realistic and Time-bound, or SMART.” Why is this important to the warfighter?

“Obesity is the largest medical disqualifier for people interested in military service,” said Schvey. “Additionally, body weight does affect one’s military career and those who repeatedly fail their (weigh-ins or physical fitness tests) risk separation from the military or don’t qualify for opportunities for additional training or promotions.”

As a result of these semi-annual assessments, Schvey said they see a lot of what they refer to as “situational” eating disorders.

“These can be very problematic and very harmful for one’s health and can result in weight rebound — regaining and even exceeding the weight that you started out at, not to mention the impact to one’s mental health.”

According to Schvey, the military services have recently started to reevaluate some of their assessments and the possibility of associating their standards with an individual’s job duties, rather than their service branch as a whole.

“We want to ensure military readiness and fitness for duty but, at the same time, we want to make sure we’re not promoting dangerous behaviors or attitudes about what it means to be in shape.”

The ‘BodPod’ Measures Body Fat and FatFree Mass

By Janet A. Aker

MHS Communications

Step into this oblong, egg-shaped machine for just five minutes and you’ll receive a detailed analysis of your body composition measuring your fat mass and your fat-free mass, including blood, organs, and muscle.

Known as the “BodPod”, the device can quickly assess your body composition with a degree of accuracy that once required far more costly and cumbersome methods.

The BodPod is a next-generation body composition device that uses air displacement to measure the density of your whole body to determine body composition and resting metabolic rate.

The device offers a more sophisticated measurement of your body composition than the traditional metric of Body Mass Index, or BMI, which only measures weight with respect to height. BMI does not measure the amount of weight composed of fat versus fat-free lean muscle mass.

BMI is useful as a marker of health.

However, body fat percentage is a better indicator of an individual’s overall health.

The BodPod specifically measures body composition, and it uses different formulas based on ethnicity (which can account for differences in bone density and thoracic capacity, for example).

The BodPod system is in use at numerous Army and Air Force installations, including 35 Army Wellness Centers (AWCs)/Armed

Meagan Loughanne, a health educator at Aberdeen Proving Ground Army Wellness Center, Maryland, conducts a BodPod assessment on Sgt. Abdel P. Moluh.

Forces Wellness Centers (AFWCs).

Individual data can be tracked in a centralized data collection system, allowing any client to track his or her progress as they move from installation to installation.

For those who are claustrophobic, the device has a large window that may help reduce your anxiety about being in a closed-in space.

The assessment requires clients to wear Lycra or spandex on their body and head, such as a swimsuit and swimmer’s cap.

Army Wellness Centers/Armed

Forces Wellness Centers The BodPod can measure improvements in body composition as part of the wellness centers’ holistic approach to body weight management and healthy lifestyles. The device and all other wellness center services are available to all service members, their families, retirees and DOD civilians.

In addition to tracking an individual’s progress to become healthier, these wellness centers’ core programs include stress management, healthy sleep habits, nutrition, tobacco-free living, and other lifestyle habits that

can be markers for troop fitness and resiliency across the military.

Along with improving fitness, wellness center programs can directly impact readiness by reducing lost or limited duty time. The primary goals of the program are to reduce the risk of musculoskeletal injury, improve overall performance, and enhance the ability of individuals to maintain lifelong healthy behaviors.

Check out the location of your nearest wellness center or schedule an appointment. All 35 centers worldwide use the BodPod.

6 The Flagship | www.flagshipnews.com | Section 3 | Thursday, February 3, 2022

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www.flagshipnews.com | The Flagship | Section 3 | Thursday, February 3, 2022 7 Dogs, Cats, Other Pets

Dogs, Cats, Other Pets

Autos for Sale

Boats & Watercraft

BOXER

WHITE LAB PUPPIES

MERCEDES-BENZ 2016 CLSCLASS

1995 CENTURY 3000 CENTER CONSOLE 2-1996 Yamaha 250hp OB. Looks & runs great. $37,000. 757-621-5004

Mileage 51348 Fully Loaded $38.5K CLS 400 call 7573196278

MINI 2015 COOPER S

2 Females/ 1 male. Born 11/5/2021.

AKC Registered. 1st shots, wellness certificate, tails docked. Fawn $1200 COCKAPOO

Parents Are AKC/UKC Reg’d. Very Intelligent & Well Mannered. Which Is In Keeping With Their High Quality Breeding Backgrounds. Written Health Guarantee. 8wks old Ready Now! $1500. Call: 252-792-6211

GOLDEN RETRIEVER PUPS AKC certified, 7-8wks old, vet check up, 1st shots, dewormed. Reduced price, $750/ea.. 401-330-0066 GOLDEN RETRIEVER PUPS AKC certified, 8wks old, vet check up, 1st shots, dewormed. Reduced price, $750/ea.. 757-617-2881 GOLDEN RETRIEVER/LAB MIX Beautiful 8 week golden retriever/ yellow lab mix puppies. First shots and dewormed. $600/each. Call 757408-5252.

TOY FOX TERRIER

FORD 1956 THUNDERBIRD

Hardtop & convertible, 312 V-8, Continental kit, runs & looks great. $37,500. 757-675-0288. Va. Dlr.

HIRE

Good news.

Early home delivery.

757-446-9000 PilotOnline.com

IS WAITING Extend your reach. Access customized technology. Simplify your search.

jobs.pilotonline.com

PLYMOUTH 1966 BARRACUDA

Autos for Sale

BUICK 2001 CENTURY

4DR, 160k, runs good. $3,500 OBO Call 757-228-6656

DODGE 2021 CHALLENGER

1500 original miles, Scat Pack Package, 392 Hemi, factory warranty, sunroof, car cover, loaded, 100% brand new. Local, 1 owner. $51,500.

757-675-0288. Va. Dlr.

LEXUS 2015 LS 460

AWD, Beige/Gold, 58k miles, dealer serviced, garage kept. $37,500.

757-630-7444

MERCEDES-BENZ 1992

SL. 59K original mis., convertible/ hardtop, leather, gar kept, new insp, all serviced. Showroom new. Car cover. $10,900. 675-0288. Va Dlr

MERCEDES-BENZ 2000 M-CLASS

Born Jan 7 three female two males can be pick up after Feb 25, will have 1st sets of shot and Vet wellness visit

Classic, Antique Cars

We will purchase your collectible, classic, late model autos, we will come to you. Call 757-675-0288.

Cockapoo puppies. Born 12/6/21.

Family raised. Very fun and playful!

Vet checked. Up to date on shots and deworm medication. Health guarantee included. Male and female. $1,800 each. Call or text 757-3434683 for more information.

COCKER SPANIEL AKC, Joey Red & White, 2 Yrs, Big Brown Eyes, For A Loving Home. $250. uvamom54@cox.net for pics Call: 804-310-5952

Low miles, leather, new inspection, all serviced, auto trans, runs & looks great, S Package. $16,700.

757-675-0288. Va. Dlr.

YOUR PERFECT

Fast Back. Formula S Package, factory air, V-8, restored by local restoration shop. Runs great. $25,500.

757-675-0288. Va. Dlr.

Trucks and SUVs

TOYOTA 2020 TACOMA

Crew Cab. 18,000 miles. TRD Sport Package. 4WD. Leather, sunroof, navigation, factory warranty, like new. $44,900. 757-675-0288. Va. Dlr.

Auto Accessories, Parts, etc.

2022 TRAILER

Jump start your day.

Early home delivery 757-446-9000 PilotOnline.com

6x10 enclosed trailer, appearance package, side and back double doors. $4,700 call 8am-5pm 757-672-2801.

Wanted Automotive ABSOLUTELY ABLY ACQUIRING AUTOS All Makes & Models, Best Price Paid!!

FREE TOWING. 757-749-8035

55 AMG. Hand built engine & transmission. Heated leather seats, navigation, has used synthetic oil since new, perfect running condition. $8,000.

252-473-2282

AUTOS ACCEPTED-ANY YEAR Make or Model. Top Dollar, Fast, Free Towing. 757-737-2465, 252-232-9192

Early home delivery. 757-446-9000 or PilotOnline.com

Subscribe to The Virginian-Pilot today.

Fridays in The Pilot

Call 757-446-9000 or go to PilotOnline.com

Fun & Games

Sudoku

CryptoQuip

Last week’s CryptoQuip answer

Guy employed to sort our the confusing info gathered on recon missions: an intel processor.

LAST WEEK’S ANSWERS

Religious Services For your installation’s religious service times visit www.flagshipnews.com⁄ base_information⁄ religious_services

8 The Flagship | www.flagshipnews.com | Section 3 | Thursday, February 3, 2022