Washington Surveyor by USSGW

By MC3 Trey Hutcheson

PREPPING FOR THE PRT ARE YOU READY?

By MC3 Trey Hutcheson

FIGHTING OBESITY THE STARTLING FACTS

By MCSA Adam Ferrero

YOU ARE WHAT YOU EAT WHAT FOODS MAKE A BALANCE DIET?

The Washington Surveyor

Commanding Officer CAPT Glenn Jamison

Executive Officer

SAILOR

of the

WEEK

CAPT Colin Day

Command Master Chief CMDCM Maurice Coffey

Public Affairs Officer LCDR Gregory L. Flores

Deputy Public Affairs Officer LT Andrew Bertucci

Departmental LCPO MCCS Reginald Buggs

Divisional LCPO MCC Mary Popejoy

Editors MC3 Devin Bowser MC3 Kashif Basharat MCSN Julie Vujevich MCSA Adam Ferrero

Content MC2 Alora Blosch MC2 Jessica Gomez MC2 Bryan Mai MC3 Joshua DuFrane MC3 Jamin Gordon MC3 Shayla Hamilton MC3 Trey Hutcheson MC3 Alan Lewis MC3 Brian Sipe MC3 Kristen Yarber MCSN Michael Botts MCSN Oscar Moreno MCSN Marlan Sawyer MCSA Steven Young The Washington Surveyor is an authorized publication for Sailors serving aboard USS George Washington (CVN 73). Contents herein are not the visions of, or endorsed by the U.S. government, the Department of Defense, the Department of the Navy or the Commanding Officer of USS George Washington. All news releases, photos or information for publication in The Washington Surveyor must be submitted to the Public Affairs Officer (7726).

*For comments and concerns regarding The Washington Surveyor, email the editor at julie.vujevich@cvnit.navy.mil*

QM3 Imani Foley DEPARTMENT: Navigation WHEN I JOINED THE NAVY: 3 years ago. HOMETOWN: Dayton, OH FAVORITE PART OF JOB: “I really enjoyed having night watches when we were underway. I can remember being out on the water and how the moon shined off of the ocean was really pretty.”

On the cover: (Jan. 11, 2018) Photo illustration by Mc3 Devin Bowser.

PHOTO of the

WEEK

(Jan. 10, 2018) Adm. Bill Moran, the Vice Chief of Naval Operations, talks with Sailors during a tour. (U.S. Navy photo by MC3 Jamin Gordon)

QUESTIONS of the WEEK

What should you not apply the Emergency Water Activated Repair Patch to?

TEMPERATURES EXCEDING 300 DEGREES FAHRENHEIT, SYSTEMS EXCEDING 150 POUNDS PER SQUARE INCH AND FUELS, POTABLE WATER OR STEAM.

What is the purpose of an Equipment Guide List?

SAFETY

USED WITH A CONTROLLING MAINTENANCE REQUIREMENT CARD (MRC) WHEN THE MRC APLIES TO A NUMBER OF IDENTICAL PIECES OF EQUIPMENT

Q: What does WESS stand for? A:

WEB ENABLED SAFETY SYSTEM.

DEPARTMENT in the

SPOTLIGHT

(Jan. 11, 2018) QM2 Christopher Malenfant, QM2 Treonia Collier, QM3 Imani Foley, QM3 Moise Monestime and QMSA Marvin Augustin from Navigation department pose for a group photo. (U.S. Navy photo by MCSA Steven Young)

NAVIGATION By MCSA Steven Young

ailors aboard the Nimitz-class aircraft carrier USS George Washington (CVN 73) are capable of operating nearly anywhere in the world due in part to Washington’s Navigation department. These Sailors are responsible for the safe movement of the ship, and in turn the safety of all other Sailors onboard. Given the recent collisions of Naval vessels, the importance of well-trained and prepared navigation personnel cannot be overstated. “When we’re out to sea our main focus is to maintain safe navigation of the ship,” said Quarter Master 2nd Class Treonia Collier, the Leading Petty Officer of Washington’s Navigation department. “We have to make sure we’re looking out for anything that’s not on our charts and anything that’s not on our Voyage Management System (VMS). We’re also making sure that we don’t enter any territorial waters. Overall just maintaining safe navigation of the ship and making sure we don’t hit

anything.” The safe navigation of a multi-billion dollar warship entails several different techniques and procedures. These can range from using modern hi-tech equipment to methods that have been used for hundreds of years. “I really enjoy doing charts and celestial navigation,” said Quarter Master Seaman Apprentice Krystall Pierce, a Sailor assigned to George Washington. “We can use the stars and the position of the sun to find out where exactly we are or where we’re trying to go. We also get to use a lot of cool equipment like our Polaris, our Azimuth , binoculars and raising flags to symbolize different things.” While Quarter Masters often use technology and proven methods to aid in the safe movement of the ship, they occasionally have the opportunity to take a more hands-on approach. “I enjoy driving the ship even though that’s not what we do on a regular basis,” said Collier. “When we’re

underway the deck seaman drive the ship unless we’re pulling into port or doing a big evolution like Underway Replenishment (UNREP), then the master helmsman will take over. During other evolutions like [General Quarters], we’ll take over the helm. I also enjoy standing watch. During watch I get to use our equipment to directly determine if we need to pick up or reduce speed to stay on our plan of intended movement (PIM).” Since arriving in the Newport News Naval Shipyard for Washington’s Refueling and Complex Overhaul (RCOH), Navigation department’s duties have shifted quite drastically. The nearly four-year process leaves no necessity for navigation of the ship. “During RCOH the ship isn’t going anywhere, so we’re not doing anything that we generally do,” said Collier. “Right now we’re just doing a lot of training. We do weekly training with officers and the [Operations Specialists]. We have to know a little

about the radar systems that they use because our jobs go hand-in-hand with each other. Mostly we have to maintain our [Damage Control Petty Officer] maintenance. We don’t have any of our [rate specific] equipment such as our gyrocompasses, search lights, alidades or statometers, so there’s no maintenance for any of that. Right now we’re sending a lot of our junior Sailors out to sea to get training because there’s just not much going on as far as us doing our normal job.” Although Sailors in Navigation department aren’t actively navigating the ship, their duties are still just as vital. While undergoing RCOH it is just as important for Sailors to execute their tasks as if the ship were operational and underway. “It’s important for us to not become complacent,” said Collier. “When we’re out to sea a lot of us can get complacent. That’s not just us here in navigation, but Sailors in general. There can be this false sense of security that everything is just going to go smoothly and according to plan, but we all know that things can happen. We have to continue looking out for hazards and being aware of our surroundings because when you get complacent and too comfortable that’s when bad things can happen.” George Washington’s Navigation department carries a massive burden - the safe movement of the vessel and everyone aboard. The responsibility of safely transiting one of only eleven of the most expensive and capable warships in the world doesn’t faze them when it comes to keeping their ship and their shipmates out of harm’s way. With these Sailors consistently performing at a high level everyone aboard Washington can proceed with their duties knowing that their ship is in good hands and is always heading in the right direction.

(July 29, 2013) QM3 Jason Schutzman, left, looks through an alidade to monitor navigation points as the U.S. Navy’s forward-deployed aircraft carrier USS George Washington (CVN 73) arrives in Brisbane, Australia for a scheduled port visit. (U.S. Navy photo by MC3 Ricardo R. Guzman)

(July 14, 2015) QMSN Christian Burns uses a sextant to determine distance between the USS George Washington (CVN 73) and Military Sealift Command Fleet replenishment oiler USNS Rappahannock (T-AO 204) during a replenishment-at-sea as part of Talisman Sabre 2015. (U.S. Navy photo by MC3 Bryan Mai)

(Oct. 15, 2014) SN Thomas Giglio looks through binoculars while the Nimitz-class aircraft carrier USS George Washington (CVN 73) transits through the Basilan Strait. (U.S. Navy photo by MC3 Bryan Mai)

Fighting

Obesity

By MC3 Trey Hutcheson

ow that many of the Nimitzclass aircraft carrier USS George Washington (CVN 73) Sailors are working scattered throughout Hampton Roads, they typically grab a quick bite to eat at the nearest food truck or fast food place in town. Prior to entering Refueling Complex Overhaul (RCOH), Sailors had access to free grab-and-go snacks like granola bars and fresh fruit. With the new hectic work schedules that George Washington Sailors face, it is important that they keep healthy food choices, and an overall healthy lifestyle at the forefront. It is important for Sailors to maintain a healthy lifestyle in order to combat health conditions such as obesity, and remain fit for full duty. “Obesity has a tremendous impact on the Navy,” said Lt. Ruth Cortes, the female wellness doctor aboard George Washington. “If you are not well conditioned, you cannot perform any job well. We should all be capable of fighting fires, carrying injured on stretchers, running from an active shooter, and going up ladders and stairs without becoming short of breath.” Being overweight or obese may impede performance, lower quality of life and increase health problems. “Obesity is also a huge expense due to illnesses such as hypertension, diabetes and high cholesterol,” said Cortes. Although losing weight may seem daunting, by getting exercise, weight management is possible. According to www.med.navy.

mil, weight management is about reaching and maintaining a healthy weight for life. Engaging in a variety of moderate to intense aerobic, muscle strengthening, and functional body movement activities will help control a person’s weight. The Navy Operational Fitness and Fueling System (NOFFS) can assist by personalizing one’s workout routine with exercises that mimic their jobrelated movements, so their workout activities relate directly to their job demands. Regular physical activity reduces the risk of many adverse health outcomes and increases life expectancy. Sailors that are dedicated to physical fitness know that sometimes sacrificing personal time is necessary. “If I can’t go with my command, I make sure that I make the time after work because it is very important,” said Chief Aviation Boartswain’s Mate Equipment Mckenzie Rhymer, the Command Certified Fitness Leader (CFL) for George Washington. In addition to exercising to maintain weight management, healthy eating is another way to manage one’s weight. According to www.med.navy. mil peak performance relies on, healthy eating and living a balanced lifestyle,”. Eating healthy means consuming a variety of nutritious foods and beverages, limiting intake of saturated fats, added sugars, and sodium, keeping trans fat intake as low as possible, and balancing caloric intake with calories burned

to manage body weight. People can eat healthier by avoiding oversized portions, making half the plate fruits and vegetables, making at least half of grains 100% whole grains, switching to fat-free or low-fat milk products, choosing low-sodium food, not skipping meals, especially breakfast, and drinking water instead of soda or sugary drinks. “The Navy has been trying to help combat obesity by making healthy options available in the galley and helping Sailors make good choices through nutrition labs posted,” said Cortes. George Washington also offers many resources to assist those struggling with obesity or weight management. “Through medical, we are able to help patients struggling with obesity by referring them to a nutritionist, and helping them understand barriers that are interfering with weight loss,” said Cortes. “The command physical therapist is another resource that helps with recovering from injury faster to help lead an active lifestyle. Many who become injured feel they have limitations, and don’t know how to exercise to maintain weight.” The Navy’s fight against obesity is always an ongoing struggle, but that does not keep the Navy from trying new ideas. With healthy eating options and free gyms provided by the Navy, weight management is achievable. Beating obesity is not an easy goal to accomplish, but with the right attitude and using the resources provided, George Washington Sailors can beat anything.

(Jan. 3, 2018) SN Casey Leetaveon performs shoulder presses. (U.S. Navy photo by MC3 Trey Hutcheson)

Prepping for the

PRT

By MC3 Trey Hutcheson

s the year comes to a close it is important to remember to maintain physical readiness. With all the holiday feasts and celebrations over with Sailors aboard the Nimitz-class aircraft carrier USS George Washington (CVN 73) should remember that the Physical Readiness Test (PRT) will be coming before they know it. The PRT is a three-part evaluation that tests Sailors in cardiovascular, core and upper body strength. Sailors receive a score on how well they perform in those categories. When Sailors do not stay in shape and do not plan before the PRT they typically fail or do not perform as well as they should on the PRT. “Most Sailors wait until only a couple of weeks before the PRT to start preparing for it,” said Aviation Boartswain Mate

Equipment Chief Mckenzie Rhymer, the Command CFL for George Washington. “One-way people can prepare for the PRT is by maintaining their physical fitness and stay in shape,” said Aviation Ordnancemen 3rd Class Yahamoni Johnson, an assistant certified fitness leader (ACFL). “I tell people that I help that you don’t need to go to the gym every day, but at least get some physical activity every other day. Explore other means of cardio like swimming, elliptical, and biking. Do whatever works for you to keep you going back to the gym.” “If you want to do better than the bare minimum you have to start working out prior to the PRT,” said Rymer. “As far as the PRT is concerned and physical fitness itself, we recommend working out three times a week for about 45 minutes to an hour

each time. I recommend for people that typically don’t go to the gym to start going 10 weeks before the PRT. That will give you plenty of time to get prepared for the PRT.” In addition to staying in shape to maintain preparedness for the PRT, Sailors can also have a plan for the PRT to increase performance. “Don’t just wait for a couple weeks out from the PRT to jump on the bike, because it’s not going to work out,” said Rymer Most of the Sailors that choose to do the bike for the cardio portion of the PRT do not know how many calories they need to burn, said Rymer. About 75 percent of the failures come from people straight out of boot camp and want to do the bike. The Physical Readiness Information Management (PRIMS) is a very important

(Jan. 3, 2018) ET3 Terrence Redfield from performs push-ups. (U.S. Navy photo by MC3 Trey Hutcheson)

resource. PRIM’s offers information about the PRT, workout information, and Sailors can see how many calories they need to burn if they choose to do the bike.

“If you are struggling with your PRT or need some help reaching your goal Sailors need to talk to their department CFL or ACFL and they will be able to assist you in setting up a plan,” said Rymer.

The PRT will be starting up again in March for Sailors aboard George Washington and by following the advice from ACFLs and CFLs George Washington Sailors will be successful.

(Jan. 3, 2018) Sailors aboard the Nimitz-Class aircraft carrier USS George Washington stretch after exercising. (U.S. Navy photo by MC3 Trey Hutcheson)

Using your

By MCSN Michael Botts

The chain of command is the primary source for answers to any questions Sailors might have.

unior Sailors who are new to the Navy are going to have many questions that they will need answered when they get to their first command. The best way for those Sailors to get their questions answered correctly, and in a timely manner, is by properly using their chain of command. A Sailorâ&#x20AC;&#x2122;s direct chain of command

Sure... You could ask the CO your questions,

But... First, you can talk to your...

Department Leading Work Leading Leading Chief Center Petty Officer Petty Officer Chief Petty Supervisor Officer

will depend on their department and their division. The chain of command serves as a liaison for Sailors who may need help with anything from getting settled in as a new check-in, to getting various qualifications. While a Sailor’s departmental chain of command may serve as the first line of defense, they’re also a bridge to other leadership at the command. “We have a chain of command so that new Sailors know who they are supposed to be asking their questions to,” said Operations Specialist 2nd Class Nicholas Garcia, a Sailor aboard the Nimitz-class aircraft carrier USS George Washington (CVN 73). “Any questions that a junior Sailor may have can be answered by someone in the chain, and if they don’t know the answer, they can get in contact with someone who does have the answer.” With their combined knowledge, the chain of command can answer most questions junior Sailors may have. “I use my chain of command mostly for their accumulated knowledge on a

Divison Officer

subject. Whenever I have a question about something pertaining to my job, or something that is coming up in the future, I rely on them as well,” said Information Systems Technician 3rd Class John Broge, a Sailor aboard George Washington. In addition to using the chain of command, Sailors can look to their shipmates for guidance and assistance as well. Other Sailors who have been in the department for a while typically have a strong knowledge base that can prove to be helpful to newer Sailors. “When I first got to the ship, I mostly would ask other junior Sailors in my shop who have been here for a while any question I had,” said Broge. “Most of the time they would have the answers I needed, and if they didn’t have the answers, then I would go to someone higher ranking to get my questions answered.” Using all available resources can be helpful, however, it’s important to remember to include the chain of command. Not properly using the chain of command can result in mis-

Department Heads

Command Master Chief

information and a lack of communication from the top down. “A potential downside from not using your chain of command is a lack of communication in the division as a whole,” said Broge. “If the chain is being left in the dark there is no way they can help you. Circumventing the chain of command can result in getting wrong answers, and if you relay those answers to others who may have had the same question, nobody is going to have the correct answer.” The chain of command is the primary source for answers to any question Sailors might have. They also offer alternate resources a Sailor might need during their time in the Navy, such as career counseling, mentorship and any family issues a Sailor may have. Join the conversation with GW online at www.facebook.com/USSGW and www.twitter.com/GW_CVN73. For more news from USS George Washington, visit www. Navy.mil/ local/cvn73/.

Executive Officer

Commanding Officer

(Jan. 11, 2018) CS2 Symone Ellison places pans of salad toppings in the salad bar.

You Are What You Eat W By MCSA Adam Ferrero

e are what we eat. It’s a phrase many of us have heard before, but what does it really mean? According to the MyPlate website (www.choosemyplate.gov), the human body is made from the nutrients extracted from foods, so the nutritional content of food determines the composition of cell membranes, bone marrow, blood, and hormones. To that end, our bodies are literally manufactured out of the food we consume. Put simply, a healthy, balanced diet promotes a wellconstructed body, and “junk food” diet promotes the opposite. Lt. Ruth Cortes, a physician assistant aboard the Nimitzclass aircraft carrier USS George Washington (CVN 73), said that service members could especially struggle with this due to long hours and limited time. “They’re eating a lot of fast food, doing whatever’s the quickest,” said Cortes. “Carbs shouldn’t be a

mainstay of your diet. You need to eat foods with more of a nutritional impact because they have the vitamins and minerals you need.” But what foods make a balanced diet? At the core of a balanced diet are foods that are low in unnecessary fats and sugars, and high in vitamins, minerals and other nutrients. Fruits, vegetables, grains, proteins and dairy are all essential parts of a balanced diet. According to MyPlate, fruits and vegetables are an excellent source for potassium, dietary fiber, vitamin C, and folate (folic acid). People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. The culinary specialists aboard George Washington take extra care to ensure the foods they serve are nothing less than nutritious. Serving nutritious food not only helps keep Sailors mission-ready, but also helps

ensure their good health. Dark leafy green vegetables such as spinach, kale or green beans generally contain the most nutrition. Fruits are high in sugar, but the sugar is natural, making them healthier substitutes to sugary desserts. “We use recipe cards to make sure we’re cooking with the correct amounts of ingredients, like salt, sugar and fat, while making various foods,” said Culinary Specialist Seaman Carlton James, a Sailor aboard George Washington. “We want to make sure that the Sailors’ salt and sugar intake aren’t too high because people may have health conditions like high cholesterol or high blood pressure. It’s important that we cook with safe and proper amounts.” In addition to recipe cards, the galley also furnished each table on the mess decks with a nutrition sheet and a go green card. “We have a nutrition sheet on every table, as well as go green cards,” said James. “The go green

cards break down how often you should eat foods from various food groups. The green represents foods like fruits veggies, and they should be eaten daily. The yellow represents foods that should be eaten in moderation like beans and potatoes, and the reds represents foods that should rarely be eaten like meats and high calorie foods. In the galley, we make sure to serve a variety of foods from vegetables to starches.” While many people love their starchy foods, like James and Cortes stated, they should be eaten in moderation. “Avoid white, starchy foods, like white bread and pastries,” said Cortes. “You don’t need to deprive yourself completely of things you like, but practice moderation, and ensure you’re eating whole grains and getting proper nutrients.” Another source of several vital nutrients are proteins. According to MyPlate, proteins function as building blocks for

bones, muscles, cartilage, skin and blood. They are also build enzymes, hormones and vitamins. Meat, poultry, fish, dry beans and peas, eggs, nuts and seeds supply many nutrients are all sources of protein, although some meats such as beef, pork and lamb should be eaten in moderation. Fatty cuts of these meats are high in saturated fat, and they increase the risk for coronary heart disease. Rounding off a well-balanced diet is the dairy group. The MyPlate website says that dairy products include calcium, potassium, vitamin D, and protein which the body uses in building bones and teeth and in maintaining bone mass, especially calcium. This is especially true during childhood and adolescence, when bone mass is being built. Intake of dairy products is also associated with a reduced risk of cardiovascular disease, type 2 diabetes, osteoporosis and lower blood pressure in adults.

Some Sailors may find the idea of learning better nutritional habits to be a daunting one. Luckily, the Navy has resources available to help. Cortes said that Sailors can go to medical where they can get advice, or be referred to a nutritionist that can give them feedback on what changes they should make in their diet. Command Fitness Leaders are another excellent resource for information, both on exercise and nutrition. Eating right may seem difficult at times. In a fast-paced military environment, the food you eat may even seem like a lesser priority to work. It’s far from something to forget though. Eating proper foods in moderation builds up the body to perform at peak efficiency, and helps keep Sailors healthy. Healthy. Happy. Productive. For more information on nutrition, visit the MyPlate website at www.choosemyplate.gov.

NAVY NEWS R

etired Rear Adm. Robert J. Bianchi, chief executive officer, Navy Exchange Service Command (NEXCOM) announced the conclusion of the Navy Working Uniform (NWU) Type III uniform rollout. This final rollout began Monday, Jan. 8, ahead of schedule in Navy Region Northwest, Mid-Atlantic, Japan, Korea and Naval District Washington. This concludes the rollout of the Type III uniform in all NEX stores throughout all Navy Regions. “At NEXCOM we are proud to support our deserving Sailors and families,” said Bianchi. “A key part of our mission is to provide the Navy’s newest uniforms to our Sailors, and so we’re excited to roll out the Type III uniform earlier than originally planned.” Tom Jacobsen, NEXCOM Tidewater District vice president explained that, “NEX associates in the region are eager to assist Sailors who have any questions on the manner of wear of the Type III uniforms.” Jacobsen said, “Our NEX uniform associates are subject matter experts and have all the necessary guidance to help any Sailor with concerns regarding sizing or fit. We will continue to support our Sailors to ensure they look sharp in the new Type III uniform.” Mallory, a Navy Lt., purchased her new Type III uniform at NEX Norfolk Monday morning. She said, “NEX Norfolk was fully stocked and the NEX uniform associates were incredibly helpful and pulled a variety of sizes to ensure a correct fit.” “Throughout the region we are pre-

NEXCOM CEO Announces Early Rollout of Type III Uniform to All Navy Regions By Courtney Williams, NEXCOM Public Affairs Officer

pared, fully stocked and ready with the Type III uniform,” said Jean Bergquist, NEXCOM Northwest District vice president. “We have the greatest job and that’s to serve our Sailors, so we continue to stock our shelves and assist our customers with any and all uniform matters.” In accordance with NAVADMIN214/17, individual commanding officers will determine certain items for wear at their commands, such as the color/type of boot and ballcap. On Oct. 1, 2017, Recruit Training Command Great Lakes began issuing the Type III uniform with black boots to all new recruits and by Oct. 1, 2019, the Type III uniform will be a mandatory seabag item for all Navy Sailors.

Type III uniforms will be available for purchase online at MyNavyExchange. com by the end of January. As the NEX rolls out the Type III within each region, the legacy NWU Type I “blue camouflage” uniforms will be removed from the NEX shelves to make room for the Type III NWUs. However, Sailors will still be able to purchase Type I components by calling the NEX Uniform Support Call Center at 877-810-9030 in the continental United States and 001-877-432-1736 overseas. For more news from Navy Exchange Service Command, visit www.navy.mil/ local/nexcom/.

(Nov. 14, 2017) Recruits march down the street at Recruit Training Command (RTC) while wearing the Navy Working Uniform (NWU) Type III uniforms. (U.S. Navy photo by Scott A. Thornbloom)

CVN

HEALTH/WELLNESS GETTING TO KNOW GO FOR GREEN® Foods and beverages are labeled with two kinds of symbols: Based on nutrition quality:

Based on sodium (salt) content:

SODIUM (salt)

GREEN • Least-processed, whole foods • Nutrient-packed • High in fiber • Low in added sugar • Healthy fats

YELLOW • Foods with some processing • Some healthful nutrients • Lower in fiber • Added sugar or artificial sweetener • Poor-quality fats

LOW

MODERATE

HIGH

Watching sodium? These symbols indicate whether a food has Low, Moderate, or High amounts of salt. The amount of salt you need depends on your health, activity, and environment. Look for the Food Cards identifying foods at your dining facility.

• Most-processed foods, often with multiple unhealthy ingredients • Lowest in nutrients and fiber • Added sugar or artificial sweetener • Excess fat, trans fat, or fried foods

hprc-online.org/nutrition/go-for-green

GETTI

Foods an

Based on n

GRE

• Least-pr • Nutrient • High in • Low in a • Healthy

YEL

• Foods w • Some h • Lower in • Added s artificial • Poor-qu

• Most-pr often wi unhealth • Lowest • Added s artificial • Excess or fried