WASHINGTON SURVEYOR THE
JunE 16, 2017
By MC3 Carter Denton
SELF-Enhancement
THROUGHFITNESS GW SAILORS STAY ACTIVE THROUGH FEP
By MC3 Joshua DuFrane
CHASINGTHEACE THE NICHE OF DISK GOLF
By MCSN Kristen Yarber
FROMTHESHIP
TOTHEFIELD GW REACTOR DEPT. PLAYS SOFTBALL
On the cover: (June 11, 2017) AE3 Caelin Hargrave putts his disc from the fairway towards the basket at Bayville Disc Golf Course in Virginia Beach, Virginia. (Photo by MC3 Joshua DuFrane)
PHOTO of the DAY
(June 12, 2017) AO3 Jordan Ahline, left, and GM2 Harrison Ellis, fold the ensign after evening colors. (Photo by MC2 Alora Blosch)
The Washington Surveyor Commanding Officer
Executive Officer
Command Master Chief
CAPT Glenn Jamison
CDR Colin Day
CMDCM James Tocorzic
Public Affairs Officer
Deputy PAO
Media DLCPO
Media LPO
LCDR Gregory L. Flores
LTJG Andrew Bertucci
MCC Mary Popejoy
MC1 Alan Gragg
Staff
Editors MC2 Jennifer O’Rourke MC3 Kashif Basharat
MC2 Alora Blosch MC2 Jessica Gomez MC2 Kris Lindstom MC2 Bryan Mai MC2 Jules Stobaugh
MC3 Devin Bowser MC3 Carter Denton MC3 Joshua DuFrane MC3 Jacob Goff MC3 Shayla Hamilton
MC3 Brian Sipe MC3 Anna Van Nuys MCSN Jamin Gordon MCSN Alan Lewis MCSN Oscar Moreno
MCSA Julie Vujevich MCSN Kristen Yarber
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 kashif.basharat@cvn73.navy.mil*
(June 8, 2017) ETN1 Dianna Pelton, foreground left, and MM3 Class Savannah Maes, foreground right, assistant command fitness leaders, lead Sailors in an exercise during a command Fitness Enhancement Program session. (Photo by MC3 Carter Denton)
SELF-ENHANCEMENT
THROUGHFITNESS GW SAILORS STAY ACTIVE THROUGH FEP By MC3 Carter Denton
S
ailors aboard the aircraft carrier USS George Washington (CVN 73) can participate in the ship’s command Fitness Enhancement Program (FEP), the command’s action plan to maintain and improve the fitness and health of the entire crew. Sailors maintain their physical fitness in order to ensure mission readiness by conducting bi-annual physical fitness assessment (PFA). FEP is one way for Sailors to prepare for the PFA. The program is available on a voluntary basis for all Sailors but it is mandatory for Sailors who do not achieve a high enough score on the latest PFA cycle. “The importance of coming to FEP is to improve your overall fitness,” said Aviation Boatswain’s Mate (Handling) Airman Dominique Simmons, a
George Washington FEP participant. Even if Sailors aren’t concerned about their ability to pass the PFA, FEP can still provide an avenue for self-improvement. Command fitness leaders (CFLs) can educate participants on maintaining their health through nutrition and exercise. “I enjoy FEP because it’s an opportunity to try my hardest and better myself for my future because I want to stay in the Navy,” said Simmons. One of the advantages of FEP is Sailors can draw support from their shipmates who also participate. “It can be hard to motivate yourself working out alone,” said Machinist Mate 3rd Class Savannah Maes, a George Washington assistant command fitness leader (ACFL). “Working out in a group you have someone next
to you who is doing the same thing and can hype you up.” FEP is led by CFLs, ACFLs or a Morale, Welfare and Recreation (MWR) representative. “This is my favorite thing to do and I love to help people,” said Electronics Technician (Nuclear) 1st Class Dianna Pelton, a George Washington ACFL. “Our Sailors who are working to stay in standards or to pass their PFAs come to FEP and we work with them and train them.” George Washington FEP is held Monday through Friday at 6 a.m. to 7 a.m. and 2:30 p.m. to 3:30 p.m. For more information, contact your CFL, ACFL or MWR representative. You can also visit www.navyfitness.org to learn more about the fitness programs available to Sailors.
(June 8, 2017) ETN3 Zackary Fowler hits a ball while playing for the CVN 73 White Owls. (Photo by MCSN Kristen Yarber)
FROMTHESHIPTOTHEFIELD GW REACTOR DEPT. PLAYS SOFTBALL By MCSN Kristen Yarber
S
ailors from the reactor department of the aircraft carrier USS George Washington (CVN 73) have a unique way to blow off steam: playing softball. Electronics Technician (Nuclear) 2nd Class Alexander Kersey, reactor department’s Morale, Welfare and Recre-
ation representative, started the departmental team, the “White Owls,” five weeks ago. Kersey played baseball throughout high school and is now the team’s captain. “It’s a pretty good morale-booster,” said Kersey. “In reactor we spend all
day in the bottom of the ship working. So we can get out here and actually play softball and have some fun.” The team has played six games so far, and even designed their own jerseys. Different teams from other ships come out to play, bringing some friendly competition to the field.
(June 8, 2017) ETN2 Alexander Kersey takes a final look at the lineup card before the game. (Photo by MCSN Kristen Yarber)
“We come out here, and we form a team, aside from being a division. It builds more of a friendship, more comradery.” -ETN3 Zackary Fowler
“It’s a great way to blow off steam,” said Electronics Technician 3rd Class Zackary Fowler, a White Owls teammate. “Working in reactor can be very stressful and it’s nice to come out here, run and sweat a little bit, and have a good time.” They start by warming up for about an hour before the game, tossing softballs back and forth. Some players grab bats and practice their swings. About thirty minutes prior to the game, Kersey checks the lineup card and makes sure everyone knows where
they need to be. He relays the strategy to his teammates and shares words of encouragement. A few minutes before game time, families and friends of the White Owls arrive and sit in the stands. They have cameras ready in hand for the upcoming game. Once it begins, they all start to work as a team and communicate with each other. “We come out here, and we form a team, aside from being a division,” said Fowler. “It builds more of a friendship,
more camaraderie.” Although the team is intently focused on the game, everyone remembers it’s all in good fun. “We’re not worried about winning,” said Kersey. “We have a lot of new people. It’s good times.” The fields are located across the street from Pierside Lanes, on the corner of Virginia Avenue and B Avenue. The schedule of the games varies, so Sailors can contact Kersey for dates and times. Everyone is welcome to come out and support the CVN 73 White Owls.
CHASINGTHEACE By MC3 Joshua DuFrane
324
feet. Par 3. In-between the tee-pad and chain-link basket lies trees and bushes, varying in all shapes and sizes; standing in defiance to the disc as it is hurled through the air. Shouts echo across the field as players narrowly miss an approach shot followed quickly by heckling and jeering. Such is the life and fun for
rieties are color coded, to help players distinguish between the different options available to them for each hole. There are shorter distance positions, yellow’s tee-pad to yellow’s basket (yellow to yellow), or longer distance positions, red’s tee-pad to red’s basket (red to red); however, if players wish to mix things up, yellow’s tee-pad to red’s basket (yellow to red) or red’s
or approach discs are a little thicker around the rim of the disc, typically meant to be used on fairway shots after the initial drive shot. The last variation of discs is the putter, a fat-rimmed disc that travels at a slow pace but has great accuracy from a short distance. Aviation Ordnanceman Airman Alex Wisor steps up the tee-pad and studies the shot he is about to take.
“If you like sports or are even a little bit competitive you’ll be hooked on this game the second you play it.” -AOAN Alex Wisor
those participating in disc golf. As groups progress throughout the course, a new group arrives. Sailors from the aircraft carrier USS George Washington (CVN 73) gather around hole one’s tee-pad and begin to decide the layout for the course they are going to play. For each hole on the 18-hole course, there are many varieties of shots players can choose from. The va-
tee-pad to yellow’s basket (red to yellow) may be played as well. The Sailors decide which version of the course they are going to play for the day and begin pulling their drivers out of the bags. There are three different types of discs players can chose from; drivers are thin, narrow discs designed to cut through the air at fast speeds to ensure maximum distance. Mid-range,
Taking in the wind speed and direction, he lines up his shot and, with a four-foot run-up, snaps the disc out of his hand towards the basket. “I’ve been dabbling in and out of disc golf for several years,” said Wisor. “Consistently though, I’ve been playing for about two years. My friend, Dan Hill, got me really into disc golf. He is the master. Playing with him is great competition and drives me to get
better.” As the disc soars through the air, the group of Sailors watches in anticipation to see the result of the flight. The frisbee narrowly misses several trees and manages to land only meters away from the basket, invoking immediate cheers from Wisor and the other Sailors playing with him. “Disc golf is a really good hobby to spend my free time doing,” said Aviation Electrician’s Mate Airman Carlos Arevalo, a George Washington Sailor and friend of Wisor’s. “The hardest part of this sport is ‘running chains,’ going after my first ace (hole in one) and I am always trying to get better and improve my scores for the round.” Moving from one hole to the next, the pressure of getting the best score out of the group starts to build on the Sailors. “‘Don’t mess up this throw,’” said Aviation Electronics Technician 3rd
Class Caelin Hargrave, another George Washington Sailor. “That’s what goes through my head as I’m looking at the shot I’m about to make. Stay consistent. I just try and clear my head and make the shot I know I can do.” After each hole is completed, the group of Sailors walks to the next hole, all of them asking what each other’s respective scores are for the round, making sure they know who has the advantage over whom. “I keep coming back because I have to get better at this game,” said Arevalo. “I need to be able to compete with these guys (Wisor and Hargrave.) I can’t let them get better than me. It’s fun to challenge myself and see where I can improve my game compared to the last time I played.” Discs are relatively cheap, ranging from $10 to $20, making the sport of disc golf an inexpensive pastime for Sailors to easily pick up and enjoy in
their free time while also providing the added health benefit of exercise. “Come out and try it,” said Wisor. “It’s a good hobby and it will keep you out of trouble. If you like sports or are even a little bit competitive you’ll be hooked on this game the second you play it.” Approaching the last hole builds insurmountable pressure for the group of Sailors. With scores within two strokes of each other, this last hole really determines who will walk away with the pride of taking first place, and who will receive the next round of trash talking for not playing the best. The smallest mistake, messing up the drive from the tee-pad or missing a 10-foot putt could be the difference between going home in first place or coming in last; at the end of the day though, it’s all about the camaraderie built through friendly competition with shipmates.
(June 11, 2017) AOAN Alex Wisor putts his disk. (Photo by MC3 Joshua DuFrane)
(June 11, 2017) AEAN Carlos Arevalo putts his disk. (Photo by MC3 Joshua DuFrane)
FITNESSFOR GEORGEWASHINGTON SHOW US WHAT YOU GOT! MCSA Julie Vujevich
N
aval Station Norfolk’s athletic centers Waterfront Athletic Complex Q-80, Naval Station Norfolk Gymnasium N-24, and McCormick Sports Center feature numerous opportunities for Sailors to enhance their physical fitness. The athletic centers at Naval Station Norfolk typically feature indoor tracks, cardiovascular equipment, strength training machines, free weight equipment, indoor basketball
fitness tools are available for Sailors. Huntington Hall also maintains a synthetic field, designed for football and soccer, that is surrounded by a 300 meter rubberized running track. “The programs we have are probably the best in the region, in my opinion,” said Phillip Gomez, a recreational assistant at Q-80. “MWR (Morale, Welfare and Recreation) goes far beyond trying to help and provide as much service that we can to the active military.”
programs, and the training through MWR is really great.” The centers offer numerous classes each week for active duty personnel and their families including, but not limited to, Yoga, High Intensity Interval Training (HIIT), Piloxing, Prenatal and Postpartum Fitness, Explode Power Conditioning, Real Ryder Cycling Class, Intro to Weight Lifting, and Ladies and Weights (LAW) Power Hour. “For me, working here is person-
“The programs we have are probably the best in the region, in my opinion.” -Phillip Gomez courts, racquetball courts, and group exercise rooms. Located on the facility grounds, Sailors can find outdoor basketball and tennis courts and nearby softball fields. Locker rooms with showers and a sauna are also available for use. At the Huntington Hall Fitness Center in Newpor News, Sailors have access to a variety of functional fitness equipment and programs, which support the most current fitness development regiments. Standard cardiovascular and weight equipment, rowers, ropes, free weights and other
At some of the centers, nutrition classes, the Navy Operational Fitness and Fueling System (NOFFS), Fitness Enhancement Program (FEP), and Command Fitness Leader (CFL) training is offered for active duty personnel. “There are 25 of us in the CFL program who run FEP and we all went to class back in April to become certified,” said Culinary Specialist 2nd Class Louis Fierro, an assistant CFL assigned to the aircraft carrier USS George Washington (CVN 73). “MWR offers a lot of different
al because I am retired military, 20 years in the United States Navy,” said Gomez. “Throughout the time I was in the Navy, I used MWR facilities. I work here part-time and it’s my way of paying back to MWR for what they provided to me.” George Washington Sailors are encouraged to take time out of their schedules to focus on enhancement of their physical fitness and to take advantage of the fitness opportunities the athletic centers at Naval Station Norfolk and Huntington Hall have to offer.
NAVY NEWS
Fleet Design, National Security Focuses of Naval War College Forum By Daniel L. Kuester, U.S. Naval War College Public Affairs
NEWPORT, R.I. (NNS) -- U.S. Naval “Listen to alternative views. Be curious Neller, commandant, U.S. Marine Corps; War College (NWC) Newport, Rhode and ask questions. Engage in the discus- Michael Austin, American Enterprise InIsland hosted the 68th Current Strategy sion. This is what will make you a better stitute; Harlan Ullman, Atlantic Council; Forum (CSF) this week bringing together decision maker and problem solver, and and Robert Kaplan, Center for a New American Security. national security experts from the mili- our nation needs both.” Three panel discussions, “Enduring Harley kicked off the event with weltary, academics, government and private industry to explore wide-ranging issues come remarks and introduced keynote Strategic Principles and Present Day of national and international importance. speaker Honorable John Lehman Jr., sec- Challenges,” “National Security and the CSF is the annual Capstone event for retary of the Navy from 1981-87, who Maritime Force,” and “Future Challengthe NWC academic year and this year’s spoke on the importance of the college es and Ways Ahead,” were also held over theme, “National Security and Fleet De- in resolving conflict from the Cold War the course of the forum. NWC is a one-year resident program sign” focused on the classic strategic through the present. The changing world presents many that graduates about 600 resident stuproblems of balancing ends, ways and challenges for the students, according dents and about 1,000 distance learning means in constructing the Fleet. The two-day forum, hosted by the Rear to Harley. “The challenges are many. students each year. Its primary mission is to educate and develop future Adm. Jeffrey Harley, president, (June 13, 2017) Thomas G. Mahnken, left, from the Center for leaders. Additional missions inNWC, brought together civilian Strategic and Budgetary Assessments, Craig L. Symonds from clude: helping to define the future and military leaders to discuss the the U.S. Naval Academy, Paul Kennedy from Yale University future strategy of the United States. and Graham Allison from Harvard Kennedy School participate Navy and its roles and missions, in a panel discussion during the 68th Annual Current Strategy. The decades-old event remains (Photo Forum at U.S. Naval War College (NWC). (Photo by MC2 supporting combat readiness, strengthening global maritime important for decision makers who Jess Lewis) partnerships, promoting ethics want to understand the national seand leadership throughout the curity strategic environment. force, contributing knowledge to “The objective of CSF, which shape effective decisions through dates back to 1949, is to bring leadour Maritime History Center, proing thinkers to the college to share viding expertise and advice to the their perspectives on a topic of international legal community strategic importance,” said Michael through the Stockton Center for Sherlock, professor in Academic Affairs and organizer of the event. “To America and her allies must wrestle with the Study of International Law. Students add a broader and more diverse perspec- on-going conflicts in the Greater Mid- earn Joint Professional Military Educative to the audience, we reach out to the dle East, with fighting occurring daily tion (JPME) credit and either a diploma private sector and the community, lead- throughout the region, from Syria to Af- or a master’s degree in National Securiers from business, academia, state and ghanistan,” he said. “The problems posed ty and Strategic Studies or Defense and local government and invite them to join by terrorism, irregular warfare, and the Strategic Studies. Established in 1884, our students and share ideas on a variety use of weapons of mass destruction re- U.S. Naval War College is the oldest inmain in the headlines, and will continue stitution of its kind in the world. More of topics related to national security.” Naval War College students were the to shape the character of many struggles than 50,000 students have graduated since its first class of nine students in focal point of much of the discussion and around the globe.” Additional keynote speakers over the 1885 and about 300 of today’s active were told be open to differing ideas. “Learn to consider other perspectives,” two days were Adm. John Richardson, duty admirals, generals and senior execsaid Harley in his welcome remarks. chief of naval operations; Gen. Robert utive service leaders are alumni.
CVN
HEALTH/WELLNESS
United States Department of Agriculture
MyPlate
10
tips
Nutrition
Education Series
MyWins
Based on the
Dietary Guidelines for Americans
Eating foods away from home Full-service and fast-food restaurants, convenience stores, and grocery stores offer a variety of meal options. Typically, these meals are higher in calories, saturated fat, sodium, and added sugars than the food you prepare at home. Think about ways to make healthier choices when eating food away from home.
1
Consider your drink
Choose water, unsweetened tea, and other drinks without added sugars to complement your meal. If you drink alcohol, choose drinks lower in added sugars and be aware of the alcohol content of your beverage. Keep in mind that many coffee drinks may be high in saturated fat and added sugar.
2
7
Share a dish
8
Share a dish with a friend or family member. Or, ask the server to pack up half of your entree before it comes to the table to control the amount you eat.
4
Customize your meal
Order a side dish or an appetizer-sized portion instead of a regular entree. They’re usually served on smaller plates and in smaller amounts.
5
Stir-fries, kabobs, or vegetarian menu items usually have more vegetables. Select fruits as a side dish or dessert.
Savor a salad
Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask for dressing on the side and use a small amount of it.
3
6
Pack your snack
Pack fruit, sliced vegetables, low-fat string cheese, or unsalted nuts to eat during road trips or long commutes. No need to stop for other food when these snacks are ready-to-eat.
Center for Nutrition Policy and Promotion
USDA is an equal opportunity provider, employer, and lender.
Fill your plate with vegetables and fruit
Compare the calories, fat, and sodium
Many menus now include nutrition information. Look for items that are lower in calories, saturated fat, and sodium. Check with your server if you don’t see them on the menu. For more information, check www.FDA.gov.
Pass on the buffet
Have an item from the menu and avoid the “all-you-can-eat” buffet. Steamed, grilled, or broiled dishes have fewer calories than foods that are fried in oil or cooked in butter.
9
Get your whole grains
Request 100% whole-wheat breads, rolls, and pasta when choosing sandwiches, burgers, or main dishes.
10
Quit the “clean your plate club”
You don’t have to eat everything on your plate. Take leftovers home and refrigerate within 2 hours. Leftovers in the refrigerator are safe to eat for about 3 to 4 days.
Go to ChooseMyPlate.gov for more information.
DG TipSheet No. 41 June 2015 Revised October 2016