Tuesday, June 26, 2012

FONC2012 Sunday Graduation

Here is a video montage of our last day at FONC 2012.  Be sure to watch to the end.

Officer's Report - 120624

Today is the last day of FONC H2H 2012. We began the day at 0700 by waking the guys up and getting them going on straightening out the facility. At 0815 I conducted Sunday morning devotions for any interested cadets. We looked a number of sports analogies from the Bible (running, boxing; wrestling) and discussed how these passages apply to us today in our everyday lives.

After devotions we headed over to the Golden Corral for some chow. I'm pretty sure most of the guys threw the zone diet out of the window there.

At 1030 we headed back to the training center, cleaned up and got things ready for graduation. The ceremony went very smoothly, with many parents and guests attending:

After the ceremony, the guys did a final cleanup and FONC H2H 2012 came to a close at 1400.

Thanks to everyone for coming out. Thanks for the opportunity to work with these young men.

Officer's Report - 120623

We woke the guys up at 0615 this morning for a surprise CrossFit workout. The cadets had 15 minutes to get their gear together before heading over to the CrossFit Charlotte location. Once we arrived, the cadets were given a surprise workout consisting of a 200m prowler push (a prowler is a metal sled carrying weights, deisgned to be pushed across an asphalt parking lot), an 8-foot wall climb, box jumps, sit ups, 25-pound ground-to-overhead lifts, pull ups, weighted hill runs with a sandbag. We grouped the guys together in teams of two for this workout. Here they are in action:

After CrossFit, we headed back to the training center where the cadets ate breakfast and got ready for their first grappling session of the day with Shinjiro Sasaki, a world-class judo competitor and instructor:

After this session, we ate lunch and assisted our hosts - the folks from the judo club - in breaking down their martial arts camp at a nearby facility. The guys got 4 hours of community service for doing this. We ate dinner (a treat - pizza & ice cream), straightened out the facility, and watched the movie Rudy before lights out at 2400. 

Tomorrow's graduation - a big day. Stay tuned for our next report.

Sunday, June 24, 2012

Life Lesson - 120623

I watched the movie Rudy with the guys tonight. This is a tradition the last night of our training. The bottom line: Being the best football player, boxer, wrestler, or judo player does not define success. Instead, making the most of what God has given you is what makes one successful.

I've seen this movie 5 or 6 times - I cried every time. And I'm pretty sure I wasn't the only one watching it tonight that shed a tear.

I am very, very proud of each and every Sea Cadet that toiled through this training. It was grueling. It was challenging. It was an honor working with them. And it is my hope - indeed my prayer - that each and every young man that I worked with this week experiences success in life - real success - by making the most of his God-given talents.

Saturday, June 23, 2012

FONC2012 Michael Brown

the cadets had a few minutes yesterday with Michael Brown.  Mr. Brown is an expert in Jeet Kun Do, the martial art founded by Bruce Lee

FONC2012 Saturday AM Crossfit

The cadets were rousted out of their bags at 0630 this morning - see previous post.

This is the workout they did at Crossfit Charlotte.  They were all tired and grouchy but stepped up and did a great job.  Hooya Cadets!

Officer's Report - 120622

We got the guys going at 0700 again today. After a good breakfast and some cleanup at the training center, we had our first training session with Igor Yakimov. Igor spent most of the morning demonstrating Russian judo techniques.

Afterwards we ate lunch and then learned how to disarm an attacker with a baseball bat:

We also learned how to deal with a group of attackers:

After some open mat grappling and some supper, we headed over to CrossFit for a killer workout. Here's a video of what we did:

Afterwards we went to Comfort Inn for a swim, watched a movie (Sherlock Holmes) and it was lights out at 2300. 

0615 at FONC H2H 2012

There are some parts of this job that I absolutely love. Here's one of them:

FONC2012 Friday Morning Session with Igor Yakimov

The Cadets had another session with Igor on Friday morning before heading over to the Judo camp.

Still images are online at www.aperture.zenfolio.com

Friday, June 22, 2012

Officer's Report - 120621

Better late than never - here's YESTERDAY's officer's report.

We got the guys up at 0700, cleaned up, and had our normal protein drink/yogurt/almond butter/fish oil breakfast. Afterwards, the guys got ready to train.

Igor Yakimov, world sambo & judo champion, worked with the guys from 0930 to noon. He put the cadets through a gruelling warm up and proceeded to show them a variety of striking, takedown, and submission skills straight from the Russian Army Special Forces.

We ate BBQ for lunch. Most of the cadets stuck to the prescribed zone diet plan, but a few "bent the rules" and snuck a bag of chips.

Nick Lowe, a terrific motivator and former coach to several judo Olympians from Great Britian, worked with the guys from 1300 to 1500. Nick showed the cadets several judo takedowns and about a dozen submissions from the ground. He wrapped up class with a demanding workout alternating between judo takedowns and calisthenics for about 15 minutes.

Afterwards, we gave the cadets about 4 hours of uninterrupted rest time - they needed it. At 1800 we ate a nutritious dinner.

At 2000 we headed over to CrossFit Charlotte for another killer workout which included 800m, 400m and 200m runs and dumbbell cleans and presses.

Afterwards, we headed over to the Comfort Inn for a swim and returned to the training center at 2200. After cleaning up, we watched hogan's Heroes reruns for a while. It was lights out at about 2330.

Today was the hardest day for the guys. They did great!

Keep your eye out for more posts later today.

Crossfit Workout - 120621

Here's what the guys did at the CrossFit box tonight. Great work, guys!

Thursday, June 21, 2012

Dinner - 120621

Here's what we had for dinner tonight: Grilled chicken (skinless), black beans & mango salsa, grilled peppers & onions and guacamole. A great balance of lean protein, complex carbohydrates, and good fat. The perfect "zone diet" meal.

FONC2012 Igor Yakimov puts on a clinic!

The Cadets met Igor today.  :)

Guest Instructor Interview - Nick Lowe

Later in the day another world-class martial artist stops by to instruct the Cadets.  Nick Lowe is a 5th degree black belt here from England

Guest Instructor Interview - Igor Yakimov

Igor Yakimov worked with the cadets this morning. We had a chance to ask him a few questions. Here he is:

Officer's Report - 120620

Today was a well-deserved rest day for the guys. We got everyone up at 0700, ate a good breakfast (protein drinks, yogurt, almond butter and fish oil) and straightened up the training facility.

Afterwards we drove about an hour north of Charlotte to Carrigan Farms - a rock quarry - to do some swimming and cliff diving. The folks from Carrigan Farms served us a huge hamburger/hot dog/bratwurst feast. It was a good time for all.

We returned to the training facility at about 1500, at which time we assisted a local non-profit (the judo club hosting us this week in their facility) in setting up for an annual judo/jiu jitsu camp at an offsite location. The event, billed as the Greatest Camp on Earth, attracts judo and jiu jitsu players worldwide. In return for our help in setting up for the event, the judo club has allowed us to use their facility this week. They have also allowed us to work with their instructors. The cadets earned 4 hours of community service today.

At 1900 we took the cadets to The Golden Corral for a buffet-style feast. The guys stuffed themselves, totally disregarding the Zone Diet for the day. That's OK... I stuffed myself, too. There's no harm in relaxing the rules occasionally!

We returned to the training facility at 2100, cleaned up, watched camp videos, and got to sleep at about 2300. The guys have a BIG day tomorrow, beginning with 2 hours with Igor Yakimov.

Stay tuned - there's more to come.

Photos for Wednesday

Wednesday was our day of RandR.. We took the Cadets to Carrigan Farms, an old rock quarry north of Charlotte. We swam, had burgers and dogs and generally goofed off for the entire morning.  It was also a day off me so photos are pretty limited to what we did at the quarry.  Mr. Carroll will fill you in on the rest of the activities in his daily Officers Report.

Images are here - www.aperture.zenfolio.com

As always, they're all yours!

Ens Gould

 The quarry is absolutely beautiful

 Sam 'VonCannibal' Voncannon executing a perfect swan dive.

A Motley Crew

Wednesday, June 20, 2012

CrossFit Workout - 120619

Here's what the guys did last night at CrossFit Charlotte. Too much fun!

What Is CrossFit?

FONC H2H includes several CrossFit workouts. CrossFit is an excellent general preparedness training program and is used by a growing number of elite athletes. Here's a little information on what CrossFit is all about:

CrossFit is all about being prepared for the unexpected. Here's a locator to help you find a gym near you: CrossFit Affiliate Locator.

The Zone Diet

This week your cadet is eating on the zone diet. This diet, which is used by many high-level athletes, includes lots of lean protein and complex carbohydrates. The diet eliminates most sugars and processed foods, but includes lots of monounsaturated fat (good fat - almond butter, nuts, olive oil, avocados, etc.) and a daily serving of Omega-3 (fish oil). For more information on the zone diet, I highly recommend the following book: Mastering the Zone.

Officer's Report - 120619

By now you have probably heard that Ensign Gould accidentally deleted all of our posts on this blog. And by now, you have probably heard that he has been asked to wear the "shirt of shame" for his egregious transgression. His penance will continue until 1235 tomorrow (a 24-hour penalty for his error), at which time he will be allowed to don his regular H2H t-shirt. We're sorry for the mess-up and promise to be more careful in the future!

Today we got underway at 0700. After serving each cadet a protein shake, some light yogurt & fresh fruit, a spoonful of almond butter and fish oil, the cadets cleaned up the training facility and got ready for a big day. I spent about an hour with the cadets teaching them how to correctly perform the shoulder press (one of the nine foundational movements of CrossFit). I even spent some time describing the difference between the shoulder press, the push press and the push jerk (other similar movements).

Between 1000 and 1200, Instructor Lash worked with the cadets on striking and kicking to get them ready to spar. The guys worked on a variety of combinations. Instructor Lash quickly learned that a couple cadets kicked like mules.

At 1200 we ate lunch. The meal consisted of cold cuts (smoked turkey & lean ham, about 4 oz per cadet), a flour tortilla, fresh fruit & vegetables, and almond butter. Again, we're sticking to a paleo-zone diet this week, low in sugars and processed foods, accompanied by an appropriate amount of lean protein (turkey, ham, fish and beef), complex carbohydrates (fresh fruit & vegetables) and monounsaturated fat (good fat - almond butter, nuts, olive oil, etc.). Here's a shot of the guys chowing down today:

After lunch the guys suited up and did some serious sparring. There's nothing like watching a bunch of young men "trading leather":

The guys sparred until 1600, at which time some cadets napped while others helped out with a special project - the installation of outdoor showers. Yes, that's right, your cadet is bathing in his swim suit under an outdoor shower connected to a hose bib. The officers are using it, too. Cold, but effective!

After nap time, I worked with the cadets on rope skills. I absolutely love to jump rope. When I travel on business I'll take my rope with me and combine a high number of successive double unders (a jump accompanied by two passes of the rope under one's feet) with pull ups, sit ups, squats and push ups - an easy way to train anywhere, anytime.

At 1800 we ate dinner. My wife Becky and my daughter Brittany cooked up chicken sausages and some lean beef hot dogs to serve with fresh fruit and vegetables. I ate mine without a bun. I even snuck a tablespoon of almond butter from the kitchen.

After allowing our dinner to digest, we took the cadets to CrossFit Charlotte for a brutal workout including lunges, reverse lunges, wind sprints, rowing, slam ball and burpees (everyone simply *loves* burpees, just ask your cadet). It's amazing how much work can be done in a 1-hour workout at a CrossFit gym.

At 2100 we took the cadets to the Comfort Inn for a swim. We returned to the training facility at 2200, cleaned up and it was lights out at 2300. Tomorrow's a well-deserved rest day.

Stay tuned for more updates (provided that Ensign Gould doesn't delete them!).

Tuesday, June 19, 2012

Major Faux pax!

In this post we have some good news and some bad news.......well, actually, we only have bad news.  Today while working on the blog posts, SOMEONE checked one too many little boxes and deleted all the posts.  We are investigating to discover who the culprit is.  OK, it's me.  This is something one should not do in the company of Jeff Carroll and 25 young men who spend their days practicing controlled aggression.  The consequences can be severe.

To fully appreciate those consequences a little background is in order.  Just before this training started I went to considerable expense to have a T-shirt print up.  This t-shirt is pink with the letters WUSS printed across the front.  We told the cadets it was to be given out to the one who showed a lack of initiative, bad attitude, whining etc.  We never really intended to give it out.  It was just there, hung up on the wall.  More of a novelty than anything else.  It got a big laugh and I thought it was really quite clever. 

For the next 24 hours I will wear the 'shirt of shame'. 

with my 'scepter'

Really, I look at this as an opportunity to show these young men how a man takes responsibility for his mistakes and takes the consequences without complaint. Also, many of your young cadets were not familiar with the idea of irony.  They are now.
Ens Steve Gould

BTW, here is link to the still photos again.  www.aperture.zenfolio.com    As always, images are available for you to download at no charge.