It's Snowing

This morning when it first started.


Just after lunch.


Later this afternoon.

Saturday in the Park

Volunteer Project
National Park Service (NPS)- President's Park (The Ellipse) by the
White House - Washington DC
Joint Base Andrews Naval Air Facility Washington (JBANAFW)
Sponsored by the Culture of Responsible Choices (CoRC)

CoRC promotes healthy lifestyle activities to prevent JBANAFW member DUIs, undersage drinking, and substance abuse
Project duties: laying Ecotrack for accessible seating, tent floor installation, litter removal. The purpose of the project is to assist the NPS prepare for the annual President's Park Christmas Tree Pageant (White House Christmas Tree Lighting Ceremony and Concert)

Back to the Workouts and Making the Clubhouse Turn

The past two days I've been involved in an AF Dietetics Strategic Planning Video Conference. It was hosted in the Central time zone so we'd finish at 5:30p and then I still had some local stuff to do back in my office. By the time I was done it really was too late for me to go to the gym (not if I wanted dinner before 8p).

Today I'm back on schedule and got to the Fitness Center tonight for a modified version of "Eva". My WOD was 3 laps around the gym (~500m), 15 kettlebells (25#) and 15 pullups (blue band) x 5 sets. I started out pretty strong (got the first 3 sets done in 15min) but I stopped after set #4 to help a new person with kipping pullups so didn't finish the workout until 32min. I have the feeling it's going to be a little difficult to lift my arms tomorrow. But I love the "tired after a good workout" feeling.

Got my plane ticket for the trip home. Can't believe that it's getting that close now. Sort of like a horse going around the clubhouse turn. So much left to do for the flight and really only two working weeks left (cause next week is so short). Every day coming up is full of outpatient appointments so project time is going to be tight. Guess there will be some "homework" over Thanksgiving.

Row Row Row

No, the rain didn't flood out Joint Base Andrews. But it sure caused a lot of damage up and down the coast (mostly it was the winds). I think the worst is done for now - we're suppose to be clear tomorrow and then it will start again later in the week.

Meanwhile, the gym is still open. So to pass the time today I grabbed this WOD from LasVegasCrossFit.com (from earlier this week).
30 PullUps (used the blue resistance band)
1500m Row
20 PullUps
1000m Row
10 PullUps
500m Row (21:45)

Followed by Overhead Press (65#) 3-3-3-3-3

The rest of the day involved catching up on missed TV shows by finding them online (and waiting through the buffering).

Tomorrow is a fun treasure hunt through Washington DC and the Capital Park area.

Retiree Appreciation Day - Nutrition Table

Joint Base Andrews honors local military retirees today. This morning the 779th Med Group provided health screens and information. Nutritional Medicine Flight was well represented. During the two hours our team spoke with many folks and answered lots of nutrition questions. People really like the food models and visual cues for fat & sugar in foods, and how triglycerides thicken the blood.


Thank you team for helping out on your day off. Don't they all look sharp in their service dress? Yes they do. Go USAF Blue!



{yes, I know I'm short}