Inside: Director’s Corner, Bottom Line: Up Front, From CNIC, Community Corner, Resident Life & Event Calendar

An informative newsletter with the latest in upcoming events, announcements and helpful information to make your stay more comfortable.

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Bottom Line: Up Front

CNO to Surface Force — “Earn it Everyday”

Chief of Naval Operations (CNO) Adm. John Richardson held an all-hands call with Surface Warfare Sailors at Naval Base San Diego to discuss today's security

environment and what the Navy needs to do to remain the preeminent maritime force.

The CNO gathered with approximately 1,000 Sailors for over an hour where he answered more than 25 questions and asked for feedback on the changes being made to

the surface Navy.

"You took an oath, you raised your right hand time and time again. A commitment like that deserves the utmost respect, and you have my total respect," said

Richardson. "Every decision I make starts with all of you in mind, what can we do to help you achieve your full potential, how can we make this the safest Navy for our

Sailors, be the best partner for our friends and allies and the most lethal Navy for our enemies."

"There are a lot of changes going on in our surface Navy and Vice Admiral Brown has the helm, he is driving that. I could not ask for a better thinker or a better leader to

help us take care of that." Richardson said.

"It was an honor and privilege to have the CNO engage with our Surface Warriors on the waterfront," said Brown. "We are the finest Navy in the world and we are

going to get better, get smarter, faster, and more lethal. I am appreciative of the CNO's support and the time he spent today with the surface Navy."

The CNO focused on training and raising the standard, saying "We want an excellence based Navy. We want to get away from just achieving the minimum standard,

but instead strive for excellence in everything we do, every single day."

When asked about standardizing the surface warfare qualification process fleet wide, the CNO answered "absolutely yes" and sited both the Comprehensive Review

and the Strategic Readiness Review.

"No matter what ships we bring online, how we maintain them, how many people we have, at the end of the day we have to make sure they are properly trained. We

will not waiver from that," said Richardson. "We're doing a lot of thinking in terms of how we can improve training across the Navy, but particularly the surface Navy,

to make sure we're getting the training we need so we can get out there to sea."

May 2018 “May is National Physical Fitness and Sports Month” Volume 11 Issue 5

Making Waves

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Director’s Corner

Shipmates,

Please take a moment this Memorial Day to commemorate and pay tribute to all fallen Airmen, Sailors, Soldiers, and Marines who died in the defense of this great

nation. This year we celebrate Memorial Day on 28 May.

As customary, Memorial Day Weekend marks the start of the summer vacation season and is increasingly devoted to picnics, get-togethers, and road trips. Be prepared

to enjoy the holiday safely; do not take anything for granted. Remember, alcohol and driving do not mix; have a designated driver or decide to spend the night if you

had too much to drink; please do not become a statistic.

Also long trips require planning; do not drive beyond your physical limitations, take the time to arrive safely to your destination.

If you plan on a cookout on the property, use the equipment provided in a safe manner. Please do not leave the area a mess; pick up and dispose of all trash properly.

Bottom Line…Enjoy yourselves and stay safe this Memorial Day Weekend!

As always, stay safe!

The Director

From Navy and Marine Corps Public Health Center Physical Fitness and Sports Month May Notes

Week 1

Activities of Daily Living and Exercise: Aim for at least 2 hours and 30 minutes of moderate activity each week. This includes things like walking fast, biking, and

taking the stairs instead of the elevator. Moderate physical activity includes more than just structured exercise programs or “gym exercise.” Add activity into your day by

participating in activities that you perform throughout the day or weekend that aren’t considered in “structured” exercise programming. Examples include gardening/

mulching, painting, push-mowing, walking the dog, and yes…. even house cleaning --- chores like mopping, vacuuming, and cleaning the windows! These and many

more regular daily activities really add up as calories expended during the day!

Week 2

Exercising in Confined Spaces: Exercising in confined spaces is a common obstacle for many Sailors. Exercise can be performed – even in a tight space. On official

travel, service members may have only the space of a hotel room for an exercise area; exercising on smaller operational platforms may also be a challenge. The Navy

has developed a system that will guide service members in exercising in limited spaces using equipment that takes up little space. The Navy Operational Fitness and

Fueling System (NOFFS) provides step by step guidance for a complete exercise program that can be performed in the space of a 5ft. x 5 ft. box! Follow this link to find

out more: http://www.med.navy.mil/sites/nmcphc/health-promotion/activeliving/Pages/noffs.aspx

Continued on Page 2

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Resident Recognition

Conner Melton HomePort Hampton Roads (HHR) would like to recognize Conner Melton. Conner hails from Winfield,

Alabama. He is a Master at Arms onboard the USS GEORGE H. W. BUSH (CVN-77). Conner has

been in the Navy for 2 years and is not sure if he will make it a career. His goal is to become a narcotics

investigator.

Conner commented that he lived onboard ship for a year and ten months before coming to HomePort Hampton Roads. He

mentioned several benefits of staying in PPV; the ability to cook for yourself, privacy, and best of all … getting off the ship after

working hours. Conner also stated that his moral has improved and enjoys meeting new people. His favorite pastimes are basketball

tournaments, co-ed softball and working on cars. His favorite college football team is the Alabama Crimson Tide.

Community Corner

Aviation Boatswain's

Mates are responsible

for aircraft

catapults, arresting

gear and barricades.

They operate fuel and

lube oil transfer systems,

as well as direct aircraft

on the flight deck and in

hangar bays before

launch and after

recovery.

1st Place Bowling

Lamario Stephens

2nd Place Bowling

& “Door Prize Winner”

Matthew McClain

3rd Place Bowling

& “Minute to Win It”

Justin Cosgrove

Pool Tourney

Kyle Bloodworth

Physical Fitness and Sports Month May Notes—Continued Week 3

Muscular Exercise: Do muscle-strengthening exercises at least 2 days a week. Be sure to strengthen all major muscle groups including the legs,

hips, back, chest, stomach, shoulders, and arms. Sailors can use a variety of exercises and equipment – including using their own body weight as

resistance (push-ups), resistance tubing, free weights or machines, suspension performance training, and even non-traditional equipment such as

sand bags. Very light or light intensity exercise is best for older individuals or previously sedentary adults just starting to exercise. Two to four sets

of each exercise, with anywhere between eight and 20 repetitions, will help adults improve strength and power. (ACSM Guidelines, Released

7/2011)

Week 4

Eliminating the Guesswork: Not sure exactly what to do when you get to the gym or when you want to work out at home? Have you ever

thought, “Which exercise should I do first? What types of exercises should I include in my personal exercise program? I know there is a science to

exercise programming….” You are not alone! The US Navy worked with one of the leading civilian exercise programmers to provide you with an

“eliminate the guesswork” program. The Navy Operational Fitness and Fueling System (NOFFS) is designed to provide you with a step by step

workout, whether you want to exercise for 30 minutes, 45 minutes, or an entire hour! Follow this link to find out more:

http://www.med.navy.mil/sites/nmcphc/health-promotion/activeliving/Pages/noffs.aspx

WHO WE ARE

We are Forged by the Sea, the greatest force on Earth.

It shapes us and gives us the strength needed to defend

our country.

US Navy Colors

Blue represents the ocean and seas

Gold is the color of integrity and valor.

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COX Internet Upgrade

For the information of all residents, COX has

commenced an internet upgrade with the expectation

of speeds up to 1 Gigabyte.

15-minute Meat Loaf

Prep/total time: 15 minutes

Servings: 4

Ingredients: 1 egg, lightly beaten

5 tablespoons ketchup, divided

2 tablespoons prepared mustard

1/2 cup dry bread crumbs

2 tablespoons onion soup mix

1/4 teaspoon salt

1/4 teaspoon pepper

1 pound ground beef

1/4 cup sugar

2 tablespoons brown sugar

2 tablespoons cider vinegar

Directions:

-In a large bowl, combine the egg, 2 tablespoons ketchup,

mustard, bread crumbs, dry soup mix, salt and pepper.

Crumble beef over mixture and mix well. Shape into an

oval loaf.

-Place in a shallow 1-qt. microwave-safe dish. Cover and

microwave on high for 10-12 minutes or until no pink

remains and a thermometer reads 160°; drain.

-Meanwhile in a small bowl, combine the sugars, vinegar

and remaining ketchup; drizzle over meat loaf. Cover and

microwave on high for 2-3 minutes longer or until heated

through. Let stand for 10 minutes before slicing.

-Courtesy of Taste of Home

FREE Tides Baseball Tickets

@ THE Iowa Estates Mid Rise service

desk while supply lasts.

Limit Two Per Resident

RIDDLE Courtesy of riddleministry.com

A homicide detective is called to a crime scene. A man is lying dead in

front of an abandoned building. It is believed that the man jumped out

of a window off the abandoned building and committed suicide.

The detective asks his team to collect evidence and he heads towards

the building. He goes to the first floor and towards the room that is on

the front side. Inside the room, he lights a cigarette, walks towards the

window facing the dead body, opens the window and throws out the

cigarette. He then goes to the second floor and repeats the same

process.

He keeps doing the same thing until he is done with all the floors and

then takes the lift to the ground floor. Upon reaching there, he informs

the team that it is not a suicide but a murder.

How did he know that it was a not a suicide?

Riddle Answer: If the man had committed suicide, the window that he jumped from

would have been left opened. But, all the windows facing the dead

body were closed. This means that someone closed the window after.

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Over Night Guests MUST be at least 16 years of age!!

Resident life

A 30-day Notice to Vacate is required when leaving us;

whether at EAOS, PCS transfer or for whatever

reason. If you have questions or concerns, please stop

by the leasing office.

From the Maintenance Team

STEPS TO PUT OUT A GREASE FIRE

- First and foremost: Turn off the source of heat.

- DO NOT pour water on it.

- I’ll say again, DO NOT pour water on the grease fire!! It will make it worse.

- Attempt to remove all oxygen from the flame. You can cover it with another

pot or a WET kitchen towel to help put it out.

- If you can’t cover it and baking soda is handy, pour lots of it on the fire.

- KNOW where your nearest FIRE EXTNGHISHER is located.

HomePort Hampton Roads

offers free activities all month long. Free food

& prizes. Check the monthly calendar for

events, dates and times.

Don’t Forget Bowling Night!!

Come on out, May 8th, 6:00 p.m.

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Naval Station Norfolk May MWR Events

1: Pool Tournament (Q-80) 15: Darts Tournament (Q-80)

2: Bowl-A-Rama 16: Bowl-A-Rama

3: Darts Tournament (C-9) 17: Paint & Sip (Q-80)

3: Theme Thursday (Q-80) 17: Theme Thursday

4: Mini Fiesta (C-9 & Q-80) 17: Ping Pong Tournament (C-9)

7: Mother's Day Cards 19: Washington D.C. Trip

8: Mother’s Day Cards 22: Ping Pong Tournament (Q-80)

8: Gaming Tournament (Q-80) 23: Free Movie Night

9: Mother’s Day Cards 24: Rifle Quals, 4:30 p.m.

9: Free Movie Night 24: Theme Thursday (Q-80)

10: Mother’s Day Cards 24: Gaming Tournament (C-9)

10: Theme Thursday (Q-80) 24: Memorial Day Cookout

10: Pool Tournament (C-9) 25: Flapjack Friday

10: Pistol Quals, 4:30 p.m. 31:Theme Thursday (Q-80)

11: Mother’s Day Cards 31:Texas Hold’em Tournament (C-9)

12: Tidewater Comicon

Call 444-5588 or 444-1216 for locations and times

Naval Station Norfolk Worship Schedules

Protestant Worship: Sunday—1030

Catholic Mass: Wednesday—1000; Sunday—0930

Jewish Shabbat Program: Friday—1145

Islamic Prayer: Friday—1200

PWW (Praise, Worship, and Word) Fellowship: Wednesday—1700