2019 CG Aviation Workout to Remember

2019 CG Aviation Workout to Remember

***AIRSTA Borinquen,

On the morning of February 28th, the 2019 Coast Guard Aviation Workout to Remember will be held on the jungle gym outside the hangar. ***

On February 28, 2019, men and women from across the country will gather at gyms, parks, air stations and on vessels at sea to pay tribute to fallen heroes as part of this year’s USCG Aviation Workout to Remember. Formerly known as ‘The 6535 Memorial Workout’ the event was created as a tribute to the four aviation crew members of CG6535, who were lost in 2012 in Mobile, Alabama. Today the annual event honors all of the lives lost in Coast Guard Aviation.

The Workout to Remember is an event to honor those Coast Guard aviators who have made the ultimate sacrifice and support those that they have left behind. Since 2013, the Workout to Remember has raised more than $10,000 for the Coast Guard Foundation’s Fallen Heroes Scholarship Fund.

Over the last seven years, the Workout to Remember has become more than just a fitness event. It is now a tradition that challenges us, humbles us, and allows us to dedicate a bit of pain and sweat to honor, respect, and remember those who gave everything they had.

We invite you to join the countless patriots who support our cause by completing the workout on February 28, 2019. We also encourage you to help raise funds by collecting donations, or by purchasing one of our 2019 commemorative t-shirts.

2019 T-Shirt: The Coast Guard Aviation Workout to Remember is proud to partner with Puddle Pirate to bring you another high-quality commemorative shirt, worthy of representing such a unique cause. Order yours here!

Please note: Unlike previous years, shirt orders will be filled and ship immediately. Quantities are limited, so please visit Puddle Pirate today to order your 2019 event shirt. As always, 100% of proceeds will go to the Coast Guard Foundation’s Fallen Heroes Scholarship Fund.

For news and updates, please follow the USCG Aviation Workout to Remember on Facebook and Instagram.

Wish to just donate to the 2019 Workout to Remember and not receive a t-shirt? Click here!

https://coastguardfoundation.org/news/uscg-aviation-workout-to-remember

The Workout

4 Rounds:

400m Run, 65 Air Squats, 35 Burpee Pull-ups Two divisions:

1. Individual: All movements and reps are completed by a single individual.

2. Team (2-4 members): All members complete the run portions together.
During other movements, reps may be divided as necessary, but one member
must be working at all times. All reps of a single movement must be
completed prior to the team beginning the next movement.

Movement standards and Scaling:

65 Air Squats: Full squats performed to below parallel position (hip crease
below knee).

35 Burpees to Pull-ups: A complete burpee (chest and thighs touching ground
to standing position) followed by one pull-up with chin above bar level.

Scaling may be performed by using a step-up box for “jumping” pull-ups, or
by the use of band assisted pull-ups or ring-rows. If such scaling is used,
complete the burpees and pull-ups separately. If participants are unable to
complete a pull-up, complete a full burpee, jump and touch the pull-up bar.

400 Meter Run: leaving the workout area, run to the designated mark and
return.

Time Limits: We recommend a 60 minute time cap for completion of the WOD for
both divisions.

USCG Aviation Workout to Remember Frequently Asked Questions:

Wait, I thought this was the 6535 Memorial Workout – why the name change? In light of the workout’s growing support, and in order to honor all of those who have given their lives on Coast Guard missions and training, the name of the workout was changed to honor the crew of the CG6535 as well as the heroes that had gone before them. We thought it was what they would have asked us to do.

How is a workout a memorial? People remember in many different ways. In groups or alone. Quietly or out loud. This event is a unique opportunity to honor those who have gone before us through sweat and effort. In the comparatively minuscule suffering we endure through this workout, we reflect on the suffering and sacrifice of those who made the ultimate sacrifice for us.

Sounds cool, how to I set up an event near me? The whole idea of this program is to empower individuals to gather together in small or large groups wherever they are; at home or at work, ashore or at sea, and remember our fallen heroes. Just send an email, text, tweet or actually talk in person with some friends from your office/gym/unit and pick a place to throw down. Other than the t-shirt fundraiser, we are totally decentralized, and counting on YOU to help the event spread and be a success.

There’s a t-shirt fundraiser? Yes, we are excited to continue to partner with Puddle Pirate for this year’s fundraiser t-shirt. Thanks to their involvement, we will be able to ship shirts immediately when you order, and provide a much greater return on investment to the fundraiser. They run a little small, so size up.

Who gets the money from this? All proceeds (100%) will go to the Coast Guard Foundation’s Fallen Heroes Scholarship Fund.

I’m organizing an event and want to sell shirts that day, can I? Absolutely. Shirts are available in limited quantities from the Puddle Pirate website. You can link folks to the website or gather sizes and place a bulk order for your event participants en masse.

It says the event is on 28 February, what if I’m not free that day? We ask that events be setup on or around the 28th of February in honor of the crew of the CG6535, but know that schedules don’t always permit. We encourage teams to plan workouts anywhere within a week of that date, if able.

I love the cause, but hate burpees and don’t need a t-shirt. How do I participate?Nobody likes burpees, but you should do some. Even if you don’t, you can donate directly to the Coast Guard Foundation here: coastguardfoundation.org/workout2019 And thanks!

We’re doing an event in my area (or we just did one), how do I share with the rest of groups that are participating? We hope to grow beyond our capacity to track events around our nation and the globe. In order to get an idea of where folks are taking time to remember, we ask that you share your photos, videos and comments through your chosen form of social media using the hashtag #CGWODTOREMEMBER. It will make us all easy to find and share.

I’m so in for this workout! What’s the record? I’m going to beat it! Even if we kept track, we wouldn’t publish it. The goal here is to complete the workout and push yourself WITHIN YOUR OWN LIMITS. More than ever, we encourage athletes to take their focus off of themselves and put it on those they are remembering. Don’t be fooled, this workout is tough and should NOT be attempted as Rx’d by anyone who has not been participating in these types of high intensity exercise programs before.

So if I’m not a life-long CrossFitter like those guys on ESPN, can I not participate?You can absolutely participate. One of the great parts of this workout is that by scaling the movements, anyone can take part – from a world class athlete to someone who hasn’t done a pull-up in years. Check out the workout description above for some scaling options, or send us your questions via our Facebook page to help tailor the workout to your participants’ fitness levels.

For More information: https://coastguardfoundation.org/news/uscg-aviation-workout-to-remember

Directory of Local Shops in Puerto Rico

This space will be used to add local shops that you may be looking for while you are staying or living in Puerto Rico.

Important: Inclusion on list does not imply endorsement.

 

Aquatica Dive & Surf

www.aquaticapr.com

Tropical Trail Rides

Craig and Michelle Barker
Mailing Address:
Tropical Trail Rides
400 Bo Bajuras
Isabela, Puerto Rico 00662

Physical Address:
Rd 4466 k.m. 1.9 interior
Isabela, Puerto Rico 00662

EMAIL
info@tropicaltrailrides.com

Enforcing Lawn Maintenance Policies

In the interest of public health and safety, Air Station Borinquen will begin enforcing lawn maintenance rules outlined in the Housing Manual. Please ensure your lawn is mown and clear of debris.  Ticks, mosquitos and other unwanted pests breed in overgrown areas.  Facilities Engineering employs an insect control worker, and residents are reminded that submission of a work order will result in timely spraying of the affected areas.  Please help us keep the insect and rodent population at bay.

Residents with unkempt lawns will receive a lawn ticket with a fine in the amount required to have their lawn cut to a reasonable length.  

Tropical Rentals has home and yard care equipment. Please refer to the Equipment Rentals page of the Beacon for details and pricing: http://www.borinquenbeacon.com/mwr/equipment-rentals/

There are also several resources for lawn maintenance if you are unable to maintain your own yard.

Unfortunately, the base is not authorized to maintain La Plaza at this time. Contractors will begin work on the La Plaza property in the next few weeks. In the meantime, alternative pest mitigation efforts are underway.

Information regarding gate codes

On Friday, 28 July at 1200, the security office will be changing the codes to survivor beach and the pedestrian gate. When using the gates, please follow the below rules:

  1. The gates are opened for use from 0600-2200 daily. If they are not opened, please contact the OOD or Duty Security for more information.
  2. The codes are to be used only by residents and personnel approved by the Command. Security is not authorized to approve special requests.
  3. If you find the gate opened, please immediately notify the OOD or Duty Security. Do not leave an opened gate unattended.
  4. The security office is the ONLY place to get the code. Everyone will receive a brief and sign the log acknowledging that they received it.
  5. Do not share the code with anyone, regardless if they are authorized. Again, the security office is the only place to get the code.
  6. Guests may accompany the sponsor through the gate after they are registered with the main gate. All guests must first enter through the main gate for accountability purposes. Do not introduce guests to the base through either survivor beach or the pedestrian gate.

If you have any questions regarding the gates and their use, please contact the security office.

Very Respectfully,

MEC Edward Van Riper
USCG Air Station Borinquen
Chief of Security

Hurricane Preparedness Information

Suggested Hurricane Supply List

Download and print this list

 

To prepare for the unknown, each home should have a 72-hour Disaster Survival Kit. You will need to pack some essential items to help you and your family survive, whether you stay at home or leave it during a disaster.

Ensure at least three days (72 hours) supply for each person. Do not forget pets where applicable! The following is a minimum suggested list of Survival Kit supplies:

Drinking Water:

  • One gallon per person/per day in unbreakable containers, Avoid using containers that will decompose or break, such as milk cartons or glass bottles. A normally active person needs to drink at least two quarts of water each day. Hot environments and intense physical activity can double that amount. Children, nursing mothers, and ill people will need more.

  • Don’t forget to add additional water for mixing formula if you have children and for your pets. Rotate the drinking water each year.

  • Food preparation and sanitation require another two quarts (minimum) per person daily.

  • Purchased bottled water that has been sealed is best for storage. It meets FDA guidelines for food and is not as vulnerable to temperature changes as unsealed water

Tip: Purchase water this year and use it for drinking next year. This allows for rotation on an annual basis and keeps the water fresh. Yes water can go bad!


Water for sanitation use:

  • Store extra containers of water to be used for flushing toilets, cleaning, and bathing.
  • Purchase water purification tablets (Halazone) to be used if you still have running water but are told to boil water before using it. This allows you to fill the bathtub and other containers without purchasing expensive drinking water.

Tip: Keep plastic containers (milk jugs and other containers) and fill them with water when a storm threatens. You can put these items in the freezer to keep food cold longer in the event that the electricity goes out.


Non-perishable Food:

  • Maintain at least 3-7 days of food for each member of the family.

  • Small, preferably single serving cans (should not require cooking or refrigeration). Dried fruit, peanut butter and jelly, coffee, tea, soft drinks and pet foods.

  • Ready-to-eat canned meats, fruits and vegetables.

  • Canned juices, milk, soup (if powdered, store extra water).

  • Staples – sugar, salt, pepper in water proof containers.

  • High energy foods like crackers, granola bars, trail mix.

  • Raw vegetables that do not need refrigeration.

  • Fresh bread.

  • Comfort/stress foods – cookies, hard candy, sweetened cereals, lollipops, instant coffee, tea bags.

  • Sterno for cooking.

  • Vitamins

  • Food for infants

  • Paper cups, plates, and plastic utensils

  • Non-electric can opener

  • Aluminum foil

  • Plastic storage containers

  • Lots of ice (you can freeze your water supply)

  • Pedialyte (to restore hydration if needed)

Tip: Purchase only items that you like to eat and would eat even without a storm. Rotate these items by using them Dec-May each year and purchasing new items Jan-May. This allows you to reduce the cost of buying items for a hurricane kit at one time and keeps the items fresh. Yes even canned goods have a shelf life!


Baby Needs:

  • Special foods (enough for several days)

  • Formula (enough for several days)

  • Extra diapers

  • Medicines (get a copy of prescription)

  • Blankets

  • Diaper Rash Ointment

  • Baby Wipes

  • Powder

  • Bottles

  • Pacifier

  • Favorite toy/blanket

  • Medicine dropper

  • Diaper-rash ointment


Sanitation

  • Toilet paper, towelettes, soap, baby wipes, liquid hand sanitzer

  • Liquid detergent

  • Feminine supplies

  • Personal hygiene items (toothpaste, deodorant, shampoo etc.)

  • Plastic garbage bags, ties (for personal sanitation uses)

  • Plastic bucket with tight lid

  • Household chlorine bleach, disinfectant

  • Plenty of absorbent towels


First Aid Kit

  • Assemble a first aid kit for your home and one for each car.

  • Adhesive bandages various sizes

  • Sterile gauze pads (various sizes)

  • Germicidal hand wipes or waterless alcohol-based hand sanitizer

  • Non-latex gloves

  • Adhesive tape

  • Anti-bacterial ointment

  • Antiseptic spray

  • Cold packs (non refrigerated type)

  • Scissors

  • Tweezers

  • Rubbing alcohol

  • CPR breathing barrier, such as a face shield

  • Thermometer

  • Safety pins


Non-Prescription Drugs

  • Aspirin or nonaspirin pain reliever, Benadryl, peroxide

  • Anti-diarrhea medication, Antacid (for stomach upset)

  • Syrup of Ipecac (use to induce vomiting if advised by the Poison Control Center)

  • Laxative

  • Activated charcoal (use if advised by the Poison Control Center)


Prescription Drugs

  • Heart and high blood pressure medication

  • Insulin (enough for a 30 day supply)

  • Hearing Aid and extra batteries

  • Prescription drugs

  • Denture needs

  • Contact lenses and supplies

  • Extra eye glasses

Tip: If your insurance will allow, get a 90 day supply of prescriptions and have at least a 30 day supply on hand.

Don’t wait until a couple of days before a storm to go to the pharmacy for refills you may not get your prescription refilled; the lines are long and they run out of supplies very quickly.


Clothing and Bedding

Include at least one complete change of clothing and footwear per person.

  • Sturdy shoes or work boots

  • Towels

  • Rain gear

  • Blankets or sleeping bags

  • Pillows

  • Hat and gloves

  • Sunglasses

  • Tent

  • Lawn chairs


Entertainment

  • Games

  • Books

  • Cards

  • Extra batteries for games
  • Coloring books, crayons.


Miscellaneous

  • Wind-up or battery-operated clock

  • Paper, pencil

  • Needles, thread

  • Camping utensils

  • Map of the area (for locating shelters) and returning to the area.

  • Cash or traveler’s checks

  • Tip: Have enough cash to sustain you through a 2 week period. Without electricity, most businesses (if open) will not accept credit cards and may not accept traveler’s checks.

  • Emergency preparedness manual

  • Citronella candles


Tools and Supplies:

Masking and/or duct tape

Handsaw

Razor knife

Ax or chain saw

Nails and screws

Ladder

Portable generator

Wheelbarrow

Bucket/mop, broom

Fire extinguisher

Hammer

Screwdriver

Pliers/wrenches

Rope caulk

All purpose cleaner

Sandbags

Shovel, rake

Plywood

Plastic sheet/drop cloth

Bleach

Tarps to cover roof

Portable a/c unit

BBQ grill

Extra filled propane tanks

Utility knife

Fire extinguisher: small canister ABC type

Compass

Tape, duct tape

Signal flare

Battery operated radio with extra batteries

Bug repellant

Sun screen

(2-3) Flashlights with extra batteries and

bulbs

Matches in a waterproof container

Shut-off wrench to turn off household

gas and water

Whistle


Not evacuating and staying home?

  • Ensure you have enough food, water, medications, and other supplies in your survival kit to last at least 2 weeks.

  • Turn refrigerator to coldest setting and keep closed.

  • Turn off propane tanks.

  • Unplug small appliances.

  • Fill bathtub and other containers with water for cleaning and flushing. Additional water is stored for drinking.

  • Cover all windows and other openings with hardened protections. If you do not have manufactured shutters, cut plywood and secure to protect the windows.

  • Close all interior doors and brace outer doors.

  • Select an interior room to use as a safe room.

  • Plan as though you were evacuating and have enough cash on hand to sustain purchasing of gas, food, and other supplies in the days following the storm.

  • If you have a generator, ensure you have enough gas on hand to sustain usage for several days.

  • Ensure you have sufficient medications in case you are confined to your home for several days. Post-storm there may not be any electricity and pharmacies will probably closed even with a minor storm.

  • Plan to cook on a camp stove or grill in the days immediately after the storm passes.


Helpful Links

https://www.uscg.mil/news/stormcenter/

https://www.uscg.mil/d7/airstaBorinquen/docs/HurricanePage/hurricane%20family%20guide.pdf

http://www.nhc.noaa.gov/?atlc

Important Notice Regarding Gate Codes

Good Morning Captain and Air Station Borinquen,

As passed this morning at muster, the Security Office will be changing the codes to the Survivor Beach gate and the Pedestrian gate at 1200 on 10 March.  The codes are only for base residents and must be obtained from the Security Office ONLY.  The OOD or Duty Security are not permitted to give out the code over the phone.  After you receive the new code, please adhere to the following rules:

  • Do not distribute the code to anyone else, even residents eligible for the code. The code may only be passed out by Security in the Security Office.
  • Guests are not permitted unaccompanied access or have the code.  The resident sponsor must be with them at all times when transiting through the gates.
  • All guests must go to the Main Gate to be sponsored.  Residents may not use either the Survivor Beach Gate or the Pedestrian Gate to introduce guests to the base. Once the guest is sponsored, they may use the gate only with the resident.
  • Both the Survivor Beach Gate and the Pedestrian Gate are secured from 2200-0600. There is a secondary lock added.
  • The resident using the gates is fully responsible for all guests and securing the gate at all times.  If there is an issue with the lock or the gate, it is the resident’s responsibility to notify the OOD.  Do not leave an open gate unattended.
  • The use of both gates are a privilege extended by the Command.  Any misuse or disregard of the rules may result in loss of privilege or further administrative action.

If there are any questions regarding the use of either gate, please do not hesitate to ask prior to using them.
Very Respectfully,

MEC Edward Van Riper
USCG Air Station Borinquen
Chief of Security