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Corps Strength – Diet Vs. Exercise

Saturday, August 1st, 2015


When I was stationed in SC, I used to go to the big gym on base every morning when we didn’t run unit PT. Almost from the very first time I went there, I noticed that there was always a very overweight woman walking on one of the treadmills. Though I didn’t know her, she was a very nice person and was always motivated and friendly to everyone, even to my grumpy ass 0500 version. As far as I could remember she never missed a day, at least not any day that I was there. She always walked hard and fast for a solid hour and it was obvious that she was determined to lose some weight. You couldn’t help but admire her efforts.

Not long after I got there, I deployed to Iraq for a year. When I got back, I went to the gym early one morning. There, walking hard and fast on the treadmill was the same woman. However, it didn’t seem to me that she had lost an ounce during all the time I was away? She looked just as big as ever. After some small talk (I didn’t question her about her diet, just mentioned it was nice to see her again, etc.). I had no reason to believe that she missed any gym time during the time I was away, so I was pretty sure her problem was the same issue I’d seen many times before and since: That being that despite her everyday workouts, she didn’t follow a good diet.

The fact is many people who exercise on a regular basis mistakenly assume that because they exercise a lot, they don’t have to really watch what, or how much you eat. At times I have been guilty of this myself. Yes, lots of exercise allows you to eat more and not gain weight, but it’s been my experience that most people will overestimate the amount of calories that they burn during exercise and greatly underestimate the amount of calories that they eat. Add to that the way exercise stimulates your appetite and it’s no wonder that even people who work out a lot can’t lose or maintain a healthy body weight.

For example the amount of calories in a McDonalds Big Mac meal (Big Mac, Coke and Fries) is approx. 1200 calories. To burn that off by running, the average sized person would have to run a ½ marathon, over 13 miles. Very few people can (or will) run that much on a regular basis and that’s just one meal. Not to mention that a fast food meal like that is very poor nutritionally. Another aspect of this that if you develop the habit of eating a lot, when you stop or reduce your exercise to any great degree, you will have a very hard reducing your big eating habit along with it. This is a very common occurrence in the military when people come off periods of hard military training like: Boot Camp, Ranger school, ITS, etc. They eat like escaped convicts during training (as they need it), but after they graduate they will often continue this habit and gain unwanted weight. It’s an old story in the Marine Corps for an overweight kid to lose 20-30lbs in boot camp and graduate looking great, then gain half of it back during boot camp leave?

The bottom line is that in the battle of diet vs. exercise, diet will always win as it’s much easier and takes a lot less time to eat a big meal, than it does to exercise it off. Like they say; “You can’t outrun a bad diet”. The point of all thus is that while exercise and a good diet are both very important for health, fitness and maintaining an optimum bodyweight, eating the good food in the right amounts is more important. Especially for people who rely on their bodies for their livelihood. So don’t make the mistake of thinking that a good hard hour of PT every day is a free pass to eat non-stop for the next 23. When I was in the Infantry the motto was Lean, Mean, Green and Hungry makes the Grunt fight harder. Still makes sense.

Be safe always, be good when you can.

Semper Fi


Corps Strength – Sitting Is The New Cancer?

Saturday, June 13th, 2015


Recently while promoting his new watch, Apple CEO Tim Cool remarked that; “sitting was the new cancer.” Well not quite, as comparing cancer (a disease), with sitting (an activity) isn’t accurate. What he was really doing was trying to make a case for you to buy his new watch, as it can be set up to vibrate and remind people who have desk jobs, to get up and move around at least once an hour. Now I’m not going to buy an Apple watch in any case, but he makes a good point about the adverse effects of too much sitting on your health. In today’s world more and more jobs are becoming less physical, and many are just about sitting behind a computer. Even in my job as an instructor, while I’m on my feet a lot teaching class, or running PT with my students, I still spend way too much time shining a chair with my ass. Email, developing curriculum, doing research on the internet, etc. it’s the nature of the beast, but it adds up to hours every day and I know many people who sit almost their entire workday.

Many studies have been done linking an increase in cancer, diabetes, high blood pressure and obesity to an increase in the amount of time people spend sitting. Sitting too much has even been linked to increased depression in women? An article by Runner’s World magazine sited a study that showed even people who exercise regularly run the same health risks as those who don’t exercise at all, IF they sit as much during their non exercise time. The simple fact is that your body is not designed for sitting, it’s designed for movement. Ok, that’s sounds great and makes sense, but what if your job requires many hours of seated work at a computer, or doing other relatively sedentary tasks? Well, according to other studies, taking frequent breaks to get up and move around are very beneficial, even if it’s just for a few minutes. The bottom line is get your butt up and take a walk, at least once an hour, even if you’ve got your PT in the day. If I have to put in a long stretch at the computer I always get up and stretch out a little and take a walk around the building at least once an hour, actually once every half hour works better for me. It gives your body and your mind a minute to re-boot and can go a long way to keeping you healthy. Try it.

Be safe always, good when you can

Semper Fi


Corps Strength – Drugged, Dazed, And Confused

Saturday, April 25th, 2015

Over the years I’ve known many Marines with physical problems. I’ve pretty much seen everything from combat injures (with PTSD) to a wide range of more common service related problems like being damn near deaf (like myself), joint and back issues, sleep apnea, etc. Considering everything, I was very lucky and I retired after 28 years with what I would consider very minimal physical problems. Recently however, I did have a first hand experience with something that I’ve seen many times in others. To make a long story short a few weeks ago I had a pretty bad ear infection, bad to the point where I was dizzy and out of balance. So reluctantly, I went to sick call and the Navy Doc gave me some antibiotics. Now I hate taking any meds, not even aspirin, but, I didn’t ask what they were, I just did what I was told and took the pills for the full directed 10 days. My ear infection cleared up in a few days, which I thought was the end of it, not.

After the 10 days were up, a few days went by and I started having chest pains. Something like I had never experienced before. I still kept running every morning and going to work, but they got worse and worse. So one morning, I felt I must be having a F’ing heart attack or something. So I had to leave work and go to medical. They did all kinds of tests and came back and told me that my heart/lungs/blood pressure were fine, great in fact. However the pain was coming from a serious GI track inflammation from the previous antibiotics? So the cure for that? A different drug for another 8 weeks. So now I need another drug to counter act my last drug? WTFO?

What is the point of all this? That I think that we all should be very cautious about what drugs we are prescribed to “fix” what ever problem we may have. It seems that is the first thing that many doctors do nowadays, is throw some strong drugs at any problem. I think that’s one reason that we have so many service people (and others) addicted to pain killers. I’m not saying that you shouldn’t listen to your doctor, or take medicine when you need it, but I think we all need to be mindful of falling onto this prescription “Merry-go-Round.” I’ve seen too many others on this ride and it isn’t pretty. I once worked for a LtCol that was on so many pain killers for a bad back, he would hold multiple meetings with the same people on the same issues, as he couldn’t remember having the previous meetings? No thanks.

Along with eating right and exercising, your relationship with your doctor is an important part of the health and fitness equation. With that doing your own research into your medical situation is very important also. If I had read up on this drug I would have known to ask some questions about its possible serious side effects, and maybe asked for a alternate solution? I don’t know, and that is the point. I was lazy about it and suffered for it. Get your own info and ask the hard questions. It can’t hurt in any case. On a lighter note; After I got back to work from medical and told my retired Navy Capt boss what happened, he said. “Don’t sweat it, this new drug will probably give you an ear infection.” No shit.


Take care and be Safe

Semper Fi


Corps Strength – Looking Back To Move Forward

Saturday, March 28th, 2015

Corps Strength

The other day I came across this video making the rounds on Face Book. This is a video about the old PE program at LaSeirra HS back in the early 60’s. It was part of an initiative by President Kennedy to improve the health and fitness of our youth. I guess even then there was some concern about our kids getting soft. I remember this program when I was in grade school. You did some calisthenics and if you did so many of each, you got a certificate, I think we also did this program at the Boys Club, as far as I can remember it was gone by the time I got to high school.

As I watched this video I was shocked by the level of fitness displayed by these high school kids. This could be a video of Marines getting ready to graduate boot camp? Imagine going to any HS across the U.S. today and trying to find a group like this? This isn’t their football or wrestling team, it’s just PE class! We need this program (or something like it) back in our schools now, especially with the more sedentary world of computers and video games. I think many schools have done away with PE all together. In my two son’s high school, if you were on a sports team, or in the band you were exempt from doing PE. BTW, there were a lot of fat kids in that school and a lot of discipline and drug issues.

The problem is before that could happen, you would need a major shift in the attitude of the parents. They would have to support a real PE program in their schools. My guess is that it would be like when the First Lady tried to improve the school lunches a few years ago, just whining, complaining and politics. when that happened I couldn’t believe how many people came out against getting better food for their own kids in school? Then again I could, as people are so bent on making everything a political issue nowadays, common sense and the greater good goes out the F’ing window. In fact one person commented on FB that this video of the La Seirra HS PE program had “Socialist Overtones” WTFO?, good health and fitness are now a socialist plot? Give me a break genius, the back bone of a free people is good health. A socialist government wants weak, unhealthy people, who are easier to control. I hope that one day this country will wake up and realize that the strength of it’s nation is based on a population of strong healthy people. No country has ever survived when it’s citizens are weak, sickly and unhealthy and it starts with our kids. Sometimes it seems like we are evolving backwards?

Take care and be safe.

Semper Fi


Corps Strength – Get Out In It

Saturday, February 28th, 2015

No doubt this has been a harsh winter, for snow and cold, one of the worst in many years. Now obviously the northern states, especially the northeast has taken the brunt of it, with cold weather records being broken almost daily. The fact is it’s been a cold year all over the country, even down here in the Florida Panhandle. Morning temps for the past few months here routinely have been in the low 30’s, and with the wind coming off the ocean, it’s pretty nippy. This is my favorite time to run, 0 dark thirty, cold as hell and windy. Just something about it motivates me and (after I get going) a great workout.

However if you listen to most people around here, the thought of doing anything out in the cold is equivalent to low crawling through broken glass. No way, not happening. The attitude is unless it’s perfect weather out, I’ll hit the gym. This speaks to something that I’ve noticed as a society in recent years, that we’ve kind of fallen into this “Goldilocks” syndrome, where everything has to be “just right.” It just seems that now-a-days many people seem hyper sensitive to outdoor weather and indoor temps also. My students here at the school house will complain in a hot second if the temp in the classroom is just a few degrees above or below ideal.

With that, it seems people are sick more than they used to be. Here at my work there is always something going around, someone is always coughing, or going to the doctor for something and then always returning with a big jar of meds. My own personal opinion on this is that people spend far too much time in climate controlled “bubbles.” Far fewer people work out of doors and much less recreation and sports are played outside also. Seems that life itself has moved indoors? We go from the AC in our home, to AC in our cars, to the AC in the office, etc. It seems that we can’t function in anything but this sterile environment. The same goes for gyms. Which not only have to be climate controlled, but also have more alcohol wipes and hand sanitizer than an Ebola crisis center? At times they seem more like a hospital than a gym. I think all of this has lead to a weakening of immune systems, both the physical and mental aspect of our ability to deal with anything less than perfect conditions. That is a issue, as the world isn’t always the perfect place.

As a counter to this I think we all spend enough time shining a chair with our ass and need to get outside as much as possible, and that especially goes for exercising. I have ran and done other workouts in extremes of both hot and cold, and if you prepare yourself properly (clothing, hydration, etc) you can have a great workout, IMO much better than indoors, both physically and attitude wise. So don’t let a little snow or cold scare you, “get out in it” when you can. Like your mom used to tell you, go outside and play. Its good for you. Take care and be safe.

Semper Fi

Corps Strength

Corps Strength – The Price of Fitness

Saturday, January 31st, 2015

During a recent early morning drive, I was on my way to the base gym to PT before work and oddly enough, there was a news story on the radio about gyms. The story was about how large numbers of people will sign up for expensive gym memberships, with the sincere hope of losing weight and getting in better shape, then they almost never go. This is really nothing new. In the 90’s when I was on recruiting duty in upstate New York, I saw this first hand. I was assigned to an area that was a long way from any military gym. So I had to lay out a few bucks for a membership to a local civilian place. I luckily found a little gym right near my office that had everything I needed. Now this place was one of those old brick store front type you see in a lot of small towns. It was probably an old drug store, or something like that when it opened decades earlier. It was very small, they just had a few treadmills and stationary bikes in the main room and some free weights in the basement. No sauna, no aerobics room and not even a real locker room, just a small bathroom to change. I went there almost daily for over a year and never saw more than a handful of people at once working out. I’ve actually seen a few home gym setups that were bigger, and better outfitted than this place. However, as it was never crowded, close by and opened at 0500 during the week, it was perfect for my purposes.

Corps Strength
So one day after my workout I was speaking to the owner, and I asked him how he managed to keep the place open with so few members? “So few members?” he said with a smile. “You may not believe me, but we have over 500 paid memberships in this little gym.” 500?, I almost didn’t believe him. Yes, he said. What happens is that people sign up for a year’s (paid in advance) membership, and after a few visits, are never seen again? The fact was, that for fire safety purposes, that gym was only rated to hold 80 people at once. According to the owner, he had never seen even 50 of his 500 plus members in there at one time. So this is nothing new.

However, I was surprised to read in the article that many gyms now actually try to attract people that they know won’t go. To do this they set the gyms up to look more like coffee shops and bars to attract people who aren’t serious about working out. These “non users” actually keep the cost down for those who do go. On the surface it’s seems a very weird thing for people to fall for, but many people think that if they sign up, and spend money in advance, it will some how motivate them to go and workout. The fact is, that (as the article bears out), rarely happens. The reason is simple. The desire to lose weight and/or improve your physical condition has very little to do with how much money you spend, (BTW, there are a lot of overweight rich people). It has everything to do with how you think about it. I know this from long experience training myself and others. That’s why in my book: Corps Strength I talk so much about the mental side of this. To maintain a successful (long term) fitness program, you have to get your thinking right before you even lace up a sneaker. It’s by far the most important part of any fitness program. Without the right thought process, you’re doomed before you even start, and it can also end up being a big waste of money. So do yourself and your bank account a favor. Get your head screwed on right before you lay out your hard earned cash on a gym membership, or for expensive home workout gear. Your attitude is not only the most important part of your fitness program, it’s free.

Semper Fi

Corps Strength – The Never Say Die “Myths Of Fitness”

Saturday, December 6th, 2014

fitness myth

Recently I came across a an article in a popular monthly magazine about the top ten “Myths” of fitness. Some of their list I agreed with, some I didn’t, but I found it an interesting article. In any case it got my brain working on what were some the biggest fitness myths, I that I encounter almost daily as a trainer? There were many that came to mind, but here are a few stubborn ones that I’ve heard a lot over many years. I have to say up font these are my own opinion, based on my personal experience, first hand observation and research over many years and I’ll be the first to say I don’t know everything about fitness, and I’m glad to be learning all the time, but some things I do know, as I learned them the way most Marines do, the hard way.

#1 There is one single best exercise, False. To be in superb overall physical condition you need a balance of strength, aerobic conditioning, flexibility and muscular endurance. No single exercise can provide this. Just swimming, running, or lifting weights alone won’t get it. People wrongly tend to think what their good at is best, but balance is the key to true overall conditioning.

#2 You need to take dietary supplements, False. The fact is if you eat real food in the right amounts you’ll get all the vitamins, minerals and other nutrients you need for optimum health. I do recommend that everyone take a simple multi-vitamin as an insurance measure against not always eating a well balanced diet, other than that, IMO it’s just a waste of money. Extra vitamins or protein will not provide any real benefits unless you are deficient in that particular nutrient. The bottom line is that if your body doesn’t need it, it won’t use it. People can (and will) argue over this one forever, but I have witnessed first hand untold amounts of money spent by Marines and others on expensive supplements, (over many years) and have seen very, very little (if any) benefit from the vast majority of them. Other than the supplement industry, which is cleaning up to the the tune of about 30 billion a year it does nothing in the vast majority of cases but end up in our sewer system. Ask yourself a simple question; With more people taking more supplements than ever before, why is are more Americans overweight, sick and out of shape than ever before?

#3 You have to lift heavy weights to be strong, False. I have lifted weights for most of my adult life. I have competed in olympic and powerlifting competitions and have lifted some pretty heavy weights over the years. However other than for actual lifting competitions, or for sports like football and bodybuilding, lifting heavy weights is not needed to develop real world useful strength. In fact I think lifting very heavy weights, (more than your bodyweight) is not worth the injuries that are sure to come from it. Doesn’t mean training with weights isn’t beneficial to develop strength, it is, but bench pressing 300 lbs (which I’ve done) isn’t particularly useful. In comparison 50 lbs sounds light? However put that 50 lbs it in a pack and hump it 20 miles up and down some hills and you’ll see the difference in real world fitness I’m getting at here.

#4 Running will eventually damage your joints, especially your knees, False. Its been proven that distance runners have some of the healthiest strongest bones and joints of all athletes. Most of the people I’ve seen with knee problems are people who don’t run (or exercise ) at all and are overweight. I have been running almost daily since I was about 12 years old and have never had any knee issues. Not that I haven’t injured myself once and awhile over the years when running, I have. I just don’t think that following an intelligent program of running while wearing wearing properly fitting running shoes will cause knee problems, and honestly. its sounds more like just an excuse not to run than anything else.

#5 Staying in shape and maintaining a healthy bodyweight weight is extremely hard thing to do, about impossible if you are a busy person, especially as you get older. It takes 24/7 discipline, hours of daily exercise (in an expensive gym), and a monk like diet that requires special expensive foods. This one is completely false, actually it’s beyond that, it’s total bullshit. A balanced workout routine of 3-5 hours a week, combined with a commonsense eating plan and average “Adult” level discipline can yield not only good, but great fitness and health. Like most things that are worth having, people make this much harder than it really is. Check out my book Corps Strength for how to do it, no drama, no BS, just results. Try it.

Have a safe and happy holiday season

Semper Fi


Corps Strength – The Long Run

Saturday, November 8th, 2014

As a career Marine who has now been retired from active duty for over five years, I find myself taking a somewhat clearer perspective of my military experience. No, I’m not talking about rewriting history (like many do), what I mean is looking at things with a longer view. That includes many different areas; the people you served with, the deployments forward, mistakes made and successes gained. One way or the other, all these things look different in your rear view. Fitness and health are different.


As a lifelong, self confessed “PT freak” this is something that I’m sure I’ve studied much more than most. Way back in the dark ages when I came in (1981) the PT program was much different that the “scientific” programs you see in the military today. I think just being a hard ass was more of a priority than actual fitness back then. Over the years that attitude has changed and has shifted more towards actual physical ability, to include better health. Just for one example look at smoking. When I came in everyone smoked, and they smoked just about everywhere. Needless to say those days are gone and the overall health of our military members are better because of it.

On thing that illustrates in a real way is some of the lifelong Marine buddies that I’ve know for over 30 years. Now while many of these guys could out PT me on their worst day when we were in our early 20’s, now sadly, many are now in poor health. Many are very overweight, and have some serious health issues. I’m not talking about battle wounds or injury for the most part here. Just the result of their day to day habits over many years. Eating and drinking to excess, smoking, stress and lack of exercise.

Look, I’m not trying to lecture anyone about how to live your life. It’s a free country and if you’re not hurting anyone else, or breaking the law, have at it I say. What I’m getting at here is that I don’t think that you are doomed to poor health and fitness just because you are getting older, and/or have retired from active duty. You don’t. I know this from my own personal experience and many years of first hand observation. All it really takes is a program of moderate, consistent effort in PT and a little discipline in your personal life. These are not that hard and yield positive benefits in your life that are almost too good to measure, especially in the long run.

I wrote my book “Corps Strength” in 2010. But I’ve been pretty much have been following that same PT program for about 25 years. Does it work? Better yet does it work long term? Note the picture below. These two pictures were taken 18 years apart. Both at the Marine Corps Marathon (1996 and 2014). Now I will admit I can’t run as fast as that hard headed Jarhead on the left, but I still run pretty good at 54, and and you can too, and that my friends is the point. Take care and be safe.

Semper Fi


Corps Strength – A Little Shame with the Game

Saturday, September 27th, 2014

Here at the International Training Center we prepare foreign military personnel to attend follow on training in many U.S. military schools. We run prep classes for many different schools. Everything from Aviation to BUDS, EOD, dive school, Marine TBS, and lots of different technical schools. As you could guess the physical training we do varies widely, depending on what the follow on school is. However, the biggest hurdle we face with preparing these people isn’t running or pull-ups, it’s getting their heads in the game.

If you’ve never trained any international military people, let me sum it all up for you in a simple sentence; They’re not in the American military. This doesn’t mean they aren’t smart and/or courageous. Nor does it mean they are all overweight and out of shape. I’ve known (a few) that were some very tough bastards, who could out fight, and PT the average U.S. military member into the ground. What I’m talking about here is getting the majority of them to understand why we (as the American military), think that being overweight and out of shape is a bad thing.

For us it’s simple to understand; A high level of physical fitness is absolutely required to prepare our people for combat, and a trim physically fit leader sets the right example to his people. Trying to explain this obvious concept to some other militaries can be unbelievably frustrating sometimes. Some get it, many don’t. I recently had a Lt. (I won’t mention his country) tell me that he wasn’t worried that he couldn’t do a single pull-up, because he would soon be promoted to Capt, and nobody expects a Capt to PT? Really? I asked him wouldn’t you feel like a wimp that you can’t do a pull-up, ESPECIALLY as a officer? He looked at me like I was crazy?

I bring this all up to illustrate a simple point. Without any shame in the game it’s hard to motivate people to get in shape. The same thing goes for the civilian world. As our country has become more overweight and sickly (check the growing rates of diabetes, and obesity), there is also a new requirement to be more politically correct and nice about how we speak about this. When I came in the Marine Corps in 1981, overweight people were referred to by everyone as: “Fat Bodies”. I guess that was insulting, and frankly meant to be so to get people off their ass, and get in shape. Try calling somebody that today and watch what happens?

Of course it’s not because they eat fast food like they’re possessed, and shine a chair with their butt 24/7 playing video games. It’s due to stress, hormones, gluten, carbs, or maybe even a bad childhood? Give me a break please, I know better. People need to wake up, as we are headed for a crisis in this county, both physically and financially with the worsening health of our population (note the chart below). However we’re supposed to all feel better about being overweight and just accept it. Otherwise your being a judgmental dick? Well I for one think a little shame could go a long way. Just the Master Gunny in me I guess, but to me a fat body is still a fat body, and if you can’t do a single pull-up, you shouldn’t be in a leadership position. Sorry.
Be safe always, good when you can.


Semper Fi

Corps Strength – Prep Yourself

Saturday, August 30th, 2014

While I haven’t watched all of the “Prepper” reality shows that are all over cable TV nowadays, I’ll admit, I’ve watched my share. It’s a mindless guilty pleasure for me. Much of it seems staged for TV, but some of the people do seem sincere? I find it interesting (and funny) to see what some people are up to, but in any case as a Marine I do believe in being prepared. No, I don’t mean prepping for a Zombie Apocalypse, Alien invasion or an Illuminati takeover. I mean something that happens in the real world people, like having to evacuate due to a hurricane, living off the grid if you lose power/water and being ready to defend your property and family during civil unrest. These things I’m 100% ready for. Ready with the necessary supplies, a plan and I’m PHYSICALLY ready.

I emphasis that last part, because as one thing you see 90% of the time when you watch a prepper show is how way out of shape most of these people are? To be fair, not everyone, but the vast majority seem they’re more prepared to assault the buffet at Golden Corral, than deal with any real threat. Nothing personal, but It just seems silly to me that people would spend untold amounts of time and money on buying weapons, ammo, gold, storing food and water, etc, but don’t take a minute to maintain themselves in decent physical condition. So what you say? I mean if you have weapons, and can shoot, who cares? You may not care either, but I know better. Being out of shape in one of these situations can be a real problem, not just for you, but for those around you.

Over the years I’ve seen many people operate in harms way. Our military forces, contractors and internationals overseas, and people trying to deal with some serious natural disasters here in the states. Harsh conditions and high stress combined with very little sleep will beat your ass down like a five cell mag light. IMO no amount of weapons or dried food will help you deal with that stress better than just being in good physical condition. Being in good shape will help you stay mentally on point also. I’ve seen people in poor condition quickly become a burden to others in these situations. Look what happened to many people during and after Katrina? I’m not talking about special forces level fitness here (which couldn’t hurt), but just basic good condition, with a healthy bodyweight. That is especially true if you’re a first responder and have to work 24/7 helping others.


In my book Corps Strength I lay out a proven and effective PT program that will get (and keep) you in great physical shape. That’s without a big time investment, or any special equipment or foods. Actually it’s the perfect plan for someone of the prepper mindset, which is to be prepared. My simple point is that before you spend all your spare cash on another 1000 rounds of 5.56 or a box of Mountain House, prep yourself first. Get in shape, get your weight right and it will probably be the useful prepping you’ll ever do. Plus if the Zombies do show up, you’ll be able to out run them.

Be safe always, good when you can.

Semper Fi