October Fast!

OK.. Look like I have not posted in a long time.  So, it is a new month and every one is talking about October fest or October this or that.  I figured that I would get into the act with October Fast.  I am not going into a full on fast like i have done in the past, i am going to try a modified fast, maybe a breakfast only fast.  Plus I have order a new workout and I will see how that helps. 

Why a fast/modified diet?  Well, It has worked in the past and I am struggling to shed those last pounds.  I was at 200lbs  yesterday (could be just the weekend blot) and I tipped the scaled at 198 after my morning jog.

More or the why is about the US Army.  The Army says I am fat at 192lbs. they think that is about 26% body fat and if I was a young buck it would be 180lbs.

The morning jog was nice.  I have been taking it easy for the last month since I hurt my leg (Tennis Leg).  I actually jogged continually for 3 miles.  It felt good.  I was still a little sore from the weekends army PT (physical training) but still good.  The weather was different.  It was like it was 100% humidify.  It was not misting, but I got a little water droplets on my glasses.

When I got dressed I pulled out my "Skinny" slacks and had to suck it in to get them buttoned.  I do not like to suck it in, but I can still fit into them, hopefully soon I can fit better.

What is my goal in all this?  if we are talking jsut weight, I want to be down to 175 lbs.  I also want to one day actually not have a spear tire.  I have always had that round layer of fat even as a kid.  As far as fitness goal, I would love to be able to run my army 2 miles in under 15 minutes.

I will just kinda itemize what I am doing of not doing and what I am eating, mostly to itemize what I am doing.

I am missing my 10 am snack. Tummy is rumbling.  At least I am busy at work so I dont think about it as much.

Failure - People have brought in Halloween candy and I love free candy (who doesn't?) I grabbed a couple little pieces with my afternoon diet coke. 

Morning Workout @0600 - 3.07 mile run - 31:54 min (-460 cal)  
     http://www.runnersworld.com/tools/calories-burned-calculator 
Breakfast @ 0700 - 2 fried eggs (300 cal) and 2 buttered toast (222 cal) = 522 cal
Drinks
     @0800 - 16.9 oz - Diet Coke with ice
     @0900 - 18 oz - Green Tea Mandarin Orange Flavor (NO SUGAR)
     @1000 - 22 oz - HEB Passion Fruit Drink mix (5 cal)
     @1300 - 22 oz - Hawaiian Punch Drink Mix (5 cal)
     @1400 - 12 oz - Diet Coke
     @1500 - 18 oz - Green Tea Mandarin Orange Flavor (1 tsp SUGAR - 16 cal)
Snack @1430 - (such weakness) - 2 Hersey mini bars ans 2 Recess's mini peanut butter cups (65 + 50 = 115 cal)

According to several web sites, I am over weight.  One said i was sitting at 28%bmi and I should be under 179lbs.  Also after averaging several sites, tehy say i burn about 2500 calories just living and working at my desk.

ile stuff

(2) Non-resident (or off-campus) courses: The nonresident courses of
the CGSC are: RC CAS3 and CGSOC (correspondence and Total Army School System
professional Development brigade classes). To obtain a reservation for a
brigade class (RC CAS3 IIA and IIB or CGSOC-Phases I, II, III, or IV) the
student must obtain an ATRRS reservation through the assistance of their PMO
at PERSCOM (AC), their unit operator (TPU or ARNG) or
ARPERCEN PM(IMA and IRR). ATRRS class schedules are listed under the individual
Divisions of Institutional Training in the Professional Development brigades.
To enroll in the correspondence opion of CGSOC, the student may electronically
enroll at XXXXXXXXXXXXXXXXXXXXX or submit a CGSC Form 59 and a copy of your
current APFT at FAX DSN 585-3402 or commercial(913) 758-3402. The address for
the CGSC's Directorate of Distance Education is BLDG 120, Room 273N, 280
Gibbon Avenue, Fort Leavenworth, KS 66027-2314.



I’ve submitted my last requirement for DL ILE-CC. What happens now?

For graduation purposes, students are requested to submit a copy of
their most recent APFT Scorecard (DA Form 705 plus DA Form 5500 and/or
profile, if applicable) dated within the last six months. Exception:
National Guard officers may submit an APFT Scorecard dated within the
last twelve months. If students do not submit an APFT Scorecard or do
not submit a passing APFT Scorecard, they may still graduate from
ILE-CC as “Marginally Met”. The statement “Marginally Met” will be
included on the DA Form 1059. Once a student is eligible to graduate
from ILE-CC it usually takes 5 business days for a hard copy of the
DA Form 1059 to be mailed to your personnel office and the original
DA Form 1059 and ILE-CC graduation certificate to be mailed to your location.



Then either fax your documents to 913-758-3402 / DSN 585-3402,
or scan and email the documents to your DDE POC, or mail the
documents to the

CGSC DDE
280 Gibbon Avenue
Fort Leavenworth KS 66027.

Internet Stuff

----------------------------------
Computer
----------------------------------
Google: build a linux kiosk

http://kyantonius.com/2008/06/25/linux-internet-kiosk/

http://www.ehartwell.com/InfoDabble/HowTo:_Create_a_boot-from-CD_browser_kiosk_with_Firefox_and_Linux

http://jadoba.net/PLUG/kiosks/howto/

http://fixunix.com/x/19764-building-linux-x11-kiosk.html

PAssword Cracker
logcrack
john the ripper

NetStumbler.com

http://www.microsoft.com/security_essentials/

DOD Certs
https://www.dodpke.com/installroot/
-------------------------------------
Buick
-------------------------------------
Replacement fog lamps
http://www.amazon.com/1997-2005-Buick-Regal-Light-Assembly/dp/B0023WAP30

Bulbs - fog lamps
http://www.autopartsdeal.com/catalog/?N=0&uts=true&Ntt=2004+Buick+Regal+Sylvania+Fog+Light+Bulb

http://www.oreillyauto.com/site/c/detail/SYL3/893ST.oap?year=2001&make=Buick&model=Regal&vi=1371125&mc=SYL&mn=Sylvania&pt=04631&ppt=C0010
Sylvania - Bulb
Part Number: 893STBP

http://www.oreillyauto.com/site/c/detail/MTL0/95872.oap?year=2001&make=Buick&model=Regal&vi=1371125&keyword=trunk&pt=01159&ppt=C0358
Mighty-Lift - Lift Support
Part Number: 95872

Remove Visor ----
If it is the same as the 2000 model, and i believe it is, then this is how you do it.

Pull down on the visor to separate the plastic collar on the end of the visor shaft
from the plastic retaining clip in your headliner. Then insert a straight bit screw
driver into the notch in the plastic collar and turn the visor till the stopper on
the shaft rests against your screwdriver. This will lock the plastic collar to the
shaft coming from the sun visor. Then turn the entire thing a little more (about 1/4 of a turn).
this will allow the visor and collar to come out of the retaining clip. then you have
to use a screwdriver to pry the legs on the retaining clip so that it comes out of your
headliner. That is it, it should all come out... hopefully not in too many pieces...
oh and if you get mad like I did and just yank them out, it will cost you about $260 to fix....

http://www.engine-light-help.com/buick-check-engine-light.html
http://www.engine-light-help.com/oxygen-sensor-codes.html

Manually check
http://www.gnttype.org/maint/malf.html

-------------------------------
Running
http://www.pponline.co.uk/encyc/0307.htm

-------------------------------
ARMY
--------------------------------
Correspondence
http://armypubs.army.mil/
http://armypubs.army.mil/epubs/pdf/r25_50.pdf

APFT
https://akocomm.us.army.mil/usapa/doctrine/DR_pubs/dr_aa/pdf/tc3_22x20.pdf

136 MEB
http://www.tioh.hqda.pentagon.mil/Heraldry/ArmyDUISSICOA/ArmyHeraldryUnit.aspx?u=6819

FA 53A Course Thoughts

First and foremost there should be two separate courses. One to be used as a transition course and one advanced IT application.

There should also be a method to give partial constructive credit, where a soldier may have experience in networking, but not in applications.

Transition course can be either in-house, on-line or a combination.

Most every class is available on-line.
CCNA1/Network Fundamentals –Cisco Academy: CCNA Exploration - Network Fundamentals
CCNA2/Wireless LANs – Cisco Academy: CCNA Exploration -
CCNA3/Switching Technologies – Cisco Academy: CCNA Exploration -
CCNA4/WAN Technologies – Cisco Academy: CCNA Exploration -
The CCNA Exploration curriculum is composed of four courses:
• Network Fundamentals
• Routing Protocols and Concepts
• LAN Switching and Wireless
• Accessing the WAN
Cisco Security – Cisco Academy: CCNA Security 1.0 Implementing Network Security
IT Projects - ??
LAN/WAN Integration -PHD
Windows 2003 Server MOC 2274 - Course 2274: Managing a Microsoft Windows Server 2003 Environment (e-learning)
MS Network Services MOC 2277 - Course 2277: Implementing, Managing, and Maintaining a Windows Server 2003 Network Infrastructure: Network Services (e-learning)
MS Active Directory Svc MOC 2279 - Course 2279: Planning, Implementing, and Maintaining a Windows Server 2003 Active Directory Infrastructure (e-learning)
MS Exchange MOC 5047 - Course 5047: Introduction to Installing and Managing Microsoft Exchange Server 2007 SP1 (e-learning)
Knowledge Management - PHD
SQL Server 2005 MOC 2780 - MOC Course 2780: Maintaining a Microsoft SQL Server 2005 Database
MS SharePoint 2007 - Course 5061A: Implementing Microsoft Office SharePoint Server 2007 (??)
MS Expressions - ???
SharePoint Designer - Building Web Applications with Microsoft Office SharePoint Designer 2007 Step by Step (book)
Voice over IP -
Synchronous Collaboration Server (ADOBE Connect)
NETAPP Storage Area Networks (SAN)
Project Management
Windows Security
CISSP
DIACAP
Net Management
JNN
STAMIS


Understand the need to make a PCS to enable the Army to move soldier through the assignment pipeline, but that is no reason to make this course longer then it needs to be.

FA53 CLASS Notes

Introduction to VOIP
SSG Mojia/MS Boyd

DAY 01

Very slow start it would be nice to have condition and standard for the end state of the course. This is critical to know what kind of learning I need to do. Do I just sit here and listen? Do I listen for content? Do I listen for knowledge?

The class is nice and loud with all the switches running, but the instructor can't or won't speak up.

Instructor (SSG) read straight from the slides, and talked to the slides most of the time. Appeared to be unsure of the data they were presenting, as if this is all new to them. Reading the slides is never a good way to present data, I could do that myself.

This class is not an intro to VOIP, but a sales pitch for Cisco and Cisco devices, we spent way too much time on how to use the phones we have in class, not what VOIP is and how to implement it.

I am not sure what is up wiht this instructor, cannot give a staright answer on how we will be assessed. She was going on about how may differnt ways that she could test us. This should be nailed down before the class started so we know what to expect.

Day 02

Practical Exercises(PE), not desigend for this classroom, but for another class, making it very confusing. It would be very easy to change and taylor for this room.

Instructor is very snippy, very abrassive, with students, not a good instructor. Does not forstering an learning environment.

Always has excuses about the slide, says they are not here slides and she cannot update them here.

Call mamanger are not treset from the last class.  This made the loading the phone dificule since there were many error, untill the instructor manually reconfigured the switch.  This showed lack of preperation  for the class.

Slides images/screen shots are small and hard to read.

PE are hard to read and folllow.  When printed. the are no page number of titles, making it had to keep track of which piece of paper goes to which PE.

Day 03

Instructor is being very biligerent.  when helping another student the instructor told the student to delete several settings, and then found out the student was deleting setting on my system.  When I expressed concern that I now had to figure out what was deleted and what I had to redue.  The response was "Oh well this is a training environment." Later in the same day a student did the same thing and the instructor fixed the other students computer settings.

90% of the students are lost an require help to get thorought the practice exercises.  There are very confusing and do not help in learning the material.  We have to teach our selves, becousl the instructor cannot seem to present the information in a manner that allows up to learn

Adobe Connect
Mrs. New

Some portions of the labs were good, but they were more reading then actual exercise. The labs said you could do thing but you were never asked to actually do anything.


Teach what this type of product can be used for and how we can implement it, not how to install it.

Course should be dropped, the book can walk you though the install, that is all you need.

The instructor was helpful, good instructor, bad course. The courses is basically how to install software, this is way below where we should be in this course. Actually class was only a couple of hours of instruction, the rest of the class was doing the same install over and over again. The test did actually test that we could install, but that was it. The course should have been along the lines on how to use the product, not simply how to install, this particular product.

NetApps
Ms Cobb, Mr Rainge, SSG Taylor
 
Slow start. Did not go over the learning expectations


Labs from the book, are very confusing. Right out of the box the first lab, is so out of date that is cannot be done. The instructor would only make excuses, not offering solutions.

Playing tag team with the instructors, a little confusing. They are not fully prepared for class, had to move in the middle of the first day, computers were not ready. Computer not fully set up, vertical machines had to be reset. Instructors not talking with one another, each seem to have their own agenda, as to what to teach.

Instructors simply read from the slides. We can read, just as well as they can. So no added benefit to having the instructors in front of the class. If the instructor was more prepared the class would not be so boring.

Instructor are not willing to help students that are struggling, they let them struggle for more then a hour, on the exercise that should only take 15 min, other students had to help the struggling student while the instructor sat around and shot the bull with each other.  Poor uses of time management, many down time in the class.


Continuously using confusing terms, almost like they are making things up. Also, use many acronyms without explaining them, showing a lack of knowledge on how to teach students (teaching 101) Having hard time taking their knowledge and converting it into useful information.

Instructors not respecting the student as people and senior leader in the military, but they like to drop doe to say we are just student and try to excerpt some authority over us.

Exam notes:
>useradmin group add <group>
> useradmin user add YoungH -g <group>
* Group must be added first

Project Management
Mr Tom Duffey

Did not go over any course expectations. Instructor had no idea how long the class is scheduled for, should check then schedule.

Has no idea what we have or have not been through, course wise. Could talk a few minutes to review out schedule to see what classes we have had and then what classes we still have left.

Instructor is ok instructor, did his homework and at least read the book and does not read from the slides, but has no depth of application of the subject. Wrong instructor for this topic. This is a critical class, but is being handled as just another class to chase some certification.

Uses poor examples. Constantly references things that they are familiar with for examples, but have no direct correlation to the class as a whole.

Books are very confusing and do not really explain the terms and process very well.. lots of little snippets, bit not cohesive, not set up for actual learning, but may be good if the goal of the class is taking a test. (but since we do not know that the goal of the class is it is hard to tell where we are heading)

Class work seems to be just made up busy work. If it lead into a final project or was the grade for the class then it might have be more useful. It takes up too much time and with the instructor complaining about not having enough time, then busy work should be cut out or count as the final (like the other PhD taught classes)


Serious problem volume of material for this type of class. Slides were basically taken strait from the book. one or more slides per page. Needs to be pared way down to become effective.

This would be a good PMP test prep course, but this is not what we should be learning. Most people will not take the test and do not have experience to become certified. Wrong type of course for this audience.

Windows security
Mrs Garrett/Jones??
Day 4
Instructor not sure what the other instructor taught in the previous class.
Instructor not really prepared for class, had to wait numerous time for instructor to get handouts or even request handouts.
Instructor did not care if students learned or had all materials for class.
Day 5
Instructors trained to time not to standard, more worried if students were in class for the time allowed.
Instructor did not have a complete grasp on the material being taught, continually reading and looking at notes.
Instructor glosses over very relevant information, items like audit logs and retina scans are very important to when we do as a FA53, but the instructor unable to relate the course information
Material on test was not covered in class material.

CISSP
Mr McLean
Day 1
Poor time management
might be knowledge, ok as teacher, hard to understand speach, needs to work on speaking ablility, not an effective communicator.
"this here" needs to control bubbieze

Does try to draw the class in.
Day 2
CCCure Quizzer / freepracticetests are nice to use, but not in advance of a class as a measure of what a student know. What is does is confuse the student not teaching them what right looks like. This should be used as check on learning, not a knowlegde check. This could actually hamper the student by confusing them into thinking that they did now was correct.

Instructor lacking well rounded knowleged. Did not understand Appliaction Developlment domain and it showed. Giving out bad or poor information.

Covers material, then says it is not really important. So where is the benifit to this block of instruction?

simplies reads for notes, showing a lack of understanding and indepth knowledge of the subjuect matters.

Instructor continually yawned as he read the material.
Review of material was poor.

DIACAP
Mrs Clark/Mrs Jones
Day 01
Instructors have problems with class flow.
Does not know audience, does not know who she was teaching. Instructor actually told us to run away from the DIACAP process.
Continually reads for slides, demonstrating a lack of knowledge of the subject.
Both instructors read from their slides, actually facing the slide, talking to the whiteboard and not the class.
Not prepared and ready to teach. Tries to go to web sites during class, should have checked the sites and had them preloaded before start of class.
Many slides were poorly done, hard to read, too small, too much information. No quality control.
WE ALL KNOW HOW TO READ, the instructor does not need to read EACH word on EACH slide.
Wrong words used on slides for acronym. Acronym for POA&M was spelled out as Plan of Action & Mitigation and was continually wrong. Should be Milestones not Mitigation. Instructor was aware of this and just kept pointing it out, instead of fixing it. So the information we have is wrong, which leads us to ask what else is wrong, making anything given us potentially useless.