The Merlion Star MARCH 3, 2017 - Volume 26 - Issue 5

Table Of Contents

  • Sailors Prepare for Physical Readiness Assessment in Singapore
  • CWO2 Pastwick commissioned as Navy’s newest Chief Warrant Officer
  • Navy Region Singapore Builds Wealth, Reduces Debt with Military Saves Week
  • NCIS Hosts San Bernardino Chief of Police
  • Mardi Gras in Singapore!
  • Safety Flash: Avoiding Shortcuts, Accident Reduction at Home and Ergonomics
  • MWR Updates
  • Navy Region Singapore YouTube Clips

Sailors Prepare for Physical Readiness Assessment in Singapore

Story by MC3 Madailein Abbott, Navy Region Singapore Public Affairs

Twice a year the Navy assesses each Sailor's physical readiness through the Physical Fitness Assessment (PFA). This includes a medical screening, a body composition assessment (BCA), and a physical readiness test (PRT). With commands across the fleet preparing for the semi-annual test, Sailors should take the time to review their physical performance along with body mass to prepare and perform to their utmost ability.

The PRT consists of three portions, sit-ups, push-ups, and a mile-and-a-half run, which can be substituted for a 12 minute cardiovascular test on either an elliptical, stationary bike, or treadmill. The mile-and-a-half run portion of the PRT is a simple test of cardiovascular health and endurance. There are many ways to prepare physically and mentally for all three portions such as continuous exercise and practicing the expected standards.

“For core and upper body strength training, the classes MWR provides will definitely focus on those areas which will help with the push-ups and sit-ups portion,” said Chief Master-at-Arms Patrick Smith, Commander Logistics Western Pacific (COMLOG WESTPAC) Command Fitness Leader. “Any workout will benefit with repetition multiple times a week and can help core strength and overall endurance in order to achieve a positive PRT score.”

"It’s beneficial to go to the gym during free time multiple times a week, such as at lunch or after work, in order to maintain peak physical condition. Not just for the Navy, but yourself as well.”- Chief Patrick Smith

According to the Navy's Physical Readiness Program instruction, Sailors should complete at least 150 minutes of moderate physical activity each week. Examples of moderate-intensity activities include brisk walking (3 mph or faster), bicycling (slower than 10 mph) and water aerobics. High-intensity activities include jogging or running, lap swimming, jumping rope and circuit training. Sailors should also perform strength-training exercises at least twice a week to work all major muscle groups.

“We conduct command Physical Training (PT) twice a week, but that alone isn’t enough,” said Smith. “It’s certainly better than nothing but that won’t help you to get an excellent score. It’s beneficial to go to the gym during free time multiple times a week, such as at lunch or after work, in order to maintain peak physical condition. Not just for the Navy, but yourself as well.”

Before Sailors can participate in the PRT, they must pass a BCA. This assessment is based upon a Sailor's height and weight measurements, and circumference (measuring tape) measurements as required at the neck, waist and hips for men and women. Sailors are also responsible to comply with medical screening requirements prior to participating in a Navy PRT. Failure to complete any of the medical screening can prevent a Sailor from participating in the PRT.

“Sailors must complete a medical form called a Physical Activity Risk Factor Questionnaire (PARFQ) prior to participating in a PRT in order to prevent stress to any existing injuries or conditions. Sailors must also make sure their Periodic Health Assessment (PHA) is up to date through the medical department before being allowed to participate in a PRT.”

“Sailors should develop a plan to strengthen any weaknesses they may have in participating in the PRT or BCA whether it’s losing 10 pounds or practicing their push-ups.” - Chief Patrick Smith

Each command releases a notice prior to PFA scheduling to encourage Sailors to properly prepare for the test. COMLOG WESTPAC’s 10 week notice, published in early February, would lead this cycle’s PFA to be in mid-April.

“The 10-week notice helps to give people enough time to prepare for the PRT and BCA by finding their levels and identifying their possible weak points,” said Smith. “Sailors should develop a plan to strengthen any weaknesses they may have in participating in the PRT or BCA whether it’s losing 10 pounds or practicing their push-ups.”

The goal of the Navy Physical Readiness Program is to ensure Sailors maintain a level of physical fitness required to support the Navy's overall mission readiness and that all Sailors meet minimum physical fitness standards for continued Naval service.

For more on Navy approved sample workouts, nutrition guides and fitness programs, please click on the following links.

CWO2 Pastwick commissioned as Navy’s newest Chief Warrant Officer

Story by MC3 Madailein Abbott, photos by MC2 Joshua Fulton, Navy Region Singapore Public Affairs

After spending three years as a Chief Petty Officer at Commander Logistics Group Western Pacific (COMLOGWESTPAC), Chief Warrant Officer Jeffrey Pastwick will start a new chapter in his career by leading Sailors as a commissioned officer in the United States Navy. On March 1st, CWO2 Pastwick took the oath of office in front of family, friends and fellow shipmates in a ceremony held at the Terror Club. Before his commissioning, the Public Affairs department sat down with then Chief Pastwick about his career and what the future holds for him.

Q: When did you join the Navy and why?

A: I joined the Navy in July of 2000. I was in a situation where I was in high school and when I graduated I didn’t quite feel I was ready for college yet. I also had an older sibling who had already gone to college and didn’t make the best choices and I didn’t want that to happen to me. I decided to join the Navy because I wanted to do something worthwhile and I wanted to get out of South Buffalo, New York. Honestly when I joined I didn’t know how long I was going to stay in. When I was at my first shore duty station I was taking college classes and was planning on getting out after that tour. At some point it kind of hit me, that I thought if I didn’t stay in I would regret it down the road. It all worked out because shortly after I reenlisted I made first class and I knew I was in it for the long haul.

Q: What do you feel has been your most rewarding experience in the Navy?

A: I have a lot of memorable experiences throughout my 17 years in the Navy so it’d be impossible to name any single one. I think what I will miss the most though is being a part of the Chief community. Being on the ranking boards and attending CPO 365, they’re key opportunities to help guide Sailors in their careers. At some point in your career it changes. Junior enlisted going up to second class it’s all about you, but once you hit that point where you’re at first class or chief level, you’re doing it for your Sailors. It’s the reason you join and it’s the reason you stay in long enough to become a Chief, to directly help the next generation of Sailors. I’ll miss being a Chief and that daily interaction but I’m happy to be moving on to the next step in my career and I’m ready for the next challenge.

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Q: What made you want to become a Chief Warrant Officer?

A: At 17 years in the Navy I wanted to go as far as I could, and Warrant Officer is a six year commitment which worked well in my plan for my career. I’ve always planned on getting out at 23 years so being commissioned will give me a change at the tail end of my time in the Navy and it should be interesting. Making this career move timed out well with my plans and I’m really looking forward to it.

Q: How do you feel becoming a Chief Warrant Officer will enrich your naval experience?

A: It’s hard to predict what anything is going to be like before you get there. I have 17 years of experience in one field so I have an idea of what’s ahead, but you never really know until you get there. I’m fortunate to be having this opportunity to go through and see things from different levels. I made my way up the ranks as enlisted, then I became a Chief, and now I’ll be seeing things from the officer level. I think it’ll be beneficial to have that perspective on how each group thinks and it’ll help my workplace and the Sailors I work with.

Q: What do you feel is the importance of the commissioning program to the Navy and how it develops its leaders?

A: I think the commissioning program, especially the Limited Duty Officer (LDO) and CWO programs, gives people those opportunities. Some people enter the Navy with few options and may not have had the opportunity to become an officer or may not have even thought about it until later in their career. With these programs you can enter as an enlisted Sailor and through hard work become an officer and enrich your military career along with boosting your management and leadership skills on a personal level. Having different perspectives on situations can help the ward room, help the command and ultimately help the Sailors. That diversity helps make our Navy strong.

Q: What’s next for you after getting commissioned and leaving COMLOG WESTPAC?

A: From here I go to school in CWO/LDO Academy in Newport, Rhode Island. Then I’m going to Japan temporarily on the USS Barry while I wait to attend another school in Virginia for Ballistic Missile Defense school, which is three months, after that I fly back to Japan for good. I’ll be the Air Defense Officer on the USS Barry when all is said and done. I’m really looking forward to my new position and the opportunity to lead Sailors in this new environment.

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Navy Region Singapore Builds Wealth, Reduces Debt with Military Saves Week

Story and photos by MC2 Joshua Fulton, Navy Region Singapore Public Affairs

Navy Region Singapore (NRS) joins installations across the fleet in observance of Military Saves Week, Feb. 27 - Mar. 4. This is an annual opportunity for organizations to promote positive financial behavior and a chance for service members and their families to assess their financial status.

“Military Saves (campaign) encourages people to build wealth instead of debt in an effort to reduce the stress and worries associated with financial difficulties and enable service members to focus on executing their mission,” said Steve Repak, personal financial counselor with Military Saves.

Repak, a veteran and a certified financial planner from Charlotte, North Carolina, volunteered three weeks of his personal time to assist the Military Saves campaign, during which he will join personnel from NRS and Destroyer Squadron SEVEN in providing personalized financial training to military members, DoD civilians and their families throughout the region and the crew of USS Coronado (LCS 4).

"If you are financially fit, you are going to be able to perform your mission better. My goal is to get people financially healthy so that they can be better spouses, better sailors, and have a better quality of life.” - Steve Repak

“I am a 12-year veteran, and I left the army with $32,000 of credit card debt, so I know exactly what it feels like to live paycheck to paycheck, with a ton of debt, messed up credit, no money in savings and very little hope,” said Repak. "If you are financially fit, you are going to be able to perform your mission better. My goal is to get people financially healthy so that they can be better spouses, better sailors, and have a better quality of life.”

Through the week classes, training sessions, and events were held, designed to improve financial literacy and monetary management skills while informing the command on best practices for avoiding financial instability. The key focus of the various events was to instill an understanding of the importance of developing a year-round commitment to proper financial management.

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“You can get people motivated and change their habits and behavior in the short term, but the key is to maintain those habits,” said Repak. “You don’t have to eat, breath drink finances, but you periodically need to set time aside to review your situation, schedule time to review your financial goals, make sure you have a budget and are paying down your debt, and put money toward savings.”

Many commands have a dedicated personal financial manager that can provide service members and their families with financial advice and counseling as the need arises. To fill this role in the NRS community, Repak provided advanced training to specific staff members, enabling the NRS staff to provide year-round quality financial support for the community.

“Being in the military you can feel like you are protected by the safety net, having your food, clothing, housing and other expenses paid for, but eventually you will have to leave the military whether it is sooner or later. Money will not buy you happiness, but it will provide you choices. The more money that you have, the more choices that are available. My goal is to leave here having given people hope, choice, and a better quality of life,” said Repak.

NCIS Hosts San Bernardino Chief of Police

Story and photos by MC3 Madailein Abbott, Navy Region Singapore Public Affairs

The Naval Criminal Investigative Service Southeast Asia Field Office participated with Commander, Logistics Group Western Pacific (COMLOG WESTPAC) and Navy Region Center Singapore to host the City of San Bernardino Police Chief Jarrod Burguan at the Singapore American School, March 1, 2017.

The objective of the presentation was to present the facts and circumstances surrounding the terrorist attack in San Bernardino on Dec. 2, 2015. The presentation covered the dynamics of managing a large-scale crisis and included a case study on the facts of the case from the first call and the response to the investigation and overall management.

On Dec. 2, 2015, 14 people were killed and 22 others were seriously injured in a terrorist attack consisting of a mass shooting and an attempted bombing at the Inland Regional Center in San Bernardino, California. The shooters, Syed Rizwan Farook and Tashfeen Malik, a married couple living in the city of Redlands, California, targeted a San Bernardino County Department of Public Health training event and Christmas party of about 80 employees in a rented banquet room. Farook was an American-born U.S. citizen of Pakistani descent, who worked as a health department employee. Malik was a Pakistani-born lawful permanent resident of the United States. The police pursued their vehicle and they were killed in a shootout. On Dec. 3, 2015, the Federal Bureau of Investigation (FBI) opened a counter-terrorism investigation. On Dec. 6, 2015, in a prime-time address delivered from the Oval Office, President Barack Obama defined the shooting as an act of terrorism.

“The intent of these types of presentations is to offer our experiences as a case study for an actual incident that occurred with the hope that the audience will listen to the facts of what we dealt with and then essentially ask themselves ‘what would I do in that situation?’,” said Burguan. “It’s designed to stimulate thought.”

Chief Jarrod Burguan has been with the San Bernardino Police Department since January of 1992 and has been serving as the City's police chief since December of 2013. Throughout his career he has worked in, supervised or managed units in every division of the department. Burguan has earned a Bachelor's Degree and a Master’s Degree in Management from the University of Redlands, is a graduate of the Senior Management Institute for Police (Police Executive Research Forum - Boston University, 2012) and POST Command College (Class 53), and also holds a POST Management Certificate.

"There are people alive today because of the evolution in law enforcement and how we respond to those situations now compared to before."- Jarrod Berguan

“Law enforcement has changed dramatically since Columbine, it changed the industry completely unlike anything I’ve seen in my 25 year career in the police force in terms of how we respond to and how we handle situations like these,” said Burguan. “You take Columbine and any other number of these shootings that happened around the country and it’s not about telling this gruesome story, it’s about learning and asking the question ‘what would we do if we were in this situation?’ There are people alive today because of the evolution in law enforcement and how we respond to those situations now compared to before.”

On the day of the attack it took three minutes and 32 seconds for the first police unit to respond to the shooting following the initial 911 call. After the first officers arrived at the scene, they entered the building and had to ignore the pleas of wounded victims to stop and administer first aid to them. The victims had to wait for a second team of officers to come in to help them. Because survivors were soaked from water pouring from the fire sprinkler pipe, they became slippery for officers to hold and it was difficult to evacuate them. Injured victims were carried out by hand, with blankets, and even on chairs, as litters and tactical stretchers were unavailable at the time. About 300 officers and agents from city, county, state, and federal agencies responded to the active-shooter event.

“At the end of the day when we share what our lessons learned were, we look at the things our officers brought up that worked and didn’t work with the hope that we can improve ourselves in the future,” said Berguan. “The whole idea is to have that discussion with the industry so that the industry learns and hopefully gets better.”

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After Burguan’s presentation, there was a question and answer session for audience members, which included service members from COMLOG WESTPAC, Navy Region Singapore, the Royal Australian Navy, along with United States Embassy employees and the Singapore Police force.

“I felt today’s event went very well. It’s always important to help NCIS and our federal partners,” said Berguan. “I understand they’re here on the ground day in and day out working with their counterparts and the Singapore police force and they’ve had some challenges sometimes due to the differences in cultures. My hope today was to tell this story and help the dialogue between the people who are working here every day with how training may need to evolve or how they would handle a certain situation. I felt the presentation was very beneficial for both sides.”

Mardi Gras in Singapore!

Photos by Wendy Martin, Morale, Welfare and Recreation Marketing

The Sembawang military community held a Mardi Gras celebration Friday, Feb.24, 2017 at the Terror Club's upper patio. The event gathered more than 170 participants as they enjoyed a New Orleans Cajun Buffet, custom balloons from a local balloon artist, Disc Jockey music compliments of a local military community member and multiple raffle prizes. A photo booth was also available for those people looking for awesome and crazy-looking shots with costume and Mardi Gras attire. See the photos below to see what took place.

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Safety Flash: Avoiding Shortcuts, Accident Reduction at Home and Ergonomics

From the Safety Office, Navy Region Center Singapore


We like to get our work done with the least amount of effort, and as quickly as possible. Utilizing newer and more efficient ways to increase productivity is good. However, if a wrong decision is made to take a dangerous shortcut, the outcome is undesirable. Though a shortcut is evidently unsafe, we take it by convincing ourselves that the risk is worth taking; saying to our self, "We won't get hurt this time." Maybe, the next short cut will lead to a deep cut.


Housekeeping is not just about cleanliness. It includes keeping work areas neat and orderly and keeping aisles, floors and stairs free from slip and trip hazards. The removal of waste (paper, cardboard, containers, used chemicals) from the work area is valuable in reducing accidents.

Housekeeping requires focusing attention on important details in the workplace such as layout, aisle markings, adequacy of storage facilities and maintenance. Maintaining "order" throughout the day requires a great deal of planning and management.

Experience has shown that good housekeeping is an essential and effective part of a safety and health program. Effective housekeeping helps eliminate workplace hazards and promotes a safer, more efficient work environment. Poor housekeeping can contribute to accidents by hiding hazards that cause injuries.


As we spend increasing amounts of time at our workstation, we need to be aware of Workstation Ergonomics. We have to ensure that the workstation fit our bodies and our natural way of moving. This can impact our health, productivity and even mood! Not only we'll prevent computer injuries such as, musculoskeletal disorders and discomfort, we'll reduce fatigue and get our work done in a more efficient manner. Poor ergonomics is a result of joints being strained due to overuse or irritation caused by repetitive motions. The problem may arise due to non-ergonomic-friendly workstations.

The Terror Club pool will be closed from March 6-10, 2017 for maintenance.

Community Recreation has a monthly vacation Photo Contest. Morale, Welfare and Recreation Authorized Patrons are invited to submit 1 favorite photo from a recent vacation to with "Vacation Photo Contest" in the subject line. Include a photo description with your name, phone number, and command. The winner will receive a voucher for US$10 at the Terror Club! The winning photo will be featured on the NRS Fleet & Family Readiness Facebook page and in the ITT Office and in the Merlion Star. Submissions are due by 2 p.m. on the third Friday of each month.

The Vacation Photo Contest winner for February is Linda Webb! Her photo is of a parasol hanging over Jonker Street in Malacca


Come out for "Pick-up" soccer every Wednesday at the Terror Club field at 1600. Also, there is "Pick-up" basketball starting on March 28, 2017, every Tuesday and Thursday.


Don your green attire and come out to the St. Patrick's Day Lucky run on Saturday morning, March 11, 2017 at 0800. We will all meet at the Terror Club parking lot. There will be prizes given to the first 5k male and female and to the first 2k male and female who finish the race! After the race the Terror club is offering a fabulous breakfast for a low price of $6.95!! Once breakfast is over, you can mosey on over to the upper patio where community recreation will be holding the community yard sale! Hope to see you there!

Floaty Wednesdays at the Terror Club pool all day long starting at 0900, come on out and feel free to bring your own floaty! This is going on the entire month of March except for the 8th.


Physical Training now offered at Fleet Fitness Gym for minimal fees. You can choose the session that bests suites you, either come in with a buddy, a group, or just on your own. All are offered at Fleet Fitness. Please contact the front desk staff for any questions at 6750-2482 or email the fitness manager at If you are interested you can pick up a Personal Training packet at the front desk to fill out and pay the $25.00 USD fee for your initial assessment and get started!

Please call the Fleet Fitness Center for more information at 6750-2482.

Paul Gray of COALITION knocked out Matt Dodd of COALITION. (8-3) What a game. Congratulations to Paul and well done Matt. For more information, please contact

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