Combat Excellence-Always on Mission 2 Combat Excellence from the WING COMMANDER

March 2017

Combat Excellence-Always on Mission 2 Combat Excellence From The WING COMMANDER

COL. TIM DONNELLAN Warriors, Mission readiness is at the core of all we do. Every training day, calendar event, or wing priority can always be traced back to mission readiness. It’s hard to believe, but the end of this month will mark the halfway point for this fiscal year and we’re right on track with our training plans - almost complete with reconstitution for the AEF and most of our RCP. We have used every bit of expected time to make it to this point, and your efforts have been the key to our success. The airplanes are getting healthy again, our equipment is being repaired, and each of you has had the opportunity to get reacquainted with your families and your work areas. The next step of our mission readiness is to take the lessons learned from combat and apply those to other skills we need to maintain, in particular our ability to survive and operate in a chemical weapons environment. We’ll do this in an exercise over June super-drill but the preparation for this is essential. Have your chem gear/JLIST items ready and available. Take the time to ensure your gas mask is leak tested, inspected and cleaned! Coincidentally, March is nutrition awareness month, which is another key component to readiness. Nutrition, rest, and fitness are all essential to combat readiness and this month is a good time to assess your lifestyle. Many of you got into great shape and lost a lot of excess weight while deployed - the key to keeping it off is a healthy, active lifestyle. We have resources available that many of you may not be aware of - a great gym here on Gowen Field as well as the Health and Wellness Center at Mountain Home AFB. The HAWC is a first class gym and also offers free consultations for both fitness and nutrition. Mr. Mark Tschampl is more than ready to put you in his Bod Pod (or Truth Booth as I sadly found out in the picture above) to help you assess your percentage body fat and offer ideas for eating and fitness. I promise, if you make the trip it will be worth your time. Check out the article in this Beacon where food selection is discussed, as what you put in your body is just as important as maintaining a regular fitness routine. The most important piece of the combat readiness machine is you - we can fix airplanes, replace equipment, but every Airman is priceless and irreplaceable. Let’s come out of reconstitution fit and ready to take on the next challenge! Attack! Donut

The Beacon | March 2017 Always on Mission 3 CONTENTS THE BEACON 5 SCHEDULE Introducing WHERE TO GO, WHAT TO DO, AND WHAT TO EAT 5 BAH RECERT SUPERFOMANDATORYOD FOR ALLS AIRMEN 6 F-35 BEANS The ADA says beans are truly a superfood because each tiny bean has a poFACTSwerful com ANDbinatio FIGURESn of protein, f iABOUTber, vitami nTHEs and F-35 minerals. Researchers have also found that diets including beans may reduce the risk of heart disease and certain cancers. »» p.15 9 A NIGHT TO REMEMBER

WILD SALMON NIGHT OF FAMILY FUN PRESENTED BY FAMILY PROGRAMS The omega-3 fats in salmon can help reduce the risk of sudden-death heart attacks. Plus, salmon caught in the wild has less PCB contaminants than salmon raised on a farm. 10 TAG LEADERSHIP DAY MUSHROOMS PROFESSIONAL DEVELOPMENT FOR OUR LEADERS »» p.16Stocked full of antioxidants that help protect cells from free radicals13, whic h cESSENTIALan lead to cancer and 6som CORNERetimes heart disease, mushrooms are a great source of potassium, copper and certain B-vitamins. THE REINVIGERATION OF MILITARY CUSTOMS GAWINGRLIC COMMANDER & ONIONS For the full effCol.ects, st Timay awa yDonnellan from onion and garlic powders and stic14k to t he wKILLINhole vegetab lFATe. The A DA reports that research shows these two foods may help lower LDL (bad) cholesterol, control blood pressure, prevent blood clotting, act as antioxidants PUBLIC AFFAIRS OFFICER GET FIT THE RIGHT WAY to reduce canc2nder ri sLt.k an dCassie even pro Morlockmote immunity. You may need to eat one garlic clove daily to make a difference. [email protected] BLPUBLICUEB EAFFAIRSRRIE NCOICS These fun liMasterttle berri eSgt.s are bBeckyursting wVanshurith antioxidants, more so than many larger berries. In addition to fighting off heart disease and cancer, blueberries can also fight aging. They're loaded with dietaryidaho.ang.af.mil fiber and vitamins A and C. PUBLIC AFFAIRS STAFF MTN. HOMasterME HSgt.EA JoshuaLTH AllmarasAND Bonus facebook.com/124FWOfficial Tech. Sgt. John Winn WELLSeniorNESS Airman CENT SkylaER ChildDARK CHOCOLATE HOURS: 7:30AM-4:30PM Eating heart-healthy can be a speFlicKR.COM/124FWcial treat, too. The ADA reports that recent 208-828-2175This month’sr escoverearch s hophotows com ponents of the cocoa bean and dark chocolate could positively SERVICES was taken Feb.im p12,act t2017he card iovascular systemtwitter.com/124FighterWing, kidney function, brain health, immune STRESS MANAGEMduringENT the annualsystem, dPHAiabetes and blood pressure. In fact, dark chocolate may help limit the by Senior Airman Skyla INTRO TO CIRCUIT TRAINING build-up of plaque in arteries by lowering LDL (bad) cholesterol, raising levels of THE BOD POD Child. instagram.com/124FighterWing HDL (good) cholesterol and reducing blood pressure. AND MUCH MORE idahoangbeacon.ning.com

THE BEACON is the official newsletter/magazine of the 124th Fighter Wing, Idaho Air Nation- al Guard. It is published monthly by the wing public affairs office. Views expressed may not be those of the U.S. Air Force, Air National Guard, Department of Defense or U.S. Government.

The Beacon | March 2017 4 Combat Excellence PRIMARY UTA EVENTS MARCH DRILL CALENDAR Saturday WHAT’S FOR LUNCH? 0700 - AMXS/CC Call, Base Theater 0730 - LRS/CC Call, Basement Bldg. 400 SATURDAY ($5.55) SUNDAY ($5.55) 0730 - Promotion Ceremonies: SMSgt Page, MSgt Russell Haddix, and TSgt Blake Torosian, Bldg. 1523 (munitions) Main Line: Main Line: 0800 - OATQ Board, Bldg. 600 -Corn Beef -Manicotti 0900 - Fitness Assessment, Bldg. 1530 -Fiesta Baked Fish -Pork Chop w/ 1300 - CDC testing -Augratin Potatoes Asian Glaze 1300 - Snow removal hot wash, Basement Bldg. 412 -Rice Pilaf -Jefferson Noodles 1500 - Essential 6, Wing Conf. Room Bldg. 400 1500 - Honor Guard practice, Brooks Aud. Bldg. 600 -Fried Cabbage -Pork Fried Rice 1530 - Retirment MSgt Potter, Brooks Aud. Bldg. 600 -Cauliflower -Carrots 1530 - Rising Two Working Group, DFAC Bldg. 400 -Clam Chowder -Capri Blend Veggies -Wisconsin Cheese Soup -Italian Wedding Soup -Chicken Noodle Soup Short Order Line: -Garlic Bread -Corn Dogs -Club Sandwich Short Order Line: -Fish and Chips -Mozzarella Sticks -Burgers/Cheeseburgers -Taco Salad SUNDAy -French Fries -Italian Sau- sage Sandwich 0730 - MSM presentation Chief Lewis, Bldg. 143 (weapons) -Burgers/Cheese- 0745 - FW/CC all call, Bldg. 1530 burgers 0830 - CDC testing -Onion Rings 0900 - Promotion Capt. Houser, main briefing rm Bldg. 146 1500 - OATQ ceremony, Base Theater

Desserts: Desserts: -Dessert bars -Dessert bars -Chocolate Cake -Assorted Pies -Black Berry Pie -Pecan Pie -Peanut Butter Cookies -Chocolate Chip Cookies

***REMEMBER*** This schedule is subject to change. Check the current Fragmentory Order for updates. The Beacon | March 2017 Always on Mission 5

The Beacon | March 2017 The F-35 facts & STATS for Idaho FIGHTER AIRCRAFT ACQUIREMENT

THE IDAHO AIR NATIONAL GUARD AT GOWEN FIELD

Over the past 70 years, Gowen Field has been home to nine the F-35 PROPOSAL types of fighter aircraft. With the withdrawal of the A-10 only a matter of time, the Idaho Air National Guard needs a new flying mission in order to remain relevant into the future. Gowen Field is one of five guard bases under consideration to be awarded a long-term flying mission featuring the F-35 jet, the premiere fighter aircraft of the U.S. Air Force.

F-51D F-86A F-94B F-89B 1946-1953 1953-1955 1955-1956 1956-1959 Truax Air Gowen Field Guard Station Selfridge Air National Guard Base Dannelly Field Air Guard Station

Jacksonville Air F-86L F-102A RF-4C F-4G Guard Station 1959-1964 1964-1975 1975-1993 1991-1996

Each base would receive 18-24 jets beginning in 2021-2022. Gowen Field The U.S. Air Force expects the F-35 is an ideal location for a new mission ? jet to replace the and the economic impact of such a A-10 ﬁghters. mission is signiﬁcant. A-10 1996-? the ADVANTAGES

+ MILES OF QUALITY AIRSPACE Gowen Field’s location oers many + OPTIMAL WEATHER advantages to permanently base a squadron of F-35s. + WORLD-CLASS + COMMUNITY SUPPORT FACILITIES + ACRES OF VARIED TERRAIN

ECONOMIC IMPACT Economic Impact in Millions (FY2014)

The Idaho Air National Guard is a major employer in the Treasure Valley, + $175 M $155 M inﬂuencing over 2,800 employees. If selected, Gowen Field will sustain its current economical impact and bring in even more jobs and opportunities. + $150 M $136 M

+ $125 M + + $100 M 1,300+ Direct Employees 1,400+ Indirect & Induced Employees IDAHO WAGES IDAHO GDP

Time of Day % of Time Per Day % of Time Per Month the NOISE

< 1.5% < 1% The majority of training takes place Monday through Friday with exercises mid-morning A.M. and again mid-afternoon. Typically between 2-6 aircraft are involved per exercise. This results in less than 20 minutes of audible P.M. 20 MINUTES aircraft activity per day from the Idaho Air National Guard. This is signiﬁcantly less than previous F-35 proposals with 72+ jets.

SHOW YOUR SUPPORT

Go to GowenStrong.com to ﬁnd out more information on how you can show your support.

Always on Mission 9

A Night to Remember

By Master Sgt. Heather Hoskins Special to the Beacon

The Army Chaplain Corps and Air Guard Family Programs Office hosted a joint service “Night to Remember,” Feb. 18, 2017 at the Gowen Field Activities Center, Boise, Idaho. Nearly 150 service men and women, and their children attended an evening full of crafts, dinner, dancing, and fun. We would like to thank Jessi Sams, Marlayna Boice, and the entire Idaho National Guard Morale, Welfare, and Recreation program for making this event possible. It was truly an enchanting evening for all participants, and based on the extremely positive feedback we have received, and we hope to make this an annual event. Please be on the lookout for more fun and exciting activities in the coming months. If you would like to volunteer, please contact Kristen Harrison at 208-422-5373 or MSgt Heather Hoskins at 208-422-5470. Thank you for your continued support and we look forward to seeing you in the future!

The Beacon | March 2017 10 Combat Excellence

TAG Leadership Day 2017

By Senior Airman Skyla Child 124th Fighter Wing Public Affairs Airmen from the 124th attended various breakout ses- “Not only did we deploy Fighter Wing attended the Ad- sions with topics like diversity, into combat, but we took those jutant General’s Leadership Day community engagement and organizations over and made Feb. 11, at the Riverside Hotel, a future mission update. Brig. them the best in the AOR. Boise, Idaho. Gen. Jeffrey B. Cashman, direc- That’s pretty phenomenal,” said During the event, Airmen tor of the Air National Guard Donnellan. and Soldiers who are leaders Manpower, Personnel and A panel discussion was also from the Idaho National Guard Services Staff based out of Joint included in TAG Leadership come together to learn from the Base Andrews, Maryland, was Day so that Idaho National state’s senior leadership. also a guest speaker. Guard leaders could freely ask TAG Leadership Day in- Many state leaders spoke questions to the wing com- cluded many guest speakers, as about the success of the wing’s mander and other senior well as speakers from Gowen most recent deployment. leadership including Brig. Field. The day began with open- “I think this past year, if you Gen. Nolan, Command Chief ing comments from Brig. Gen. look at it, is filled with multiple Master Sgt. Harold J. Bongiovi, Michael A. Nolan, Idaho Air examples of the excellence of command chief master ser- National Guard Assistant Ad- the Idaho Air National Guard,” geant IDANG, and Command jutant General, and Maj. Gen. said Sayler. Chief Master Sgt. Tammy Lad- Gary L. Sayler, Idaho National It was a very successful de- ley, 124FW command chief. Guard Adjutant General. ployment by the Air National Overall, TAG Leadership Many speakers spoke about Guard, said Sayler. It was the Day recapped the accomplish- the future of Gowen Field and largest and longest in the his- ments of the Idaho National the 124FW. tory of the Idaho Air National Guard and the 124th Fighter “The vision hasn’t changed,” Guard, truly taking the fight to Wing, and also gave leaders said Sayler. “We still want to the enemy. It was successful by a chance to hear from state’s be the best national guard unit any standard of measure. senior leadership on mission and we want to be recognized During the breakout sessions, planning and leadership train- for our teamwork, our integrity, Airmen in attendance listened ing. and our ability to support both to a post-deployment wrap-up “I hope you get something our state and our federal mis- briefing from the 124th Fighter out of this day,” said Sayler. sions.” Wing Commander, Col. Tim “This day is put together for Throughout the day, Airmen Donnellan. you and your benefit.”

The Beacon | March 2017 Congrats 124th Fighter Wing 2016 Govenor’s outstanding unit GOWEN FIELD Customs & Courtesies

DURING REVEILLE (7 A.M.) -No courtesies are required because it is only being played to signal the beginning of the duty day and the flag is not being hoisted.

DURING RETREAT (5 P.M.) -During "Sound Retreat" stand at parade rest facing the flag or music. -If driving stop your vehicle and/or pull to the side of the road. -At the first note of the National Anthem render a salute if in uniform. If not in uniform remove head gear and place your right hand over your heart. -After the last note carry on. QUESTIONS If you have any DURING TAPS (10 P.M.) questions or concerns -No courtesies are required because it is please reference only being played to signal the end of AFI 34-1201 or talk with the day. your first sergeant. The Essential Six Corner

By Staff Sgt. Mary Ellen Reed and Senior Airman Ryan French Special to The Beacon As Airmen in the Essential warrior traditions. ible) or face direction of music 6 Council, we rely heavily on One of the traditions that being played, stand at atten- the experience, mentorship, has been missing from Gowen tion, and salute at first note of and collaboration that we have Field, is the playing of Reveille National Anthem. If you are from all our members, TSgt and and Retreat. However, this is in a vehicle, pull the car to the below, as well as the leadership coming to you soon! You may side of the road and stop. All from our masters, seniors and have heard the Giant Voice sys- occupants should sit quietly at chiefs to maintain tradition, tem being tested during the last attention until the last note of encourage growth and profes- few drills, but what we at the the National Anthem is played. sionalism, and strive to be the Essential 6 Council are most ex- If you are outside participating best. cited about, is the official use of in a sporting event or physical The whole Airmen concept the voice for military ceremo- training, stop and show proper is the main focus during our nial music. The voice will not be courtesy to the flag. meetings every Saturday of taking song requests, however This is a great opportunity drill at 1500 in the building 400 it will be implementing Reveille for all military members at conference room. We are fre- and Retreat. The days will start Gowen Field to be reminded, quently approached to provide with Reveille at 0700 and play practice, and embrace the assistance to the fighter wing for 20 seconds. During this heritage of our military forefa- and one of our big projects time you are not required to do thers and to hold on to our own this upcoming year is creating anything, as we are not hoisting military duty and responsibility informational plaques for the the American flag. Then the day with pride on our base. planes in the airpark (next to will end at 1700 with Retreat For more information on building 400). The work being and the National Anthem. upcoming projects and other done by our great wing is a full Here are a few reminders happenings with the Essential circle effort of all its members, of customs and courtesies to 6, consider this an invitation and part of that is keeping and follow during Retreat: Military to come! We look forward to maintaining a proud pedigree members outside and in uni- meeting you and collaborating of our Air Force, military, and form will face the flag (if vis- with you! 14 Combat Excellence

Killin’

getFat fit the right way

By Stew Smith Military.com When people stop exercising and no longer care about what they eat, they can gain five to ten pounds a year, on average. That’s why in five short years, people step on a scale and cannot believe that they are nearly fifty pounds overweight. Weight has a way of sneaking up on you over time. Gaining weight doesn’t happen overnight - and you don’t lose weight overnight either. Both take time, and fortunately, you can lose weight faster if you follow a strict nutritional and exercise plan. Both take only minutes a day. Here are a few eating tips and some ideas on quick exercise routines to try when time is limited: 1) Lay Off Fast Food Before you go on a trip or a long day at work, try to eat before you leave and pack a lunch. Foods high in protein mixed with a natural carbohydrate are great energy meals. Try a lean turkey or chicken sandwich with vegetables like lettuce and tomato. Watch out for the mayo - too many calories and fat grams. Try mustard instead. Fruits are great quick snacks too. Try apples, oranges, and bananas for natural sources of energy. 2) Wake up and Burn Some Calories As busy days pile up with more and more obligations, the scheduled 5:00pm workout can easily get bumped! Make thirty minutes of exercise fit into your mornings and do some type of workout. - Try biking, walking, or running for 30 minutes - Go to your gym for a quick circuit routine - Try calisthenics like jumping jacks / pushups / a crunch routine and jumping jacks / squats / lunges / crunches - Try using dumbbells for arms and shoulders - Another Tip - if you do not schedule a workout - it does not exist!! 3) Don’t Wait - Start NOW! Why wait? When you can, you should try to eat at regularly scheduled times during the day. Healthy snacks and meals will carry you through your stressful days much better than skipping meals or binge eating. You will find that if you keep a good schedule, you will lose weight and inches. Add exercise to the plan and you will also get fit and feel better than you have in years. 4) Walk More When safety is not an issue, try to walk farther than normal when going about your normal day. Burning a few more calories by walking is one of the easiest ways to walk off that extra weight. Just twenty minutes of brisk walking can burn over 100-150 calories. 5) Keep Working the Abdominal Region Not with food but with exercises like crunches, situps, and lower back stretches. When you do these exercises for just 5-10 minutes daily, it’s easier to remember to watch your food intake and stop yourself from gorging.

Overall, it’s important to keep up the habit of moving more and eating foods that are better for you.

The Beacon | March 2017 Always on Mission 15

Introducing SUPERFOODS BEANS The ADA says beans are truly a superfood because each tiny bean has a powerful combination of protein, fiber, vitamins and minerals. Researchers have also found that diets including beans may reduce the risk of heart disease and certain cancers. WILD SALMON The omega-3 fats in salmon can help reduce the risk of sudden-death heart attacks. Plus, salmon caught in the wild has less PCB contaminants than salmon raised on a farm. MUSHROOMS Stocked full of antioxidants that help protect cells from free radicals, which can lead to cancer and sometimes heart disease, mushrooms are a great source of potassium, copper and certain B-vitamins. GARLIC & ONIONS For the full effects, stay away from onion and garlic powders and stick to the whole vegetable. The ADA reports that research shows these two foods may help lower LDL (bad) cholesterol, control blood pressure, prevent blood clotting, act as antioxidants to reduce cancer risk and even promote immunity. You may need to eat one garlic clove daily to make a difference. BLUEBERRIES These fun little berries are bursting with antioxidants, more so than many larger berries. In addition to fighting off heart disease and cancer, blueberries can also fight aging. They're loaded with dietary fiber and vitamins A and C. MTN. HOME HEALTH AND Bonus WELLNESS CENTER DARK CHOCOLATE HOURS: 7:30AM-4:30PM Eating heart-healthy can be a special treat, too. The ADA reports that recent 208-828-2175 research shows components of the cocoa bean and dark chocolate could positively SERVICES impact the cardiovascular system, kidney function, brain health, immune STRESS MANAGEMENT system, diabetes and blood pressure. In fact, dark chocolate may help limit the INTRO TO CIRCUIT TRAINING build-up of plaque in arteries by lowering LDL (bad) cholesterol, raising levels of THE BOD POD HDL (good) cholesterol and reducing blood pressure. AND MUCH MORE

The Beacon | March 2017 16 Combat Excellence 2017 PHA Festival

The Beacon | March 2017