Events Guide • October 2010Fort Buchanan, Puerto Rico

Live Explore &

OktoberFest at the Club

CYSS Autumn FestExtravaganza

Family and MWR Welcomes 1st MSC Soldiers from Iraq

Domestic Abuse Prevention Month

October DFMWR Events Calendar

www.buchananmwr.com

What’s HOT in our programs

october 2010 • DFMWR Events Guide

www.buchananmwr.comDirectorate, Family and Morale, Welfare and Recreation• Mr. Dallas J. Petersen, DirectorDFMWR Admin. OfficerMs. Lauren Ramos T- 787-707-3135Business Operations Division &Acting Community Recreation Division • Chief: Jerome Hesby • T- 787-707-3373 Bldg. 390Child, Youth & School Services • Chief: Ms. Carmen Dieppa T-787-707-3399 /3598 • Bldg. 1147, Coconut GroveArmy Community Service • Chief: Mr. Rafael Gilestra T- 787-707-3292/3709/3804 • Bldg. 1019-A, Buchanan HeightsMarketing, Advertising & Commercial Sponsorship • Marketing Coordinator and Editor: Ms. Grace Meinhofer • T- 787-707-3719 Bldg. 136, Miles Loop Street

A World of Opportunities to reach the Military Market in the IslandFor Commercial Sponsorshipand/or Paid AdvertisingCall Ms. Mariana Urrutia at 787-707-3703 F. 787-707-3715 or e-mail: mariana.urrutia@us.army.mil

Welcome Home Soldiers!!

On Sunday September 19th, one hundred Reservists from 1st MSC Unit 35 in Aguadilla, PR ar-rived home after 1 year of deploy-ment. Soldier’s families and friends where eagerly waiting their loved ones at the reserve were volun-teers had prepared a warm wel-come home feast with food and live music for all. The happiness of these Families and Soldiers was remarkable when they got to see each other after 1 year. Fort Buchanan’s Family & MWR was part of this Welcome. Our members aided the 1st MSC Family Readiness Group volun-teers and gave out to Soldier’s Welcome Home Packets and give-aways for all. Family and MWR wants to thank all these Soldiers and Families for their hard work and sacrifice to defend our Nations Freedom.

Photo above: Staff SGT Rosado with her

daughters Paola & Alex and Nancy Sandoval.

Above center: SGT Javier Ortiz, Roxana Fuentes,

their son Alexander Ortíz Above right: DFMWR Staff,

Mariana Urrutia, Guilliana Estrella Hernández, Estrella Casanova,

Grace Meinhofer. Right: SGT Ríos Family

Members.Far right: Romantic

re-encounter.

Domestic Abuse Prevention Page 1Autumn Fest, Haunted FestFlea Market & NAF Sale Page 2Fitness - Static Stretching VS Dynamic Stretching Page 6Career Planning for Surviving Spouses and Parents Page 7OktoberFest & Bohemian Nights Page 9

IN THIS ISSUE:

INSIDE EVERY ISSUE:• What’s HOT in our Programs• Army Family Covenant

• Discovering Puerto Rico and its Attractions• Community Recreation Division• What are you reading? New in the Post Library

• Things to do... October’s Event Calendar• Sports, Fitness and Outdoor Recreation• Army Community Service • Child, Youth & School Services• On-post Entertainment• Paid Advertising & Classified

Live & Explore Fort Buchanan DFMWR Event & Information Guide celebrates its 1st anniversary and with that comes a new series of changes. We first came to you in our October edition 2009 and over the last year our newspaper has gone through quite a development. We’ve published information, in order to address the most important issues, trends and developments related to Family and MWR in Fort Buchanan. We’ve received a lot of support and criticism. In fact, there is nothing more valuable than constructive criticism which is basically the only thing which makes our content better and our newspaper more useful. Therefore we’d like to thank all readers who’ve been sharing their ideas and suggestions, spreading the word and supporting us. We are here to support Soldiers and their Families, provide them with valuable information that will improve their lives and promote a healthy way of living. We dedicate this anniversary to You. Now, the staff of Live & Explore Event Guide invite you to enjoy our new look, our new name and new ideas.

Live & Explore 1 Year Anniversary

This is an unofficial publication produced by Marketing, Advertising & Commercial Sponsorship Branch, Fort Buchanan, P.R.

Discovering Puerto Rico and its Attractions

october 2010 • DFMWR Events GuideKeeping the promise... Army Family Covenant

Family Advocacy Program (AR 608-18) Domestic Violence & Child Abuse/Neglect Reporting Procedure • Fort Buchanan Police 24 Hours - Report Point of Contact (RPOC) 787-707-3337• RAHC/FAP Treatment Social Worker 787-707-2044 or 787-420-9316• Crisis Hot Line 787-749-1333 • Community Legal Office (Oficina Legal de la Comunidad) Domestic Violence Court Room (Sala Especializada En Casos De Violencia Doméstica) 787-764-0524 - 787-751-1600 - 787-751-1867 • For Additional Information during duty hours FAP Manager 787-707-3709

• Prevention of Teen Dating Violence BoothMonday, October 5th, 10:00 am - 1:30 pm at Antilles High School.• Domestic Violence Prevention Month Booth Wednesday, October 13th, 3:00 pm - 5:30 pm at CDC/SAS.• Domestic Violence Prevention Education-al Booth at AAFES Thursday, October 14th, 9:30 am - 2:00 pm at Antilles High School• Prevention of Teen Dating ViolenceOctober 19th, 3:00 pm at CYSS/Teen CenterFriday, October 8th , 10th grades Friday, October 22nd, 11th grades 7:45 am - 2:00 pm at Antilles High School• Parenting of TeensParenting of Teens 4: Wednesday, October 6thParenting of Teens 5: Wednesday, October 13thParenting of Teens 6: Wednesday, October 20th9:30 am - 11:30 pm• Family Stress and Anger Management ClassThursday, October 7th , 10:00 am - 12:00 pm and 3:30 pm - 4:30 pm at ACS, Bldg. 1019-C.• New Parents Support Program/Morning Playgroups, Tuesday, October 12th, and 26th, 9:00 am - 11:00 am at CDC, Bldg. 1000, Buchanan Heights.• Preventing Family ViolenceThursday, October 21st, 10:00 am - 12:00 pmat ACS, Bldg. 1019-D. Information Booth at ACS from 7:00 am - 5:00 pm.• Parenting Children Ages 5 - 12What’s your style and how does it influence your child? Thursday, October 28th, 3:00 pm - 4:30 pm at ACS, Bldg. 1919-D. • Family Stress Management for Pre-TeensWednesday, October 27th , 7:45 am - 2:00 pm at Antilles High School for 9th grade.

For schedule and information of FAP classes please call Ms. Carmen T. Rivera, FAP Educa-tor at 787-707-3698 or via e-mail: carmen.t.rivera1@us.army.mil

For the Sexual Harassment/Assault and Response Program (SHARP), Victim Advocate Services, Transitional Compensation (TC) Program, and Family Advocacy Program related information please call Ms. Wilda Díaz, FAP Manager & SARC at 787-707-3709 or via e-mail: wilda.diaz@us.army.mil

Family Advocacy Program Classes for October

AM I BEING ABUSED? By: Wilda Diaz, Family Advocacy Program Manager

Being in an abusive relationship is like framing yourself in a lie. Your life may look so “right” for outsiders, but, your Family life is far from right.In your heart, you know that the abuse you are suffering is wrong. You may seem to be the only one in your relationship who grasps this. In fact, you may be led to believe that “you are crazy and that it’s all in your head.” You may feel so alone, and your voice remains unheard. If you are an abused man you may feel embarrassed to tell your male friends or even Family members. No one deserves to be disrespected, humiliated, controlled and/or physical injured. The Family Advocacy Program (FAP) can help you to identify spouse or intimate part-ner abuse. There is confidential help/support through the FAP/Victim Advocate Services Program for both women and men. Know that you are not alone and help is just a tele-phone call away! Please call the Family Advo-cacy Program at 787-707-2044/3709.

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If you want to experience a different adventure the Bosque Seco de Guánica is the perfect site, with a captivating terrain, pintoresc views and a fascinating wild life. The Guánica State Forest is a subtropi-cal dry forest located in southwest Puerto Rico. The area was designated as a forest reserve in 1919 and a United Nations Biosphere Reserve in 1981. It is considered the best preserved, subtropical forest and the best example of dry forest in the Caribbean. Located in the dry orographic rain shadow

Bosque Seco de Guánicaof the Cordillera Central, Puerto Rico’s driest area, temperatures in the forest are, on average, around 80 °F in shaded areas and 100 °F in exposed areas. Approximately half of Puerto Rico’s birds and nine of 16 the endemic bird species occur in the Guánica State Forest. It also has more than 700

plant species, of which 48 are endangered and 16 are endemic to the forest.

Flea Market Our signature Flea market is once again around the corner. Find great deals, low prices or even hidden treasures on Saturday October 16th at the PX/ AAFES parking lot starting at 9:00 am. If you are looking to start your own business to increase your income, you still have time to reserve a table. Tables are available for only $20, registration deadline is October 12th. Don’t miss this great opportunity and call 787-707-5105 to reserve a table TODAY!!

Community Recreation Divisionoctober 2010 • DFMWR Events Guide

NAF Sale Saturday, October 16th, from 9:00 am - 4:00 pm at DFMWR Warehouse, Bldg. 608 & Bldg. 613. Child and Youth School materi-

als and Kid’s Furniture available for sale. Ex-cess property as is condition. Open to ID Card Holders, Active Duty and depen-dants, Retirees, DoD Civilians. For more in-formation call 787-707-3974 / 3215.

Laura López was recently promoted to Front Desk Leader at our EL Caney Lodging. She has been working at El Caney Lodge as a front desk clerk since March 28, 2007. Her Manager Nilka Ortiz described her as an excellent employee; always going the extra mile for any guest or co-worker. On October 23rd, 2009 Laura was the front desk clerk on duty when the CAPECO explosion occurred, She was very proactive and remained calm during the event. Family and MWR is proud to have you on board!!

Team Member HighlightEDIS Developmental Screenings October 18th thru 20th • Do you think your toddler is not speaking as he/she should for his/her age?• Are you concerned that he/she does not play or learn like most children his/her age?• Can your child crawl, walk, run, and jump like other children his/her same age?If you are concerned about your child’s development, (and your child is entitled to the Department of Defense schools –DDESS), call and make an appointment with our early interventionists for a developmental screening. For more information contact: Educa-tional & Developmental Intervention Services (EDIS), 1140-1141 Chrisman Road.(787) 707-2165 / 2167 / 2169

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How to Preserve a Jack-o-Lantern and Prevent Mold Rotting When pumpkin carving is complete, the fresh Jack-o-lantern must be placed inside a preservation bath to kill bac-teria, mold spores and to infuse the pumpkin with moisture. Use the follow-ing steps to delay rotting and prevent mold in a carved pumpkin:• Fill a sink or plastic tub with a mixture of water and bleach – two teaspoons of bleach for every gallon of water.• Submerge the freshly carved pump-kin in the bleach and water mixture and leave it in the solution for eight hours.• Wearing rubber gloves, remove the pumpkin from the preservation solution of bleach and water.• Place the carved pumpkin on a sec-tion of newspaper and allow it to air dry.• Once the pumpkin is dry, spray the interior and exterior of the pumpkin us-ing a preservation product like Pumpkin Fresh® spray and other similar products that are available at party stores or in craft stores and department stores.When handling the carved pumpkin, it’s important to wear rubber gloves to prevent contamination from bacteria. Excerpt from Suite101.com

October DVD Releases • Ajami (Blu-ray) • Abandoned (Blu-ray) • Brooklyn’s Finest (Blu-ray) • Repo Men (Blu-ray) • Back-up Plan (Blu-ray) • Disney’s Pinocchio • The Firm • Arab and Jew • Hamlet • Maria Full of Grace • Twin Daggers • Triage • Date Night • Joneses • Multiple Sarcasms • Death Note • Don Mckay • Crochet Stitches in Motion • 13th Warrior • Verdi: Aida • Death At A Funeral • City of your Final Destination • Square • Vegan Cooking for Animal Lovers • Furry Vengeance

Story TimeThe Fort Buchanan Post Library offers a story hour along with a craft. Story Time will be on Wednesday, October 13th, 2010 at 3:00 pm and the theme will be Celebrating Autumn. Children between the ages of 1 to 9 years old are welcome and must be accompanied by an adult. For more information, visit or call the Library at (787) 707-3208.

Read the Book, See the Movie Each month, prior to the movie event, copies of the selected title will be available at the Library. See the movie and receive and a free bag of popcorn even if you haven’t read the book. For more information about Read the Book, See the Movie, visit or call the Library at (787) 707-3208.

FREE POPCORN!

The Jane Austen Book Club (PG-13)

Thursday, November 18th at 5:30 pm. In California’s Cen-tral Valley, five women and one man join to-gether to discuss Jane Austen’s novels. Over the six months they meet, marriages are tested, affairs begin, unsuitable arrange-ments become suitable, and love happens.

NEW! Classical Movies The American Film Institute’s top 100 Classical Movies are available on DVD at the Fort Buchanan Post Library. Classic titles like Casablanca, Gone With the Wind, and To Kill a Mockingbird are available for you to enjoy. The check out limit is 3 movies per family for 4 days. Visit the Library for a complete listing of the AFI’s top 100 movies.

The Grapes of Wrath (PG)Thursday, October 21st at 5:30 pm Adapted by Nunnally Johnson from John Steinbeck’s classic novel, the film tells a sim-ple story about Oklahoma farmers leaving the depression-era dustbowl for the promised land of California, but it’s the story’s emotional resonance and theme of human perseverance that makes the movie so richly and timelessly rewarding. It’s all about the humble Joad fam-ily’s cross-country trek to escape the economic devasta-tion of their ruined farmland, begin-ning when Tom Joad returns from a four year prison term to discover that his family home is empty. He’s re-united with his fam-ily just as they’re setting out for the westbound jour-ney, and thus begins an odyssey of saddening losses and strengthening hopes. As Ma Joad is the embodiment of one of America’s greatest social tragedies and the Okie spirit of pressing forward against all odds. The Grapes of Wrath is one of the finest films ever made.

Customers’ first choice of new books and DVD selections, October 1st, 10:00 am. Computer Orientations Wednesday, October 20th at 10:00 am.

Library Coupon ClubThursday, October 28th, 2010, 11:00 am – 12:00 noon.

What are You Reading? New at the Libraryoctober 2010 • DFMWR Events Guide

The Fort Buchanan Post Library celebrates Hispanic Heritage Month with a display of various reading materials available for check-out.

Sonia Sotomayor grew up in New York City, the child of working parents for whom English was a second language. Her family loved learning, and young Sonia knew from a very early age that she would grow up to be a lawyer and a judge. The road was not easy. Sonia struggled with dia-

betes and lost her father when she was only nine. Still, she achieved her dreams. When President Barack Obama nominated Sonia Sotomayor to the Supreme Court of the United States, the country celebrated. Not only would the Supreme Court welcome its third woman justice but also its first Hispanic member. Many Americans saw the appoint-ment of the first Hispanic justice as an impor-tant step in the civil rights movement.

Featured Book for Hispanic Heritage MonthSonia Sotomayor: First

Hispanic U.S. Supreme Court Justice

Written by: Lisa Tucker McElroy

Tuesday, September 28th 2010, marked the fourth annual World Rabies Day. This event was intended to raise awareness and understanding about the importance of rabies prevention. Ra-bies is a deadly disease that affects the central nervous system. The Rabies Virus can affect all warm-blooded animals including: mongoose, raccoons, bats, skunks, foxes, coyotes, and do-mestic animals like, dogs, cats, horses, cattle, as well as humans. People take the necessary steps to keep themselves, their family, and their pets free from rabies. What can you do? Follow these simple steps to do your part with rabies control:

• Vaccinate your pets per your veterinarian’s recommendations• Maintain control of your pets to reduce their exposure to wildlife • Spay or neuter to decrease the number of stray animals • Report any stray or ill animals to animal control • Go to the Emergency Room immediately if bitten• Avoid wildlife that can transmit rabies: mon-goose, bats, and stray cats and dogsIf you need to get your dog or cat vaccinated against rabies, please call the Fort Buchanan Veterinary Treatment Facility at 787-707-2038 to schedule an appointment.

Message from the Veterinary Treatment Facility

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Live Explore &

4:00 pm @ Community Club & Conference Center • Steak & Karaoke Night 4:00 pm @ CCCCEvery Thursdays & Fridays:• Teen Center Extended Hours ‘till 8:00 pm

EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center

• Tennis Lessons @ 3:00 pm

• Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout• Library Homework Help Elementary & Middle School @ 2:30 pm

4:00 pm @ Comm. Club & Conference Center• Teen Center Extended Hours ‘till 8:00 pm

EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center

• Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

4:00 pm @ Comm. Club & Conference Ctr.• Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout

• Kranking Demonstration 10:00 am / 4:00 pm @ Fitness Center • Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout• Library Homework Help @ 2:30 pm• Teen Center Extended Hours ‘till 8:00 pm

• CYSS Hired Chief, Directors & Managers For more details call 787-707-3432 (October 4th-8th) • Karate Lessons 4:00 pm @ Comm. Club 787-707-3787 • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787 • Cultural Basic Conversational English Class 10am @ ACS bldg. 1019

• Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019• CYSS Karate Lessons 4:00 pm @ Comm. Club 787-707-3787• Parenting of Teens Part 1 9:30 am @ ACS Bldg. 1019• Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm• Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

• Cultural Basic Conversational English Class 10:00 am @ ACS Bldg. 1019 • Teen Center Extended Hours ‘till 8:00 pm

• Flea Market 9:00 am-4:00 pm @ PX Parking Lot• NAF Sale 9:00am-4:00 pm @ MWR Warehouse Bldg. 608 & 613EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center• Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

• EverySaturday: Step Aerobics 9:00 am & Indoor Cycling 10:30 am @ Sports & Fitness Center • Youth Sports Tennis Tournament Buchanan vs. Guayama 6:00 am @CRD Tennis Courts

• CYSS Karate Lessons 4:00 pm @ Comm. Club 787-707-3787Every Monday: • Zumba Fitness 5:00 pm • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm• Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787• Cultural Basic Conversational English Class 10am @ ACS bldg. 1019

• CYSS Hired! Parents Orientation • CYSS Lights on Afterschool 4pm CCCC• Adapting to the Military Lifestyles / Scrapbooking Class 3pm ACS 1019 • Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • Read the book, See the Movie @ 5:30 pm Post Library: The Grapes of Wrath

EverySaturday: • Step Aerobics 9:00 am & • Indoor Cycling 10:30 am @ Sports & Fitness Center • Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787

• Cultural Basic Conversational English Class 10:00 am @ ACS Bldg. 1019 • Steak & Karaoke 4:00 pm @ Comm. Club & Conference Ctr• Bohemian Night 5:00 pm @ Comm. Club & Conference Ctr• Scary Friday at the Cycling Happy Hour @ Fitness Center 5:30pm

• Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019• Flag Football Registration Deadline • Kids Swimming Lessons 4:00 pm/ 5:00 pm @ Water Spout

• CYSS Karate Lessons 4:00 pm @ Comm. Club 787-707-3787Every Monday: • Zumba Fitness 5:00 pm • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm• Tennis Lessons 3:00 pm @ Tennis Court 787-707-3787• Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019

• Kids Swimming Lessons 4pm/5pm @ Water Spout

• Adapting to the Military Lifestyles / Scrapbooking Class 3pm @ACS 1019

• Cultural Basic Conversational English Class 10am @ ACS bldg. 1019

• Columbus DAY Golf Tournament 8am @ Golf Course Complex 787-707-3852

• Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout• Library Homework Help Elementary & Middle School @ 2:30 pm

• Kids Swimming Lessons 4pm/5pm @ Water Spout

• Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019

• Zumba Fitness 5:00 pm • Indoor Cycling @ 5:30 am, 12 noon, 4:30 pm & 6:30 pm• Story Time 3:00 pm @ Post Library• Returning Stateside Smooth Move Orientation 2:00 pm @ ACS Bldg. 1019

• CYSS Hired Orientation 787-707-3432

• Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout• Library Homework Help Elementary & Middle School @ 2:30 pm• CYSS Hired Career Launch For more details call 787-707-3432

• Kids SwimmingLessons 4pm/5pm @ Water Spout• Cultural Basic Conversational English Class 10am @ ACS Bldg. 1019• CYSS Hired! Job ready! 787-707-3432• CQDT Class 6:00 am @ Fitness Center• Computer Orientation @ Post Library 10am• YS Pursuing Victory w/ Honor Fun Run 4pm @ Pee Wee Field

BBQ 4:00 pm @ Comm. Club

• CYSS Hired! Interviews 787-707-3432

• CYSS Hired Job Placements 787-707-3432

• Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout• Library Homework Help Elementary & Middle School @ 2:30 pm

• Piano & Guitar Classes 2:30pm @ AMS room E-9• Adults Swimming Lessons 12:00 pm • Water Aerobics10:00 am & 6:00 pm • KidsSwimming Lessons @ Water Spout• Library Homework Help @ 2:30 pm• Coupon Club @ Library 11:00 am• BBQ 4:00 pm @ Comm. Club

6:00 pm @ Cabaña Picnic Area• Steak & Karaoke 4 pm @ Comm. Club & Conference Ctr• Cosmic Bowling 6:00 pm @ Bowling Center • Month End Madness Golf Tournament 12:00pm @ Golf Course Complex• Haunted Fest 400 pm @ Comm. Club

• Golf Lessons @ Course Complex 787-707-3852

• Family Bowling 1:00 pm @ Bowling Center 787-707-3272

• Family Bowling 1:00 pm@ Bowling Ctr 787-707-3272

WEEKLY EVENTS: • Monday -Friday: Lunch Buffet & Cold Cut Sandwich, Soup or Salad Special at the Community Club & Conference Center • Monday & Thursday – Teen Bowling Special, 3:00 pm, Bowling Center • Wednesday – Close Quarter Defense Tactics 6:00 am at the Fitness Center, Malanga’s Evening on Par 3 @ Golf Course Complex •Tuesdays & Thursdays- BINGO 6:00 pm at the Community Club & Conference Center • Thursdays – BBQ @ Club’s Borinquen Lounge & Patio • Fridays- Steak & Karaoke Nights Community Club & Conference Center • Thursdays and Fridays- Lunch-A-Bowl, 11:00 am, Bowling Center Every Wednesday at 1 pm: Survivor Outreach Services Program (SOS) Life Skill Classes starting August 11th • Thursdays & Fridays - Teen Center Extended Hours ‘till 8:00 pm • Tuesdays & Thursdays - Water Aerobics Sessions, 10:00 am & 6:00 pm / Adult Swimming Lessons, 12:00 pm at Water Spout • Tuesdays - Library Homework Help at 2:30 pm • Mondays, Wednesdays & Fridays- Cultural Basic Conversational

English Class, 10:00 am, ACS Bldg. 1019

Domestic Abuse Prevention, Fire Prevention &

Hispanic Heritage Month

Hauntedfest3:00 pm @ Comm. Club

1:00 pm @ Comm. Club

Extravaganza

CYSS

Kranking DemonstrationThursday, October 14th, 10:00 - 10:45 am and 4:00 pm 4:45 pm. You may sign up the day before.

Scary Friday at the Cycling Happy Hour (70 minutes)Friday, October 22nd, 5:30 am.Bring your costume!

Spookie ZumbaThursday, October 28th, 5:30 pm. Use your costume!

Sports & Fitnessoctober 2010 • DFMWR Events Guide

By Rafael Brisueño, Athletic Trainer at Fort Buchanan Fitness Center. NSCA, ACE-CPT, AFAA-GFI

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, college and even the armed forces and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now be-lieve that some of the more entrenched ele-ments of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. Old school stretching from the 70’s to 90’s actually weakens them. Recent studies reveal, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. This stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.“There is a neuromuscular inhibitory response to static stretching,” says Rafael Brisueño, Ath-letic Trainer at the Fort Buchanan Fitness Cen-ter. The straining muscle becomes less respon-sive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exer-cise,” Rafael says.A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored

muscle fuel more effectively. They also with-stand loads better. To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Also a combination of aerobic ac-tivity and dynamic stretching is an excellent alternative. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts.While static stretching is still almost universally practiced among amateur athletes, soldiers, general public, etc, it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” Rafael says, “so you think you’ve increased that muscle’s readiness. But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker. Stretching muscles while moving, on the oth-er hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious in-hibitory response. They instead get what Ra-fael calls an excitatory message to perform.

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, ten-nis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court or playing area, as if you were climbing a wall. Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretch-ing alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. Those who practice dynamic warm up are nine times less likely to be injured.

Static stretching vs dynamic stretching

STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles) Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six to ten repeti-tions.

HANDWALKS (for the shoul-ders, core muscles and ham-strings) Stand straight, with your legs together. Bend over until both hands are flat on the ground. ‘‘Walk’’ your hands for-ward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat six times to ten times.

SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise, begin slowly, and re-peat up to 10 times Conclusion:

Dynamic Stretching is a better alternative to stretch and prepare your body before any athletic event and or exercise routine. Static Stretching should be performed after completion of your daily exercises at least 30 seconds. You warm-up then stretch or com-bine aerobic with dynamic stretching, NOT the other way around.For good examples of dynamic stretching exercise before an athletic training event you can come and see it live at the Out of the Box Functional Training Class at the Fitness Center, Mondays, Wednesdays and Fridays at 9:00 am.

Crazy Hat Cycling• Self Defense ClassSaturday, October 30th, 10:30 am. Get creative and wear your crazy hat!

Please call the Sports & Fitness Center at 787-707-3767 for more details.

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October Fitness Classes at the Sports & Fitness Center, Bldg. 167

Right: photo of a Krankcycle

Army Community Service

Returning Stateside Smooth Move OrientationWednesday, October 13th from 2:00 pm - 3:00 pm. This orientation will not only help for REVERSE CULTURAL SHOCK, but it will provide detailed infor-mation that can assure a smooth move.at ACS conference room Bldg. 1019, Buchanan Heights

Cultural Basic Conversational English ClassConversational Basic English Class starting on October 4th until November 19th Mondays, Wednesdays & Fridays from 10:00 am – 12:00 pm at ACS Bldg.1019,

Buchanan Heights. For ID Card holders. Registration required. For more details please call 787-707-3682.

Adapting to the Military LifestylesScrapbooking classThursdays, October 7th and 21st, 3:00 pm - 6:00 pm. Enjoy a relaxing time and use your creativity in creating interesting ways to present your favorite photos, while preserving them. Held at ACS conference room Bldg. 1019, Buchanan Heights. For more information and class sign-up visit ACS Bldg. 1019-B, Buchanan Heights, or call Adria Lucca at 787- 707-3682/3697

The Army’s Official web site for military Families:

www.myarmyonesource.com

october 2010 • DFMWR Events Guide

Important Notice from HaciendaPlease be advised that the Hacienda office that serviced Fort Buchanan has officially moved to a new location. The new office is located at Mercantil Plaza in Hato Rey.

Career PlanningBy: Liza Roman SOS Program Financial Coun-selorDid you know that you can control much of your financial future with effective career plan-ning?Career Planning refers to the process of con-stant evaluation of the preferences, skills, per-sonality, and passions of an individual in order to determine the course of action to be taken in the near future to build up financial success. A career translate into a base of income employ-ee benefits, educational experience, advance opportunities, confidence, secure financial fu-ture, personal satisfaction and improvement in your level of living. If you are a Survivor we can help you identify an employment path-way that aligns your interest and abilities to support your preferred lifestyle. Career and Financial Planning go hand in hand to achieve financial Success (Retrieved from the book Personal Finance of Garman & Forge, 2010)To learn more about these topics and for more information on how to manage the emotions related to the loss of a loved one, or to de-

velop financial knowledge, Survivors may visit the Survivor Outreach Services (SOS) Program to participate on the life skills classes. Topics for October 2010Emotional Support: Understanding the Feeling of Bargaining Financial: Managing Checking and Savings Accounts• For Surviving Parents October 6th, 20th from 1:00 pm – 3:00 pm Classes will be held at ACS, Bldg. 1019-DBuchanan Heights

For schedule and information of classes please call Minerva Rosado, SOS Support Coordina-tor, 787-707-3692 or via email: minerva.rosa-do1@us.army.mil or call Liza Román, SOS Fi-nancial Counselor, 787-707-3692 or via email: fermina.roman@us.army.mil

Survivor Outreach Services

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Child, Youth & School Servicesoctober 2010 • DFMWR Events Guide

Boys & Girls Clubs of America (BGCA) Leadership Conference Recently, the Fort Buchanan Child, Youth & School Services (CYSS) program served as host during the 2nd day of the Boys & Girls Clubs of America (BGCA) Leadership Conference. The 1st day of the conference was held at the BGCA Club Center in Las Margaritas housing project. CYSS staff from Fort Buchanan and staff from BGCA Puerto Rico participated of workshops at the Fort Buchanan Community Club which included the following areas: De-veloping Positive Relationships with Youth, Five Key Elements of Impact Session, Fun in the Club Be Engaged: Good Character & Citi-zenship, Triple Play: Mind Body & Soul, Healthy Lifestyles: Healthy Habits, Fun in the Club: So-cial Recreation. Ed Brown and Teresa Quinn from BGCA Headquarters served as facilitators of the workshops. The event provided a net-working opportunity for the staff to meet and plan partnership activities.

Boys & Girls Clubs of America had its be-ginnings in 1860 with several women in Hart-ford, Conn. Believing that boys who roamed the streets should have a positive alternative, they organized the first Club, a cause was born. BGCA has a total of 4,000 clubs in the US and on military installations around the world. Character development has been the cornerstone of the Boys & Girls Club experi-ence since the first Club opened. BGCA is a community of staff, volunteers, parents, youth and supporters who work together to create a positive place, full of hope and opportunity, for every child.

Gladys Colón-Algarín, M.A., CYSS Education, Liaison & Outreach Services Director 787-707-3434

Halloween is a special day to have fun, be creative and most of all, to be with your friends and families.It’s about expressing your-self, by wearing costumes. Halloween is about candy and laughs, games and fun. Halloween is a special day/ event/ occasion that makes families, friends and strangers come together. Halloween is a really special day that everyone should celebrate and have fun as a family while doing so.Here are some facts of Halloween:----Celts and Driud priest had a festival priest had a festival called Samhain celebration on October 31st , and when Christians came they decided to make their own festival instead of having people give up their October celebra-tion. So they created All Saints Day and “All Hallows Eve”.----The word Halloween (also written Hallowe’en) is first attested in the 16th century and represents a Scottish variant of the fuller All Hallos Eve, that is the night before All Hal-lows Day. Although the phrase “All Hallows” is found in Old English (ealra hálzena massedaz, the feast of all saints), All Hallows Eve is itself not attested until 1556.Here are some things that I would do to have a safe Halloween:

- I would never go into a strangers house or even ring their door bell for treats unless my parents are with me and they say it is okay

- I’d be careful when I cross the streets

- I’d make sure that my parents know where I’m going and who I’m going with if I am going out with a group of friends

- If my parents give me a curfew, I’d be home when they say. If I would be late, I’d call them and let them know

- I wouldn’t vandalize anything, anywhere

- I wouldn’t hurt animals

- I’d know the rout I’d be taking

- I’d check the candy before eating it. It’s better to wait until I get home and my parents check out the candy with me

- I wouldn’t get into any strangers car

Halloween FactsBy: Guilliana E. Hernández, Twelve year old , CYSS MSP Program youth

The CYSS Middle School Program celebrated a Bike Ride on August 26, 2010. Staff and 24 Middle School Program members enjoyed the event as part of the NEW MSP extended hours program. See the photo above.

8

ENTERTAINMENToctober 2010 • DFMWR Events Guide

Picture above: Patricia Orr, handing a $2,000.00 check to Rosa Vega, one of our fortunate BINGO Winners.

SPECIAL NOTICE: The Community Club & Conference Center will be closed from Sunday, October 3rd to Thursday, October 7th at 3:00 pm for maintenance and repairs. You can always visit the Golf Snack Bar and Bowling Center for your food and beverage needs. The Club will re-open on October 7th for Bingo and the OcktoberFest Celebration!

9

What does Bohemian mean? Bohemian refers to an unconventional or eccentric behavior. A person who is a nonconformist or someone who disregards traditional or conventional norms of behavior is also called a Bohemian. That’s what we were thinking about when we thought about bringing Bohemian Nights to Fort Buchanan, something different were various artists and creative people could perform songs in world rhythms. We wanted to be unconventional and bring you a night of free spirited music, dancing and delicious food.

Our First Bohemian Night was a total success!!! It took place on September 17th at the Borinquen Lounge and Patio (Community Club & Conference Center), if you were not able to attend don’t worry we have a few more coming up on October 22nd and November 19th.

BINGO WINNER!!!

Photo at left: The Beveraggi twin’s performance at the event.

Photo at left:Jaime Umpierre

At right:Guests dancing

to the musical performance.

People have flocked to Germany from all parts of the globe to participate in the world’s largest annual festival for nearly 200 years. In addition to the two-week celebration in Munich, the Bavarian capital where the tradition began, Oktoberfest is enjoyed in one form or another in cities and towns worldwide. In Fort Buchanan we join the celebration by serving some of the most popular German dishes, playing German Music and dressing up like Frauleins and Herrs.

Oktoberfest Facts• In 1997, Oktoberfesters consumed more than 5 ½ million liters of beer, about 45,000 liters of wine, and almost 165,000 liters of nonalcoholic beer• Munich’s annual celebration is still held on the original site, Theresienwiese (Theresa’s fields)• The festival halls in Munich can seat 94,000 people• The beers that the Munich breweries produce specially for Oktoberfest con-tain 4.5 percent alcohol• Cincinnati, Ohio, which claims to hold the “largest authentic Oktoberfest” in the U.S., draws about 500,000 people to its celebration Source: Everythingaboutgermany.com

The Oktoberfest isn’t just for Germans anymore

CLASSIFIEDS SECTION

MUST SEE! Lovely Residence on hill top in Aguada, ACROSS THE BEACH with STUN-NING PANORAMIC VIEWS of the Aguadilla Bay from almost every room in the house. This custom made 2,596 sq ft living space property, built in 2005 on 960m2 With NO MONTHLY ASSOCIATION FEE at an IRRE-SISTIBLE PRICE Top level: 3/2, walk-in closet, private balcony and spectacular bath with Jacuzzi in Master. Living, Dinning, Kitchen and Balcony in an open space design Laundry room. Street level: huge Terrace, Family and full bath. 1st level: 2 car garage

For Paid Advertisements and/or Commercial Sponsorship Opportunities please call 787-707-3703/3719 or email: mariana.urrutia@us.army.mil

VOLUNTEERSWANTED

Classified Section & Paid Advertisingoctober 2010 • DFMWR Events Guide

www.buchananmwr.com

Features: Cathedral Ceilings, Security Win-dows, Cedar Hand Craft Doors and inside Stairway. 600 gal Electric Water Tank, 40 gal Water Heater, Gas Oven-Stove and Dryer, plen-ty Storage Area and Landscaping. Near by res-taurants, boat ramps and 5 mins of all commer-cial facilities.WON’T LAST! Please Contact: Migdalia Hernández, Associate of Luis Nieves Real Es-

tate, Lic.#2898 at 787- 431-4891. To learn more about this UNIQUE prop-erty please visit: www.migdaliaher-nandez.com or www.lnreps.com2003 Mercury Mountaneer. Leather seats

3 rows of seating. DVD player, 6 disc changer. 76715 miles. $8,000 or better offer. Contact Karl at 787-457-0489

English Teacher Cross-Cultural ClassOngoing position to offer Spanish lessons, two or four hours per week. Teaches conversational English language and corrects oral and written exercises. Volunteer is required to speak and write English, correctly and fluently. On-the-job training by the Relocation Manager.Contact Persons: Adria Lucca 787- 707-3682 adria.lucca@us.army.mil or AVC Coordina-tor, Ivette Davila 787- 707-3365, ivette.davila@us.army.mil

DRIVER’S E D U C AT I O N CONTRACT.Instructors must meet the

following requirements: A. Must have sufficient skills, knowledge, and experience to instruct, dem-onstrate, and provide a Driver’s Education program to students ages 16 to 18 in English. B. A minimum of 3 years of experience teaching Drivers educa-tion. C. A minimum of a High School Diploma from an accredited institution. D. The following certifica-tions shall be possessed by the instructor within 60 days after contract award: (1) Favorable Back-ground Check (2) First Aid and CPR certification. If you are interested in an opportunity to provide Driver’s Education classes on a concession basis, please contact the CYSS office at 787-707-3434.

PAID ADVERTISEMENTS.

USED CARS

JOB OPPORTUNITIES