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Every month, KMC members who score a perfect 100 on all categories of their official Air Force Fitness Assessment are recognized with a letter of recognition and their picture in the base newspaper.
Last month, we learned from an endurance athlete who incorporated high intensity functional training into his workouts to reduce total mileage and improve race performances. This month we’ll learn how our 3rd Air Force deputy commander utilized his deployment to make lasting improvements in fitness.
Col. Don “Bits” Bacon
3rd AF deputy commander
PT Score: 100 percent, June 2010
Q: Tell us a little about yourself and your fitness background?
A: My last three scores were 100, 97 and 100. I had always scored mid 80s up until I deployed to Iraq. Then I was able to get my first 100 and have been able to keep my score high since.
Q: How did being deployed help you to score higher?
A: When you deploy, the mission comes first. But, it’s also a great time to set some personal goals: fitness, spiritual, academic or professional. Improve yourself. I was able to take my fitness from mid 80s up to 100 in just that year, so great progress can be made in a relatively short time.
Q: Ramstein Airmen are likely to see you frequenting the gym working to stay fit. How are you able to schedule fitness time into your busy schedule?
A: On days that I don’t have something scheduled over lunch, I will use that time to get to the gym for a total fit workout —
generally three to four days per week. Then, I will eat my lunch later at my desk. I also go out biking for an hour on Saturdays and Sundays.
Q: You were an important driving force for several KMC fitness initiatives such as the Total Fit program. What were your motivations for supporting that program?
A: I experienced that in just a year, an individual can make large improvements in their fitness. I also saw future changes coming in the Air Force fitness programs. I wanted to give our Airmen not only a way to measure fitness, but a way to improve it. After trying the Total Fit program, I am now able to get 20 more pushups. I have embraced it and have embraced it at the USAFE level.
Q: Has your diet changed over the years?
A: I watch what I eat more than I used to. I eat fewer desserts and get four or five fruits and vegetables per day.
Q: What is a typical breakfast or lunch?
A: For breakfast I will have oatmeal and fruit. I will usually bring a few pieces of fruit and a sandwich or two with me to work and split those up throughout the day.
Q: Any last words or advice for our Airmen?
A: I would really like to reiterate the importance of setting goals for self improvement. You have to find balance between work, personal time, family time, fitness, etc. You have to continually work at it because it will not happen by accident. It is also important to realize just how hard we really have to work. I used to think that running 3 miles four days a week was enough to stay fit. It’s not. To make significant improvements, you may need to focus on hard work for up to an hour, maybe 5 or 6 days per week.
Author’s note: Beginning next month, the Club 100 and the Athlete of the Month will be provided by the 86th Services Squadron.
