How to train your plank without planking - We Are The Mighty
MIGHTY FIT

How to train your plank without planking

As an exercise, the plank has some crazy lore surrounding it. If you were an alien from another planet and came to earth to study human society, you would think that planks have replaced the, now extinct, fire-breathing dragon as enemy #1 to Homo sapien survival.

The plank isn’t going to kill you. In fact, it may be unrivaled in its ability to engage a large number of muscle groups in an isometric contraction. So much so that you actually become harder to kill when the plank is trained properly.


That being said, you can’t plank all day and all night. so I’m going to give you four alternative exercises to add to your training program in lieu or in addition to planks.

If you just want to learn more about planking, check this out.

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1. Seated Straight Leg Lifts

The straight leg lift has gotten more attention thanks to gymnastics strength training picking up popularity in the last few years.

It’s pretty simple you sit up straight, with your legs out straight in front of you, and alternate raising each leg for a set number of reps or seconds. It seems simple, but it lights up your quads (especially the rectus femoris) like no other.

If you find your hips sagging quickly when planking or you know that your quads are a weak point of yours in general, I strongly recommend adding two sets of straight leg lifts to your leg day.

This exercise will help with your plank, the ACFT’s leg tucks, as well as building strength for sprinting and running distances under a mile where you’re pushing for speed.

If you want more quad stimulation, you better be doing this exercise…

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2. Quadruped Hand Walk-outs

This is the poor man’s ab wheel exercise. Don’t let that fool you though, at first glance, it may seem easier than a roll-out, but when you focus on the right muscles, you’ll find that it brings a whole new level of muscle recruitment to your core.

Start on all-fours, with your knees under your hips and your wrists under your shoulders. Alternate walking each hand out about a ½ a hands length away from your body. Try to open your hips and your shoulders simultaneously as you walk out. The tendency is to allow the hands to walk away from under your shoulders faster than having the hips move past their starting position, directly above the knees.

Here’s the hard part. Step your hands slowly, and DON’T allow your hips, core, or shoulders to shift from side-to-side as you walk. Instead, keep your core so tightly contracted that it allows you to hold in a balanced position even when you only have one hand supporting you on the ground, while the other is in the air changing position. Walk your hands out as far as you can and then simply walk back.

When doing this exercise, go for time instead of reps. For whatever reason, when people go for reps, they tend to cheat a lot more. Just set your timer for 30 seconds and perform 30 seconds worth of perfect and deliberate movement.

For more on not wasting your time in the gym and practicing deliberate movement, read this thought-provoking article.

To make it even harder, lift your knees slightly off the ground, like the video demonstrates above.

When you’re able to walk all the way out to arms fully extended overhead, holding a plank will feel like child’s play.

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3. The Ab Wheel

The ab wheel is basically moving you from a position that’s easier than holding a plank to a position that’s harder than holding a plank. When performing this one, really focus on that position in the middle of the movement that most closely mimics the plank.

The ab wheel has the ability to work every core muscle fully, if you do it correctly. The common cue I give is to “Stay out of your lower back!” meaning that you shouldn’t allow your low back to hyperextend. Instead, I’d rather see you hold a constant position of mild flexion, that doesn’t change throughout the entire movement. When you hyperextend in your low back, you’re basically losing all core tightness and relying on your vertebrae to stop you from arching any further. If that sentence seemed painful to read…imagine how your back feels.

Similar to the previous exercise, I prefer to do the ab wheel for time instead of reps. It prevents cheating and allows you to focus on perfect form rather than trying to hit some arbitrary number of reps that will undoubtedly cause you to throw form out the metaphoric window.

Don’t waste your time in the gym, you can probably do everything you need to in 3 hours a week…

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4. Hollow Body Hold

I like to think of the hollow body hold as pull-up junior. The engagement of muscles that a properly performed hollow body hold can achieve is exactly the same as a pull-up minus the lat engagement of pulling yourself to the bar. If that sounds crazy to you, I’m willing to bet you rarely perform beautiful pull-ups.

Yes, your core is the primary muscle of the hollow body hold, but it’s not the same “core” as the one that gets worked during crunches or other dated ab exercises. The hollow body hold allows you to isometrically contract your quads, pelvic floor, transverse abdominis, rectus abdominis, obliques, lats, seratus, erector spinae (if you’re really good), neck muscles, pecs, psoas, and calves. Basically, every muscle of the front of the body and then some.

I highly encourage you to actively mentally walk through every muscle group I just mentioned the next time you attempt the hollow body hold. If you do, you’ll see exactly what I’m talking about. A few sets of a solidly executed hollow body hold, and you’ll be begging to just do planks instead.

How to train your plank without planking

Work smarter, not harder…even when you’re trying to work hard do it smart.

(U.S. Marine Corps photo by Sgt. Andy O. Martinez)

Go train your core. Before you go though…

Join the Mighty Fit FB group and get in on the conversation. Join the Mighty Fit FB group and get in on the conversation. Everyone there is trying to achieve something new and bigger than they ever have before. If that’s the type of person you want to be surrounded by, I suggest you get in there ASAP.

The New Might Fit Plan is coming soon. Sign up for it here and become one of the few to put the “We” in We Are The Mighty.

Send me a message at michael@composurefitness.com if you hate these core exercises or want to know if you’re doing them right. I get a kick out of hearing gripes from those of you bold enough to message me directly, rather than just screaming into the void that is Facebook comments… or you know, just tell me how you’re training is going and what your goals are. Bringing others in on your challenges and goals is a sure-fire way to ensure you actually overcome and accomplish them.

MIGHTY HISTORY

Why an airman had to shoot down his own plane – while flying it

At the height of the Korean War, Air Force pilot A.J. D’Amario was on his first solo flight since arriving in country. Luckily for him, it wasn’t a combat mission, he was just on a routine sortie to “have fun boring holes in the sky.” Things got a lot more interesting for D’Amario immediately upon taking off. He would have to put a few rounds from his sidearm in the plane before he could bring it down.


D’Amario’s P-80 Shooting Star jet fighter wasn’t the latest and greatest plane, but it was still a good fighter to have. He would have to get used to it. The MiG-15 was tearing through P-80 Fighters, but there weren’t yet enough F-86 Sabres to go around. Still, the P-80 held its own: the first American jet-to-jet kill was made behind the stick of a Shooting Star. None of that was on D’Amario’s mind as he shot up into the wild blue yonder. He was more concerned about his left fuel tank. It felt heavy – it wasn’t feeding fuel to the engine.

He wanted to land immediately, but that much fuel was a no-go for the Korean War-era U.S. Air Force. The tower at Suwan, Korea, wasn’t about to have a melted runway if that much jet fuel caught fire on the flightline. They told him to dump his tanks at a bomb range and then come back.

How to train your plank without planking

D’Amario retired from the Air Force as a Lt. Col.

(U.S. Air Force)

The young pilot flew over to the range, and as soon as he came upon his target area, he flipped the switches for the bomb release. Unfortunately, nothing happened. D’Amario’s P-80 Shooting Star was still carrying the heavy tanks of dangerous fuel and had no way of dumping the tanks, feeding the engine, or landing. He did what anyone who’s felt enough frustration with malfunctioning equipment wanted to do: he shot it.

But that wasn’t his first reaction. He made a few bombing runs, trying to release the left tank at every turn. He even once hit the plane’s “panic button” – the button that released everything attached to the fuselage. It did dump everything, everything except his errant fuel tank, full of fiery death. The tower told him he was cleared to bail out. The only problem with that is that bailing out comes with its own potential consequences. The loss of the aircraft is a definite consequence.

“… pilots really hate to punch out of a perfectly flyable airplane,” D’Amario later wrote, “And I figured I still had one option worth trying.”

How to train your plank without planking

U.S. Air Force P-80 Shooting Stars with drop tanks.

(Lockheed)

That’s when the pilot opened the canopy of his jet aircraft (which he did slow down to 220 miles per hour) and pulled out his issued sidearm, a Colt M1911, and fired at the very full, very malfunctioning fuel tank.

“… liquid fuel will not burn,” D’Amario writes. “At least not like vapors, so I aimed for the part of the tank I was sure would be full of liquid.”

D’Amario fired four shots at the tank. The first shot was to understand just where to shoot to hit the tank while flying at 220 miles per hour. The next three rounds punctured the tank and went through the other side. It worked: the P-80 was still flying, and liquid fuel was pouring out of the left tank. Best of all, D’Amario and his Shooting Star did not become a real-life burning streak across the sky.

He was able to drain the tank and make a “routine” landing a half-hour later, convinced he was the only USAF pilot to shoot his own plane when it malfunctioned.

“Thank goodness for my .45,” he wrote.

MIGHTY MOVIES

The ‘Black Widow’ trailer came at us like a Russian spy in the night

The teaser trailer for Marvel Studios’ Black Widow is here and if you don’t have the soundtrack already pumping in your blood, then you need to re-watch with the sound on.

We’ve always thought of the MCU’s Natasha Romanov as a woman with no family and no past, just a bunch of red in her ledger, but this trailer hints at something more.


Taking place between Captain America: Civil War and Avengers: Infinity War, Scarlett Johansson’s standalone film is rumored to be the last for the original Avengers and the first for Phase Four. It doesn’t look like it will disappoint.

Take a look:


Marvel Studios’ Black Widow – Official Teaser Trailer

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Watch the trailer:

In what appears to be a nice Russian-spy-family-reunion, Romanov is surprised by a guest who matches her fighting style move-for-move. Yelena Belova (played by Midsommar’s Florence Pugh, who is having a great year) is another alumna of the Red Room. Also to join in are David Harbour’s (Stranger Things) Red Guardian/Alexei Shostakov and Rachel Weisz’s (The Mummy) Iron Maiden/Melina Vostokoff.

There’s even a nice dinner scene with comedic relief and everything.

How to train your plank without planking

Romanov and her “sis” have unfinished business with their “family.”

Looks like the villain will be Taskmaster, who, in the comics, injected himself with SS-Hauptsturmführer Horst Gorscht’s primer, giving himself genius-level intellect and superhuman athleticism. He’s a master combatant, swordsman, marksman, and mimic.

How to train your plank without planking

Black Widow, Marvel Studios

At San Diego Comic-Con, a fight scene showed Taskmaster’s ability to mimic the movements of his adversary. Given that Romanov’s fighting technique was always so unique compared to the other Avengers, this should make for a visually exciting film. We can also hope for fun cameos (Robert Downey Jr. is already rumored to be one of them).

Directed by Cate Shortland (Lore), Marvel Studios’ Black Widow will open in theaters May 1, 2020.

popular

I went to North Korea and saw the US Navy ship still being held captive after 50 years

I didn’t even get a t-shirt. In North Korea, it was too expensive. 


Everything in North Korea takes you in through the gift shop and out through the same gift shop in an attempt to milk cash from visitors so they can buy Hennessy en masse from the duty free shop at Beijing Airport. That’s not a joke: 20 people boarding our flight from Beijing to Pyongyang were carrying boxes of cigarettes, cognac, and chocolate.

The plane’s aisles and free spaces overflowed with what looked like supplies for a party at DMX’s house.

In late 2012, I visited the country that honestly believes it won the Korean War by virtue of not being annihilated completely. So it makes sense (in a weird way) they would believe capturing an American ship outside its territorial waters 15 years after the fighting stopped is a giant feather in their cap.

The Pueblo was a Navy Signals Intelligence ship which was attacked and boarded by North Koreans in international waters. The crew didn’t go down easily. As the ship attempted to evade capture, the North Koreans opened up on her. One U.S. sailor was killed by the 57mm guns aboard a North Korean subchaser.

After that volley, the crew signaled compliance and began to destroy the immense amount of classified material aboard. It took two subchasers, four torpedo boats, and two MiG fighters to subdue the Pueblo and its crew, who weren’t even able to man the ship’s guns due to restrictive Navy regulations. The ship’s crew were simply outgunned and outnumbered.

The capture was also unfortunate in timing, since the year it was captured, 1968, was probably the most eventful year in modern American history. The week after the Pueblo’s capture, North Vietnam launched the Tet Offensive, drawing attention away from their plight and putting the media spotlight on America’s first “Television War.”

The Pueblo was sent to Wonsan while its crew was taken to North Korean POW camps. They were starved and tortured but the crew resisted even as the North Koreans attempted to use them as propaganda pieces in photos. The crew was a bit smarter than that.

 

How to train your plank without planking

They literally gave the finger to the Kim regime. At every opportunity they flashed the “Hawaiian good luck sign.” When the captives realized the communists didn’t know what the gesture meant, they flashed it for every camera, ruining all the potential propaganda value. When the North Koreans read what it actually meant in Time magazine, they were beaten for a week.

How to train your plank without planking
Thanks, Time Magazine.

Fifty years later, her crew repatriated, the Pueblo is still held by North Korea. In 1999 it was moved from Wonsan to Pyongyang, moored on the Taedong River. This is where I saw the ship.

How to train your plank without planking
(photo by Blake Stilwell)

The woman in the bottom right of the above photo was one of our two guides/minders/spies who were present with us for every waking moment of our time in North Korea — except at our hotel — which was on an island in the middle of the same river where the Pueblo was moored.

How to train your plank without planking

(photo by Blake Stilwell)

The tour of the Pueblo was just one event in a day packed with them telling their American visitors how awful our government is, how they definitely won that war we had (their holiday marking the end of the war is called “Victory Day”) despite overwhelming material and personnel losses, and how without Marshal Kim Jong-Un’s nuclear weapons, the Yankees and the corrupt regime in the South would immediately try to take over North again. Obviously.

The Pueblo is only the seventh ship to be captured since the American War with the Barbary Pirates and is the second oldest ship still commissioned by the U.S. Navy. The crew of the Pueblo (like Don McClarren, below) sure havn’t forgotten about it.

How to train your plank without planking
(Photo Credit: BJ Small, Mechanicsburg, PA)

As of August 2012, the ship seemed in good condition, or as good as North Korea would allow it. Like everything else there, it could have used a coat of paint – which rumor has it – the ship has since received from the Victorious Fatherland Liberation War Museum (Yes, that’s the real name of the museum and that’s really what the North Koreans call the Korean War, which is almost as ridiculous as the Monument to the Victorious Fatherland Liberation War. Because nobody does statues like Communists).

How to train your plank without planking
(photo by Blake Stilwell)

Before exiting through another gift shop, the tour of the Pueblo includes a trip below decks, where photography was strictly prohibited. They monitor Americans pretty closely so I wasn’t able to take a direct video of the presentation of the North Korean version of the Pueblo Incident. Luckily, finding a copy of it wasn’t too difficult.

The film is a priceless taste of the kind of propaganda the people in Pyongyang experience all the time.

Don’t let this accent fool you. North Koreans study for decades just to master foreign languages. One of our guides spoke four fluent languages and one North Korean randomly approached us on the street to say welcome — in perfect English, with a midwestern American accent.

MIGHTY CULTURE

Soldiers can now serve their country…playing video games

Over 6,500 soldiers are already hoping to be part of a new Army esports team that will compete in video game tournaments nationwide in an effort to attract potential recruits.

“It’s essentially connecting America to its Army through the passion of the gaming community,” said Sgt. 1st Class Christopher Jones, NCO-in-charge of the budding team.


About 30 soldiers are expected to be picked for the team and some of the first positions could be filled summer 2019. Only active-duty and Reserve soldiers are currently allowed to apply.

Those chosen will be assigned to the Marketing and Engagement Brigade for three years at Fort Knox, Kentucky, where the Army Recruiting Command is headquartered.

How to train your plank without planking

More than 6,500 Soldiers have already applied to join the Army esports team, which was created to boost recruiting efforts in the gaming community.

(Photo by Staff Sgt. Ryan Meaux)

While they will not become recruiters, team members will receive a crash course on Army enlistment programs to answer questions from those interested in learning about the service.

Once built up, the team will fall under an outreach company that will also include an Army rock band and a functional fitness team.

Not everyone on the team will compete. Those who will may train up to six hours per day on video games, Jones said, adding that gameplay sessions would be live streamed or recorded for spectators to watch.

Esports has ballooned in popularity in recent years with millions of followers.

In August 2018, the Washington Post reported that esports could generate about 5 million in revenue this year in North America. In 2017, a major esports tournament in China also drew a peak of more than 106 million viewers — roughly the same number of those who watched 2018’s Super Bowl.

How to train your plank without planking

“It’s something really new and it’s been gaining a lot of steam,” Jones said.

While on the team, soldiers will still conduct physical training, weapons qualifications and other responsibilities that come with being a soldier. They will also have to maintain certifications in their military occupational specialty.

“Outside of that, there will be esports training,” Jones said. “So whatever game they’re playing in, they’ll not only be playing it, but be coached in it to get better.”

The team, he said, shares a similar concept to that of other Army competitive teams that continually train, such as the Golden Knights parachute team, World Class Athlete Program and Army Marksmanship Unit.

“Esports is like traditional sports,” he said. “Nobody can just walk in and expect to play at a competitive level.”

The Army, he said, already has talented gamers out there who can compete in events.

in January 2019, a few soldiers competed at PAX South in San Antonio as a way to introduce Army esports to the greater gamer community.

How to train your plank without planking

A few Soldiers competed at PAX South in San Antonio as a way to introduce Army esports to the greater gamer community Jan. 18-20, 2019.

(Photo by Staff Sgt. Ryan Meaux)

In one of the events, a Street Fighter V tournament, two soldiers placed first and second.

“This is the perfect opportunity to showcase not only to the Army, but to the civilian populace and the esports industry that we also have what it takes,” Jones said of the events.

Recruiters from the San Antonio Recruiting Battalion also joined them and were able to generate some leads with potential recruits, he added.

There are plans to do the same at the PAX East exposition in Boston in late March 2019.

As a gamer and a recruiter himself, Jones said the team can help bridge the civilian-military gap by breaking down misconceptions some young people may have about the Army.

Being able to play their favorite video games with others who share the same passion is also a bonus.

“For a lot of soldiers, to include myself, it’s like a dream come true,” Jones said. “This is just one of those ways we can start the conversation.”

This article originally appeared on the United States Army. Follow @USArmy on Twitter.

Articles

Claims that North Korea can destroy the US could be based on a science fiction book

Tensions over a potential war between North Korea and the United States are mounting every day.


The “hermit kingdom” is boasting through its state propaganda that it could destroy America. Any claim by North Korean Foreign Minister Ri Yong-ho to “create a balance of power with the U.S.” is considered laughable.

All of this chest thumping holds as much weight as the unicorn lair in Pyongyang, Kim Jong-il’s first time golf record, his “totally original” invention in 2000 of the hamburger, and the CGI effects used in the their latest propaganda video.

But in an astounding claim, Pyongyang’s version of Pravda (fun fact: pravda means “truth” in Russian) says it can destroy the US in many different ways, but most notably with an electromagnetic pulse weapon.

Whether or not this claim is true, here’s a breakdown of what their military actually looks like. They have around a million active duty personnel using cheaper versions of an AK-47 (Type 88), 67 year old fighter aircraft, and dwindling allies.

How to train your plank without planking
This is the NK Type 88. Sh*t folding stock, automatic, and a helical magazine. Yep. Seems efficient.

An impressive claim, by 2017 military standards, is its two satellites in orbit. It’s debatable if they actually have an EMP device on them, but it is known that nuclear weapons also give off an an EMP blast on detonation.

The concerns of their nuclear capabilities, non-state allies, artillery and rocket launchers are real. Even if their nuclear warheads could theoretically reach the US, the devastation it would cause to our allies is the only reason they haven’t been obliterated and South Korea hasn’t become a island yet.

Former Rep. Roscoe Bartlett (R-MD) said during hearings before the 2008 Congressional EMP Commision that he believes that a electromagnetic pulse weapon detonated in Nebraska could kill 9 out of 10 people in the aftermath and ensuing chaos.

This lead former CIA director R. James Woolsey to say in an op-ed piece for The Hill that one of two North Korean satellites could deliver such a blast.

Problem with this is that Bartlett was directly quoting an early release of William R. Forstchen’s “One Second After” — a science fiction novel about the collapse of society. But as we all know, emotions beat facts in fear mongering.

Let’s hope for the diplomatic solution. But if not, well, it only took us five weeks to take on one of the largest, strongest, and most funded militaries in 1991.

MIGHTY MOVIES

6 fantastic Navy films that you should watch at least once

Hollywood does its best to try and capture the essence of what it means to be in the military and transcribes it for a civilian audience in ninety-minute chunks. Sometimes, they fall flat on their face. But, on occasion, there are outstanding moments when they knock it out of the park.

Most big-budget military films often put the focus on the Army or the Marines, leaving the Navy on the sidelines. When sailors do get an opportunity to shine on the silver screen, the glory often goes to the SEALs — or it’s Top Gun. But everyone’s already seen Top Gun and most sailors would roll their eyes if we mentioned it in this list.

In no particular order, here are six awesome films about sailors that you should put on your must-watch list:


‘Crimson Tide’

As was the case with many of the great war films set in the 1990s after the collapse of Soviet Union, Crimson Tide showcases the “what-if” of the Russian Federation squaring off against the United States in another Bay of Pigs incident.

Denzel Washington stars as the mild-tempered XO to Gene Hackman’s temperamental Captain. The two are at odds with one another on how to prevent World War Three. Fun Fact: Though uncredited, Quentin Tarantino wrote much of the pop-culturey dialogue.

‘Annapolis’

Annapolis is an indie drama that follows Jake Huard (played by James Franco) as he attends the Naval Academy. It’s the story of a poor nobody trying to make it as one of the elite. It kind of toes the line between being a Marine film and a Navy film because it’s never made clear which route he’ll take, but it’s still steeped in Navy traditions.

It tanked at the box office, but eventually found its footing with a home release. The fact that it shows pledges getting hazed upset the Department of the Navy so bad that they called for its boycott. It’s still a great film, in my opinion.

‘Anchors Aweigh’

This 1945 musical came out right before the Japanese signed the surrender and put an end to the Second World War. The film follows Gene Kelly and Frank Sinatra as two sailors on liberty in golden-age Hollywood. In this musical comedy, the sailors come across a lost, innocent kid who wants to one day join the Navy himself. Then, the sailors proceed to hit on his aunt.

It’s nice to see that nothing’s changed in the way sailors think since then.

‘Master and Commander’

Set during the Napoleonic Wars, this film is heavily focused on what it means to complete the mission and the importance of safeguarding the welfare of the troops underneath. Russell Crowe’s crew aboard the HMS Surprise are locked in seemingly eternal combat with French privateers.

It was nominated for ten Academy Awards the year it came out, including Best Picture and Best Director, but would lose all but two (Cinematography and Sound Editing) to The Lord of the Rings: The Return of the King.

‘Down Periscope’

Still one of the best military comedies is Down Periscope. It stars Kelsey Grammer, who plays one of the worst commanders in the Navy and who’s given an even worse crew of submariners who all manage to fail upwards.

It’s packed full of 90s comedians in their prime. It also stars William H. Macy, Rob Schneider, and even a young Patton Oswald.

‘The Hunt for Red October’

What else can be said about The Hunt for Red October? It’s a cinematic masterpiece. If you haven’t seen this one yet, you should honestly clear your evening schedule and watch it today.

Set during the conclusion of the Cold War, Sean Connery plays a Soviet submarine captain and Alec Baldwin is a CIA analyst. Both struggle to find peace while their respective forces do everything in their powers to avoid it. Technically, Patriot Games, Clear and Present Danger, The Sum of All Fears, and Shadow Recruit are all sequels to this masterpiece, but none come close.

If you can think of any that we missed (and there are a lot), feel free to let us know! We’d love to hear it.

MIGHTY TACTICAL

4 reasons why 360-degree cameras should be on the battlefield

Within the last few years, 360-degree cameras have hit the market and they’re changing the way we record our favorite memories. They may also have implications for how our nation fights its enemies.

When it comes to fighting a ground war, having as many sets of surveilling eyes as possible is a good idea — an idea that could save lives.


Although the infantrymen that patrol hostile streets on a daily basis are highly-trained, it’s near impossible to recount every single detail exactly as it happened after the fact.

In the event that something abnormal happens on a trip outside the wire, having footage from a 360-degree camera can provide you with all the analysis you need.

How to train your plank without planking

It could help with your disability claim

A lot of sh*t can happen while you’re outside the wire in a short amount of time.

In the event that something bad happens and the platoon doc wasn’t there to witness it, there’s a good chance that it was captured clearly with the 360-degree camera. That dramatic footage will come in handy when you’re battling the VA for compensation.

You could update your terrain maps

One of the most significant issues with serving in a war that takes place in a developing country is that enemies can quickly take down and rebuild their dried-mud structures.

With the help of a 360-degree camera, if a structure is, in fact, rebuilt after being wiped away via airstrike, the new footage will help you update terrain maps. By simply carrying one of these versatile tools, you’ll record new information without even trying.

It’s called surveillance, people.

How to train your plank without planking

We thought so.

The footage could be better than any war trophy

Who here wants to document an awesome firefight where you kick enemies’ asses from all angles?

It can help identify high-value individuals

This may come as a shocker, but when the bad guys interact with allied forces, they typically lie about their identities. Having a 360-degree camera on deck can help analysts identify potential threats, even if the allied troop isn’t looking.

MIGHTY FIT

Are your combat boots jacking up your feet?

What do you think of the combat boots currently worn by the Service? I think they’re pretty BA. Great for kicking in doors, and stomping throats.

Turns out that may be the wrong way to look at our boots though…

When you compare the number of Spartan push-kicks and axe-stomps the average service member conducts during their career to the number of standard steps they take to get from the barracks to work it’s astounding.

It’s like one forcible entry for every 1 billion steps…..


How to train your plank without planking

Axe stomp, push kick, round kick… you know the drill

A Marine with Korps Marinir, 2nd Marines, 6th Brigade, Tentara National Indonesia, performs a kick during martial arts training with U.S. Marines with Landing Force Company May 27

I was astonished by these numbers as well. I remember having a lot more boots pressing into my jugular while on active duty than that. Numbers don’t lie though.

The above being true, shouldn’t our boots be designed to promote the best foot function while walking, hiking, and running?

According to one paper making its rounds through the Marine Corps, modern footwear is locking our feet into a poor position that is causing structural issues in humans of all ages from the feet all the way up the kinetic chain.

What exactly is the issue with our current boots, and footwear in general, then? How can they be fixed to prevent 20-year-old veterans from feeling like someone who fell out of the disability tree and hit every branch with their feet on the way down?

Apparently, there are four parts of standard shoes and boots that make us suck at using our feet.

How to train your plank without planking

The anatomy of a boot.

1. Toe Spring

It’s that bent up portion at the front of your boot.

Toe spring stretches out the various muscles of the sole of the foot and shortens the extensor muscles running along the top robbing toes of range of motion.

Over time, toe spring makes you weaker at being able to articulate your toes. Which means you’ll be getting weaker in your feet even when you are training hard.

How to train your plank without planking

This ad did not age well…

j.gifs.com

2. Supportive Insole

You remember those commercials… Are you gellin’? (Did I just date myself?)

Supportive insoles disable the intrinsic muscles of the foot and create a dependence on support. They are the footwear equivalent of taking supplements when the rest of your eating habits are weak and unsupported by a solid foundation.

Support is great for short term bursts of concentrated effort. Like a lifting belt, it’s great if you wear it for a one-rep max deadlift. But if you use it every rep of every session, you will become reliant and weak in the muscles of your core.

How to train your plank without planking

Marines with Company E, Battalion Landing Team 2/4, 11th Marine Expeditionary Unit

Toe prison… See what I did there?

3. Toe Box

It’s where your toes hang out. It’s way more restrictive than it should be. You want your toes to be able to spread out and grab the ground. Currently, it should be called a toe prison.

Constricting toe boxes basically make the middle of your foot stronger than it should be and the flanks of your feet AKA your big and little toes much weaker than they should be. This often manifests as painful and disgusting bunions, which are not typically an authorized reason to report to medical.

tenor.com

4. Elevated Heel

This is probably the most egregious offender of foot deformities in the long run.

First off the heel makes us balance on the balls of our toes. This breaks the equal line of thrust of the arch from the heel and the ball and drives it all to the ball creating a collapse. This causes us to lose strength in the arch of our foot, which is supposed to naturally absorb shock when we walk or run.

Imagine what would happen to an arch bridge if you took away one of the supports on either end. The bridge would turn into the newest architectural addition to Atlantis when it crumbles and sinks to the bottom of the ocean.

That’s why insoles have become a “must buy” at boot camp and the other indoc courses. They give artificial arch support when the feet fail to provide the natural support that they should.

Second, the walking pattern is changed from a natural walking pattern to a “heel strike.” We aren’t supposed to walk heel first, try it in your bare feet, you’ll immediately realize it’s quite painful. The heel and cushioning of the boot take away that immediate pain response that you get when you walk barefoot, that leads to ever more forceful heel strikes that send a shock all the way up the body to the spine. Just another example of modern conveniences making us more comfortable but ultimately worse off.

How to train your plank without planking

The barefoot rickshaw driver circa 1951

From the Ronald H. Welsh Collection (COLL/5677) at the Archives Branch, Marine Corps History Division

Your feet are in a prison

So it turns out that just about every aspect of current footwear is flat-out wrong for the human foot.

The interesting thing is that this isn’t a new revelation.

Dr. Schulman of the U.S. Army had very similar observations back in 1949, during WWII. This guy was a high achiever, he’s in the middle of the largest war to ever consume planet Earth, and he decided to conduct a study on the human foot…wild.

Dr. Schulman compared those who wore restrictive footwear to those who didn’t in the native populations of China and India.

His most stark observation is that barefoot rickshaw drivers had none of the same foot deformities as those that wear shoes all day.

Rickshaw drivers spend all day running on concrete, or hard-packed roads, everyday for decades, and Dr. Schulman observed that their feet were strong and healthy.

Compare that to your feet crammed into those freshly brushed feet prisons you currently have on.

His conclusion? “…restrictive footgear, particularly ill-fitting footgear, cause most of the ailments of the human foot.”

How to train your plank without planking
Silent Drill Platoon performs during Cherry Blossom Festival

On their way to Dermo for new boots…

The movement for a new boot

There’s now a movement developing in the Marine Corps to change the culture of the service to promote health and longevity in the feet of today’s Marines rather than slowly break them down.

Are you in support of this movement? Do you think that a closer look at foot health and boot structure would make our services stronger and more capable? Would they do more or less to make the Force more resilient than the upcoming Plank addition to the PFT?

How to train your plank without planking
MIGHTY TRENDING

Organizations try to help USCG as members miss first paycheck

Twenty-four days into the longest government shutdown in US history, the strain is being felt acutely by the US Coast Guard, as some 42,000 active-duty members are preparing to miss their first paycheck on Jan. 15, 2019.

In a Jan. 10, 2019 letter, Vice Commandant Adm. Charles Ray said that without an appropriation or funding measure, “the Coast Guard will not be able to meet the next payroll,” an extreme disruption that officials averted in late December 2018 by moving funds around.


“Let me assure you your leadership continues to do everything possible, both internal and external to the Service, to ensure we can process your pay as soon as we receive an appropriation,” Ray added. “However, I do not know when that will occur.”

How to train your plank without planking

(The 621st Contingency Response Wing)

The Army, Navy, Air Force, and Marine Corps are funded through the Defense Department, which got it its fiscal year 2019 budget in the fall, and none of their troops are missing a paycheck.

But the Coast Guard, while technically a military branch, is funded through the Homeland Security Department, funding for which has been held up amid a dispute between President Donald Trump and Congress over .7 billion Trump wants to start construction of a wall on the US-Mexico border.

A work-around secured funding for Coast Guard payroll on Dec. 31, 2018, paying the service’s active-duty members and reservists who drilled before funding lapsed, but service leaders have said it cannot be repeated. Civilian employees are unpaid since Dec. 21, 2018.

Active-duty members deemed essential have continued working, as have about 1,300 civilian workers. Most of the service’s 8,500 civilian employees have been furloughed, and pay and benefits for some 50,000 retired members and employees could be affected.

How to train your plank without planking

US Coast Guard ice-rescue team members participate in training on Lake Champlain at Coast Guard Station Burlington, Burlington, Vermont, Feb. 17, 2017.

(US Air National Guard photo by Tech. Sgt. Sarah Mattison)

The service continues to operate, however.

In the Coast Guard’s 14th district, which covers 12.2 million square miles of the Pacific Ocean, 835 active-duty personnel and some civilians are still working from bases in Hawaii and Guam and detachments in Japan and Singapore, carrying out “essential operations” such as search-and-rescue and law enforcement, 14th district spokeswoman Chief Sara Muir told Stars and Stripes.

Between Dec. 21, 2018, and Jan. 7, 2019, the district handled 46 cases, including two major ones, Muir said. On Jan. 13, 2019, Coast Guard personnel medevaced a crew member off a fishing vessel 80 miles north of Kauai.

Other operations, like recreational-vessel safety checks and issuing or renewing licenses and other administrative work, has been curtailed. The service has said vendors who provide fuel and other services also won’t be paid until funding resumes.

As the shutdown drags on, communities around the country have mustered to support Coast Guard members and families, particularly junior members, many of whom lack savings.

How to train your plank without planking

Crew members from Coast Guard Station Sand Key, Florida, take part in survival swim training, Dec. 8, 2017.

(US Coast Guard photo Petty Officer 1st Class Michael De Nyse)

On Jan. 12, 2019, dozens of northern Michigan residents gathered for a silent auction and donation event, with funds raised going toward expenses like rent, medical bills, and heating for service members and their families.

“Whenever you cannot predict when you’re gonna get your next paycheck, but you know exactly when the bills are due, it causes a lot of stress,” Kenneth Arbogast, a retired Coast Guard chief petty officer, told UpNorthLive.com. “And for younger members, young families, that’s really a challenge.”

On Jan. 13, 2019, more than 600 service members, including 168 families, gathered in Alameda, California, for a giveaway organized by the East Bay Coast Guard Spouses Club, providing them with everything from fresh fruit to diapers.

“It’s worrisome. I have to put food in my family’s belly,” said Coast Guard mechanic Kyle Turcott, who is working without pay. “Ain’t no telling, we may not get paid until the first of next month,” added Nathan Knight, another service member.

The organizers said they were working on another food drive and could host another distribution event this week.

How to train your plank without planking

Coast Guard cutter Munro passes under the Golden Gate Bridge on its way into the Bay Area, April 6, 2017.

(US Coast Guard photo by Petty Officer 2nd Class Adam Stanton)

On Jan. 14, 2019, Thomas Edison State University in New Jersey announced that Coast Guard students affected by the shutdown would be able to defer payments until tuition assistance was available again. The school has 135 active-duty students — 27 of whom are registered for February 2019.

In Rhode Island, Roger Williams University said that on Jan. 15, 2019, it would offer free dining-hall meals to active-duty Coast Guard members and their families from Rhode Island and southeastern Massachusetts.

Navy Federal Credit Union, which serves military members, veterans, and civilian Defense Department employees, has said it would offer no-interest loans up to ,000 to workers affected by the shutdown, with repayment automatically deducted from paychecks once direct-deposit resumes.

In his Jan. 10, 2019 letter, Ray also said that the Coast Guard Mutual Assistance Board had increased the interest-free loans it was offering, focusing on junior members, allowing those with dependents to get up to id=”listicle-2626058172″,000.

How to train your plank without planking

Crewmembers of the Coast Guard cutter Mohawk and Tactical Law Enforcement Team South on a self-propelled semi-submersible, July 3, 2018.

(US Coast Guard photo)

In Texas, Coast Guard noncommissioned officers have raised money through local chapters of the Coast Guard Petty Officers Association. In early January 2019, they brought in food to cook at Ellington Field Joint Reserve Base, encouraging younger service members to take food home.

Erin Picou, whose husband is a chief petty officer with 17 years experience, said her family could cover the most important bills, but the mortgage for their house, on which they spent their savings six months ago, is less certain.

“It’s pretty scary. I don’t want the bank to take my new house,” Picou told The San Antonio Express-News.

“I can’t speak for them, but I myself think my husband has worked his ass off. He needs to get a paycheck,” Picou added. “It’s hard to focus on search and rescue if you don’t know whether your kids and family are going to have a roof over their head and food on the table.”

Measures have been introduced to Congress to ensure pay for Coast Guard members. However, Ray said, “I cannot predict what course that legislation may take.”

In a Facebook post on Jan. 13, 2019, Coast Guard commandant Adm. Karl Schultz told service members the branch was continuing “228 years of military service around the globe,” including preparations for yearly ice-clearing in Antarctica, maritime-security operations in the Middle East, and drug interdictions in Central and South America.

“While our Coast Guard workforce is deployed, there are loved ones at home reviewing family finances, researching how to get support, and weighing childcare options — they are holding down the fort,” Schultz wrote.

“Please know that we are doing everything we can to support and advocate for you while your loved one stands the watch,” he added. “You have not, and will not, be forgotten.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TRENDING

Base Exchanges now fight plans to merge with Commissaries

Defense Department officials want Congress to include in its fiscal 2019 defense policy bill new authorities to execute its plan to merge the Defense Commissary Agency with the three military exchange services under a single system of on-base stores to be called the Defense Resale Enterprise.

Resisting that effort out of public view are executives of the exchange services who fear their own success in running base department stores, gas stations and convenience outlets, which generate profits to support on-base morale, and recreational activities, could be put at risk by some of the policy executives they blame for deepening the decline in sales across the commissary system.


In 2016, Congress gave the department authority and new tools to “transform” base grocery stores, which for generations relied on taxpayer dollars to offer a wide array of brand products to military families and retirees at cost.

In addition, shoppers pay a five percent surcharge to fund the modernizing or replacement of aging commissaries.

The goal of recent reforms is to turn commissaries into profit-generating stores, similar to exchanges, thus lowering the $1.3 billion annual subsidy so that money can be diverted to more critical needs for sustaining a ready fighting force.

Congress insisted, however, that overall savings to patrons not drop, even as DeCA phases in more business-like practices. Two big ones are variable pricing of goods to replace the tradition of selling at cost, and adoption of commissary-label goods to compete for patron dollars with a narrowed selection of national brands.

Manufacturers over have competed through pricing for commissary shelf space. Surviving brands, in turn, often have cut coupon offerings and other promotions to make up for lower pricing, say industry sources.

How to train your plank without planking
(Photo by Chiara Mattirolo)

Meanwhile, they have complained, it’s unclear whether their reduced profit margins are being passed on to patrons or retained to offset commissary operating costs. So far, critics in industry contend, one clear consequence of commissary reforms has been to accelerate declining sales.

Policy officials implementing the reforms are now seen as doubling down on their bet, insisting that, to survive, military resale stores must consolidate to squeeze out inefficiencies, rescue commissaries and evolve into super retailers to more effectively compete with commercial stores, not only on prices but on providing a more attractive, rewarding, and convenient shopping experience.

Officials are warning Congress, store suppliers and advocates for military shoppers that defending the status quo, amid falling sales, will jeopardize “the department’s ability to ensure the long-term viability” of base stores.

The comment appears in a draft legislative proposal for creating the Defense Resale Enterprise by merging DeCA with the Army & Air Force Exchange Service, Navy Exchange Command and the Marine Corps exchange system.

A merger, the proposal contends, will reduce reliance on appropriated funding; eliminate management redundancies; increase standardization of processes and systems; cut operating costs, and generate greater margins on goods sold “to be reinvested in price reductions, morale, welfare and recreation program funding and capital reinvestment.”

It also contends it “will increase the enterprise’s agility to respond to dynamic mission, industry and patron requirements and trends; and [to] ensure the long-term viability of these services” as benefits of military service.

How to train your plank without planking
(Photo by Masayuki Kawagishi)

Sources say exchange officials are concerned that the team executing what so far are unproven commissary reforms is directing a merger of all resale operations with misleading claims. They are bristling at briefing materials to explain merger plans that lump exchanges in with DeCA as distressed operations. That’s just wrong, exchange leaders are contending, according to sources.

For example, AAFES touts that it has almost doubled earnings from sales over a recent five-year period, from 3.2 percent in 2012 to 5.9 percent in 2016, despite an 11 percent force drawdown across Army and Air Force in those years. Also, its website business is growing 50 percent annually and AAFES says it consistently has delivered about $375 million annually to support MWR programs.

And yet, sources say, to win support for a merger, Defense officials have portrayed exchanges as part of a failing resale system. The only store system that has been mismanaged, particularly against outside competitors, is DeCA, they insist. One internal communication referred to DeCA “the elephant in the room,” with sales down 20 percent since 2012 and current reforms aggravating patrons rather than turning sales around.

On April 12, 2018, Defense officials briefed some military associations on merger plans, perhaps also learned what sort of resistance to expect. Advocacy groups say they need to learn more.

“We are open to ideas that could make the system more efficient as long as they also preserve the value of the benefit for military families,” said Eileen Huck, deputy director of government relations for National Military Family Association.

Priorities for families are to sustain shopper savings, improve the in-store experience and ensure proper funding of MWR programs, Huck added.

Streamlining of backroom processes across base stores to gain efficiency, without diluting the shopping benefit, “is something we support,” said Brooke Goldberg, director of military family policy for Military Officers Association of America. But how does a full merger of stores benefit the exchanges, she asked.

How to train your plank without planking
(U.S. Army Corps of Engineers photo by Carol E. Davis)

“We don’t have answers on that,” she said.

“The intriguing part of all this is the untapped potential of commissaries…[T]here are things that should be explored [to] preserve that benefit. But we also want to preserve the exchange benefit,” Goldberg said. “Any change to the commissary that negatively affects the exchange is not something we support.”

Steve Rossetti, director of government affairs for the American Logistics Association, the industry trade group for businesses supporting military resale, cautioned against using exchange earnings to underwrite a wider resale enterprise. The earnings belong to patrons, he said, and have been used for decades to reinvest in exchanges and support MWR to improve base community programs.

Rossetti suggested Defense officials should focus first on reversing the falloff in sales at commissaries before launching a merger with exchanges to try to gain long-term efficiencies, and also that they “take a long hard look before they leap to ensure benefits truly outweigh costs.”

There’s fear a broken commissary system, and the quest to cut taxpayer support of it, could endanger still thriving exchanges if, through merger, their profits are seen as a life raft to save grocery discounts as the law requires.

The draft legislative proposal, however, describes different goals aimed at keeping all base retail operations competitive, for example by allowing exchanges and commissaries to combine into single stores. This could “respond to generational shopping habits” and to market forces “impacting all traditional grocery and retail stores,” it says. “Millennials (ages 22-36), who collectively represent the majority of military shoppers, [are] using technology to shop and save, and are driven by speed, convenience, proximity, variety, (rather than brand) and experiences.”

This article originally appeared on Military.com. Follow @military.com on Twitter.

MIGHTY TRENDING

The Russians are messing with global GPS

On May 15, 2018, under a sunny sky, Russian President Vladimir Putin drove a bright-orange truck in a convoy of construction vehicles for the opening of the Kerch Strait Bridge from Russia to Crimea. At 11 miles long, it is now the longest bridge in Europe or Russia.

As Putin drove across the bridge, something weird happened. The satellite navigation systems in the control rooms of more than 24 ships anchored nearby suddenly started displaying false information about their location. Their GPS systems told their captains they were anchored more than 65 kilometers away — on land, at the Anapa Airport.


This was not a random glitch, according to the Center for Advanced Defense Studies, a security think tank known as C4ADS. It was a deliberate plan to make it difficult for anyone nearby to track or navigate around the presence of Putin, it said.

‘All critical national infrastructures rely on GNSS to some extent’ — and the Russians have started hacking it

The Russians have started hacking into the global navigation satellite system on a mass scale to confuse thousands of ships and airplanes about where they are, a study of false GNSS signals by C4ADS found.

How to train your plank without planking

Putin driving two construction workers across the Kerch Strait Bridge.

GNSS comprises the constellation of international satellites that orbit Earth. The US’s Global Positioning System, China’s BeiDou, Russia’s Glonass, and Europe’s Galileo program are all part of GNSS.

Your phone, law enforcement, shipping, airlines, and power stations — anything dependent on GPS time and location synchronization — are all vulnerable to GNSS hacking. A 2017 report commissioned by the UK Space Agency said that “all critical national infrastructures rely on GNSS to some extent, with Communications, Emergency Services, Finance, and Transport identified as particularly intensive users.” An attack that disabled GNSS in Britain would cost about £1 billion every day the system was down, the report said.

The jamming, blocking, or spoofing of GNSS signals by the Russian government is “more indiscriminate and persistent, larger in scope, and more geographically diverse than previous public reporting suggested,” said a recent Weekly Intelligence Summary from Digital Shadows, a cybersecurity-monitoring service.

How to train your plank without planking

This diagram shows GPS signals for a ship jumping between the accurate location at sea and a false location at a nearby airport.

(C4ADS)

Nearly 10,000 incidents of ships being sent bad location data

The C4ADS study found that:

  • 1,311 civilian ships have been affected.
  • 9,883 incidents were reported or detected.

Until the past couple of years, C4ADS thought the Russians used GNSS jamming or spoofing mostly to disguise Putin’s whereabouts.

For instance, a large area over Cape Idokopas, near Gelendzhik on the Black Sea coast of Russia, appears to be within a permanent GNSS-spoofing zone. The cape, believed to be Putin’s summer home, or dacha, contains a vast and lavish private residence — “a large Italianate palace, several helicopter pads, an amphitheatre, and a small port,” C4ADS said. It is the only private home in Russia that enjoys the same level of airspace protection and GNSS interference as the Kremlin.

How to train your plank without planking

C4ADS thinks Putin’s summer home is protected by a permanent GNSS-spoofing zone.

(C4ADS)

‘Russian forces had developed mobile GNSS jamming units to provide protection for the Russian president’

“The geographical placement of the spoofing incidents closely aligns with places where Vladimir Putin was making overseas and domestic visits, suggesting that Russian forces had developed mobile GNSS jamming units to provide protection for the Russian president,” Digital Shadows said. “The incidents also align with the locations of Russian military and government resources. Although in some areas the motive was likely to restrict access to or obstruct foreign military.”

Ships sailing near Gelendzhik have reported receiving bogus navigation data on their satellite systems.

“In June 2017, the captain of the merchant vessel Atria provided direct evidence of GNSS spoofing activities off the coast of Gelendzhik, Russia, when the vessel’s on-board navigation systems indicated it was located in the middle of the Gelendzhik Airport, about 20km away. More than two dozen other vessels reported similar disruptions in the region on that day,” C4ADS said.

An million superyacht was sent off course by a device the size of a briefcase

Most of the incidents were recorded in Crimea, the Black Sea, Syria, and Russia.

Perhaps more disturbingly, GNSS-spoofing equipment is available to almost anyone for just a few hundred dollars.

“In the summer of 2013, a research team from The University of Texas at Austin successfully hijacked the GPS navigation systems onboard an million superyacht using a ,000 device the size of a small briefcase,” C4ADS said. “The experimental attack forced the ship’s navigation systems to relay false positioning information to the vessel’s captain, who subsequently made slight course corrections to keep the ship seemingly on track.”

Since then, the cost of a GNSS-spoofing device has fallen to about 0, C4ADS said, and some people have used them to cheat at “Pokémon Go.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY CULTURE

The relatable joys of having back pain under 30​

Back pain is something that 80% of adults are expected to experience at some point in their life. For some, it comes much, much earlier — and the advantages are endless!

It’s no secret that those who engage in manual labor from a young age are more susceptible to back pain. It makes sense then, that young vets are oh-so-lucky enough to be some of the chosen few with significant back pain while barely being young enough to crack open a cold one (legally).

Here are some of the fun benefits young back pain sufferers all experience!


How to train your plank without planking

You know what kinda day it’s gonna be the night before!

Most people have to spill coffee on themselves or pour a bowl of cereal before realizing they don’t have milk before they know they’re going to have an awful day. With chronic back pain, there’s no need to wait until 7am to figure that out — you’ll know by 2am at the latest! Your unending nightmare of discomfort will let you know that tomorrow will, in fact, suck.

What a treat to know in advance!

You’ll accrue advanced stretching knowledge!

Most under-30-year-olds know how to touch their toes. Maybe they’ll occasionally grab a foot and stretch out their quads before a run. Not those with chronic back pain! Those lucky sons of guns have advanced knowledge of stretches so intricate and strange-looking it would make the author of the Kama Sutra blush.

How to train your plank without planking

You’ll never need another excuse to avoid helping your friend move!

This one goes without saying. Gone are the days of saying, “Oh, uh, actually dude, I have to pickup my uncle from the airport” or “I would, but I actually told my girlfriend I would take her to shop for potted plants” or the vintage classic move of waiting until the day after and hitting them with, “I JUST got this text — still need help?” Nope. Now you can just tell them straight up you can’t help. Not you “won’t.” You physically cannot.

You get a desirable “dad bod” without even trying!

Okay so there’s not a lot of people that try to have a “dad bod.” But for those who do — it can be difficult. Luckily, with chronic back pain, you can get a dad bod before you even have children! Spend hours not being able to get out of your rolly chair. Be unable to go on light jogs without immediately experiencing immobilizing muscle spasms. Then, eat away your feelings through endless bags of Cool Ranch Doritos. It’s like having the opposite of your own personal Hollywood trainer.

You get the best seat in the house to watch your friends have fun!

You’re playing basketball with your friends, you drive in for a layup, nobody touches you, and then wham: your back completely locks up on you for no reason whatsoever. Now you can’t walk, let alone play. Sucks, right? Wrong.

Now you get to sit and watch all your friends air ball uncontested 3s — from the front row! Sound too good to be true? Don’t worry, it’ll happen plenty more times!

How to train your plank without planking

You can do a perfect impression of the AT-ATs from ‘Star Wars!’

Impressions are hard. Star Wars impressions are especially hard. Don’t believe me? Ask literally anyone to do an impression of Yoda. It will be terrible.

But with insane chronic back pain, you can constantly walk like an AT-AT! The lumbering, stiff, slow movement will wow all your friends. You’ll get the posture of C3P0 for free, too.

How to train your plank without planking

Oh my goodness.

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