5 steps to back squat perfection - We Are The Mighty
MIGHTY FIT

5 steps to back squat perfection

For military professionals, lower body strength is a must. For many humans, loss of lower body strength is the cause of the fall in old age that starts the domino effect of poor health ending in death…#Grim.

If you are human, a military professional, both, or soon to be both, having a strong squat will only make your life easier and longer. This is why we squat.


5 steps to back squat perfection

Leg strength is a prerequisite for the job. We hike everywhere.

The purpose of the low-bar back squat is to recruit the most amount of muscle possible in a lift. On average most people need general overall lower body training. The low bar position on the back gets the most muscles involved and is, therefore, a staple exercise in many complete training programs.

Back Squat Step 1

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1. Take your grip and bar position on your back

First, grip the bar wider than shoulder-width apart.

The narrower your grip, the “tighter” your upper back will be.

Many professional lifters take a grip just outside of their shoulders, yet others grab the bar all the way at the very edge of the bar by the weight plate.

Lower your head under the bar and find the bar position on your back.

The bar should be resting on the natural shelf that develops just above your rear delts. (the muscle on the back of your shoulders)

Keep the bar off of your neck, that is a high bar squat.

You should be applying equal pressure with your hands and your back while trying to “bend the bar over your back.”

By “lifting” your chest (while still keeping your nipples pointed at the floor) and pressing your hands forward, you will achieve this position.

Back Squat Step 2

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2. Squat the bar up in the rack and step back

The correct way to unrack the bar is to lift straight up, as you do in the very final portion of a repetition.

  • Your feet should not be staggered.
  • Your back should not be in flexion.
  • You should not be bent at the hips and performing a good morning to get it out of the rack.

Once you have moved the bar vertically and are standing in the rack, move the barbell horizontal by taking 2-3 deliberate steps backwards.

The bar should never move diagonally in the back squat. It moves vertically or horizontally. That’s it.

Back Squat Step 3

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3. Take your stance

Your feet position is unique to you. Generally, heels are below or just wider than hip width, and toes are pointed out at about a 45-degree angle.

Start with this positioning and adjust based on the depth and comfort.

Everyone’s hips are different and therefore have a different ideal stance.

No one is incapable of squatting to depth, however. The trick is to find the foot and hip setup that works for you. Seriously.

Back Squat Step 4

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4. Breathe and squat vertically

Take a deep inhale and brace your abs. The combined muscular flexion from your core and air pressure from your lungs filling will keep your spine stable and strong for the entirety of the movement.

Depth in the squat is when the top of your thigh just below your hips goes below the top of your knee.

In the squat, we are using the stretch reflex of the hamstrings to help “spring” us up from the bottom of the movement, known as the hole. That stretch reflex response is completely negated if you go to a depth where your hamstrings become passive in the movement. They should always be engaged and never lax.

A common mistake for people that take pride in their squat depth is that they get stuck in the hole because they are trying to re-engage their disengaged hamstrings. Under a heavy load, your hamstring cannot contract again without serious risk of pulling or tearing.

Waste no time in the hole. Hit your depth and explode back up.

5 steps to back squat perfection

You should never have enough time in the hole to smile for the camera… This makes me cringe.

(Photo by Alora Griffiths on Unsplash)

Your knees should be tracking over your toes for this entire movement. Don’t let them cave in. Think “twist the ground apart with your feet and knees.” This will engage all of your glutes and prevent the dreaded valgus knee collapse that is all too common.

The bar should be centered over the middle of your foot, just like the deadlift, for this entire movement.

Think about your tailbone moving straight up as if it’s being pulled by a rope from the ceiling directly above it. This is where all of you power comes from.

  • DON’T think about moving your butt forward. Think vertical- forward motion will push you forward and off-balance. Move directly against gravity.
  • DON’T think about straightening your knees- this will push you off-balance as well.
  • DON’T think about your feet. If they are balanced in 3 points, you should pay them no more mind. Those three points are heel, big toe, and little toe- like a balanced triangle.
Back Squat Step 5

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5. Finish with your glutes and exhale

Finish the rep by squeezing your glutes and extending the hips into what feels like a posterior pelvic tilt

This will make you stand up straight and completely finish the reps.

Inhale and repeat.

When to train

Scheduling at least 72 hours between squat sessions, in the beginning, is important to ensure adequate recovery so that you can get the most weight on the bar and make the most gains. Over time, depending on your goals and recovery, you can safely squat three or even four times a week at sub-maximal intensities.

5 steps to back squat perfection
MIGHTY HISTORY

A US troop helped an East German escape the Iron Curtain

There were only a few places around the world more tense than in the Cold War showdown between East and West that occurred every day in divided Berlin. In the West, American and NATO guards stared down the barrels of the Soviet-backed East German border guards from the other side of the Berlin Wall. These guards were known to shoot down any East German civilian trying to cross the wall, sometimes leaving their mangled corpse in the barbed wire.

One American decided he was going to do what he could to help.


5 steps to back squat perfection

An East German border guard leaps over barbed wire and away from the East German “utopia.”

It’s a well-known fact by now that life behind the Iron Curtain wasn’t all it’s cracked up to be. Few places in the Eastern Bloc were more repressive than in East Germany, and East Berlin in particular. East Berlin’s proximity to the freedom enjoyed by West Germany and greater Western Europe forced the Communist regimes to be more harsh to those attempting to escape to freedom. Still, many East Germans made the attempt. Scores of people died trying to cross the Berlin Wall. Untold numbers more likely made the escape.

One of those successful escapees was Hans-Peter Spitzner and his daughter Peggy. Spitzner lived more than 100 miles from East Berlin, but when the Stasi – the East German secret police – came knocking on his door and arrested him in the middle of the night for not voting the Communist Party line, he was done. He resolved to get out of East Germany. When Spitzner’s wife was suddenly able to travel to the West for a family birthday, he decided to make his move.

5 steps to back squat perfection

Spitzner with his wife and daughter.

Spitzner read in a Communist newspaper about how American and other troops were stripping East German stores of their stocks using favorable currency conversion rates. Under the post-World War II agreements, Western allies had free and open access to East Berlin and could come and go as they pleased. The author of the article even mentioned that Western soldiers’ cars weren’t searched. Spitzner rationalized that he and his daughter could hide in one of those cars and escape to freedom.

So the man drove 120 miles to East Berlin, just to hang out at the bus stops frequented by Western troops. All day long, he asked if anyone would be willing to smuggle him and his daughter out. Eventually, a young U.S. Army troop named Eric Yaw was walking up to his black Toyota.

He agreed to smuggle Spitzner and his daughter out of East Germany.

5 steps to back squat perfection

Eric Yaw’s Toyota Corolla.

There was just one hitch: the heat sensors at Checkpoint Charlie. As soon as the family was in Yaw’s trunk, Spitzner was certain they were doomed. If they were caught, they’d be imprisoned. If they ran, they’d be shot. But as luck would have it, that day was particularly warm, and Yaw’s black Toyota retained enough heat to hide Spitzner and his daughter from the border guards. In just a few minutes, Yaw opened the trunk and informed the two they were free.

Spitzner phoned his wife on vacation in Austria and told her the news. Yaw was disciplined by the Army for smuggling the two East Germans, but repeatedly said he would do the same thing again. Today, Yaw is out of the Army but is still a family friend. The Spitzners have returned to their hometown in what used to be East Germany.

No one regrets a thing.

MIGHTY TRENDING

Russian military formally linked to Malaysia Airlines crash

International investigators have said Russia’s military was involved in shooting down a Malaysia Airlines passenger jet over Ukraine in 2014.

Flight MH17 crashed in a field in war-torn eastern Ukraine on July 17, 2014, after being hit by a Russian-made Buk missile on a flight from the Netherlands to Malaysia. All 298 people aboard the aircraft were killed.


The MH17 Joint Investigation Team issued an interim report Thursday. At a press conference, the team said the missile came from the Russian military’s 53rd antiaircraft missile brigade, based in Kursk, near Russia’s border with Ukraine.

The team cited distinctive identifying marks on recovered missile fragments that it says ties it directly to the 53rd brigade, which is based close to the Ukrainian border.

“All the vehicles in a convoy carrying the missile were part of the Russian armed forces,” Wilbert Paulissen, a senior investigator with the Dutch National Police, told the conference.

5 steps to back squat perfection
The Joint Investigation Team examined the markings on the on the recovered missile fragments.
(Dutch National Police / YouTube)

5 steps to back squat perfection
(Dutch National Police / YouTube)

The statement is the closest yet investigators have come to blaming Russia for the attack. The investigators also brought to the conference part of the Buk missile they say caused the crash:

5 steps to back squat perfection
(Dutch National Police / YouTube)

Of the passengers and crew members aboard the Boeing 777 plane, 196 were Dutch and about 40 were Malaysian, with others from Australia, Indonesia, and the UK.

Investigators have not named any suspects and have called on people involved in the attack to come forward for questioning.

The Dutch government announced in 2017, that anyone believed to have brought down the jet would be tried in the Netherlands.

Open-source investigators at Bellingcat came to the same conclusion as the Joint Investigative Team three years ago, but the JIT had different legal requirements and thresholds for evidence and therefore needed more time.

Russia has continually denied involvement in the downing of the jet.

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

MIGHTY FIT

7 military fitness tricks for working out without a lot of fancy gear

When service members go to basic, all the people who weren’t fitness addicts or athletes are excited about how fit they can get in just a couple of months of training. But, it’s not like the training cadre had magic wands. They made the recruits work for those muscles.


Some veterans forget these lessons and a lot of civilians buy into the fitness industry’s hype about gym memberships, diet shakes, and magic pills. But vets, think back to basic and to active duty. Did you platoon sergeant bring you smoothies in the morning? No, they just instilled these 7 lessons in you:

1. Set goals and increase them as you get stronger

 

5 steps to back squat perfection
Photo: US Marine Corps Cpl. Octavia Davis

The military loves the cliche of “crawl, walk, run.” While literally crawling may be a bit of a slow start to a workout program, it is good to start low and build up. Veterans who have let their standards slide shouldn’t jump straight into the hard stuff.

Try making two lists. The first is aspirational, everything you want to be able to do or do again one day. Run five miles without walking, do 100 pushups in two minutes, whatever. Then list everything you’re pretty sure you could do right now. Jog 0.5 miles, 5 pushups, whatever. Finally, start setting weekly goals to get from the second list to the first list. You can adjust these later if need be.

The second list, what you can do right now, is “crawling,” the in-between goals are “walking,” and “running” is when you tear up the aspirational list and make a whole new set of milestones to go after.

2. Anything is a weight

Soldiers and Marines conduct ruck marches with packs weighed down by actual gear. They practice buddy carries by carrying their actual buddy. And, they often use sand bags or water jugs for resistance during squats and lunges.

Similarly, you shouldn’t feel limited at home by a lack of special equipment or gym membership. Load a backpack with dense objects for a more strenuous run. Do curls with a toolkit or light luggage. Complete squats or lunges with a gallon of water or another object in each hand.

3. Make a course

5 steps to back squat perfection
Photo: US Navy Mass Communication Specialist 2nd Class Tony D. Curtis

During PT runs, the instructor may designate specific points the formation has to sprint to or a distance they have to lunge across instead of run. While it’s easiest to do this at an athletic field where yard markers or bases can be used as reference points, it’s easily done anywhere.

Try sprinting past a set number of telephone poles before jogging past twice as many, then repeat the process 9 more times. Or alternate between lunging and jogging, changing exercises every time you pass a mailbox.

4. Change up your movements

5 steps to back squat perfection
Photo: US Army Capt. Lisa Browne Banic

The Army has about 9 different versions of crawling (low crawl, high crawl, bear crawl, gator crawl, etc.), a dozen variations on walking (range walk, crab walk, ruck marching, etc.) and a few unique ways to run. Each of these changes works different muscles in different ways and the novelty helps break up the monotony.

Try the same thing with your workouts. Don’t just go for a jog every day. Do a five-mile run one day, sprints another, and alternate between lunges and jogging on another. Change gator crawls in for pushups some days or try calisthenics on your normal core workout day.

5. Workout with a buddy

5 steps to back squat perfection
Workout with a buddy, but don’t actually carry them unless you are taking turns. Photo: U.S. Navy Mass Communication Specialist 2nd Class Michelle Kapica

Troops may go on a run or hit the gym every once in a while on their own, but they’re usually there with others dudes from the squad or platoon. And every morning they work out as a unit, running in formation or doing muscle failure exercises and calisthenics as a group.

So pick a buddy with similar goals and get to work with them. It’ll help you stay accountable (more on that later) and will make it something to look forward to, not just a dreaded task.

6. Do actual, physical work (or fake it, if there’s no work to do)

5 steps to back squat perfection
Photo: U.S. Air National Guard Staff Sgt. Christopher S. Muncy

Service members spend at least 30 percent of their time just packing and unpacking connexes or inventorying gear. While many soldiers think this is a horrible waste of time, it’s actually a secret program to make troops super strong.

Moving furniture yourself, working in the yard, or even taking the stairs can help you incorporate exercise during the day. If you don’t have any work to do or stairs to climb, you can incorporate a little “fake” work. Dig holes and fill them back in, chop wood, or just re-organize your room or bookshelves.

7. Use accountability and consequences, not just discipline

5 steps to back squat perfection
They don’t have to attack you or yell like a drill sergeant, but finding someone who will help make sure you work out is a good thing. Photo: US Army Staff Sgt. Terrance Rhodes

Look, no one who isn’t a fitness addict wants to spend all their time in the gym and be super diligent about dieting. Even in the military, a lot of people would love pizza, beer, and sleeping-in as opposed to hard work and dieting. But the military has NCOs who will destroy people who skip formation because even disciplined people can give in when other priorities create conflicts.

So, figure out a way to hold yourself accountable. The workout buddy discussed above is a good start, and there are apps where you can earn money for going to the gym but lose money for missing it. Adding calendar notifications to your phone or having a friend who will shame you a little can also work.

MIGHTY CULTURE

How troops learn to sleep anywhere, any how, any way

Sleep is, apparently, one of those things that medical professionals tend to claim is vital to not dying. While in the military, you’ll get so little sleep that your body grows accustomed to functioning at a high level with just four hours of non-continuous sleep.

For one reason or another, putting aside large chunks of time for that vital sleep just doesn’t happen. So, troops quickly learn how to rack out at the drop of a dime while smothered in their gear. Or they find a nice, cozy spot underneath a HUMVEE in the glaring Afghan sun with only their rifle and pebbles to keep them comfy.

It’s really an impressive skill — and it’s usually among the first truly mastered by even the most average of recruits.


5 steps to back squat perfection

That’s not to say that calories are a good thing either. It’s a level of complication that can’t be footnoted into an article about sleep deprivation, though.

(U.S. Army photo by Sgt. Kimberly Hackbarth)

The biggest contributing factor to this mastery over snoozing is that troops are constantly on the move. The human body is only meant to exert so much effort and that limit is pushed daily by all troops. Normally, the body needs to both sleep regularly to rebuild damaged muscles and eat healthy foods to replenish what’s lost.

Troops supplement this by maintaining a higher-than-average caloric intake. It’s assumed that an average active male in their twenties should take in about 3000 calories to function normally. The average deployed troop takes in three MREs per day, which totals 3,750 calories.

Contrary to popular belief, eating calories is actually a good thing if you’re moving about as much as troops do. This intake means that the body has more to work with when it finally has time to recharge.

Troops exhaust themselves by being constantly in motion. When an opportunity to knock out arises, even if it’s just for a few minutes, it will be seized.

5 steps to back squat perfection

And you really don’t want to try that while on guard duty. That’s still punishable under the UCMJ.

(U.S. Army photo by Spc. Charles M. Willingham)

The next contributing factor is that troops are generally sleep deprived and have their sleep cycles interrupted constantly. Starting in basic training, a drill sergeant could wake everyone up at 0100 for sh*ts and giggles, have a special someone pull fire guard at 0300, and wake up for the rest of the day at 0500.

The body does most of its recharging during cycles of REM sleep, the first of which starts after roughly 45 minutes of sleep and again in another 45 minutes. The rigors of training, however, rarely permit troops to achieve multiple cycles of REM, so the body tries to recharge as much as possible during those first 45 minutes. As this pattern of interrupted sleep becomes the norm, the body adapts and requires less time to get into REM cycles.

In essence, this pattern resembles polyphasic sleeping — which is a terrible thing to try without adding in a solid, 6-8 hour chunk of rest into the mix.

5 steps to back squat perfection

Even if it’s in broad daylight on a pile of sharp rocks.

(U.S. Army photo by Spc. Ken Scar)

The body actually can’t handle this type of sleep deprivation but, by sheer power of will (and a metric f*ck-load of caffeine), troops can shut off their body’s warning signs.

Troops’ bodies can endure this for a few days, typical of a combat mission while deployed, but a dearth of sleep can’t last for weeks. There will have to be a time when that troop hits their rack to get a full night’s rest.

And when they do, it’s some of the best sleep they’ve ever gotten.

MIGHTY TRENDING

Australia raises the stakes in angry tensions with China

Australia passed sweeping foreign interference laws on June 28, 2018, that have been one of the most contentious pillars of deteriorating relations with China in recent months.

The laws broaden the definition of espionage and ban foreign agents from influencing politicians, civil society organizations, media, and ethnic groups. Individuals will also be required to register if they’re acting on behalf of a foreign power. Some offenses covered by the laws are punishable by up to 20 years in prison.


“Foreign powers are making unprecedented and increasingly sophisticated attempts to influence the political process, both here and abroad,” Prime Minister Malcolm Turnbull said when he introduced the laws in December 2017, though he made a point of saying he was not speaking about any one country.

But shortly afterwards Turnbull cited “disturbing reports about Chinese influence” and called out an Australian politician for being a “clear case” of someone who took foreign money and then allegedly promoted China’s political views.

In response, China’s Foreign Ministry spokesman Geng Shuang said its government had made a “serious complaint” with Australia and that the claim of foreign interference “poisons the atmosphere of the China-Australia relationship.” The sensationalist state-run Global Times reportedly carried an editorial claiming “[Australia] is beginning to look like a piece of chewing gum stuck to the bottom of China’s shoe.”

5 steps to back squat perfection
China’s Foreign Ministry spokesman Geng Shuang

In April 2018, Turnbull conceded publicly that “there has been a degree of tension in the relationship” because of the introduction of the foreign interference laws.

And in June 2018 a spokesman for China’s foreign ministry answered questions about the laws by saying: “We hope that all countries could cast off Cold War mindset and strengthen exchanges and cooperation on the basis of mutual respect and equal treatment.”

It’s not the first time the idea of the Cold War has been invoked in discussion around Australia’s current national security.

Duncan Lewis, director-general of the Australian Security Intelligence Organisation (ASIO), recently told a parliamentary hearing that that espionage and interference activities have reached new and dangerous heights.

“The grim reality is that there are more foreign intelligence officers today than during the Cold War, and they have more ways of attacking us,” Lewis said.

Though the federal government had remained hush on the classified report that spurred its foreign interference laws, a number of media outlets have reported that a year-long inquiry found attempts by the Chinese Communist Party to influence Australian politics at all levels. The report also described China as the country of most concern to Australia.

Early 2018 the author of the report, John Garnaut, testified to the US House Armed Services Committe about attempts to interference and influence Australian politics and society. Since then, two bills have been introduced in Congress to uncover Chinese political influence campaigns.

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

MIGHTY HISTORY

A brief, deadly history of chemical weapons

On April 22, 1915, a stiff wind outside of Ypres helped loose the first systematic poison-gas attack in history.

On a sunny afternoon in April 1915, outside the Belgian city of Ypres, the wind began blowing in the direction the German troops wanted – toward the French lines. German soldiers set up over 5,000 barrels of chlorine gas along their position, and let loose a rolling cloud of thick, yellow death. More than 6,000 French troops died in what was the first systematic use of poison gas on the battlefield. Its effectiveness caught even the Germans off guard. Willi Siebert, a German soldier, noted in his diary, “When we got to the French lines, the trenches were empty, but in a half mile the bodies of French soldiers were everywhere. It was unbelievable.” Just over 99 years later, on June 17, 2014, the Organization for the Prohibition of Chemical Weapons confirmed chlorine gas was used by the Syrian government in an attack on its own people.


Origins and evolution

In 1918, a German chemist named Fritz Haber won the Nobel Prize in chemistry for a method of extracting ammonia from the nitrogen in the atmosphere. The process made ammonia abundant and easily available. Haber’s discovery revolutionized agriculture, with some calling it the most significant technological discovery of the 20th century – supporting half of the world’s food base.

5 steps to back squat perfection
German chemistu00a0Fritz Haber.

Haber was also a staunch German patriot who quickly joined the war effort at the outbreak of World War I. He was insistent on using weaponized gases, despite objections from some army commanders about their brutality, and treaties prohibiting their use. He personally oversaw the first use of chlorine gas at the front lines at Ypres. The next morning, he set out for the eastern front to deploy gas against the Russian army.

Chemical weapons quickly became a mainstay of warfare, public condemnation notwithstanding. They were employed by the militaries of Italy, Russia, Spain, and Japan, among others.

Timeline: chemical weapons use

5 steps to back squat perfection

During the Cold War, the United States and the U.S.S.R. made major advances in chemical-weapons technology. Their breakthroughs were accompanied by innovations in nuclear-weapons technology. It was during this period that the third generation of chemical weapons was invented: nerve agents.

Within a century of their devastating debut at Ypres, chemical weapons have increased in lethality a thousandfold.

5 steps to back squat perfection

Use in Syria’s Civil War

5 steps to back squat perfection

Sources

  • Organization For The Prohibition Of Chemical Weapons (background, locations, types of weapons, stockpiles, number of weapons destroyed)
  • United Nations Human Rights Council (Independent International Commission of Inquiry on the Syrian Arab Republic)
  • National Institutes Of Health (effects, history, and lethality)
  • Smithsonian Institute (history)
  • Violations Documentation Center in Syria (fatalities)
  • Human Rights Watch (types of weapons, attack locations)
  • U.S. Defense Department (types of weapons)

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

Articles

7 longest range sniper kills in history

These 7 snipers reached out and touched the enemy from a long way away:


1. The British sniper who nailed three 1.53-mile hits

5 steps to back squat perfection
UK (Ministry of Defence photo)

Cpl. of Horse Craig Harrison was providing sniper support in a firefight between his buddies and Afghan insurgents. Near the end of the three-hour battle in Nov. 2009, Harrison spotted the enemy machine gun team that was pinning everyone down. He lined up his sights on the targets that were over 1.5 miles away.

Each shot took 6 seconds to impact. He fired five times. Two shots missed but one round ripped through the gunner’s stomach, another took out the assistant gunner, and the last one destroyed the machine gun.

2. A Canadian sniper who took out a machine gunner in Operation Anaconda

5 steps to back squat perfection
Photo: Canadian Army Cpl. Bruno Turcotte

During Operation Anaconda, the bloody hunt of Afghan militants in the Shahikot Valley in Mar. 2002, Canadian Cpl. Rob Furlong was watching over a group of U.S. troops and saw an insurgent automatic weapons team climbing a ridge 1.5 miles away. His first two shots narrowly missed but the third broke open the gunner’s torso and left him bleeding out on the ground. The shot barely beat out Master Cpl. Arron Perry’s shot discussed below.

3. Another Canadian sniper in Operation Anaconda who took out an observer from nearly the same distance

5 steps to back squat perfection
Photo: Canadian Army 3 PPCLI Battle Group Cpl Lou Penney

Canadian Master Cpl. Arron Perry was also supporting U.S. troops in Operation Anaconda when he spotted an enemy artillery observer 1.43 miles away. Perry took aim at the observer and nailed him. Perry held the record for world’s longest sniper kill for a few days before Furlong beat it.

4. The Ranger whose longest-American kill is still mostly secret

5 steps to back squat perfection
Photo: US Army Capt. John Farmer

Sgt. Bryan Kremer was deployed to Iraq with the 2nd Ranger Battalion in Mar. 2004 when he took a shot from 1.42 miles away and killed an Iraqi insurgent. The details of the battle have been kept under wraps, but his Mar. 2004 shot is the longest recorded sniper kill by an American.

5. The Marine legend who set the world record with a machine gun

5 steps to back squat perfection

Gunnery Sgt. Carlos Hathcock is one of the most respected names in the Marine Corps and set the record for longest kill in 1967 with a machine gun. The record stood for 35 years before Perry beat it.

Hathcock had an M2 in single-shot mode with a scope mounted on the top. He saw a Vietcong soldier pushing a bike loaded with weapons and took two shots. The first destroyed the bike and the second killed the soldier.

READ MORE: This Marine made history’s 5th longest sniper kill with a machine gun

6. The South African sniper who recorded hits from 1.32 miles while killing six officers in a day

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Photo: US Marine Forces Reserve Cpl. Jad Sleiman

A South African battalion deployed in a U.N. brigade fought viciously against the M23 rebels in the Democratic Republic of the Congo. During the Battle of Kibati, an unnamed South African sniper killed six M23 officers in a single day in Aug. 2013. His longest kill that day was an amazing 1.32-mile shot.

7. The Army sniper who tagged Taliban who walked into his personal firing range

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Photo: US Army Cpl. Bertha Flores

Snipers sometimes fire at different objects on the battlefield to collect information about how their rounds move through the air at a given location. Spc. Nicholas Ranstad had been firing at a boulder near his position, leaving a small trail of white marks on the rock.

In Jan. 2008 he was lucky enough to spot four Afghan insurgents standing in front of his normal target. The men were 1.28 miles away, but standing in the spot that Ranstad had the most experience firing. His first shot narrowly missed, but his second killed one of the fighters. The other three bugged out.

MIGHTY HISTORY

Ukraine’s Navy: A tale of betrayal, loyalty, and revival

When Russia seized the Crimean Peninsula in 2014, Ukraine’s navy lost nearly all of its ships and most of its sailors quit or defected. Now, with help from its allies, Ukraine is slowly getting its sea legs back. This is the story of those who remained loyal to Ukraine and were forced to choose between family and country when they left Crimea. But, as they rebuild their lives and their nation’s fleet, rough waters lie ahead with Russia flexing its maritime muscle on the Black Sea.


MIGHTY MOVIES

Daniel Craig is driving this iconic car in next ‘James Bond’ film

Movies about sick cars doing impossible things was arguably perfected by the James Bond film franchise way before Paul Walker and Vin Diesel decided car chase movies were also about “family.” And the latest news from the set of the next 007 flick (and last Daniel Craig Bond) confirms a certain old-school iconic sports car is back. But, it’s not exactly the one you might guess.

On June 30, 2019, EON productions and the James Bond Twitter and YouTube pages released images and footage of Daniel Craig filming the as-yet-untitled “Bond 25” movie. And the car is driving is a throwback to 1987, specifically the movie The Living Daylights. (That’s the one where Bond dates a cello player and a-Ha does the theme song.)


The car is an ’87 V8 Aston Martin, which, in The Living Daylights sported lasers, a turbo-boost, and special retractable skis for, you know, snow driving. Though not as famous as Bond’s Aston Martin DB5 from the sixties movies like Goldfinger and Thunderball, the Aston Martin is, in some ways, probably closer to what a Bond car should be like in the cultural imagination; assuming, of course, the lasers and rocket-boost still comes standard on this particular car.

The Aston Martin V8 was driven by James Bond when Timothy Dalton played the role in his debut film. For Bond fans of a certain age, it’s very possible Timothy Dalton was the incumbent Bond when you were a little kid. (I know that was true for me!) Dalton only did two Bond movies; The Living Daylights and License To Kill, before a long Bond hiatus that resumed with Pierce Brosnan picking up the part in Goldeneye.

In Skyfall, Bond drives an Aston Martin DB5 that is exactly like the one Sean Connery drove in the sixties and jokes with M (Judi Dench) about an ejector’s seat. So, could the V8 Astin Martin Bond has in the new film also have all the old Timothy Dalton gadgets? Here’s hoping!

Bond 25 is out everywhere on April 8, 2020. Here’s everything we know.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY CULTURE

Coronavirus: this is how air evacuation of patients under biosafety containment works

The U.S. Air Force, RAF and Italian Air Force are the only ones to have the ability to carry out Bio-containment missions aboard their aircraft.


In the next hours, a Boeing KC-767A tanker and transport aircraft of the 14° Stormo (Wing) of the Aeronautica Militare (Italian Air Force, ItAF) will depart from Pratica di Mare Air Base, near Rome, to carry out the air evacuation of an Italian student stuck in Wuhan, China, who could not be repatriated along with the others on Feb. 2, 2020, because he developed fever. While the same aircraft has already taken part in a previous flight to the Chinese town that is the coronavirus epicentre, the next one will be in “bio-containment” configuration.

This kind of missions are flown with an aeromedical isolation crew that can take care of the patient in isolated area of the aircraft (with bathroom) because he/she has been exposed to, or infected with, highly infectious, potentially lethal pathogens. For this reason, aircraft involved in this tasks require specific disinfection and decontamination procedures after the mission.

Considered the peculiar health conditions of the patients, it is also important to make sure the quality of the flight is not affected by the so-called major and minor stressors of flight:

  • Major stressors are Hypoxya and Barometric pressure changes that can induce expansion of trapped gas, decompression and sickness
  • Minor stressors are Dryness, Noise, Vibrations and turbolence, Temperature changes and overall Fatigue of flight

ATIs (Air Transit Isolators) are boarded for these missions. An ATI is a self-contained isolation facility designed to transport safely a patient during air evacuation, protecting healthcare personnel, air crew and the aircraft from exposure to the infectious agents. The ATI provides a microbiologically secure environment using a multi-layer protection: around the rigid or semi-rigid frame, a PVC “envelop” surrounds the patient while allowing observation and treatment of the patient in isolation and an Air Supply Unit puts the ATI unit under negative pressure, with HEPA Inlet and Outlet filters that filter out 99,97% of particles 0.3mm and larger preventing the passage of potentially infected micro-particles. Four 12V batteries with an operating time of 6 hours each provide the ATI 24 hours independent time.

5 steps to back squat perfection

The ATI/STI systems.

(Italy MoD/Ministero Salute)

5 steps to back squat perfection

ATI frame with PVC envelope

(Italy MoD/Ministero Salute)

The team is usually composed of a Team Leader, a doctor who is responsible for coordinating the mission, manages relations with the civil entities involved and supervises all the operations. At least two medical officers (an anesthesiologist and an infectious disease specialist) are responsible for the health management of the patient while six non-commissioned officers take care of the patient and carry out transport procedures.

Needless to say, all the team wears protective gear that may vary according to the required Biosafety Level and that can range from simple gown, facial mask and gloves up to the Full body suit (tychem C) with positive pressure gloves.

The Aeronautica Militare has started developing the bio-containment evacuation capability since 2005, with the purchase of the ATI systems. Military doctors and nurses attended the training courses of the U.S. Army Institute of Infectious Diseases in Maryland, while the assets used for this peculiar mission were certified by the Centro Sperimentale Volo (Flight Test Wing). The ATI has been certified in extreme conditions after undergoing Rapid decompression, Vibration, Electromagnetic and Environmental Tests and can be carried by the ItAF C-130J, the C-27J and the KC-767A that have carried out some bio-containement missions in the last few years: on Nov. 25, 2014, a KC-767 repatriated an Italian doctor who developed a fever and was positive at the Ebola virus after working at a clinic located few miles west of Sierra Leone’s capital Freetown. Earlier, on Jan. 24, 2006, a C-130J transported back to Italy a patient suffering from a severe form of pulmonary tuberculosis resistant to any pharmacological treatment.

5 steps to back squat perfection

The bio-containment capability is based on the use of special ATI (Aircraft Transport Isolator) stretchers, used to board the patient, and the smaller TSI (Stretcher Transit Isolator) terrestrial system, required to transfer the patient from the aircraft to the ambulance upon arrival.

(Image credit: ItAF)

Just a few air forces are able to conduct bio-containment flights like those described above: the U.S. Air Force and UK’s Royal Air Force are the other services capable to perform such mission.

In Italy, the bio-containment mission is a military capability available for civilian use (for this reason it is called a “dual use” capability): it was developed in coordination with the Ministry of Health, Ministry of Interiors and Ministry of Foreign Affairs, as well as the Protezione Civile (Civil Protection).

This article originally appeared on The Aviationist. Follow @theaviationist on Twitter.

MIGHTY SPORTS

Top 10 March Madness Buzzer Beaters

Today is probably the most bittersweet day for sport fans during this coronavirus outbreak. Yes, it’s a worldwide emergency. Yes, it is serious. Yes, there are way more important things to be upset about right about now.

But for many Americans, today should have been the best non-work workday of the year.

It’s officially March Sadness.

March Madness was supposed to start today.


You know what I’m talking about. Your boss thinks you are staring intently at your computer working away, when you are, in fact, staring intently at four different games on your screen.

You tell your coworkers to get into the conference room as ‘we need to go over the figures’, which means that you are comparing brackets out of sight of your non-cool coworkers. You try to convince your boss that having the games on the big TV will actually improve productivity. You almost have an aneurysm because the girl in accounting that picked her bracket based on which mascot is ‘cuter’ is kicking your well thought-out and researched bracket’s ass.

But instead, we are sitting at home learning how important teachers are, having no excuse to avoid the honey do list, and wondering how things could have been.

The Washington Post decided to run a simulation and the results gave my beloved alma mater (THEE Ohio State Buckeyes) the national championship. I know, a fan should not claim a simulated chip, but I am still having a t-shirt made. Instead of shutting down beaches, the government of Florida spent its time passing a resolution claiming that Florida State won.

It is a sad day for sports fans. But it is ok. This means we will appreciate next year’s tournament (and the kids who play all-out in it) that much more. Next year’s “One Shining Moment” will be one for the ages.

A consolation… Here are 10 of the best buzzer beaters in NCAA Tournament history. Enjoy the thrill of victory, the agony of defeat and the joy that something as trivial as throwing a ball in a hoop can bring many of us.

https://www.youtube.com/watch?time_continue=18&v=5ktjk9HsnMA&feature=emb_title
March Madness Buzzer Beater – 2006 Northwestern State vs Iowa

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Northwestern State over Iowa

In 2006, in the first round of the tournament, Northwestern State (14) was playing Iowa (3). In the end, Jermaine Wallace threw up a 3 from the corner as he fell off the court. The Iowa players looked stunned and defeated, only to realize they themselves could have a miracle moment—only to miss and crash out of the tourney.

U. S. Reed 49 Foot Shot to beat Louisville 1981

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Ulysses “US” Reed’s half-court shot

The Houston Cougars were playing the Louisville Cardinals in a slugfest that would take the winner into the Sweet 16. In what can easily be called the “prayer of all prayers”, Ulysses “US” Reed threw up a wild attempt from half court and sunk it. Louisville’s hopes of a title died an inglorious death.

https://www.youtube.com/watch?time_continue=22&v=YrBHtC2mR9E&feature=emb_title
March Madness Buzzer Beater – 1998 Connecticut vs Washington

www.youtube.com

UConn over Washington

UConn was favored and a 2 seed when it played 11 seed Washington in this match-up which would send the winner into the Elite 8. Richard Hamilton was a stud for UConn and showed us why. As the clock ran down and UConn missed attempt after attempt, Hamilton got his own rebound and, while falling, sunk the winner to advance the Huskies.

Northern Iowa vs. Texas: Paul Jesperson half-court buzzer-beater

www.youtube.com

UNI over Texas

If there is one thing that March Madness has taught us, it is that you play until the end regardless of how improbable the outcome will be. Texas was playing Northern Iowa in its first match up of the tourney and made a late bucket to tie it. The Longhorns seemed not to expect much of a response from the Panthers and played pretty loose. Northern Iowa’s Paul Jesperson took the ball to half court and sent heartbreak and despair deep into the heart of Texas.

https://www.youtube.com/watch?time_continue=10&v=2Rm_eAiV4dA&feature=emb_title
1998: The Bryce Drew Shot – Valpo upsets Ole Miss

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Bryce Drew kills the Rebels

Valparaiso had a decent basketball program back in the 90s under legendary coach Homer Drew. But not too many people expected them to beat 4 seed Ole Miss when they played in the 1998 tournament. Drew’s son Bryce got the ball and launched a 3, and Valpo shocked the world.

N.C. State 54 – Houston 52 (1983)

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Don’t Give Up, Never Give Up

With one of the all-time “I meant to pass it” moments in sports, the NC State Wolfpack won the national title over Houston when Lorenzo Charles snatched a last second airball and laid up the game winner at the buzzer. The game was legendary, and the images of the late NC State coach Jim Valvano running around looking for someone to hug is one of the most iconic moments in sports history.

https://www.youtube.com/watch?time_continue=1&v=4DD2fEEVVMk&feature=emb_title
YouTube

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Laettner’s forgotten shot

With a trip to the Final Four on the line, Duke found themselves up against UConn (who had advanced previously with a buzzer beater of their own – see below). In what is probably the most obvious foreshadowing ever, the announcer states; “This is interesting, UConn is not playing the passer.” The passer was only Christian Laettner, who was only the best college basketball player in the country. Laettner inbounded the ball, got it right back and sunk a buzzer beater that would be forgotten because he would end up with a better one than this (see below).

https://www.youtube.com/watch?time_continue=8&v=suG5MRdHmSI&feature=emb_title
1990: UConn’s Tate George beats Clemson in final seconds

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Tate George

In what is probably the longest second in history, Tate George propelled UConn over Clemson for a berth in the Elite 8. There is nothing about this that makes sense. The time on the clock, the long pass throwing George off balance, and the now off-balance George spinning wildly and launching a prayer… all in under a second. March Madness indeed.

Christian Laettner hits THE SHOT

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Laettner’s shot

This is the one you remember. It is about as iconic of a moment in college basketball as there ever could be. Duke vs Kentucky in overtime. Kentucky up by one with 2.1 seconds left. A trip to the Final Four at stake. Grant Hill throws the football pass (his dad played in the NFL) to Laettner standing at the foul line. Laettner grabs it, dribbles, spins and shoots and ………well here’s Chris Farley to tell you.

Villanova vs. North Carolina: Kris Jenkins shot wins national title

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Villanova’s Crying Jordan buzzer beater

UNC had just shot a 3-pointer to tie the game. Villanova ran a play to win it in regulation. Running down the court, they had a set play and it worked perfectly. Kris Jenkins runs up the middle of the court, grabs the pass, launches a three pointer that he knew would go in. Jenkins would later say, “I think every shot will go in, and this one was no different.” But it was. This one was the greatest buzzer beater in NCAA Tournament history.

Tell us which of these (or any others) March Madness moments were your favorites!

MIGHTY SURVIVAL

Zombie cicadas in the US lure victims with promises of sex before passing on a deadly, mind-controlling parasite

A parasitic fungus can control the minds of cicadas, leading them to act like the undead.

Researchers at West Virginia University first discovered these “zombie cicadas” last summer. They found that the bugs douse other cicadas with spores that cause the same infection, so the scientists nicknamed the cicadas “flying salt shakers of death.” But they didn’t fully understand how the psychedelic fungus — named massospora — tricks cicadas into spreading the disease to so many healthy counterparts.

The possessed cicadas reemerged in West Virginia in June, giving the researchers a chance to answer that question.

In a recent study, scientists describe how massospora manipulates male cicadas into flicking their wings in a pattern that imitates females’ mating invitations. That sham siren call then lures in unsuspecting healthy males.

When the healthy males wander over and try to mate to with their infected brethren, the parasite gains a new victim.

The fungus tweaks cicadas’ behavior against its best interest

5 steps to back squat perfectionA swarm of cicadas take over a bush near Trenton, Ohio. Pat Auckerman/The Journal/AP

The most sinister aspect of massospora is that the fungus eats away at infected cicadas genitals, butts, and abdomens, replacing them with fungal spores.

The insects’ bodies “wear away like an eraser on a pencil,” Brian Lovett, a coauthor of the new study, said in a press release.

Lovett and his team found that even though infected cicadas can lose up to one-third of their bodies to the fungus, they continue to roam, fly, and fornicate as if nothing’s wrong. That maximizes the parasite’s spread.

To make matters worse, the infection causes cicadas’ libido to skyrocket — they “try to mate with everything they encounter,” the researchers said.

“It’s very clear that the pathogen is pulling the behavioral levers of the cicada to cause it to do things which are not in the interest of the cicada, but is very much in the interest of the pathogen,” Lovett said.

He added that this type of behavioral tweak is similar to how the rabies virus modifies its hosts’ behavior.

“When you’re infected with rabies, you become aggressive, you become afraid of water and you don’t swallow,” Lovett said. “The virus is passed through saliva and all of those symptoms essentially turn you into a rabies-spreading machine where you’re more likely to bite people.”

Zombie cicadas aren’t dangerous to people 

The study also pinpointed when during their life cycle the cicadas may get infected.

Baby cicadas — called nymphs — spend the first 17 years of their lives underground, feeding on plant roots. According to Matt Kasson, another study author, some nymphs could encounter the fungus as they dig their burrows.

5 steps to back squat perfectionBrian Lovett holds up a cicada infected by massospora, a parasitic fungus. WVU Photo/Angie Macias

“The fungus could more or less lay in wait inside its host for the next 17 years until something awakens it, perhaps a hormone cue,” Kasson said in the release.

Alternatively, the nymphs might also get infected in their 17th year, on their way up to the surface.Either way, these infected cicadas are harmless to humans.

“They’re very docile,” Lovett said. “You can walk right up to one, pick it up to see if it has the fungus (a white to yellowish plug on its back end) and set it back down. They’re not a major pest in any way.”


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