6 abdominal exercises to help tone your tummy - We Are The Mighty
MIGHTY FIT

6 abdominal exercises to help tone your tummy

Heading out to the beach or chilling out by the pool are some of the best ways to spend a warm, summer day. Unfortunately, countless people feel insecure about getting into swimwear because they don’t like the way their body looks. But, by taking just 10 to 15 minutes out of your day, you can tone up that tummy with a few exercises and restore your confidence.

Do the following and get out there and soak up the sun’s rays



And, of course, don’t forget proper sun protection.

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Leg raises

Start by getting into a laying position. Now, place your hands under your lower back, extend your legs out, and hold them up, slightly bent. Begin the rep by raising your legs upward toward the sky and then slowly lowering them back down, but do not touch the ground with your feet. It’s a solid exercise for our lower abdominal muscles. Make sure you engage that core throughout.

Got it?

Now repeat this 10-15 times and do at least two or three more sets.

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Supermans

Lay flat on your tummy and — just like how Superman flies — hold your arms and legs straight out, lifting them slightly. This action creates controlled stress on your lower back, which you should hold for two to three seconds before releasing.

Got it? Sweet!

Now repeat this 10-15 times and do at least two more sets.

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Planks

Start by laying face-down on the ground. Now, hold yourself up by your elbows and toes — while wearing shoes, of course. Using a stopwatch, hold yourself in place for 30-60 seconds.

If you can hold yourself up for at least 30 seconds, do it for another 30 seconds and see how that feels. It’s all about progression.

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Bicycle crunches

This excellent exercise can be done anywhere that you have enough space to lay on your back. Once you’re in position, bring your knees, one at a time, toward your face, tightening your abdomen in the process. Then, simply pedal your feet as if you’re riding a bike.

It’s easy and your abs will thank you in a few weeks.

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Flutter kicks

Start in a laying position and place your hands under your glutes (buttocks) for stability and comfort. Then, squeeze your core and quickly raise and lower your straightened legs.

You want to get those feet up about 12-18 inches off the ground to really work your core.

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Russian twists

While in a modified sitting position with your feet flat on the floor, put a slight tilt in your back as you lean and bring your hands together as if holding an object.

Then, by merely twisting your core and bringing your hands close to your hips, you’ll engage your obliques. Remember to maintain proper control throughout the movement for best results.

MIGHTY CULTURE

From Nicaraguan refugee to Army NCO

Those who consider the military always have a reason for joining. Whether to continue a family tradition of service, or to see the world, the decision is life changing.

“I remember growing up and seeing Nicaraguans killed, or jailed for protesting against the government. At that time it wasn’t a safe place to be,” said Staff Sgt. Orlando Alvarez, a parachute rigger assigned to the Group Support Battalion, 7th Special Forces Group (Airborne). “Deciding to leave was the toughest decision I’ve had to make in my life.”

“I also knew what I was leaving behind, in the end, it would be so I could have something more in the end. The U.S. military provided me the opportunity my country could not. If I had to do it again, I would do it in a heartbeat,” said Alvarez.


“When I left Nicaragua and inquired about joining the military, people said it would be hard and near impossible,” said Alvarez. “But, I didn’t give up.”

In 2013, while speaking very little English, Alvarez moved with his wife, Lucila, to the United States, and joined the Army.

His main reason for joining was to eventually be in a position to give back to the country that took him in as a refugee, while affording him freedoms that he enjoys today.

6 abdominal exercises to help tone your tummy

U.S. Army Staff Sgt. Orlando Alvarez, attached to 7th Special Forces Group (Airborne), poses for a portrait on Fort Bliss, Texas, Nov. 19, 2018.

After five years of service in the U.S. Army and since being assigned to 7th SFG(A), Alvarez was promoted several times and attended a variety of military schools, to include the Special Operations Combative Program.

Although he joined later in life, his goal is to serve 20 years in the military and retire.

“You cannot be afraid to follow your dreams,” said Alvarez. “If I had let what people said discourage me from joining the military and coming to America, I don’t know where I would be today. I don’t even know if I would be alive. But, I am thankful for what the Army has afforded me, and I will continue to serve my country proudly.”

Alvarez’s journey from Nicaraguan refugee to U.S. soldier is his American dream. He plans to continue his life of service while setting an example for his children.

“This country has provided my family with many opportunities,” said Alvarez. “I am grateful for that, and I am willing to fight and protect it. One day, I hope my children will do the same.”

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

MIGHTY HISTORY

Sherman’s bow ties’ were an ultimate ‘screw you’ to the South

The Civil War was one of the early “Total Wars” in world history, where every industrial, military, diplomatic, and economic asset on both sides of the war was pressed into service, and no holds were barred in combat, at least in the last few years of the fighting. For battlefield leaders like Maj. Gen. William T. Sherman, that meant breaking the South in a way it couldn’t be fixed.


When Union officers began serious and successful forays into the Confederacy, they had to decide what infrastructure to protect and use as well as what infrastructure to destroy. If the rails would help Union supply lines, they stayed. But if the Union troops weren’t going to stick around, the rails, boats, and more needed to be destroyed as decisively as possible.

This may seem simple. After all, when it comes to railroads, you can just tear up the tracks and, voila, no train can roll down those tracks until they’re rebuilt.

But there’s a problem. The Union didn’t have the logistics capability to ship all the iron from the rails back north to use. So it would have to remain in place. But when troops tore up the rails and then moved on, Confederate troops and workers would slip right back in and fix the rails within hours or days.

6 abdominal exercises to help tone your tummy

(Young Folk’s History of the War for the Union)

So, soon after Sherman began his drive toward Atlanta and what would eventually lead to his March to the Sea, he issued a new special order to his army.

Major-General McPherson will move along the railroad toward Decatur and break the telegraph wires and the railroad. In case of the sounds of serious battle he will close in on General Schofield, but otherwise will keep every man of his command at work in destroying the railroad by tearing up track, burning the ties and iron, and twisting the bars when hot. Officers should be instructed that bars simply bent may be used again, but if when red hot they are twisted out of line they cannot be used again. Pile to ties into shape for a bonfire, put the rails across, and when red hot in the middle, let a man at each end twist the bar so that its surface become spiral. General McPherson will dispatch General Garrard’s cavalry eastward along the line of the railroad to continue the destruction as far as deemed prudent.

That excerpt is from Sherman’s Headquarters on July 18, 1864, with orders for the next day. Soon, Sherman’s men were marching across Georgia, twisting rails into a spiral so they could never be properly repaired.

The soldiers usually did this by building the bonfire as described in the order and then wrapping the rails all the way around a tree. Twisting the rails around something allowed them to do the deed without having to heat the rails quite as hot. And while bent instead of twisted rails could be repaired, the rails on the trees were bent around back onto themselves, incorporating a small twist and leaving a tree in the middle of it.

Well-twisted rails had to be sent back to a foundry to be melted down, and the South simply did not have enough foundry space and manpower to do that for the majority of the damaged rails.

As Sherman’s army left all these twisted rails in their wake, many of them dangling from trees, the distinctive decor became known as “Sherman’s Neckties,” or bow ties or whatever the viewer’s favorite accessory for the neck was.

6 abdominal exercises to help tone your tummy

(Bubba73/Jud McCranie, CC BY-SA 4.0)

This new tactic would sideline some rail lines for the duration of the war. Some would be rebuilt relatively quickly. The town of Meridian, Mississippi, prided itself on restoring its rails in “26 working days.” But that’s still a month that the rail line was out of commission.

Sherman’s aggression would pay off. Where his men marched, the Confederate war machine was often irrecoverably broken. This would eventually be a cost for the U.S. government during reconstruction, but Sherman’s success is partially credited with saving Lincoln’s re-election campaign. And Sherman followed that up by taking Savannah and then burning Columbia.

Look, Sherman really wanted to end the war. And if that meant he would be seen as a monster by the South for generations, well, he could accept that.

MIGHTY SURVIVAL

Interview: U.S. lung-disease expert on coronavirus symptoms, treatment, prevention

Ognjen Gajic, a lung expert and critical care specialist at the prestigious Mayo Clinic in the northern U.S. state of Minnesota, was interviewed by Ajla Obradovic, a correspondent with RFE/RL’s Balkan Service, about the coronavirus and the disease’s symptoms and treatment.


RFE/RL: How fast does a person’s health worsen after becoming infected? It seems that patients diagnosed with the coronavirus die rather quickly but recover more slowly compared to other diseases? Or is that an incorrect impression?

Ognjen Gajic: Critical illness [in people with the coronavirus] occurs on average after seven days of mild symptoms. From the moment one starts experiencing shortness of breath, [a patient’s condition can worsen] rapidly, sometimes within a few hours, and then intensive monitoring in a hospital intensive care unit is critical.

6 abdominal exercises to help tone your tummy

RFE/RL: How are COVID-19 patients treated? Is there a standard procedure?

Gajic: Most patients have mild symptoms and there is no specific treatment thus far other than controlling the symptoms — paracetamol (aka acetaminophen) for fever, weakness, and the like. Untested forms of treatment can be dangerous due to side effects and should not be used until research shows they are efficient.

I deal with the treatment of the critically ill, so I can say more about [those patients]. In many of them, the [COVID-19] disease progresses to severe bilateral pneumonia characterized by shortness of breath and hypoxia (that means oxygen deprivation in body tissue).

These patients should be immediately taken to the hospital for oxygen treatment and their condition should be constantly monitored so it is possible to respond in time [to these problems] with intense respiratory support, including respirators. Sophisticated intensive care with control and support of all organs is successful in about 50 percent of the most severely ill cases, although some patients may be on a respirator for several weeks before recovering or dying.

So far there is no proven specific treatment [for COVID-19] and untested experimental drugs should not be prescribed without the proper research [being conducted]. We are working with colleagues around the world on a day-to-day basis on research projects for new treatments and prevention.

RFE/RL: Is there any data so far on the underlying diseases that are, in some way, more pernicious in combination with the coronavirus?

Gajic: Rather than specific diseases, more important is [someone’s] physiological condition as far as their lungs and [general fitness]; elderly patients who are not fit and those with severe forms of chronic lung or heart disease have little reserve and little chance of successfully enduring intensive respiratory treatment.

RFE/RL: How much more infectious is the coronavirus than other communicable diseases and what is the best way for people to protect themselves? In the Czech Republic, for example, they require everyone to wear masks in public, while the World Health Organization has not cited this as essential for people who are not infected. Can you give some specific tips on protection?

Gajic: Masks should be left to health-care professionals. A thorough hand washing with soap and water is by far the most important tip and, at this point, isolation from all but essential contacts — especially groups — must be respected. Also, before coming to a health-care facility, first make contact by phone, since it is safer to stay home for home treatment if one is showing mild symptoms.

6 abdominal exercises to help tone your tummy

Mayo Clinic

RFE/RL: I understand you worked with your colleagues from Wuhan. What is it that other countries can learn from them and apply in their response to the pandemic?

Gajic: Several colleagues from Wuhan hospitals have been at the Mayo Clinic in recent years and we have been doing joint research. At the beginning of the epidemic in Wuhan, we sent support in terms of treatment guidelines and [medical] staff protection. Now they are helping us. After some initial setbacks, our colleagues in Wuhan, with rigorous isolation measures, adequate equipment, and training, were able to prevent their health-care professionals from becoming sick despite working with critically ill patients.

RFE/RL: The latest information shows that the United States now has the largest number of infected people. Did the U.S. response to the epidemic come too late?

Gajic: I’m not an epidemiologist so I can’t comment on that. When it comes to the critically ill, U.S. hospitals provide fantastic care in these difficult conditions.

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

MIGHTY HISTORY

That time British Intelligence hacked al-Qaeda just to mess with them

One might assume that an international intelligence apparatus like Britain’s MI6 would wreak havoc when hacking into a terrorist-affiliated website. The truth is they did little more than likely annoy al-Qaeda after hacking a recruiting website. The result wasn’t exactly devastating, unless you’re someone who hates cupcakes.


6 abdominal exercises to help tone your tummy

Who could hate these? They’re ADORABLE.

While it’s hard to imagine even the most hardcore of Islamist extremist terrorists hating cupcakes (though it’s even harder to imagine one of them eating one like the adorable unicorn cupcakes pictured above), whether they made MI6’s infamous cupcakes is unknown – but they definitely had the recipe.

In 2011, the UK’s external intelligence service was in an all-out information war with al-Qaeda and the terrorist organization’s affiliate groups. In particular, Her Majesty’s secret service was looking to disrupt the activities of al-Qaeda in the Arabian Peninsula and its effort to recruit “lone wolf” attackers abroad. One of the ways it recruited disgruntled Westerners was through the use of its online magazine, called “Inspire.”

6 abdominal exercises to help tone your tummy

New rule: everyone who wakes up with the sun to say “Guys, today let’s be inspired by Al-Qaeda” gets droned.

But when avid readers of Inspire went to download the June 2011 Issue to read “Make a bomb in the Kitchen of your Mom” by “The AQ Chef” actually downloaded a semi-unintelligible computer code. The code still revealed a recipe, but it had nothing to do with your mom’s kitchen and everything to do with some cupcakes that *might* be described as “da bomb.”

MI6 reportedly hacked the website and replaced “Inspire” with a number of episodes for delicious cupcakes, including a recipe featured on The Ellen Degeneres Show dubbed “The Best Cupcakes in America” as well as a number of original recipes from Ohio-based cupcaker Main Street Cupcakes. Al-Qaeda initiates came looking for bomb-making information and instead received a flavor explosion, with varieties such as white rum cake with buttercream frosting, rocky road, and a delicious-sounding mojito flavor.

“Inshallah you checked them with a toothpick before removing them from the oven.”

On top of removing the bomb-making instructions, intelligence analysts replaced articles by Osama bin Laden and his second in command, Ayman al-Zawahiri, on “What to Expect in Jihad.” Both MI6 and the United States’ Central Intelligence Agency had been planning on disrupting the publication and dissemination of the magazine since they discovered its creation. The western allies have deployed a number of cyber weapons to disrupt al-Qaeda’s information warfare operations.

Although the CIA and MI6 were able to successfully put off the publication of “Inspire,” the full issue and more issues were published immediately anyway. The executive editor of Al-Qaeda in the Arabian Peninsula’s signature magazine, Anwar al-Awlaki, was killed in a drone-strike in Yemen just a few months later.

MIGHTY CULTURE

These may be the top 6 finalists for the new Space Force logo

Anyone with a passing interest in the military, politics, or current events has probably heard by now that there’s a U.S. Space Force on the way, just as soon as Congress can shell out eight billion dollars for the effort. But lack of actual funds didn’t stop Vice President Mike Pence from making the announcement about the Space Force. Love him or hate him, you have to admit that once the President decides to do something, the Trump Administration moves quickly to do it.

The White House is already building a Space Force culture. It’s starting with a logo for the new branch and it wants a handful of special Americans to help choose the new look.


There were few reports that a political action committee related to President Trump’s 2020 re-election campaign sent out an email blast just hours after VP Pence’s announcement. The email blast from the Trump Make America Great Again Committee featured six images that looked more like NASA mission patches than military branch logos.

6 abdominal exercises to help tone your tummy
6 abdominal exercises to help tone your tummy

The email itself was signed by Brad Parscale, Campaign Manager for Donald J. Trump for President, 2020. It encouraged recipients to prepare to “buy a whole line of gear” related to the Space Force and the logo they were asked to pick. One of the logos was a direct rip of the current NASA logo, while another implied that Mars would be the eventual goal of the new Space Force.

6 abdominal exercises to help tone your tummy
6 abdominal exercises to help tone your tummy

These logo possibilities may or may not have anything to actually do with the real Space Force. But the email blast was apparently sent to members of the news media, including ABC’s Justin Fishel and CNN’s Jake Tapper, and did imply that President Trump personally wanted input on the Space Force logo.

But only Trump’s campaign donors can officially vote for a logo via the email sent directly from the Trump Make America Great Again Committee.

6 abdominal exercises to help tone your tummy
6 abdominal exercises to help tone your tummy

Meanwhile, in a less official capacity, Bloomberg asked eight leading industry designers to design Space Force logos for the military, and what they came up with was decidedly different, blending traditional military patches, corporate logos, nostalgia for pop culture, and even President Trump himself.

6 abdominal exercises to help tone your tummy
MIGHTY FIT

5 exercises to smoke your civilian friends in PT

We all have that civilian ‘friend’ who says they would have joined the military, but they were too weak had other plans. The more you talk about your achievements and stories, the more they feel the urge to one-up you. So, why don’t you invite that Jodie-looking POS, in the most tactful way, to a light P.T. session and make him wish he was never born show him how the world works.

Once you’ve convinced the wannabe warrior to join you in PT, try employing the these, the most challenging, nausea-inducing exercises, to defend the honor of your branch and country once and for all. This list was made to slay bodies, so stay hydrated.


240 burpees Marine Corps Birthday

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Burpees

Burpees are a staff NCO favorite for a reason: they’ll smoke most people within a few sets. You could be waiting in line to do a urinalysis, and First Sergeant will still challenge you to a few just because he’s bored.

Give your victim workout partner the benefit of a brief period of instruction by nonchalantly explaining it’s just push up followed by a jump. Simple enough, right? Well, if service members find these challenging, a civilian won’t last long at all. Give ’em hell.

Top 12 Battle Rope Exercises For Fast Weight Loss

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Battle ropes

Busting out the battle ropes — though I’ve heard them called by other names — will give them the false sense of hope that you’re moving onto something easy. Do as many variations as you feel necessary and make it look effortless. Keeping your bearing here will destroy their ego much more profoundly.

Your arsenal of hate may contain:
  • Alternating waves
  • Hip tosses
  • In-and-out waves
  • Russian twists
  • Waves
  • Counterclockwise waves
  • Clockwise waves
  • Jumping jacks
  • Power slams
  • Side-to-side waves
  • Shuffles
  • Ski steps
Dumbbell Bear Crawl

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Dumbbell bear crawl

The dumbbell bear crawl is self-explanatory: it’s a bear crawl, but with weights. Travel, on all fours, across an area and back while holding a pair of dumbbells. The distance traveled should be proportionate to the length that they ran their mouth about ‘going to college instead.’

It feels even better as a veteran to counter that condescending statement with, “Funny. I did both without student loans thanks to the G.I. Bill.”

Pyramids w Mike Tyson Push Up and Jumps

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Pyramids, push-ups and jumps

Mike Tyson, in his prime, was a force to be reckoned with — in and out of the boxing ring. His training consisted of waking up at 4 am to do a 3-5 mile jog, followed by breakfast, a 10-12 round spar, and calisthenics. Then, he’d eat lunch, do six more rounds of sparring, squeeze in some bag work, slip bag, jump rope, pad work, and speed bag.

It’s not over yet. Then, Tyson would then do more calisthenics, shadow boxing, followed by even more calisthenics, a quick dinner, and some time on the exercise bike as a cool down before studying his upcoming opponents or watching training footage.

So, grab that pencil-necked Melvin you brought to the gym and make him do the following pyramid exercise, inspired by the titan himself.

6 abdominal exercises to help tone your tummy

Tell me again why you could have joined but didn’t?

​U.S. National Archives

Run. Run ’til the sun gets tired

Odds are that Mr. Stolen-Valor-Waiting-to-Happen has already quit but if, by some miracle, they’re still alive, take them on a run. Not just any run, but the longest run they’ve ever done. Give them a false sense of hope whenever they ask ‘how much further?’ by saying ‘we’re almost done.’

Little do they realize you’re not running to a place, you’re running until they quit.

MIGHTY HISTORY

America’s secret supersonic spy drones flew over China in the 1960s

While we tend to think of drones as a very modern addition to the battlefield, the truth is, America’s Defense Department has long been interested in the concept of unmanned aircraft. In fact, for a short window of time in the 1960s, America’s supersonic, high-flying drones were already attempting reconnaissance flights over China.

In May of 1960, the United States was at a crossroads. A CIA pilot named Francis Gary Powers flying America’s classified U-2 Spy Plane had been shot down over the Soviet Union at the start of the month. The ensuing international incident edged the world one step closer toward nuclear Armageddon, and President Dwight Eisenhower made the decision to cease all manned flights into Soviet Airspace as a result. With reconnaissance satellite technology under development but still years away from providing actionable intelligence, Lockheed’s famed Skunkworks set to work on another possibility: unmanned flights over the Soviet Union.


6 abdominal exercises to help tone your tummy

D-21 Drone with additional rocket booster for launch from a B-52H

(WikiMedia Commons)

In October of 1962, legendary engineer Kelly Johnson, whose career included designing both the U-2 Spy Plane and the SR-71 Blackbird, set to work designing what would come to be called the D-21: a long-range, high altitude drone that leaned heavily on technology developed for the SR-71’s predecessor, the A-12.

The requirements Johnson was given by the CIA and U.S. Air Force were nothing short of extreme: the drone had to reach speeds of Mach 3.3–3.5, an operational altitude of 87,000–95,000 feet, and needed a fuel range of 3,000 nautical miles. Any modern-day engineer would tell you that such a project would still be daunting today, but Johnson had made a career out of accomplishing the seemingly impossible — often with little more than a hand ruler and scratch paper for calculations.

His D-21 design could meet all the requirements set out for him, but in order to achieve such high speeds at such high altitudes, he had to use a ramjet engine that couldn’t function until it was already flying high in the sky. As a result, plans were drawn up to deploy the drone from a variant of the A-12, dubbed the M-21 Blackbird.

6 abdominal exercises to help tone your tummy

Just in case you didn’t think the SR-71 could ever look cooler.

(WikiMedia Commons)

With a wingspan of just over 19 feet and a length of nearly 43 feet, the D-21 looked a lot like someone had just hacked the end off of one of the A-12’s wings, making the M-21 a matching aesthetic choice, if nothing else.

The D-21 carried a single high-resolution camera that would snap photos over a pre-programmed flight path. It would then eject the film canisters, which would drift down via parachute and float in water. The plan was to capture these canisters in the air, with Navy ships positioned to retrieve them from the water as a backup. The drone itself would then self-destruct to avoid being captured and reverse-engineered.

The first three test flights of the D-21 from the M-21 Blackbird went smoothly, but on the fourth attempt, the drone experienced an “asymmetric unstart” passing through the bow wake of its M-21 mothership. The two aircraft collided in mid-air at the blistering speed of Mach 3.25. Both pilots managed to eject, but one ultimately drowned before he could be rescued. The decision was made to scrap the M-21 mothership strategy and instead deploy the D-21 from beneath the wings of the B-52H bomber.

6 abdominal exercises to help tone your tummy

Modified D-21 drones on a B-52H Bomber

(WikiMedia Commons)

After a number of failures, Lockheed’s D-21 completed its first successful B-52H-launched flight in June of 1968 and soon, the program moved into operational reconnaissance flights over China.

In all, four D-21s were launched from B-52Hs and sent into Chinese airspace on reconnaissance missions. Two of the drones completed their flights, but either failed to eject their film, or the film was deemed irretrievable. The other two flights were either shot down or simply disappeared shortly after launch.

Despite their failures over China, the D-21 program was significantly ahead of its time. A Mach-3 capable drone with an operational ceiling of 90,000 feet was an unheard of proposition in its day and remains impressive even in this new era of unmanned aerial vehicles.

The program was ultimately canceled on July 15, 1971, with the B-52s converted for use in the program returned to operational service.

MIGHTY HISTORY

This is an actual Army guide to creating an entire arsenal

Where should you turn if you want to bring down the man? If you want to destroy the pillars of an oppressive society, one of the best places you could turn is, ironically, the U.S. military. It has a guide on how to make land mines, mortar tubes, and even propellants for rockets right at home. TM 31-210 can help you become a full-on anarchist or, as the government would prefer, a resistance fighter in another country.


6 abdominal exercises to help tone your tummy

Joint special operations teams do lots of cool stuff like this, but they also train guerrilla warriors to build rockets. Which, now that we come to think of it, is also cool.

(U.S. Air Force Senior Airman Clayton Cupit)

TM 31-120, the Improvised Munitions Handbook, was originally an annex for a Special Forces manual, and it was always aimed at helping resistance fighters fight against leaders that American administrations didn’t like.

Special Forces soldiers and the occasional CIA spook would show up in foreign countries and help train up locals to conduct operations against enemy regimes, and sometimes they could even drop a few hundred crates of weapons and ammunition.

But U.S. logistics and purchases have serious limitations and drawbacks when it comes to guerrilla operations, especially when the U.S. doesn’t want to get caught helping. If American C-130s are constantly flying over the Cuban countryside dropping crates, then the Castros are going to know just who to blame for any uprisings.

As the handbook says:

In Unconventional Warfare operations it may be possible or unwise to use conventional military munitions as tools in the conduct of certain missions. It may be necessary instead to fabricate the required munitions from locally available or unassuming materials.

So Special Forces soldiers left copies of this handbook. Resistance forces could use any weapons and munitions the Americans dropped off, and then they could make their own landmines out of tin cans. Yeah, the Army published a guide, in 1969, that explained how to make IEDs.

6 abdominal exercises to help tone your tummy

I would say it’s weird that MREs are heated against a “rock or something” while nitric acid instructions specify “rock or can,” but a mistake while making nitric acid could be deadly.

(U.S. Army TM 31-120)

Take the instructions for “PIPE PISTOL FOR 9 MM AMMUNITION”

All you need is a 4-inch length of 1/4-inch steel pipe, a pipe plug, two couplings, a metal strap, two rubber bands, a flat head nail, two wood screws, a piece of wood, a drill, and an 8-inch long rod.

Yup, that’s 14 items. And it only takes 11 steps to modify and assemble them. The pipe becomes a barrel with a little drilling. Slip the nail in as a firing pin, tape the barrel to the wood and cut it into a stock, then use the rubber bands and a nail to turn the metal strap into a cocking hammer.

The guide does caution that you should test the pistol five times with a string from behind a wall before carrying it into a fight.

And many of the schematics and instructions in the book assume that you’ll have some sort of access to actual modern weapons.

For instance, the tin-can landmine is reliant on a fragmentation grenade, same with the shotgun grenade launcher. But the ten recipes for “GELLED FLAME FUELS,” basically a poor man’s napalm, are made almost exclusively from household materials.

The whole handbook is interesting from an engineering, MacGyver, or historical perspective. But, and we shouldn’t have to say this, you should never try any of this at home. First of all, it’s super dangerous. The book is literally a bunch of dangerous chemical experiments complete with explosives. But also, making any of this stuff is a great way to get arrested on suspicion of domestic terrorism.

So don’t make your own shotgun at home.

MIGHTY TRENDING

The US slammed Russia for moving more weapons into Syria

Russia has ratcheted up military tensions in Syria by announcing it would send the advanced S-300 missile defense system to Syria, and the US military had a savage response.

Asked for comment on the announced movement of the missile defense batteries to Syria, Maj. Josh T. Jacques of the US Military’s Central Command, which covers the Middle East, said Russia “should move humanitarian aid into Syria, not more weaponry.”


Another Pentagon official similarly had words for Russia, responding to Russian claims that Soviet-era Syrian defenses blocked 83 missiles from a US-led strike early April 2018.

“This is another example of the Russian disinformation campaign to distract attention from their moral complicity to the Assad regime’s atrocities,” Pentagon spokesman Eric Pahon told Business Insider, referring to Syrian President Bashar al-Assad.

6 abdominal exercises to help tone your tummy
Syrian President Bashar al-Assad

Russia stands accused by international observers of bombing humanitarian aid convoys on their way into besieged Syrian towns and stifling efforts to ease suffering in the country while they support Assad and allegedly cover him while he conducts chemical warfare against his own citizens.

Experts tell Business Insider that the S-300 likely could not stop another US strike like the one on April 14, 2018, where 105 missiles hit three suspected chemical weapons sites in the country. Russia claims its defenses can down “any” US missile.

Syria has been mired in a brutal civil war since March 2011. Russia, Syria’s ally, has provided air support and training for Assad’s military since late 2015, during which time it has been linked to several war crimes involving the death of civilians.

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



MIGHTY HISTORY

Seattle’s 6 secrets of surviving atomic attacks

Do you know what to do when the bombs fall? When the Soviet planes fill the skies and create an endless rain of hellfire on the cities of America? If not, the Seattle Municipal Archives have you covered, because they have a pamphlet from 1950 that is here to save your life. Here’s how you can earn your “Atomic Warfare Survival Badge.”


6 abdominal exercises to help tone your tummy
Got all that? If you’re having trouble reading this,u00a0don’t worry. We’re going to go through these tips and provide a little commentary on each, below.
(Seattle Municipal Archives)

6 abdominal exercises to help tone your tummy

(Library of Congress)

Try to get shielded

If you have time, get down in a basement or subway. Should you unexpectedly be caught out-of-doors, seek shelter alongside a building, or jump in any handy ditch or gutter.

We’ve previously talked about Civil Defense hearings in 1955 where the public found out that ditches along the interstate were the best the government could do for many people in the event of an attack. Yes, basements, subways, and even ditches can effectively cut down on the amount of radiation that hits your skin, and they can drastically reduce the amount of flying debris and other threats you are exposed to.

But, remember, you’re likely going to need to spend a lot of time in your shelter (more on that in number 4), and so “any handy ditch” is unlikely to have the water, food, and sanitation facilities you need to survive.

Drop flat on ground or floor

To keep from being tossed about and to lessen the chances of being struck by falling and flying objects, flatten out at the base of a wall, or at the bottom of a bank.

So, yeah, this is basically the same as the first entry, but it’s telling you to lay flat wherever you hide. Again, not bad advice. This could help protect you from debris and can reduce the chances that you’ll become flying debris. But, again, you’ll be highly exposed to radiation both during the initial blast and from the ensuing fallout.

Bury your face in your arms

When you drop flat, hide your eyes in the crook of your elbow. That will protect your face from flash burns, prevent temporary blindness and keep flying objects out of your eyes.

So, sure, this will reduce damage to your eyes and face, but no, it will not fully protect you. Your arm is likely not capable of fully covering your face. Whatever is left exposed will certainly be burned by the flash. There’s no way around this, but it does help if you quickly pivot away from the flash when you see the bomb go off and you’re dropping to the ground. But you’ll still be burned, probably quite badly, on whatever skin is facing the radiation.

Don’t rush outside right after a bombing

After an air burst, wait a few minutes then go help fight fires. After other kinds of bursts wait at least 1 hour to give lingering radiation some chance to die down.

This is likely the most overly optimistic of the tips here. Yes, radiation will die down over time after a bomb is dropped, but one hour is nowhere near enough time. Someone does have to fight the fires and give medical aid to the wounded, and if you want to do that, thank you for your sacrifice.

And it is a sacrifice, because every moment you spend outside, exposed to all the radiation, is dangerous. Radiation can stay at acutely poisonous levels for hours and can cause harm for days or weeks after the bomb drops. It’s not “lingering radiation” after one hour, it’s lethal radiation.

6 abdominal exercises to help tone your tummy

(Aarton Durán, CC BY-SA 2.0)

Don’t take chances with food or water in open containers

To prevent radioactive poisoning or disease, select your food and water with care. When there is reason to believe they may be contaminated, stick to canned and bottled things if possible.

Hahahaha, don’t eat anything after a blast. Any food or water that was buried at the time of the blast may still be safe, assuming you don’t get irradiated dust onto it while accessing it. But containers stored in a kitchen or almost anywhere above ground will become contaminated.

But, it’s the container that is almost guaranteed contaminated. If you absolutely have to eat food that was exposed, you can handle it carefully and wash the container before opening and get mostly safe food or water out of it. But cans and bottles do not make the contents safe on their own.

Don’t start rumors

In the confusion that follows a bombing, a single rumor might touch off a panic that could cost your life.

That’s legit. But go ahead and expect that everything you hear from others for a few weeks after the bomb drops is just a rumor. No one knows anything, and you’re all on your own for days, weeks, or even months after the explosions.

Sleep tight!

MIGHTY HISTORY

A Green Beret was the inspiration for Col. Kurtz in ‘Apocalypse Now’

The Army’s Special Forces command came down to one man during the Vietnam War. His job performance earned him the nod from screenwriter John Milius, who turned retired Army Colonel Robert Rheault’s legacy into something more enduring than he ever imagined. He was immortalized forever by actor Marlon Brando in Apocalypse Now.

Unlike Col. Kurtz, however, there was nothing insane or dark about Col. Rheault.


6 abdominal exercises to help tone your tummy

Rheault shortly after the end of the “Green Beret Case.”

Robert Rheault grew up in a privileged New England family, went to West Point and later studied in Paris, at the Sorbonne. The young Army officer picked up a Silver Star for service in Korea, but it was his time in Vietnam that would change his career forever, devastating the man who only ever wanted the Army life.

In Vietnam, Col. Rheault commanded all of the United States Special Forces. Taking command of the 5th Special Forces Group in July, 1969, it was only three weeks before the darkest incident of his career would put him in the middle of one of the war’s most controversial events – the “Green Beret Case.”

6 abdominal exercises to help tone your tummy

Rheault was an accomplished soldier, a paratrooper, Silver Star Recipient and Korean War veteran by the time he arrived in Vietnam.

The United States had been in Vietnam in force since 1965. By 1969, there were more than a half million U.S. troops in theater. Special Forces A-Teams were operating in 80 or more isolated areas throughout Vietnam. Given their mission and skills sets, the intelligence gathered by Special Forces soldiers was the most solid in the entire war, and the U.S. military estimated that SF components were able to identify, track, and eliminate entire Viet Cong units in their area of responsibility.

At the time, Special Forces operators were in the middle of a project called GAMMA, a similar intelligence-gathering operation targeting the North Vietnamese in Cambodia – and the project was the biggest secret of the war until that point. After SF troops identified NVA or VC units in “neutral” Cambodia, B-52 bombers would illegally hit those Communist targets in defiance of UN conventions.

Rheault commanded a force of Green Berets and South Vietnamese commandos who would lead raids into the neighboring countries to gather intelligence and take out key Communist infiltration, transportation, or storage sites – whatever would cause the most harm to the enemy. Sites they couldn’t take care of themselves were left to the CIA and the U.S. Air Force. The Colonel oversaw five of these “collection teams” and its 98 codenamed agents. It was the most successful intelligence net of the war.

But something kept happening to the Special Forces’ most valuable intelligence assets. They kept ending up dead or disappearing entirely. They began to suspect a double agent in their midst. That’s when a Special Forces team raided a Communist camp in Cambodia. Among the intel they picked up was a roll of film that included a photo of a South Vietnamese GAMMA agent, Thai Khac Chuyen.

He was not long for this world.

After ten days of interrogations and lie detector tests, Chuyen was found to have lied about compromising the GAMMA program. To make matters worse, the double agent might also have been working for the South Vietnamese government. This meant that if the triple agent was released to them, he could possibly walk free, a prospect unacceptable to the Americans. After conferring with the CIA, they decided to handle Chuyen in the way that most double- or triple-agents meet their end. He disappeared.

Chuyen’s American handler, Sgt. Alvin Smith, was not a member of Special Forces, but rather an Army intelligence specialist assigned to the project. It turns out that Smith did not follow protocol when onboarding Chuyen. Smith failed to administer a polygraph test that might have revealed why Chuyen spoke such fluent English, that the agent was from North Vietnam and had family there, and had worked for many other U.S. outfits and left them all in incredible turmoil.

6 abdominal exercises to help tone your tummy

Col. Rheault returns to the U.S. with his wife in 1969.

Smith began to fear for his own safety, having failed the Special Forces and compromising one of the best intelligence networks of the entire war. So he fled, taking refuge with the CIA office in the area and spilling the beans about what really happened to the triple-agent Chuyen. Rheault and seven other officers were arrested for premeditated murder and jailed at Long Binh.

Rheault actually knew about it and lied about the cover story (that Chuyen was sent on a mission and disappeared) to protect the men who served under him. But Rheault took no part in the planning or execution of Chuyen’s murder. Still, he lied to Gen. Creighton Abrams who already had a distaste for the Special Forces. So, when the officers’ courts-martial began, the Army was looking to throw the book at all of them.

6 abdominal exercises to help tone your tummy

Abrams was well-known for hating paratroopers and Special Forces.

The event made national news and soldiers under Rheault’s command were flabbergasted. The colonel had done nothing wrong, and they knew it. Moreover, there was no one more qualified for his position in the entire country, as he was one of very few officers qualified to wear the coveted green beret. But the CIA wouldn’t testify against the soldiers, and by September, 1969, it wouldn’t matter. The Secretary of the Army, Stanley Resor, dropped the charges against the men after succumbing to pressure from President Nixon and American public opinion.

By then, the damage was done. All eight of the officers’ careers were ruined, and Rheault accepted an early retirement. The fallout didn’t stop there. The publicity associated with what became known as the “Green Beret Case” prompted RAND Corporation analyst Daniel Ellsberg to leak the “Pentagon Papers” to the American Press.

Articles

8 ways to kill time during ‘hurry up and wait’

Most of a service member’s time is filled with “Hurry up and wait,” the long-standing tradition of making everyone come in six hours before any training event, travel or other military activities.


But there are ways to fill the hours between the time troops have to show up and the time the training activities start. Here are eight humble suggestions:

1. Throwing rocks

6 abdominal exercises to help tone your tummy
Two soldiers talk and throw rocks before testing starts during the Expert Field Medic Badge course at Joint Base Lewis-McChord, Wash., Sept. 24, 2015. (Photo: U.S. Air Force Senior Airman Jordan Castelan)

This game just naturally starts to happen if too many people are sitting in a motor pool or anywhere else with rocks. Make sure to find a hat to throw the rocks into or a small piece of metal or something to throw the rocks at.

When someone makes a tricky shot, everyone has to half-heartedly cheer and then look around for something else to throw rocks at.

2. “Would you rather … ?”

6 abdominal exercises to help tone your tummy

Everyone knows this game. One person asks another — or multiple people — which of two horrible experiences they would rather go through.

“Would you rather have to scrub every latrine in the battalion with your only toothbrush or low crawl through the [local strip club name] on payday Friday?”

This game is known for getting dirtier the longer it is played.

3. “Screw, marry, kill”

6 abdominal exercises to help tone your tummy

Like “Would you rather?” this game consists of one person offering another a series of options. In this case, the quizzer offers three names, usually female, and the quizzed has to pick one to sleep with, one to marry, and one to kill.

Obviously, this game is super inappropriate, which is part of what makes it so funny. Pros make sure to include options like “your sister” or “your childhood pet.”

This game is also known for getting dirtier the longer it goes on.

4. B-tch session

6 abdominal exercises to help tone your tummy
(Photo: U.S. Air Force Senior Airman Jordan Castelan)

Sometimes you just need to get all the hate out in the open, preferably when the platoon sergeant and leader aren’t around so you can complain about them.

The best thing is, being stuck in “Hurry up and wait” mode is the perfect gripe to get started with.

5. Dangerous games (like throwing knives at each other’s feet)

6 abdominal exercises to help tone your tummy
(via Military Memes)

Do you want a safety briefing? Then don’t get caught playing these games.

They can be lots of fun and are popular in the field, especially on the gun line. The most common involves two people squaring off with their feet shoulder width apart and throwing a knife in the dirt.

We’re not printing the instructions here because we don’t want to be liable for any lost toes. But check with any gun bunnies. They know how to play it.

6. Ridiculous physical training

6 abdominal exercises to help tone your tummy
GIF: YouTube/Rhonda Smallwood

Having younger troops do embarrassing exercises like the little man in the woods, the duckwalk, or the dying cockroach is always funny, just make sure you don’t actually cross the line into hazing. Extra points if you make the new guys race while doing an exercise.

Two-person teams in a leap frog race make for a particularly enjoyable session.

7. Quick naps

6 abdominal exercises to help tone your tummy
(via Military Memes)

This is exactly what it sounds like. You don’t actually need an explainer on how to nap, right?

8. Cell phone

6 abdominal exercises to help tone your tummy
(Photo: U.S. Air Force Senior Airman Jordan Castelan)

Your cell phone can reach the entire Internet. Just make sure to bring an extra battery pack in case the “wait” part of your “Hurry up and wait” is longer than one charge.