Fantasy Football After Action Report: Week 5 - We Are The Mighty
MIGHTY FIT

Fantasy Football After Action Report: Week 5

Week 5 was the week of booms and busts. Did you have a boom? No. You probably had a bust. That’s why you’re here, so dig in and maybe you’ll nab a week 6 boom.


Christian McCaffrey 84-yard TD, his third TD of the day.pic.twitter.com/VueHz73FMh

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Blue chip medal

Will Fuller V, WR, Texans- Well, if you started Will Fuller week 5, congratulations— you won your week. His insane total of 53.7 is 9th highest ever by a wide receiver in fantasy. He has always had boom or bust potential, but at this point it’s starting to seem a whole lot more boom than bust.

Christian McCaffrey, RB, Panthers- Ladies and gentlemen, the new king of fantasy football. Praises be to the gentlemen with the #3 overall pick, who more than likely nabbed Run CMC. There is no argument— he is the best non-QB player in fantasy football. He’s +30 points in 4/5 games this year, and shows no signs of slowing down without Cam. Yeesh.

DJ Chark, WR, Jaguars- Five TDs in five games. #2 in receiving TDs. #5 in receiving yards. DJ Chark is the #5 overall WR in fantasy football. He’s a 6’4″ speedster with amazing hands and body control. Should be starting on any roster going into week 6.

Josh Jacobs, RB, Raiders- Oakland finally fed the rock to their rookie phenom. He’s averaging an insane 5 yards per carry on 60+ carries. He can catch out of the backfield—and he had a monster game against the supposed revival of the “monsters of the midway.” He’s an RB1 and the front runner for offensive rookie of the year.


“Mike Evans are you gonna get me any fantasy points?” Mike:pic.twitter.com/fEFo0Zvc1p

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Loss of rank

Mike Evans, WR, Bucs- Well, if you started Mike Evans week 5, then you probably lost your week. Mike Evans posted up a big fat goose egg after having a crazy productive week 4. There’s just no predicting Tampa Bay. One week they are a drunk ex, screaming at you on FaceTime from the back seat of an Uber, the next week they’re bringing you eggs in bed and crooning Minnie Riperton in your ear. There’s no in-between.

Anybody playing for Chicago not named Allen Robinson, Bears- Allen Robinson is the only thing in Chicago worth rostering. None of their running backs, wide receivers, tight ends, or (excuses for) quarterbacks are worth having. Their stagnant offense was just stamped out by a wishy-washy and injured, Oakland defense. Move on.

Deandre Hopkins, WR, Texans- The Texans are spreading the ball around more, and it’s paying dividends for them. While Hopkins is undoubtedly a top tier talent, this could drop his fantasy usefulness a tad behind the other WRs in his tier. It was his 4th straight week with fewer than 10 targets, something that hasn’t happened since 2014. It’s worth considering moving forward.

Tyler Eifert, TE, Bengals- Another victim of a poor offense, Eifert has averaged 4.38 fantasy points his last NINE games. Unless you’re in a deep 2TE league, he should be dropped no matter what. There are simply too many better options.

Kyler Murray scrambles to the house on 4th 2 #AZvsCINpic.twitter.com/tJWZm7DUJm

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Promotion watch

Mohammed Sanu, WR, Falcons- Well look who has his 4th 10+ point fantasy performance in 5 games. Sanu is crazy efficient for how many looks he gets— he caught all of his five targets for 42 yards and a touchdown on Sunday and is a valuable streaming option moving forward, especially against teams that have a weak 2nd cornerback.

Courtland Sutton, WR, Broncos- Sutton, much like Sanu, has four 10+ fantasy showings in his last five games. The upside to Sutton is that he is his team’s go-to target. The downside? He has Flacco throwing him the ball instead of Matt Ryan. That doesn’t stop him from being valuable thus far. He was only started in 57% of leagues this last week, and could be a great trade target.

Matt Ryan, QB, Falcons- Matty Ice is back baby. He had 330 yards, and three touchdowns in a Falcons loss. It’s good (for fantasy owners) that the Falcons have been so spotty defensively. Playing from behind causes them to air it out far more often, making Matt Ryan a lethal fantasy play.

Kyler Murray, QB, Cardinals- After a shaky start, Kyler Murray may be a real fantasy player this year. One of the biggest reasons— his legs. Murray ran for 93 yards and a touchdown, padding his already decent 253 passing yards. Murray could also continue to flourish more and more as he gels with Kingsbury’s system as the year progresses.

Roughing the passer was called on this play…. I’m serious.pic.twitter.com/9evvrICuQd

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Badass hit of the week

Rashan Gary

This insane explosion of violence was so blatant that the referees had no choice but to throw a flag for roughing the passer. Gary strikes Dak Prescott so hard, it’s difficult to believe that Dak could continue running, let alone play the game of football. I’m so glad we have referees who are willing to throw flags for 15-yard penalties in the name of safety. Calls like these do not completely mess up the tempo of games and infringe on the spirit of the rule. What a hit.

Cyrus Habibi-Likio stepped in and tackled a fan after the fan dodged security and cops during a TV timeout (via @KWadeSays)pic.twitter.com/jhqi8O1WBB

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MIGHTY CULTURE

Why the Marines want you to quit tobacco

The first step in quitting tobacco is thinking about it. If you think about quitting tobacco someday, whether it’s tomorrow or in five years, then you can develop the intention of changing your behavior.

The Great American Smoke Out is an event started by the American Cancer Society to help motivate people to quit tobacco. The event, which challenges you to quit tobacco for a day, is held on the third Thursday each November. This year, the Great American Smoke Out took place on 21 November.

Can you quit tobacco for a day? By quitting even temporarily, you are taking an important step toward living a healthier life. You will start to feel the health benefits of being tobacco-free within the first twenty minutes of quitting.


This article originally appeared on Marines.mil. Follow @USMC on Twitter.

MIGHTY FIT

Do this if you only have 10 minutes to train

Shit has hit the fan at work (or maybe literally if you’re home caring for a baby) and there’s no way you’re getting away to the gym for your planned hour-long workout.

So what do you do? Throw in the towel? Hope you have better luck tomorrow? Give up and start buying ponchos as your exclusive item of clothing to hide your body?

No, damnit!

You know that consistency is the most important part of training.

You have to get something in for consistency’s sake.

Break away for 10 minutes and bang this workout out.

If you just want to get to training, scroll down to the bottom of the article, or get the .pdf in my free resources vault here.


Fantasy Football After Action Report: Week 5

Whenever humans are involved ‘The Fog’ is included, whether that be war or the office.

(U.S. Marine Corps Photo by Cpl. Teagan Fredericks)

Why you shouldn’t throw in the towel

The inclination to throw in the towel for the day is most likely strong. You’re probably still in the thick of whatever disaster has rolled into the office. Getting up and walking out seems like the most irresponsible thing you can do. I know two facts that point to the opposite, though.

It’s hard to see a solution from the thick of a fog:

If things have truly gone crazy, or if they are always going crazy for that matter, you’re missing something. A 10-minute workout is just the thing you need to get some perspective and finally solve your issue.

If no one’s going to die, it’s not that important:

This is a lesson I’m grateful I’ve learned second hand. I had a roommate during one of my many military schools who is a Silver Star recipient from the events that took place near a dam in Iraq in the mid-2000s. He watched a lot of friends die. Since that day, he decided that he would only stress out if someone could potentially die. I lived with him for six months and got stressed out by a lot of things, but he was always in my ear, reminding me that we were training, and no one was going to die.

There are very few things in life that cannot wait 10-15 minutes. If you are a professional at your job, you see everything coming a mile away.

If you even have one iota that the above two things don’t apply to your situation I implore you to ask yourself these two questions:

  1. Am I in the fog?
  2. Will someone die?

(If you answer “yes” and “no” to those questions respectively, it’s time to go get this workout in.)

Fantasy Football After Action Report: Week 5

Put 110% into that 10 minutes and it’ll pay off.

(U.S. Marine photo by Lance Cpl. Phuchung Nguyen)

How can you possibly get a quality workout in 10 minutes?

As with everything, it depends on your goal.

If you’re focused on burning fat, a strong argument can be made that you only need to train for 10 minutes a day… if you do it right.

If you’re focused on getting stronger or gaining muscle, more time would be helpful. But, if you’re 80% compliant with your training plan, a day off here or there won’t affect things much, if at all.

The main reason to get this short session in is to maintain consistency.

You know what happens when you miss one session? Eventually, you miss another. Then you’re only training once a week. Before you know it, it’s been six months since you’ve trained, you feel terrible, and your pants are tight (time to buy that poncho).

This 10-minute session guarantees that doesn’t happen to you.

How to work out in 10 minutes

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The workout

Here it is (click here to get the .pdf in my resources vault):

  1. 6 minutes :20 on/ :10 off exercise of choice
  2. 4-minute burpee burnout
  3. Walk it off

Here are some exercise recommendations based on what your full session was supposed to be

  • Chest and arms: Push-ups
  • Shoulders: Weighted lateral circles
  • Core: Russian twists
  • Full body: RKC plank
  • Back: Pull-ups or Horizontal pulls
  • Squat session: Bodyweight squats
  • Deadlift session: Elevated glute bridges

That’s it.

I’m going to be 100% transparent here. If you’re going from not working out at all to doing this workout 3-4 times a week, you will see some significant changes in your body and energy. A lot of times, people like to make fitness seem super complicated. In general, it isn’t. Especially if you’re just getting started out.

If your goals are more advanced or nuanced, this quick session will obviously not be enough to continue growth. It will be enough to ensure compliance and prevent any loses you’ve already achieved.

Fantasy Football After Action Report: Week 5

Email me, seriously do it.

Send me any questions, comments, or concerns you have about your specific training program at michael@composurefitness.com. If you just want a nicely packaged copy of the 10-minute workout, grab it here!

Don’t forget to drop a comment in the comments section of this article’s Facebook post to let others know what to expect. There’s usually 68 dumb comments by people who didn’t actually read the article. Pipe up and let others know there’s high-quality info in here!

I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.
Fantasy Football After Action Report: Week 5
MIGHTY FIT

The endurance boost training plug-in

Half of readers get tested on their endurance capability. The other half is worried about surviving the zombie apocalypse. Lucky for you, in the Venn diagram of fitness, those two overlap quite nicely.

This endurance plug-in lays out a very simple and effective plan to get you up to snuff for the PFA or the incoming wave of walking-dead. If you’re worried about your chainsaw-wielding skills or max push-ups, you better be using the Mighty Fit Plan to prepare!

I’ll be talking in terms of running, but this basic template can be applied to swimming, cycling, Pogo-sticking, or any other endurance training modality.


Fantasy Football After Action Report: Week 5

Don’t get me wrong training outdoors can be a mind-blowing experience. If you enjoy it you should do it.

(Photo by Fabio Comparelli on Unsplash)

How to logistically fit in endurance training

Strength training is the base of any solid training plan. Three days of strength training is the minimum in order to ensure all bases are covered. That still leaves four days a week to train.

Typically, you don’t want to do the same type of training two days in a row. That means your endurance training sessions should alternate days with the strength training days. That covers 5-6 days a week.

Day seven is special: it’s a day of rest. Some people may need two days of recovery, while for others, one is enough. The number of runs you engage in per week depends on your current level of fitness, your proximity to your race or test day, your ultimate goal, and one other factor…:

The level of enjoyment you get from endurance training!

Fantasy Football After Action Report: Week 5

It’s not all sunrises and mountain views though…

(U.S. Marine Corps photo by Lance Cpl. Debra S. Sainer/Released)

If you enjoy running, go out three days a week. If you are doing it for work, run twice and add the third day two months out from your test. If you’re like me, ignore it entirely until you get winded going up a flight of stairs and then start training it to ensure you are more survivable in the zombie apocalypse.

Soreness is the last limiting factor. If you are sore from lifting and sore from running, only run two times a week until you are recovering efficiently enough to be fresh on day six.

You need to learn to trust your body, but also not be mentally weak. If you feel good enough to train, you should; don’t allow soreness to be a convenient excuse to be a lazy POS.

Fantasy Football After Action Report: Week 5

There’s a reason many professional swimmers get fat after retiring. Read the article below and commit it to memory.

(Photo by Gentrit Sylejmani on Unsplash)

This plug-in is not for fat loss

I know this needs to be said. It is highly likely that the world has convinced you that cardio is the best type of exercise to achieve fat loss. I’m here to tell you the prior sentence is a horrible generalization and exaggeration. It’s plain wrong.

The intricacies of fat loss in relation to exercise are spelled out here.

In short, cardio makes you lose weight indiscriminately. You’ll lose fat, muscle mass, and a whole bunch of other “stuff.” This total decrease in size means two things:

  1. Cardio makes you require fewer calories all day; this needs to be reflected in your diet to achieve continued fat loss.
  2. Over time, you become more efficient at cardio, so you burn fewer calories for the same workout that used to burn more.

Here’s the full article again. Read it and commit it to memory so you can start shutting down any bro science that claims you lose fat by indiscriminately running, biking, or swimming more.

Fantasy Football After Action Report: Week 5

Sometimes you gotta run…You can’t kill ’em all.

(Zombieland Oct 11, 2009)

The 3 workouts of the endurance boost plug-in

Here are the template workouts to improve your endurance. Start where they recommend, and progress as able to achieve your peak performance.

Fantasy Football After Action Report: Week 5

The epitome of long and slow, the open water swim.

(U.S. Marine Corps photo by Lance Cpl. Kevan Dunlop)

​Workout 1: Long and slow

Run for 25 minutes at a pace in which you can still speak in full sentences.

If you have a heart rate monitor, the goal is to keep your heart rate under 60% of your heart rate max. That is roughly where most people can carry on a conversation while running.

Fantasy Football After Action Report: Week 5

You don’t need blocks for your sprints but you do need to PUT OUT.

(Photo by Nicolas Hoizey on Unsplash)

​Workout 2: Sprints

400-800 meter repeats (for those of you training to improve PT test scores.)

Choose your distance, and always do that distance so that you can gauge improvement. Time yourself, and then rest for 2-3 times that length of time. Sprint as hard as you can every repetition for the entire length. Don’t cheat yourself.

Start workout one with four iterations of your distance and increase 1-2 lengths every two weeks as your recovery permits.

Example:

  • Week 1: 4×400 meters
    • 1: 75 second sprint/ 150 second rest
    • 2: 80 second sprint/ 160 second rest
    • 3: 86 second sprint/ 172 second rest
    • 4: 91 second sprint/ 182 second rest
  • Week 2: 4×400 meters
    • 1: 72 second sprint/ 144 second rest
    • 2: 79 second sprint/ 158 second rest
    • 3: 83 second sprint/ 166 second rest
    • 4: 85 second sprint/ 170 second rest
  • Week 3: 6×400 meters
    • 1: 72 second sprint/ 144 second rest
    • 2: 79 second sprint/ 158 second rest
    • 3: 83 second sprint/ 166 second rest
    • 4: 85 second sprint/ 170 second rest
    • 5: 90 second sprint/ 180 second rest
    • 6: 97 second sprint/ 194 second rest
  • etc…
Fantasy Football After Action Report: Week 5

I love people that look the part. I’d be the guy running a marathon in cargo shorts, eating tater-tots for a mid-race glucose boost.

(Photo by Quino Al on Unsplash)

​Workout 3: Timed distance

Run your race length or the length of your PT test and time yourself.

Simple and idiot-proof. Just hop on a site like gmaps pedometer and plan your route.

Mighty FIT is making some big strides to bring you the fitness content that you want to read, please take 2 minutes and let us know what your preferences are here. Michael and the other writers will take your input to craft future articles and training plans.

Fantasy Football After Action Report: Week 5
MIGHTY FIT

Fantasy Football After Action Report: Week 13


Deshaun Watson is NOT seeing ghosts out therepic.twitter.com/cq6hnUZAi5

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Blue chip medal

Deshaun Watson, QB, Texans- The Patriots unsinkable defense has hit two icebergs this year, in the form of Lamar Jackson and Deshaun Watson. How fitting, then, that these two quarterbacks are representing the new generation of elite NFL quarterbacks. The days of a pocket passer are waning, and Deshaun Watson showed us just why his legs can be such a threat. His banged-up Texans offensive line didn’t hold him back from being #1 fantasy QB, as he scrambled for extra yards to buy time for his cannon (or, uhmm, iceberg-canon?) to go off. Watson and Jackson are #1/2 down the stretch.

Derrick Henry, RB, Titans- One of the biggest knocks on Henry coming out of college was his speed. Who would’ve thought, when he came out of Alabama 3 years ago, that his hallmark NFL attribute would be insanely long runs? He has a gain of 20+ yards in half his games played this year, and he finds paydirt even more often than that. He plays Oakland’s abysmal rush defense next week for a juicy matchup.

Davante Adams, WR, Packers- Adams injury woes seem to be a thing of the past. He looked sharp in and out of cuts, showed breakaway speed, and made athletic sideline catches in the Packers 31-13 route of the Giants. His 21.4 fantasy points seem like a beautiful sign of things to come as fantasy playoffs heat up.


Odell Beckham Jr. has now gone six straight games without 100 receiving yards. It’s the longest streak of his career. (via @ESPNStatsInfo)pic.twitter.com/qFrKi4Dljl

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Loss of rank

Odell Beckham Jr, WR, Browns- Odell Beckham Jr. has gone six games in a row without 100 receiving yards. Obviously, Baker Mayfield is part of the problem. The root cause, however, is even bleaker for OBJ’s future in Cleveland. Freddie Kitchens absolute inability to call plays that put the ball in his best playmakers’ hands. There have been no kicking nets harmed this year, but hey, there are still four weeks left.

Drew Brees, QB, Saints- Drew Brees delivered a very lackluster performance against a juicy Atlanta matchup on Thanksgiving. The aging veteran racked up only 11.3 fantasy points, with six of them coming from a pass thrown to, ironically, his backup. Brees has his work cut out for him the next two weeks against stingy San Francisco and Indianapolis secondaries.

Nick Chubb, RB, Browns- Chubb, like OBJ, is suffering from Kitchens play-calling, however, Chubb’s fantasy value has another red flag—the arrival of Kareem Hunt. Hunt vultured one touchdown from Chubb, as well as 12 touches and 79 yards. This looks like a split backfield down the stretch.

Telling my kids this was Ryan Fitzpatrick and Devante Parkerpic.twitter.com/1UNQjZUdTy

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Promotion watch

Alshon Jeffery, WR, Eagles- Alshon Jeffery’s recent fantasy uptick has been directly related to his volume of late. Just last week, he was targeted sixteen times. He turned that massive volume into nine catches, 137 yards, and a touchdown; a performance which was good for 28 fantasy points. As Wentz continues to air the ball out, and his pass-catching competitor Agholor continues to be a liability, Jeffery is getting low-to-mid WR1 looks.

Devante Parker, WR, Dolphins- Well if you started Devante Parker this week congratulations on both your win and your ability to predict the future. If you’re not a psychic, then chances are you saw that Parker has had four straight weeks of 10+ targets a game, and figured that a Dolphins team that is perpetually playing form behind could make Parker a worthy fantasy starter. Well, you’re right, and it doesn’t take a crystal ball to figure out Fitzmagic is back down the stretch. He’s bordering a must start for the rest of the year.

Derrius Guice, RB, Redskins- Guice certainly has fantasy value down the stretch. He is fresh off a long period of rehab following an injury, and is still showing the consistent ability to make defenders miss. His only knock is that he is splitting carries with aging future hall of famer Adrian Peterson. Still, Guice has the edge with his pass-catching ability, especially considering the Redskins play from behind in nearly every game.

James White, RB, Patriots- White is the greatest beneficiary of a neutered Brady offense. Brady’s arm isn’ what it used to be, and New England has resorted to running an “efficent” West Coast offense. This means a whole lot of outlook and swing passes to White, who racked up 8 receptions for 98 yards and 2 touchdowns. This stat is all the more appealing when coupled with the fact that Sony Michel is being used exclusively as a rushing threat.

I blinked and Kiko Alonso was in the backfieldpic.twitter.com/LhL6HIOwMi

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Badass hit of the week

Kiko Alonso

That’s not an intercontinental ballistic missile you see shooting through the B-gap right there. That’s Kiko Alonso, with a full head of steam, showing Devonta Freeman why offensive linemen need to communicate. Freeman couldn’t do anything but lock up and pray.

Quandre Diggs with a monster hit on Irv Smithpic.twitter.com/g6eI2kP0iH

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​…or Quandre Diggs

Quandre Diggs made a last-second bid for Badass hit of the week on Monday night, resulting in the first split-champion result of the year. This ain’t no participation medal, though. This was well earned. Just ask Irv Smith (once he regains consciousness and regains full use of language again).

Articles

Here’s how to get in shape to be an Air Force special operator

The Air Force’s special operations candidates are encouraged to complete a tailored fitness program before they report for selection.


This 26-week guide is designed to get them physically ready for the challenges of the grueling training pipeline that features 1-3 workouts per day split into cardio, physical training, and swim workouts.

Old military favorites like pushups and planks are included along with creative stuff such as dragon flags, sliding leg curls, and handstand pushups.

Dragon flags are basically leg raises, except you keep raising your legs until all your weight is on your shoulder blades:

Fantasy Football After Action Report: Week 5
For the uninitiated, these are Dragon Flags. GIF: Youtube/BaristiWorkout

Sliding leg curls hit the glutes, hamstrings, and core:

Fantasy Football After Action Report: Week 5
GIF: Youtube/Dan Blewett

Handstand pushups are exactly what they sound like, and they work the shoulders and triceps:

Fantasy Football After Action Report: Week 5
GIF: Youtube/practicetroy’s channel

The challenge of the Air Force’s fitness guide is there for a reason. The training pipeline for combat controllers is over a year long and is physically tough.

Fantasy Football After Action Report: Week 5
GIF: Youtube/United States Air Force

Those interested in trying out the Air Force’s 26-week fitness program can download the guide as a PDF here. But be advised: It starts tough and gets tougher as it goes on.

Unlike the Marine Corps’ fitness app, the Air Force guide does not include instructions for individual exercises. Take some time to research proper form before attempting any unfamiliar exercises. (And WATM’s Max Your Body series can help.)

MIGHTY FIT

Data shows performance divide on Army Combat Fitness Test

It may take up to five years to finalize the standards for the Army Combat Fitness Test as the service struggles to address the performance gap between male and female soldiers on the service’s first-ever gender-neutral fitness assessment.

The Army just completed in late September 2019 a year-long field test of the ACFT, involving about 60 battalions of soldiers. And as of Oct. 1, 2019, soldiers in Basic Combat Training, advanced Individual training and one station unit training began to take the ACFT as a graduation requirement.


So far, the data is showing “about a 100 to a 110-point difference between men and women, on average,” Maj. Gen. Lonnie Hibbard, commander of the Center for Initial Military Training, told Military.com.

Fantasy Football After Action Report: Week 5

North Carolina National Guard Fitness Manager Bobby Wheeler explain the proper lifting technique of the ACFT deadlift event to the students of the Master Fitness Trainers Level II Certification Course, Sept. 25, 2019, at Joint Forces Headquarters in Raleigh, North Carolina.

(U.S. Army photo by Spc. Alonzo Clark)

Final test-score averages taken from soldiers in the active forces, National Guard and Reserve who participated in the ACFT field test illustrate the performance gap that currently exists between male and female soldiers.

Maximum deadlift: Male soldiers deadlifted an average of 238 pounds; females lifted an average of 160 pounds.

Standing power throw: Male soldiers threw an average of 9 feet; female soldiers three average of 5.5 feet.

Hand release pushups: Male soldiers performed an average of 34 pushups; female soldiers performed an average of 20.

Sprint-drag-carry: Male soldiers completed the SDC in an average of 1 minute, 51 seconds; female soldiers completed the event in an average of 2 minutes, 28 seconds.

Leg tuck: Male soldiers completed 8.3 leg tucks; female soldiers completed 1.9 leg tucks.

Two-mile run: Male soldiers completed the run in an average of 16 minutes, 45 seconds; female soldiers completed it in an average of 18 minutes, 59 seconds.

Fantasy Football After Action Report: Week 5

U.S. Army soldiers participate in a 2.35-mile run.

(U.S. Army photo by Senior Airman Rylan Albright)

All of the test-score averages are high enough to pass the ACFT, data that contrasts dramatically with that shown on a set of leaked slides posted on U.S. Army W.T.F! Moments in late September. Those slides showed an 84% failure rate for some female soldiers participating in the ACFT field test, compared to a 30% failure rate among male soldiers.

CIMT officials said the slides were not official documents. Hibbard said the field test showed that soldiers’ scores improved significantly between the first time they took the ACFT and after they were given time to work on their problem areas.

Currently, female soldiers at the start of Basic Combat Training taking the ACFT average about “a third of a leg tuck,” Hibbard said.

“If you have 144 women in basic training, the average is .3; by the end of it they are doing one leg tuck,” Hibbard said, who added that that is all that is required to pass the ACFT in that event. “So, in 10 weeks, I can get from a soldier not being able to do a leg tuck on average to doing one leg tuck.”

Hibbard said there are critics that say, “it’s too hard; females are never going to do well on it.”

“Well, we have had women max every single category, [but] we haven’t had a female max all six categories at once.”

Hibbard said the Army would be in the same position if it tried to create a gender-neutral standard for the current Army Physical Fitness Test.

Fantasy Football After Action Report: Week 5

U.S. Army Sgt. 1st Class Danny Gonzalez, Recruiting and Retention Command, New Jersey Army National Guard, carries two 40-pound kettlebells during the Army Combat Fitness Test, Dec. 19, 2018.

(New Jersey National Guard photo by Mark C. Olsen)

“We would still have challenges, because you have to make the low end low enough that 95% of the women can pass,” Hibbard said, adding that the Army will likely have to make small adjustments to the standard over time as soldiers improve their performance in each event.

“It’s going to be three to five years, like we did the current PT test.”

The Army first introduced the APFT in 1980 and made adjustments over time, Hibbard said.

“Once the Army began to train and understand how to do the test, we looked at the scores and we looked at everybody was doing and we rebased-lined,” Hibbard said.

The next key step for implementing the ACFT by Oct. 1, 2020, will be to have active duty soldiers take two diagnostic ACFT tests and National Guard and Reserve soldiers take one to establish to get a better sense of the force’s ability to pass the test.

“I don’t think it is going to be hard for the Army to pass; what have to figure out as an Army is how do we incentivize excellence,” he said. “The goal of this is we change our culture so that we incentivize and motive our soldiers to be in better physical shape.”

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

MIGHTY FIT

Can you handle this 7-minute exercise routine?

As part of the crazy world of the military, our schedules are freakin’ hectic. We have a boatload of responsibilities to complete daily and, after everything’s done, we have to try and carve out time to get a solid workout in. That sh*t isn’t easy, but some types of exercise are easier to fit into a busy schedule than others.

So, to complement troops’ sh*tty schedules, some masterminds developed a workout technique called high-intensity interval training that will quickly get your heart pumping. The concept is simple, but effective: you perform short bursts of strenuous activity and sneak in even shorter periods of rest between.

Using this technique, trainers have come up with a 7-minute exercise routine that can be done virtually anywhere using just your body weight, a wall, and a standing platform. You’ll do 12 different exercises for 30 seconds each and reward yourself with 10 seconds of rest between each set. Although you don’t have to do the following motions in any particular order, we recommend that you start from the top with side straddle hops to get your blood pumping.

Let’s go over the routine:


First exercise: side straddle hops for 30 seconds, rest for 10 seconds.

 

Wall sit for 30 seconds, rest for 10 seconds.

 

Next exercise: push ups for 30 seconds, rest for 10 seconds.

 

 

Pretty sure you did this exercise in high school. Sit-ups for 30 seconds, rest for 10 seconds. 

 

Platform (or chair) step-ups for 30 seconds, rest for 10 seconds.

Side planks for 30 seconds, rest for 10 seconds.

Air squats for 30 seconds, rest for 10 seconds.

Triceps dips for 30 seconds, rest for 10 seconds.

Planking for 30 seconds, rest for 10 seconds.

Running in place for 30 seconds, rest for 10 seconds.

 

Lunges for 30 seconds, rest for 10 seconds.

 

 

Last exercise. Push up with side plank for 30 seconds, rest for 10 seconds.

 

 

After you complete the first round, if you’ve got more time and energy in the tank, then do another.

If you can’t find time to do at least one round of this exercise routine, you might want to rethink your lifestyle…

MIGHTY FIT

Fantasy Football After Action Report: Week 10

The waiver wire is drying up. Teams are solidifying. Playoff positions are cementing. Do you have what it takes to make the final push? Jump into this week’s after action report for the edge you need.


Me sitting Christian Kirk this week #ARIvsTBpic.twitter.com/vukb0crgbH

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Blue chip medal

Christian Kirk, WR, Cardinals- The Christian Kirk bubble has finally burst. The young receiver exploded this past Sunday, hauling in three touchdowns on the way to ending his TD-drought on the season. Murray is steadily gaining confidence, and Kirk is getting more red zone looks as Fitzgerald looks on nodding proudly and stroking his long white beard. All signs point to massive value for Kirk.

Derrick Henry, RB, Titans- Derrick Henry is currently 5th in the NFL in total rush yards. That’s thanks in major part to his 32 fantasy point performance in a win over the Chiefs. The Chiefs’ defense is questionable, but what’s not questionable is Henry’s workhorse load, especially with a quarterback like Tannehill, who is green to the offensive system.

Ronald Jones, RB, Bucs- Are the Buccaneers good? Is milk good for you? Who cares! The Bucs have produced two of the best fantasy scoring WRs this year, and now Ronald Jones looks to be a borderline RB1 tier player moving forward. The big upside to Jones as of late is his pass-catching ability—8 receptions for 77 yards.

Patrick Mahomes, QB, Chiefs- That knee seems to be holding up just fine. Mahomes returned with his superman cape still intact, and although the Chiefs suffered a surprising loss to the Titans, Mahomes continues his dominance as a fantasy stalwart. He even added some razzle-dazzle on a jump pass across the middle of the field for a 63-yard score.


Seeing Cooper Kupp’s stat line from today:pic.twitter.com/qdpzx9MIwi

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Loss of rank

Stefon Diggs, WR, Vikings- Diggs just posted his second consecutive sub 5 point fantasy performance. Diggs has always been streaky; the truly concerning reason to be cautious moving forward is the fact that his last two duds came in games where Thielen was sidelined. Even with the lion’s share of targets, Diggs cannot seem to get anything going lately.

Cooper Kupp, WR, Rams- Congratulations reader! You had as many catches, touchdowns, and fantasy points as Cooper Kupp this week. The Pittsburgh defense (apparently amazing now???) shut Kupp down, and highlighted just how hobbled the Rams offense looks this year with a banged-up Gurley. Goff could not get anything going, and with a tough stretch of good secondaries to come, now may be the time to trade Kupp.

Saquon Barkley, RB, Giants- Daniel Jones posted a 30+ point fantasy performance Sunday. You’d think then, that Barkley had a major role to play. Somehow that was not the case, as a clearly still slightly injured Barkley toughed it out for a measly 8 fantasy points. Barkley saw a loss of snap counts to Wayne Gallman, further signaling the idea that he was not fully 100%. He has a bye week to rest up, but simply put, he has not come within a mile of his supposed #1 pick value this year.

Odell Beckham Jr, WR, Browns- Christian Kirk entered Sunday’s matchup with 0 touchdowns. When the game ended, he had three times as many touchdowns as OBJ has had on the year. This isn’t for lack of targets, however. Mayfield was practically forcing the ball to OBJ in the red zone, but the two could just not get any kind of offensive rhythm going. Odell may take his talents elsewhere this off-season.

Ryan Tannehill with MAGIC, should’ve been the starter all season long.pic.twitter.com/zGBYv2kpIV

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Promotion watch

Brian Hill, RB, Falcons- Devonta Freeman suffered a foot injury, and Ito Smith is out as well. That makes Hill the lone figurehead in the backfield of a fairly potent offensive attack. Hill is the #1 waiver wire pickup in a fairly dry point of the season. He’s worth an add.

Jacob Hollister, TE, Seahawks- Hollister filled in nicely for Dissly, as he compiled 14 fantasy points en route to a 49ers upset. Tight ends are slim pickings this year, and with Hollister available on over 50% of leagues, he’s worth a waiver add.

Ryan Tannehill, QB, Titans- Tannehill has filled in for Marcus Mariota guns blazing. He’s stringing together Titan wins, and (mort importantly for fantasy owners) he’s putting up solid numbers. The AM receiver-turned-quarterback product can also get the job done with his legs—boosting his value.

Kyle Rudolph, TE, Vikings- Sure, Rudolph has been somewhat of a “bust” this season from a fantasy standpoint. However, a multiple TD game from a tight end simply can’t be overlooked when the outlook is so thin. He hauled in both red zone targets and, while only racking up 14 receiving yards, ended the night with 17 fantasy points. If you’re hurting for a tight end (nice) then give Rudolph a shot.

Marshon Lattimore was having none of it @shonrp2pic.twitter.com/7jXWf9UssZ

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Badass hit of the week

Marshon Lattimore

Marshon Lattimore is one of the best cover corners in the league. Apparently, he wanted to prove to Julio Jones (and the rest of the league) that he’s a headhunter too. This Sunday, he delivered a textbook hat-on-the-ball-wrap-up that would make your high school DB coach cream his Nike fleece joggers.

MIGHTY FIT

Peloton instructor leans on military mindset to push riders through pandemic

Current times can’t quarantine the hustle of one Long Island-native who continues to embolden thousands of Peloton enthusiasts up the leaderboard.

Senior instructor Alex Toussaint is known for motivating riders with his no-excuses brand born from years of training at a military school. The child of a sailor and nephew of an airman, he exudes the discipline needed to formulate a workout that can help someone PR while entertaining them with a Biggie-versus-Tupac track battle. He tailors each class to be its own individual vibe, whether it’s a HIIT ride, intervals & arms, or pays homage to a specific decade — and crafting that experience requires precision when sculpting message, music and song placement.


“Depending on what class it is, the prep can take anywhere from an hour to the entire day, honestly. … I always start with the playlist and that may require me to sit down and be like, how many hills do I want to have in this playlist? How many flat roads; how many recoveries? And that will determine the style and the music that I go for. Once I lock the playlist in, then I have to figure out the transitions and how everything flows because I’m very, very critical of, you can have a 10-song playlist but if song 2 and song 8 are in the wrong placement, the playlist can sound terrible.”

Fantasy Football After Action Report: Week 5

Photo courtesy of Military Families Magazine.

Toussaint’s meticulous nature was instilled in him at military school in Missouri. His parents enrolled him for grades 6 to 11 in response to behavioral issues he experienced as a kid. He said his dad thought the discipline and structure would be helpful, and in fact, he has leaned on the principles ever since.

After graduation he pursued audio and video production — skills that also proved useful as he climbed the ranks of the fitness industry.

“I was that kid that graduated high school and went to college just to buy time and to please my parents, knowing that wasn’t really the general direction I wanted to go. But then again, I had no direction — I had no idea of what I wanted to do. While I was up in school, my car was stolen and I kind of went through this weird, dark depression stage that eventually had me come back to East Hampton,” he said.

He was introduced to the bike when he started working as a maintenance worker at an indoor cycling studio. Toussaint says he approached the owner about an opportunity to audition.

“I would listen to the instructors teaching through the door and literally get inspiration based off their playlist and based off what they were saying. At the time, I was never even on a cycling bike. So, I walked into work and asked the owner, who is now my life mentor, I asked him, ‘hey, can I be an instructor?'” Toussaint said.

Fantasy Football After Action Report: Week 5

Photo courtesy of Military Families Magazine.

The combination of training from military school and years in the marching band made him proficient at formulating a script for classes, attributes he said would tie all of his capabilities into one useful package.

“I literally went from one week mopping floors to the next week teaching a class,” he added.

That was in 2013 and he has since taught around the U.S. and opened a studio in Dubai before landing at Peloton. And now he finds himself among an elite group of instructors pushing onlookers through the current COVID-19 pandemic. As people were forced into isolation, Peloton became a gathering place for novice and advanced riders to bond over a common need for connection. The company also offers yoga, meditation, and boot camp, among other classes.

“Honestly, it’s that discipline over distraction mindset. It’s that military mindset which has honestly pushed me through this. It’s essentially the people who are on the frontlines — medical workers, police officers, things like that who are on the frontline right now — I kind of view what we’re doing as a service to the people. Because everybody’s at home, I feel like I’m obligated as an instructor and as a person in a position that can provide light to others, that I must,” he said.

Though Peloton is structured as an in-home program, instructors logistically perform workouts from studios in New York and the United Kingdom. That is until the coronavirus impacted operations and its team had to get creative on how to deliver its live programming. Toussaint and his fellow instructors are now offering classes live from their own homes, or through a pivot he would describe as adapting and overcoming.

“Throughout these tough days there’s absolutely light at the end of the tunnel. We’re going to get through this together. We just have to stick together as a family, as a unit, and I think that right now, more than ever, you just have to really have hope. The support from one another will be a strong enough foundation to make sure we get through this. We will come out stronger on the opposite side,” Toussaint said.

Ready to lock and load? Follow Alex Toussaint on Instagram for messages of motivation and check out Peloton’s range of classes including the 90-day free trial for new users who sign up by April 30.

This article originally appeared on Military Families Magazine. Follow @MilFamiliesMag on Twitter.

MIGHTY FIT

5 reasons why you should always keep a workout journal

Often times, you’ll be working out at the gym and notice a few people writing in these small books when they finish a set. You might think they are writing some sort of story, but chances are they’re keeping a personal journal of their workout progress.

Similar to a having a diary, many gym-goers like to record various aspects of their workouts like how many reps they managed to complete, the exact weight on the bar, and how the exercise felt afterward.

Using a journal is an excellent tool to track all sorts of personal progress. If you’ve never considered tracing your fitness path, we compiled a few reasons that just might make you reconsider it as a valuable option in your life.


Also Read: 7 of the most common mistakes you’re making in the gym

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Document personal records

Whether you have a goal in mind, like lifting competitively, or just because you enjoy working out, accurately recording your gains is a stable way to track your improvements. Plus, if you’re going to brag about how much you lift, it helps to have it in writing.

Track your workouts

This sounds obvious, right? It may be hard to believe, but sometimes people forget what muscles groups they’ve worked on earlier in the week. Sure they hit triceps on Tuesday, but did they do pull-down or extension movements? Although most people don’t care about this type of record keeping, others find it to be a time-saving practice.

When most patrons enter the gym, they warm up, work out a specific muscle group, record the result, finish up, and then they leave. In the following week, they might check to see how many reps per set they were able to do during a particular exercise.

This week that weight may not feel so heavy. Because of recording that data, they know why: it’s time to add on!

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Record weight loss

Fitness is all about continually setting goals and breaking them. Recording your weekly weight loss is an excellent indication that your workouts and diet plan are being effective. If you don’t see improvements, you may have to look for flaws in your lifestyle and adjust them.

Debrief yourself

You know your body better than anyone else. By using your personal journal to debrief yourself, you can track what exercises you felt were the easiest and which ones you struggled with. This doesn’t mean you halt doing those movements that you thought were too hard.

It’s quite the opposite actually.

You should practice those physical motions you had a tough time with to strengthen your body. Fitness is all about setting goals and breaking right past them.

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Track your calories

One of the biggest fitness mistakes people make is eating too many calories per day. Then, when they go on a diet, they make the critical error of lowering their calories by too much. By tracking your calories, both in-and-out, you’ll be able to manage your calorie intake more efficiently than just by simply guessing.

MIGHTY FIT

4 of the top reasons this diet is a must for Veterans

Veterans tend to fall off the wagon pretty hard when it comes to fitness. That isn’t to say we are universally fat or unfit, it’s actually quite the opposite. Most veterans have a level of fitness and capability from our days of service that doesn’t quickly fade away.

But many veterans do tend to relax from once-stringent standards once we walk away from the uniform. Relaxing on those standards is often a slippery slope that leads us further and further away from our formerly steel-cut, active-duty body and closer to health problems.

If you’re one of the many who have gone from fit to sh*t and you’re looking to rebound quickly, don’t fret! There’s a new kid on the block and he’s showing lots of promise. Below, you’ll find a few of the absolute best reasons you should give the ketogenic diet a try sooner rather than later.


Also Read: 10 top fitness YouTubers who are Veterans

Fantasy Football After Action Report: Week 5

All the food is the same… but different.

But first, what is Keto?

The ketogenic diet, at its core, is a high-fat, low-carb diet. That’s it. The idea is that by restricting the amount of carbohydrates you consume, you force your body to look for other sources of fuel to burn for energy. This scouring results in your body attacking your stored fat, eventually causing you to drop the pounds.

Fantasy Football After Action Report: Week 5

Air Force Master Sgt. Lajuan P. Fuller amidst killing another workout.

(U.S. Air Force photo by Airman 1st Class Heather Hayward)

4. You’ll get results fast.

Since your body will not have its normal and preferred source of fuel (carbs), you’ll drop a considerable amount of water weight very quickly. It isn’t uncommon for new keto practitioners to drop six to nine pounds in the first week or two.

Even though most of this drop is pure water weight, you can expect to have a generally slimmer look. All the places that hold water will appear less bloated. Now, don’t expect to go from 30 percent body fat to a six pack in a week, but you can definitely expect your clothes to fit better.

Fantasy Football After Action Report: Week 5

Unleash the power within.

3. High-fat diets can actually make you much healthier.

When I was first introduced to the keto diet, my knee-jerk reaction was to question how a high-fat diet could actually lower cholesterol, blood pressure, and blood sugar levels.

A ketogenic diet encourages the consumption of healthy fats, otherwise known as high-density lipoproteins. HDL transports cholesterol around the body while simultaneously collecting unused cholesterol and delivering it to the liver for disposal.

HDL is, essentially, the neighborhood watch of your bloodstream.

2. Fat adaptation.

There are a couple of terms you will hear tossed around in the world of keto. Those terms are ‘ketosis’ and ‘fat-adapted.’

Being “in ketosis” means your body is breaking down fatty acids and producing acetoacetate. When you use one of the many tools available to check and see if you’re in a ketogenic state, it’s looking for acetoacetate in your urine. Your body is looking for alternative fuel sources and, most times, this is when people experience what some call a “ketogenic flu.”

Being fat-adapted, on the other hand, means your body has gone without excess carbohydrates long enough to become an efficient machine at using fat as fuel instead of carbs. This is when you no longer feel the adverse affects of a ketogenic diet and your body is ready to use up this new type of fuel. There may times in which you take in enough carbs to exit ketosis (it happens), but it takes more than a single cheat day to undo being fat-adapted.

It sounds similar and, truthfully, it is. The key difference is the efficiency of fat-adaptation over ketosis.

Fantasy Football After Action Report: Week 5

Never too late to get that military body back.

(Photo by Airman 1st Class Jarrod Grammel)

1. Get your best body — and your life — back.

As a veteran, you’ve been through some sh*t. You’ve seen some things and experienced some things that have made you forever different. For many of us, it just takes the right motivation to get you rolling — and once you’re going, nothing will stop you.

This diet could get you back in the health and fitness game — and that alone makes it worth a look!

MIGHTY FIT

Here’s what happens to a troop when they go without sleep

Most service members deal with pretty crappy working hours while on deployment. We wake up for patrol when we’re supposed to and attempt to rack out when we don’t have anything else going on for the day. Sure, you’ll hear some hard-asses out there say that “sleeping is a crutch” as they man the front lines, trying to stay up as long as they possibly can — just in case.

Since a firefight can break out at any moment, many of us to have to go days without even taking a nap. We know that going without sleep can make us cranky, but, biologically, that’s the least of your worries.


Various studies have shown that a lack of sleep will prevent our brains from making new memories.

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Prohibiting our bodies from getting proper rest increases the production of beta-amyloid, a protein associated with Alzheimer’s disease. Unfortunately, when we don’t give ourselves time to achieve deep sleep, our brains are unable to wash away the unwanted proteins from our noodles. The more this protein builds up, the higher your chances of developing dementia later in life.

In fact, because of all the risks associated with this protein, the World Health Organization has even labeled nighttime work as a possible occupational carcinogen.

Sleep deprivation also affects our reproductive and immune systems, as well as reduces our testosterone levels.

That’s not good.

According to Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, once you’ve been awake for more than 16 hours, mental and physiological deterioration of the body begins. After 20 hours, the human mental capacity becomes impaired — similar to the level of being legally drunk behind the wheel of a car.

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Professor Walker recommends getting eight hours of sleep for ever 16 hours spent awake in order to repair the damage our bodies take from being awake.

Check out the Tech Insider‘s video below to hear, directly from Prof. Walker, how you should be sleeping.

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