Muscle soreness is a function of waste accumulating in your muscles, and does not relate to actual muscle growth directly. DOMS is often believed to be the result of lactic acid building up in the muscle, but this is not true. Lactic acid leaves the muscles within a few hours of working out and does not explain the feeling of soreness 24 to 72 hours after a workout.
Exercise that produces growth of muscles, also known as GAINZ, such as lifting, is typically associated with soreness, but aerobic endurance exercise such as running a marathon can also produce significant soreness with no gains in muscle size. Just ask any Kenyan runner what size skinny jeans they wear, and you’ll learn everything you need to know about distance running and #assgainz.
On the other hand, bodybuilders are able to increase mass in all muscles, not just muscles that are prone to DOMS. They talk about how certain muscles almost always get sore, while others nearly never do. Nevertheless, there is marked growth in all their muscles. This fact further discredits the idea that you need to be sore the day after a workout in order to have initiated growth.
Kryptonians don’t get sore. If you’re from krypton, you can stop reading now.
The pain caused by muscle soreness isn’t even the worst side effect. What happens to your follow-on workouts is. You shrivel into non-existence like Benjamin Button.
Not actually, but you will feel like your muscles are eating themselves from missed workouts.
Increased DOMS decreases the frequency of your workouts, which reduces overall total volume, which allows for less growth. In other words, when you’re sore, you want to rest, not workout.
Most normal people are averse to pain of any kind, unlike the masochists that tend to join the military. If the first workout back in the gym causes extreme soreness, the chances of getting back in the gym are slim. Not only is soreness not physically beneficial but it is also mentally detrimental.
One workout a week will make you so weak even pickles will beat you.
Let’s make the assumption you aren’t a mental midget, and a little soreness won’t keep you out of the gym. Even if you make it in the door, your ability to workout will be negatively affected by the soreness you caused yesterday. Some studies have shown that exercise form breaks down from soreness, which then leads to reduced muscle activation and fewer gains.
Fewer gains over time kills motivation. If your goal is to get bigger, but you still look like your little brother after months in the gym, you will be less likely to adhere to your plan and more likely to stop going altogether.
No one has gotten bigger on one workout a week. I often see people trying to get by on this model. They workout on Monday, are sore till Thursday, Friday is time to party, and the weekend is time to “rest.” Before you know it, Monday rolls around, and you’ve only trained one out of seven days.
Frequency is a major factor in getting in better shape. The minimum frequency for most people is two to three days a week. Excessive DOMS destroys this template.
Having a plan is the best way to guarantee gainz and limit soreness.
Keep a high frequency of weekly workouts, where your total weekly number of sets and reps is spread out, instead of all on one day.
Only change your exercise selection when your current exercises stop making you stronger. Forget the idea of “muscle confusion”; it’s complete BS and will make you more sore than is necessary for growth. Each week try to lift 2.5-5 more lbs than you did last week. Once you can’t do that anymore, choose new exercises.
Exercising to failure every set of every exercise will cause soreness but will not necessarily cause more growth than if you stop 1-2 reps short of failure. Lift smarter: at 80-90% of your max weight, you will get the same gains you would at 100% AND will guarantee that you can get in the gym tomorrow instead of being too sore to sh*t right.
For an ordinary man, ‘Manila John’ Basilone did extraordinary things. Despite a short life, Basilone accomplished great acts of heroism and patriotism. Born on Nov. 4, 1916, in Ruritan, New York, Basilone would go on to become the first U.S. Marine of enlisted rank to earn the Medal of Honor during World War II. He was also the only enlisted Marine to earn the Navy Cross posthumously.
Basilone hadn’t begun his career in the Marine Corps. Basilone enlisted in the U.S. Army just before his 18th birthday in 1934. He was sent to the Philippines as an infantryman from 1934 to 1937. While in the (at the time) U.S. colony, Basilone became a champion boxer and fell in love with his style of life there. Three years after his return to the United States, Basilone enlisted in the Army, thinking he would be more likely to return to the Philippines in that service. His Marine service did take him to the Far East, but, sadly, he never saw his beloved Manila again.
After Pearl Harbor, the U.S. joined the fight against Nazi Germany, Imperial Japan and Fascist Italy. America’s late entry into WWII has drawn criticism, but there was no doubt that once America joined it came with full force. Basilone’s unit (1st Battalion, 7th Marines, 1st Marine Division) soon found themselves in the thick of the fighting defending the island of Guadalcanal. Guadalcanal was where this ordinary man’s extraordinary courage first showed itself.
Guadalcanal was as rough a posting as any soldier could want, or fear. Sited well within Japan’s emerging empire, it was vital to the Americans–and the Japanese wanted them out. Allied forces had captured an airstrip at Henderson Field, which allowed Allied aircraft to strike Japanese forces. In response, the Japanese naval force known as the Tokyo Express regularly bombarded the airfield and American positions. The fight for Guadalcanal was long and bloody. Basilone was smack in the middle of it.
During Oct. 24-25 in 1942, the Marines faced a frontal assault from over 3,000 Japanese troops of the Sendai Division. The Japanese, probably World War II’s best jungle fighters, attacked in typical Samurai fashion. The troops regarded death in battle as something to aspire to, not fear. Commanding two machine gun sections, Basilone readily obliged their aspirations. The citation for his Congressional Medal of Honor described his efforts in the battle.
“In a fierce frontal attack with the Japanese blasting his guns with grenades and mortar fire, one of Sgt. Basilone’s sections, with its guncrews, was put out of action, leaving only two men able to carry on. Moving an extra gun into position, he placed it in action, then, under continual fire, repaired another and personally manned it, gallantly holding his line until replacements arrived.”
A brave effort indeed, but ‘Manila John’ wasn’t finished yet. His citation continues:
“A little later, with ammunition critically low and the supply lines cut off, Sgt. Basilone, at great risk of his life and in the face of continued enemy attack, battled his way through enemy lines with urgently needed shells for his gunners, thereby contributing in large measure to the virtual annihilation of a Japanese regiment.”
Thirty-eight bodies were left around the gun that Basilone had personally manned. His mission to collect ammunition for his gunners saw him fighting through Japanese lines on foot both ways, using a pistol. Not surprisingly, his commander Lieutenant-Colonel Lewis ‘Chesty’ Fuller recommended Basilone receive the Congressional Medal of Honor. It was well deserved.
Newly promoted to Gunnery Sergeant Basilone, CMH, USMC, he was sent home for publicity tours, using his celebrity status. He wasn’t happy. Like many soldiers, Basilone disliked celebrity and hero-worship. Like many Marines, he said as much. Within months, he requested re-assignment to the Pacific. The Corps refused, offering a commission and a safe posting stateside.
His national war bond tour had earned him ticker-tape parades, newsreel coverage, and a spot in Life magazine, but he wanted to be in the front line with his fellow Marines. He reportedly said, “I’m just a plain soldier and want to stay one. I ain’t no officer and I ain’t no museum piece. I belong back with my outfit.”
Eventually, the Corps relented. Basilone went to Camp Pendleton to train for combat in the Pacific. There he met his wife, fellow Marine Sergeant Lena Mae Riggi, who became Mrs. Basilone in July 1944. In December, Basilone returned to the Pacific, headed for Iwo Jima. He never saw his wife again.
Iwo Jima was a bloodbath. Over 20,000 Japanese troops defended it: Only about 200 of them are known to have survived. The Marine Corps suffered nearly 26,000 casualties, of whom nearly 7,000 were killed in action. On the first day of the invasion, Gunnery Sergeant John Basilone, CMH, USMC became one of the fatal casualties.
Attacking the Japanese-held Airfield One on Feb. 19, 1945, Basilone was killed. By then he’d already risked his life pushing two bogged-down Sherman tanks out of mud, by hand, and had killed numerous Japanese soldiers. According to his Navy Cross citation:
‘In the forefront of the assault at all times, [Basilone] pushed forward with dauntless courage and iron determination until, moving upon the edge of the airfield, he fell, instantly killed by a bursting mortar shell.’
He was 28 years old. Basilone’s actions just before his death would posthumously earn him a Navy Cross and Purple Heart. Basilone was the only Marine who was awarded these three major citations (Navy Cross, Purple Heart, and Medal of Honor) during World War II.
Basilone’s wife, Lena Mae, never remarried. She died in 1999 and was buried wearing her wedding ring. Aside from numerous decorations, Basilone received other honors. The U.S. Navy named a destroyer after him in 1945, which Lena Mae christened. Another USS John Basilone is scheduled for commission in 2019. He also appeared in the ‘Distinguished Marines’ postage stamp series and was a central character in the HBO series The Pacific.
The U.S. Marine Corps still consider him a soldier’s soldier, a Marine’s Marine. He lies beside many of America’s heroes in Arlington National Cemetery. You can find Basilone’s grave in section 12, Grave 384.
Green Berets, SEALs, MARSOC — these are all well-known operator groups in the United States military. But not many know much about the Rhodesian Selous Scouts.
Named after the famous hunter Fredrick Selous, they possess the teamwork mindset of the Rhodesian Light Infantry and the skills of the Rhodeisan Special Air Service; but with harder training requirements than both, the Selous Scouts became monumental in anti-terrorist operations.
The selection process was so difficult that the recruits wouldn’t believe the instructors when they were informed they had passed.
Their boot camp was named “Wafa Wafa Wasara Wasara” which is Shona for, “Who dies — dies, who survives — remains.”
4. Extensive Training
The Selous Scouts were raised as a special forces regiment when Rhodesia was facing a terrorist threat that was armed by the Soviet Union to eliminate many European colonies in Africa. The Scouts’ mission was the clandestine elimination of these threats both in and out of Rhodesia.
For this purpose, they were not only taught tracking and survival, but they were also trained by former terrorists in the language, songs, and mannerisms of their enemies on top of learning to parachute.
3. Expert survival skills
Selous Scouts were trained to hunt and forage for their own food and water supplies.
Their survival skills allowed them to operate without external support.
2. Could shoot targets in rapid succession — without looking
Trained to shoot well-known enemy hiding spots, they eventually became so skilled that they no longer needed to look at their targets in order to hit them.
Selous Scouts went out in 5-10 man teams, which meant they were always outnumbered against their enemies, but their training proved to be more efficient, allowing them to inflict a high number of enemy casualties.
*Bonus* Infiltrated enemy units just to eliminate them
After being trained by former terrorists, Selous Scouts were capable of infiltrating enemy terrorist units by joining their factions. These scouts would eventually turn on the terrorists, capitalizing the elements of surprise and shock to mitigate the cells.
Other times, Selous Scouts would infiltrate enemy encampments and “expose” themselves by leaving clues behind of scout hiding places and encampments, ultimately leading terrorist troops into deathtraps.
While Rhodesia ultimately fell to the Zimbabwe African National Union, the Selous Scouts remain a monumental example in the world of anti-terrorist operations and helped write the book on being operator AF.
Just as the Super Bowl was about to kick off this Sunday, viewers were treated to an amazing commercial celebrating the 100th anniversary of the NFL. Last season, the NFL broke out its first 100 year celebration commercial which featured an astounding amount of NFL legends playing a black-tie version of “kill the man with the ball.”
This year, the NFL took it outside and showed a kid fielding a kick and running across several NFL stadiums and cities, juking and avoiding tacklers and getting encouragement from various NFL legends telling him to, “Take it to the House Kid!”
We see Jim Brown, Joe Montana, Christian McCaffrey, Drew Brees, Payton Manning, Jerry Rice, and Barry Sanders, among others, as the kid takes the ball and (in an amazing, cool, interactive moment) runs onto the live Super Bowl field to deliver the game ball to the referees.
But there is one part of the vignette which really tugs at the heartstrings. One of the many stadiums the kid runs by is in Phoenix. As he nears, he stops at the statue honoring the late Pat Tillman.
Tillman was a safety for the Arizona Cardinals who famously turned down a .6 million dollar contract shortly after 9/11, so he could serve in the military. He and his brother enlisted in the Army, and Tillman became an Army Ranger. After serving one tour in Iraq, Tillman deployed to Afghanistan, where he was killed on April 24, 2004, in a friendly fire incident.
The homage to Tillman is an emotional moment and an integral part of American history.
On Sunday, February 21st, at approximately 1:19 PM CST, the pilot of American Airlines Flight 2292 was added to the ranks of those who have had an encounter with an unidentified flying object, or as they tend to be known today, an Unidentified Aerial Phenomenon (UAP).
The pilot, nearing the end of a flight from Cincinnati to Phoenix, witnessed a “cylindrical object” fly over his Airbus A320 near Clayton, New Mexico. He radioed air traffic control in Albuquerque with this message:
“Do you have any targets up here? We just had something go right over the top of us – I hate to say this but it looked like a long cylindrical object that almost looked like a cruise missile type of thing – moving really fast right over the top of us.”
The transmission was recorded by Steve Douglass, an investigative journalist, photographer and “self-avowed Stealth Chaser,” as his blog, Deep Black Horizon describes. Douglass has a room full of monitoring equipment that would be the envy of most small airports, as can be seen in his interview with KVII out of Amarillo. Douglass actually found the 20-second transmission while searching for audio of a mayday call from a Denver flight that had an engine catch on fire.
“It was a pure coincidence,” Douglass told The Arizona Republic. “I was just as surprised as everybody else was.”
He said a bit of excitement and elevation in the pilot’s voice caught his attention. Listen to the audio here:
American Airlines was initially dismissive of the claims about the intercepted message after an inquiry by Tyler Rogoway of The War Zone, but then confirmed the incident about 48 hours later with a brief statement:
“Following a debrief with our Flight Crew and additional information received, we can confirm this radio transmission was from American Airlines Flight 2292 on Feb. 21. For any additional questions on this, we encourage you to reach out to the FBI.“
The Federal Aviation Administration (FAA) followed that up on Wednesday:
“A pilot reported seeing an object over New Mexico shortly after noon local time on Sunday, Feb. 21, 2021. FAA air traffic controllers did not see any object in the area on their radarscopes.“
While the parties involved are predictably tight-lipped after such a dangerous event at 36,000 feet, these statements do tell us a couple of things, as noted by Rogoway. The FAA’s statement indicates that this isn’t simply a mishap where two aircraft ended up in the same airspace, and American Airlines referring questions to the FBI adds quite a bit of intrigue, suggesting the need for an investigation beyond the resources of the FAA.
So what was it? For what it’s worth, the spokespeople for all military bases in the area (White Sands Missile Range, Holloman AFB, and Kirtland AFB) have no explanation for what happened. No missile tests and no military flights were in the area according to the military, and Douglass has a log of all activity on Deep Black Horizon that confirms this. The FAA also having nothing on radar pushes this into UFO territory. The Southwest United States is obviously no stranger to bizarre occurrences and unexplained aircraft. A very similar unsolved air mystery was witnessed by multiple pilots over the Sonoran Desert in southern Arizona almost three years ago to the day.
Go back a few more years, to five Navy F/A-18 pilots who told the New York Times about mysterious objects that had “no visible engine or infrared exhaust plumes, but that they could reach 30,000 feet and hypersonic speeds,” as reported in the 2019 article. One encounter nearly resulted in a collision and prompted an after-action report from an unnamed pilot.
“These things would be out there all day,” Lt. Ryan Graves, one of the Super Hornet pilots, told the Times. “Keeping an aircraft in the air requires a significant amount of energy. With the speeds we observed, 12 hours in the air is 11 hours longer than we’d expect.”
The videos above were released by the Pentagon last year to “clear up any misconceptions by the public on whether or not the footage that has been circulating was real,” but that seems to have only whetted the appetite of UFO enthusiasts more. Fortunately, a bill that was introduced by Florida Senator Marco Rubio, the Intelligence Authorization Act, was passed last July and includes provisions for the Department of Defense to reveal what they know to Congress about unidentified flying objects by this summer. It is anyone’s guess how much might be revealed, but it definitely bears watching.
While the American Airlines pilot’s description of what he saw is very brief, it is plausible that the “long, cylindrical object” he saw was the same as these “Tic-Tac-shaped” vehicle that these other pilots have described. That said, more details are definitely needed, and there still may be a much more reasonable explanation for the incursion. Let the debate begin as to whether this is extra-terrestrial life, a military smokescreen, or a completely separate scientific phenomenon. Regardless, it is another fascinating event that’s added to the catalogue of the unexplained, and another potential piece of the UFO puzzle that might be closer to being solved soon.
From the American Revolution and beyond, Black service members have had an irreplaceable role in the trajectory and success of the United States military. Their contributions have helped shape the outcome of individual battles and missions, as well as paved the way for changes regarding equality in the armed forces. Here are three service members who each played unique and incredibly important roles during their time in the service.
Gen. Daniel “Chappie” James Jr.
Pilot and instructor of the famous Tuskegee Airmen, history’s first Black military pilots, Gen. James has an untouchable legacy of accomplishments. From the time he was young, Chappie, a nickname gifted by his brother, had always wanted to be a pilot. At 19, he would become a Tuskegee graduate and respected instructor. In July of 1943, as a Second Lieutenant, he became a pilot and member of the Tuskegee Airmen.
His time as a fighter pilot only bolstered his reputation. During the Korean War, he flew over 100 combat missions. He was awarded the Distinguished Flying Cross in 1950, for his leadership over a flight of F-51 Mustangs (a 1947 re-designation of the legendary P-51) during a close air support mission for U.N. troops, which saved U.S. soldiers from a serious and fatal threat.
Following the Korean War, James quickly began rising in the ranks, and by 1967, as a colonel, he became Vice Wing Commander of the Eighth Tactical Fighter Wing in Thailand, and flew 78 combat missions over North Vietnam. The most notable of which being Operation Bolo, which is considered to be one of the most successful tactical missions against Vietnamese fighter forces during that time.
In addition to all of James’s war efforts, he made an important impact on issues of racial equality, both within and outside of the military. One of his first assignments with the Tuskegee Airmen involved training in B-25 Mitchells at the Freeman Field in Indiana. Here, a group of Black service members were arrested and charged with mutiny and disobeying orders when they entered a “white only” officers’ club. When asked to sign an order supporting the need for racial segregation, James, along with 100 other Black officers, refused to do so. James, who was a Lieutenant at the time, was instrumental in aiding communication between those who were arrested and those in the public, in order to bring attention to what was happening. This incident led to Henry Stimson, the Secretary of War at the time, to ban access to facilities based on race, including officers’ clubs.
In 1975, James became the first Black four-star general in the armed forces. He was enshrined in the National Aviation Hall of Fame in 1993. Prior to his death in 1978, he was asked to reflect on his life and service in the United States military, to which he responded, “I’ve fought in three wars and three more wouldn’t be too many to defend my country. I love America and as she has weaknesses or ills, I’ll hold her hand.”
Brig. Gen. Hazel Johnson-Brown
Following President Truman’s ban on segregation and discrimination in the military in 1955, Johnson-Brown joined the U.S. Army, having previously graduated from the Harlem Hospital School of Nursing. She served in the Army from 1955 to 1983, becoming the first Black female Brigadier General in 1979.
Her unparalleled skills as a nurse as well as her leadership capabilities contributed greatly to her successes throughout her career. Her ability to lead was evident when, over time, she was named both Director of the Walter Reed Army Institute School of Nursing as well as Chief Army Nurse in South Korea. She was also named the first Black Chief of the United States Army Nursing Corps, which granted her the distinguished responsibility of not only overseeing 7,000 Army nurses, but also the entirety of eight Army medical centers, 56 community hospitals, and 143 freestanding clinics both in the United States and around the world.
During her time in the Army, she received numerous awards and recognition for her work and contributions. Among them were the Army Commendation Medal, Distinguished Service Medal, Meritorious Service Award, Legion of Merit as well as being named Army Nurse of the Year twice. Her time in the service was spent at a variety of medical facilities, some of the most notable being Valley Forge General Hospital and the 8169 Hospital, Camp Zama, Japan.
Johnson-Brown’s ability to lead and inspire continued in her life as a civilian following retirement. She was a professor of nursing at Georgetown University, as well as George Mason University in Virginia, where she played a large role in developing and implementing the Center for Health Policy, which aimed not only to educate nurses in health policy and policy design, but to also actively involve them in the process.
She was also an advocate for racial equality, and was said by many to have challenged the inequalities she witnessed. In reference to a recent promotion, Johnson-Brown was asked about the potential impact of her race on her advancement, to which she responded “Race is an incidence of birth. I hope the criterion for selection didn’t include race but competence.”
Doris “Dorie” Miller
A perfect example of an unsung hero, Dorie Miller’s bravery and actions during the attack on Pearl Harbor saved countless lives and helped change history. As a means to provide more financial stability for his family, Miller enlisted in the Navy in 1939. He received training in Virginia and was promoted to Mess Attendant Third Class which, due to existing segregation in the Navy, was one of the few ranks afforded to Black service members at the time.
In 1940, Miller was transferred from the USS Pyro, to the USS West Virginia, which was where he was on December 7th, 1941. What was a normal work day for him, which began with gathering laundry, quickly shifted to what would become his defining moment. Upon hearing an alarm sound, Miller then went to his assigned battle station, which had already been destroyed by a torpedo, so he returned to seek reassignment.
Since Miller had the well known reputation of being the ships heavy-weight boxing champion, he was tasked with helping wounded soldiers to safety, which included the ship’s commanding officer, Capt. Mervyn Sharp Bennion, who had been severely injured.
Following that, Miller was ordered to begin feeding ammunition into an unmanned .50-caliber Browning machine gun, despite having never been trained to use them due to his rank. He manned not one but two of these weapons until he ran out of ammunition and the USS West Virginia began to sink. He was one of the last three men to abandon ship.
In recognition of his actions and heroism, Miller was awarded the Navy Cross, by Commander of the Pacific Fleet, Fleet Admiral Chester W. Nimitz. At the time, this was the third-highest combat related Naval award, and Miller was the first Black sailor to be awarded the medal. He was also the recipient of a Purple Heart, World War II Victory Medal, Asiatic-Pacifc Campaign Medal and the American Defense Service Medal.
While it has never been definitively proven just how tactically effective Miller’s manning of weapons was, his dedication to protection and service in the face of adversity is what makes him such an integral part of history. Miller continued his service until November 24th, 1943, when he and two-thirds of the crew of the USS Liscome Bay died or went missing following a Japanese torpedo strike. The USS Miller, a U.S. Navy Knox class destroyer, was launched in 1972, with its name honoring Dorie.
For the more than 19 million veterans currently living in the United States, where you live can be essential to your access to healthcare, good employment, and a strong quality of life.
WalletHub recently conducted a report of the best US cities for veterans, analyzing 20 key indicators of livability, affordability, and veteran-friendliness. The study then provided rankings — out of 100 — for each category.
Employment rankings took into account the number of veteran-owned businesses per veteran population and opportunities for job growth, as well as the availability of jobs that utilize military-learned skills. Economy rankings considered factors such as the median veteran income and veteran homelessness rates, while quality of life was determined by analyzing veteran population, restaurants with military discounts, and more.
The study found that Tampa, Florida, triumphed as the best major US city for veterans, earning a total score of 72.44 out of a possible 100. Boston, Massachusetts, despite ranking at No. 68 overall, earned the highest ranking for veteran employment.
Keep reading to find out the top 25 best US cities for veterans.
For Marines, doing twenty solid pull-ups is literally good for your career. Each time your chin crosses the bar’s threshold is five more points added to your physical fitness test score. That’s huge for any jarhead looking to get promoted. Plus, they’re just a great measure of how strong you are.
Pull-ups are a great equalizer. Yeah, you may be able to lift a ton, but if you aren’t lean, all that extra weight can hold you down while trying to pull yourself up. And if you think you’ve got it made because you’re skinny, you’ll quickly remember how important it is to be strong as your body flails around below the bar like a worm on a hook.
It takes discipline to master this exercise classic. So, to help elevate you young Devil Dogs, here are a few simple steps that’ll make you more capable on the bar during a PFT — and throughout life in general.
Photo by Stew Smith
Sounds like common sense, but very few people actually stretch on a regular basis. And if they do, chances are they’re not doing it very well. Understand that stretching leads to increased muscle control, enhanced range of motion, and improves circulation by upping blood flow to the muscles.
This is everything a body needs to perform and recover from exercise. It’ll make you feel better, both now and later.
There’s no disgrace in a red face — but try to breathe a little.
2. Take it slow
How many times have you seen a Marine who said they can do sixteen pull-ups — but when they get on the bar, it’s a fury of swinging and kipping that ends in a red-faced warrior collapsing to the ground without having done a single real pull-up? One day, they’ll find themselves being monitored by Sgt. Strict and not have even one of those reps counted, leaving them with a less-than-mediocre score. Don’t be that leatherneck.
Instead, practice doing very slow, very strict pull-ups. Count out loud or have a buddy count for you: One full second to pull your chin up and over the bar and three full seconds to lower yourself down to a completely locked-out, dead hang. Breathe and take it slow. Doing this will likely cut your repetitions by half, but don’t be discourage. Stay strict and your strength will increase exponentially.
3. Now kip, baby, kip!
You’ve been humbled by your new number, now it’s time to spread your wings and fly!
When done properly, kipping pull-ups can help you break through performance plateaus, increase overall strength, incorporate back muscles that may otherwise go unused, and increase confidence by inflating your rep count.
Just be sure to wear gloves and do them properly, hands have been known to get torn up doing this exercise. Try alternating, week over week, between doing strict pull-ups and kipping to increase your overall performance.
Is this really necessary?
4. Add weight
When you start feeling comfortable with pull-ups, try adding weight. Start with an empty vest and add on gradually. Doing strict, traditional pull-ups with extra weight will make you feel as light as a feather come kip week and increase your number dramatically.
5. Get some rack time
Sleep is an essential part of the recovery process. All that work you’re putting in will be for nothing if you don’t allow your body the opportunity to rest and repair from the internal, micro trauma taking place in your muscles. If you want to do twenty, then sleep eight — it’s that simple.
photo by Cpl. Kirstin Merrimarahajara
6. Actually do them
Get a calendar. Make a plan. Do it.
No matter how well-crafted your routine may be, if it isn’t a part of your daily routine, then nothing will change. Being fit and strong is a lifelong endeavor that requires every bit of discipline and fortitude as anything else worth attaining. There may be better techniques and smarter methods, but there is no substitute for hard work. If you want to be able to do pull-ups, you must do pull-ups consistently and correctly over a long period of time without interruption.
The U.S. Marine Corps is rooted in tradition, discipline, and legacy — both on and off the battlefield. For their 244th birthday, we put together a short but noble list of badass Devil Dogs that you may not have heard of before!
From Marine Raiders in the Pacific to the Office of Strategic Services (OSS) officers in North Africa to a World Series champion and a Hollywood heartthrob — this list reminds us that Marines are some of the best the United States has to offer.
1. William A. Eddy
William A. Eddy was an enigmatic figure. He was well-traveled, well-spoken, and had knowledge that many Americans during World War II lacked: an immersion in Islamic culture. Eddy was the son of missionaries and spent his childhood in Sidon, Syria (now Lebanon). He later immigrated to the United States and received an education from Princeton University.
At Princeton, Eddy studied 18th-century literature and Islamic customs, and he developed a fascination with “Gulliver’s Travels” from author Jonathan Swift. During World War I, he exchanged academia for bravery when he was awarded the Navy Cross, the Distinguished Service Cross, two Silver Stars, two Purple Hearts, and the French Fourragère as an intelligence officer. The Battle of Belleau Wood left him severely wounded when an explosive shell peppered his hip, an injury that plagued him for life.
Following the war, Eddy took a job teaching English at American University in Cairo, Egypt, and taught basketball and tennis to students after hours. He wrote the first basketball rulebook in Arabic. In 1941, after professors resigned in protest because of his school curriculum, Eddy said, “College presidency is a job with which I am definitely out of love. I want to be a Marine.” A year later he was commissioned as a major in the Marine Corps, and William Donovan — the founder of the OSS — gave him a cover job as a naval attachè. This cover provided him the access needed to lead all Allied Intelligence across North Africa.
In 1944, he resigned from the Marines to pursue a career that would enhance his love for research, writing, and building relationships. President Franklin Roosevelt asked him to become minister plenipotentiary to Saudi Arabia. Since he spent much of his childhood in the Middle East, Eddy was proficient in the Arabic, French, and German languages. All three are spoken in North Africa, which was an asset in his diplomatic career. He once personally acted as a translator between Roosevelt and King Ibn Saud of Saudi Arabia on the deck of a naval destroyer in the Suez Canal. At the time, he was the only person who could speak both English and Arabic.
A year later, he served in Yemen to develop a U.S. treaty despite not being allies. From 1946 to 1947, he served as special assistant to the secretary of state and was in charge of research and intelligence. When Eddy wasn’t pioneering rapports with Middle Eastern leaders, he and his wife, Mary, enjoyed birdwatching, skiing in Switzerland, and aimlessly traveling the deserts of Lebanon and Beirut. In 1962, he died from a sudden illness at 66 years old. Eddy left behind a legacy as an Arabian Knight who secured the U.S.-Saudi alliance, as well as a war hero, intelligence officer, teacher, and diplomat.
2. Evans Carlson “Carlson’s Raiders”
Like many Marines, Evans Carlson gained his education and life experience through intense combat. Military historian John Wukovitz referred to Carlson as “an intellectual who loved combat; a high school dropout who quoted Emerson; a thin, almost fragile-looking man who relished fifty-mile hikes; an officer in a military organization that touted equality among officers and enlisted; a kindly individual with the capacity to kill; the product of small New England towns who sought adventure in vast reaches of the world; a man who believed in decency and love and fairness, but whose actions generated bitterness hatred and empathy.”
After running away from his Vermont home at age 14 and lying about his age at 16, Carlson enlisted in the Army in 1910 and matured as a man in a time of war. His duration in the Army was short, though worth noting because his service in the Pacific resulted in many promotions. He advanced to sergeant major and later was commissioned as a 2nd lieutenant, deploying to Europe just in time for the armistice agreement to be approved. In 1919, he left the Army and mingled around the civilian world before enlisting in the Marine Corps with a reduced rank.
Evans Carlson in uniform with a chest full of medals from his time in 2nd Raider Battalion.
As an officer, Carlson proved himself in Nicaragua with a team of just 12 Marines. They repelled 100 bandits, and he was awarded his first Navy Cross. Later, between 1937 and 1939, he was a witness to the developments of the Chinese army. While living among their forces, Carlson traveled thousands of miles on horseback through difficult terrain. He jotted down his findings and studied the tactics of Japanese foot soldiers. As an author of two books — “The Chinese Army” and “Twin Stars of China” — Carlson was an advocate for the Chinese, who he thought could be an ally in the Pacific against the aggressive Japanese military.
In 1941, he led the 2nd Marine Raider Battalion and called his unit the “Kung-ho (Work Together)” or “Gung-ho Battalion.” Others called them Carlson’s Raiders. He valued each man by their merit, not by their title. Carlson utilized his past experiences from his three trips to China to build rapport with allied-native forces and hit the Japanese in shock-and-awe violence.
While aboard two submarines — the USS Nautilus SS-168 and the USS Argonaut SM-1 — traveling from Pearl Harbor, the Marine Raiders were tasked with a secret mission to attack the island of Butaritari (sometimes referred to as Makin Island). Although they trained for this mission using light rubber boats, Murphy’s Law always has a say in real-world operations. At 3:30 AM, the Raiders launched 20 boats from the submarine — 11 men each — into the heavy surf and rain. Some of the equipment, such as mortars and mission essential supplies, were lost at sea because they weren’t tied down.
Adding to the confusion, one soldier accidentally discharged his weapon, which erased the element of surprise. Carlson phoned the submarine on the radio with a SITREP and said, “Everything lousy.” Alongside legendary Chinese Marine Sergeant Victor Maghakian — who served in the famed Shanghai Municipal Police — the Raiders successfully deceived the Japanese into believing this amphibious landing was the main assault, thus drawing attention from Guadalcanal. For his decisive leadership, Carlson received a Gold Star for his second Navy Cross.
In November, the Carlson’s Raiders reached Guadalcanal and hiked 18 miles through dense jungle foliage. This hike was later called Carlson’s patrol or the long patrol and has since reached legendary battlefield status. Led by native scouts — and in just 29 days — 488 Japanese soldiers were killed, 16 Americans killed in action (KIA), and 18 Americans wounded. The success of the operation was largely due to the guerilla warfare tactics the unit employed, the understanding of the Japanese fight-to-the-death mantra, and the effectiveness of small units and their capabilities.
3. Merritt A. Edson
Merritt A. Edson’s path was similar to Evans Carlson’s. Both were commanders of a Marine Raider Battalion — Edson leading the 1st and Carlson leading the 2nd. Prior to World War II, Edson pursued an aviation career but made the transition as a grunt from 1928 to 1929. During that span, he fought 12 separate ground engagements against Nicaraguan bandits, which earned him his first Navy Cross. This is where his nickname, “Red Mike,” was born because he wore a long, red beard during the fighting. This is also where his platoon of specially trained Marines honed a capability they would use during World War II.
Edson is most notably remembered for his heroism on what was later described as “Edson’s Ridge” (Lunga Ridge) near the captured Japanese airfield later renamed Henderson Field on Guadalcanal on Sept. 13-14, 1942. Edson’s Raider Battalion, enforced with two companies from the 1st Parachute Regiment, were hunkered down to rest on a warm August evening. A numerically superior force of 2,500 heavily armed and determined Japanese launched an all-out ambush that initially overwhelmed the estimated 800 Marines. Edson called for his men to push back to avoid being overrun.
Merritt “Red Mike” Edson, Medal of Honor Recipient and Marine Raider during World War II.
Edson told his Marines to prepare for their final stand as they began mowing down the waves of charging Japanese soldiers. They effectively repelled the attack, and Edson’s fierce leadership was awarded with the Medal of Honor. After World War II, Edson was promoted to major general before retiring from the military in 1947. However, his service didn’t end there — he became the first commissioner of the Vermont State Police, the state in which he grew up. The state police uniform was modeled after the Marines, and the troopers were structured in a paramilitary-type ranking system. When Bennington College student Paula Weldon disappeared in 1946, Edson helped establish the Department of Public Safety. The case has remained unsolved, but it was a driving force in creating an organization to effectively solve crimes in a unified manner rather than allocating help from outside state and federal resources.
Edson’s practices and innovation in the police force encouraged other departments and agencies to follow suit. In 1948, the first state police radio system allowed stations and patrol cars to communicate with each other. And in 1949, an Identification and Records Division was established, which ultimately changed the future of policing. After four years of dedicated service, Edson retired in 1951. Four years later, he committed suicide by carbonmonoxide poisoning in the garage of his home in Washington, D.C. At the time, he was working for the National Rifle Association.
4. Sterling Hayden
To his fellow Marines, Hollywood heartthrob Sterling Hayden was known by his alias, John Hamilton. At age 22, Hayden had already secured a master’s certificate in sailing, and his passion was at sea. He used his acting career to fund his adventurous sea voyages. “I just laughed it off at the time,” he said in an interview in 1972. “But a year or so later, when I had finally managed to buy my own ship only to see her irreparably damaged on her first voyage, a few months in Hollywood seemed like a quick and easy way to get enough dough and buy another one.”
Hayden thought his acting chops were lacking and was waiting for someone to tap him on the shoulder and ask what he was doing there. Others, especially women, saw a 6-foot-4, blonde, and handsome character actor with a soft smile who was easy on the eyes. He married British actress Madeleine Carroll, who was known for her roles in Alfred Hitchcock’s “39 Steps” and “Secret Agent.” The pair were a fair match as both had resentments about Hollywood, but for Hayden, who grew up idolizing World War I ace fighter pilot Eddie Rickenbacker, more adventures were waiting. He was commissioned as a 2nd lieutenant in the Marines during World War II as a secret intelligence and paramilitary organization was being created for which they were in search of Marines with advanced skills.
Sterling Hayden at the helm of the Wanderer.
(Photo courtesy of Sausalito Historical Society.)
In order to operate undercover at the OSS, he adopted an alias, which was common practice for OSS officers. As John Hamiliton, Hayden was sent to commando school in Britain to learn parachute skills and tradecraft from the Special Operations Executive (SOE). He then assumed his pastime as a sailor, except this time he was running guns through German-patrolled waters to Josip Broz Tito’s partisan forces in Yugoslavia. From Christmas Eve 1943 to Jan. 2, 1944, Captain Hamilton operated clandestine missions through hazardous waters and scouted enemy positions for reconnaissance. He was awarded the Silver Star for his actions.
When Hamilton first met OSS officers, he said it was “the first time since joining the OSS that I was associated with men who were actually doing a job.” Hamilton later sailed another mission carrying food and nourishment to the Yugoslav people, who were cut off from outside assistance. Captaining a 50-foot Italian fishing vessel, their crew crept through the Adriatic Sea off the Albanian coast completely unarmed. Between February and April, they made 10 trips. Hayden later commented: “By plunging through the Allied minefield late of an afternoon a schooner always had a fighting chance of reaching Vis at dawn—barely in time to be backed into a precipitous cove where she could be hastily camouflaged with pine boughs festooned in her rigging, unloaded the following night, the camouflage repeated, and then driven toward Italy as soon as the weather served.”
In the summer, he was tasked with transporting 40 tons of explosives near the shores of Croatia, but the mission was passed to the SOE at the last minute. When the war ended, Hayden returned to his old habits, sailing the world with legendary seafarer Spike Africa and his children, writing of his adventures in his popular autobiography “Wanderer” and his novel “Voyage,” and acting in popular movies. He appeared in “The Godfather” as the chief of police and in Stanley Kubrick’s “The Killing” and “Dr. Strangelove.” He died in 1986 at age 70.
5. Hank Bauer
Hank Bauer was a New York Yankees all-star who played on the same team as baseball icons Joe DiMaggio, Yogi Berra, and Mickey Mantle. One sportswriter described him as having “a face like a clenched fist.” Bauer holds the record for the longest hitting streak in World Series history, with at least one hit in 17 consecutive games. He is also a World Series Champion, both as a player and as a manager for the Baltimore Orioles.
Despite all his success as an athlete, Bauer said his brother, Herman, who was killed in action in France in 1944 during World War II, was the family’s best player. Like his brother, Bauer served during the war, but with the elite unit known as the Marine Raiders. While serving with the 4th Raider Battalion in the Pacific, Bauer’s immune system had a problem with malaria — or that’s what outsiders would tell you, since he contracted and fought the disease 23 times. This was largely due to his stubbornness as he refused to take atabrine pills to prevent it.
Bauer saw action on the islands of New Georgia, located north of Guadalcanal, and he recalled it as “indescribable — the worst [place he had] ever seen.” As the Marines island-hopped across the Pacific, Bauer was wounded by shrapnel on two separate occasions. During the Battle of Okinawa, Bauer was the platoon leader for 64 Marines. Only six of them survived the hellacious fighting. In 32 months of combat, he was awarded two Bronze Stars and two Purple Hearts.
Steve Fredericks, one of the Marines in Bauer’s platoon, said, “On Guadalcanal when things quieted down, he had a baseball glove and I’d go out and have a catch with him. You could tell he played, but it didn’t enter my mind [that he could be professional]. When I got back to the states I heard him on the radio and watched him on TV. But it didn’t surprise me; he was built. He was all muscle. He was a strong man.”
Remembering D-Day with World War II Vets in Normandy
It’s important for veterans to follow their dreams after they leave the service. Uncle Sam instilled in us veterans the drive we need to stand on top in this dog-eat-dog world, and it’d be a damned shame to skip out on putting that drive to work. After all, we weren’t told to knock politely on opportunity’s door — we were taught to breach it.
If you want a prime example of what hard work, talent, and dedication gets you, look no further than Gethen Jenkins, a Marine Corps veteran and one of the best damn musicians to break into the outlaw country music scene.
Born to a military family in West Virginia and raised in a rural Indian village in Alaska, Jenkins enlisted in the United States Marine Corps and served honorably for eight years, including a 2003 deployment to Iraq. When he finally left the service, he stayed around Twentynine Palms, California, and began pursuing his dream of playing country music.
Jenkins grew up around country. Ever since he was a kid, he’s been playing the guitar and writing his own music. So, becoming a professional musician was the natural next step for him. And so, he set to be like the great outlaw country stars of the past.
He met the guys that would later join in him becoming The Freightshakers at a bar in Long Beach. As coincidence would have it, they were looking for a singer to complete their outfit. Jenkins got the gig the very next day. Where the Honkytonk Belongs, a song from the album of the same name, was their first hit.
Take a listen.
His style is a unique blend of his inspirations, from bluegrass to honkytonk to outlaw. Since their formation, Jenkins and the Freightshakers have played over 1,000 gigs and have earned a number of accolades, including the 2015 Ameripolitan Music Award for Best Outlaw Group, the 2017 California Country Awards for Best Male Vocalist and Best Album, and LA Weekly even named Jenkins “2018’s Best Outlaw Country Artist.”
And they’re just getting started. Their next album, produced by the legendary Vance Powell, will be called Western Gold. Jenkins wrote or co-wrote every song on the album. It is set to drop sometime next year.
The song, Bottle In My Hand, was released last summer and is the first single off the upcoming album.
And, while we’re at it, go ahead and listen to this cover of Lynyrd Skynyrd’s Simple Man because it’s just too good not to.
The cover works so well because it’s a natural fit. Longtime drummer and songwriter for Skynyrd, Artimus Pyle, also served in the Marines in the late 60s before entering the world of professional musicianship.
That same foundation is what’s going to propels Jenkins’ career, we’re sure of it.
Turkey held a flamboyant and bizarre ceremony to celebrate its first F-35 Lightning II joint strike fighters, but if the US Senate has its way, those two fighters will be the only ones they get.
Turkey, as well as a host of other US allies, are awaiting the F-35 to replace aging fleets of Cold War-era warplanes and bring them into a networked, futuristic style of aerial combat.
Upon receiving its first-ever F-35s from the US, Turkey held a memorable celebration that gave viewers a “taste of Turkey’s rich heritage and diverse culture,” with a long intro song that depicted skydivers, birds, and ended with a man dressed as a bird or plane doing an aviation-themed dance.
But after the curtain rolled back on Turkey’s single F-35, and Turkey’s military leaders expressed hope for a powerful and networked new air force, a major question remains: Will Turkey even get its promised 100 F-35s?
Turkey took part in building the F-35, as did many countries. It’s an important NATO ally positioned as a bridge between east and west. The US bases airmen and nuclear weapons in Turkey, but lately, the relationship has soured.
(U.S. Air Force photo by Staff Sgt. Joely Santiago)
There’s deep concerns in the US over Turkey’s human rights record, Turkish President Tayyip Erdogan authoritarian regime, and Turkey’s recent interest in Russian missile defenses.
Turkey is on track to buy Russia’s S-400 missile defense system.
If Turkey owned the F-35 and the S-400, it would give Russia a window into NATO’s missile defense network and the F-35’s next-generation capabilities. Basically, as NATO is an alliance formed to counter Russia, letting Russia patch in would defeat the purpose and possibly blunt the military edge of the most expensive weapons system ever built.
For that reason, and human rights concerns, the US Senate wrote into its Fiscal Year 2019 National Defense Authorization Act that it wanted Turkey’s F-35s held back.
Lockheed Martin officials said they still expected the sale to go through and the planes to be delivered, but if the House backs up the Senate, and Trump approves, Turkey could be stuck with only two F-35s for a long time.
Potentially, Turkey may be persuaded by the US to give up on its S-400 purchase from Russia, but it’s also possible that a scorned Turkey will go through with the purchase and have a single US-made stealth jet networked into Russian technology.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Turkish Defense Minister Hulusi Akar has said the country will begin the installation of Russian-made S-400 antiaircraft missile systems in October 2019, state media reported.
The Anadolu news agency quoted Akar as saying on Oct. 25, 2018, that selected personnel will be sent to Russia to receive training from the beginning of 2019.
Russia’s state arms exporter, Rosoboronexport, had already announced in August 2018 that it will begin delivering its advanced S-400 air-defense systems to Turkey in 2019.
The United States and other NATO member states have voiced concern over Turkey’s purchase of the S-400 missiles.
Turkish Defense Minister Hulusi Akar.
The United States has warned NATO-member Turkey that going through with the purchase could result in Washington imposing sanctions and halting other existing procurements.
Ankara has pressed on with the deal, saying its Western allies had failed to cooperate in its efforts to boost its defense capabilities and that Ankara has had to look outside of the military alliance to meet its needs.
A U.S. Air Force B-52H Stratofortress crew from the 20th Expeditionary Bomb Squadron, stationed at Barksdale Air Force Base, Louisiana, and deployed to Andersen Air Force Base in Guam are being hailed as heroes. The B-52H located the lost crew of an open ocean Polynesian-style canoe after they were missing at sea for six days.
The traditional Pacific Island-style canoe carrying six paddlers had become lost after sailing from nearby Piagailoe Atoll on June 19, 2018. The journey from the atoll to Guam was only supposed to take one day — meaning the paddlers, who had minimal supplies had been missing at sea for nearly a week.
Following the location of the canoers from the USAF B-52H, the six-member crew of the ocean-going canoe rendezvoused with a merchant vessel in the area that was directed to their location to effect rescue. The merchant vessel provided the canoers with water, food and navigational assistance so they could safely return to land.
The eight-engine, long range B-52H bomber joined the search when the crew from Barksdale Air Force Base, La., was on a routine flight during a deployment to Guam. The heavy bomber crew responded to a call from the Coast Guard for assistance in the search on June 25, 2018.
Crew members flying a B-52H Stratofortress assigned to the 20th Expeditionary Bomb Squadron, stationed at Barksdale Air Force Base, La., and deployed to Andersen AFB, Guam, successfully located six passengers who had been missing for six days and relayed their location to the U.S. Coast Guard.
“This was a unique situation for us,” Capt. Sean Simpson, one of the bomber’s crew, said in an Air Force statement. “It’s not every day the B-52 gets called for a search and rescue.”
Initially the crew of the B-52H was unfamiliar with the type of vessel they were searching for. Coast Guard personal compared the small, difficult to spot indigenous canoe with the boat from the Disney cartoon “Moana”. Capt. Simpson told media, “We asked for more details about the vessel and the dispatcher told us, ‘It’s just like the boat from [the Disney film] ‘Moana.'”
The B-52H crew were able to locate the canoe and its crew at sea only three hours after being called into the search and rescue operation.
“We spotted this vessel from about 19,000 feet,” 1st Lt. Jordan Allen told Air Force media in the statement. “It’s really a small miracle that we were able to see it, because there was quite a bit of clouds.”
The lost canoe was located by the crew from one of the B-52H after it was compared to a similar one that appeared in a Disney cartoon.
“Search and rescue isn’t something people typically think of when they talk about the B-52, but our training and adaptability really paid off,” Lt. Col. Jarred Prier, the bomb squadron’s director of operations, said in the statement. “Being a part of this successful search and rescue operation speaks to the diversity of our skill set and shows our importance here in the Pacific.”
While the 63-year old Boeing B-52 Stratofortress, first flown in 1952 and accepted into the Air Force in 1955, is oddly well suited for the maritime search and rescue role even though it was introduced as a global reach strategic nuclear bomber. The aircraft has an extremely long combat radius of 4,480 miles, meaning it can search out in a straight line 4,480 miles and return the same distance without refueling. Given midair refueling availability, the B-52’s endurance is limited mostly by its crew’s physical endurance.
In January 1957 three USAF B-52s set an endurance record by becoming the first jet aircraft to circle the earth on a non-stop flight. The early version B-52Bs flew continuously for 45 hours and 19 minutes. In total the planes flew 24,345 miles without landing.
This article originally appeared on The Aviationist. Follow @theaviationist on Twitter.