BREAKING NEWS: Three days a week in the gym is enough for most people. - We Are The Mighty
MIGHTY FIT

BREAKING NEWS: Three days a week in the gym is enough for most people.

If all 24 hour news networks can have “Breaking News” scrolling across their screens, then this applies.

Most internet fitness gurus are purposely misleading you, because they’re trying to sell you something. They want you to feel bad about yourself, so that you dedicate your whole life to the gym, so that they put more of your money in their pocket.

The truth is that you only need to train enough to get stronger. When your body is getting stronger it is growing, and growth is synonymous with progress.


So how many times a week is it actually necessary to hit the gym?

Contrary to popular belief, it doesn’t actually take much time to gain strength. In fact, three days a week is enough for most people.

I bet you thought you needed to be in the gym 6-7 days a week to see any real gains in strength or size.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Grow. If you aren’t moving forward the world is passing you by.

(Photo by Jesper Aggergaard on Unsplash)

What is your requirement?

Your requirement is to get stronger. If you aren’t getting stronger in one way or another, you are getting weaker. That’s a fact of life.

Getting stronger doesn’t mean deadlifting 3 times your body weight. That’s just an idealized standard.

Getting stronger simply means being able to do a little more than you used to. Maybe that means one more body weight squat, or 1 lb added to your bench press. Those are both positively trending markers.

You can consider strength gains as your measure in the fight against death. In order to live the most healthy life possible you don’t need to add 30 lbs to your lifts overnight, you just need to add a fraction of a lb each day.

Bodybuilders and competitive strength athletes have no edge over everyone else just because they’re strong. If strength worked like that all the oldest people would be the strongest and biggest, that is clearly not how the world works.

Frequency is a function of volume.

A recent meta-analysis came to the conclusion that the frequency of your workout sessions only really matters if it affects how much weight you move over the course of the week (your total volume).

12 sets of 10 reps of bench press at 100 lbs on Monday and then nothing else the rest of the week is the same as doing 2 sets of 10 reps of bench press at 100 lbs each day Monday to Saturday.

They are both 12,000 lbs moved. That 12,000 lbs is the main predictor of how much stronger you get.

Of course, these two scenarios are extreme ends of the spectrum. There are plenty of much more reasonable ways to break up all of this work.

Not to mention, it would be difficult to ensure that you don’t get too tired to get all the required reps if you try to fit it all in one workout. That’s why we break up our workouts across the whole week.

If you have 4 hours to train one day a week, this might be a good option for you. Most normal people can only carve out 45-90 minutes 3-4 times a week. Luckily that’s plenty of time to get in our total volume.

That’s right, my fine reader, you should choose the frequency of your workouts based on your schedule and then fit in the total volume you require however you see fit.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Just get stronger.

The amount of volume you require is obviously unique to you, and what you are currently doing. As a general rule of thumb:

You want to be training just enough to be getting stronger. No more, no less, this is your minimum effective dose. If you aren’t getting stronger, add more volume, that could mean more weight on the bar, another rep on the last set, more reps on all the sets, or a whole additional set. It depends on you.

If you are working out 2 times a week and getting stronger, in the way in which you want to be getting stronger, then keep training that way until you aren’t getting stronger anymore. Once you plateau start adding volume. Once those 2 workouts start to get too long for you to bear, add a third day.

I’m sure you see how you could continue progressing like this indefinitely.

By simply doing a little more than you were previously doing, you will see gains in strength and performance.

This is why 3 days is enough. You can fit a lot of work into three 60-90 minute gym sessions. Remember to look at the total volume you are doing each week, that’s the real predictor of progress.

MIGHTY FIT is making big moves to put out content that you not only want to read but also want to live. Take 2 minutes and let us know here what you’d like to see from MIGHTY FIT.

BREAKING NEWS: Three days a week in the gym is enough for most people.
MIGHTY MOVIES

You can get paid $1000 to marathon every Marvel film

Counting Captain Marvel, there are 21 films in the Marvel Cinematic Universe. And, if you’re planning on binging every single movie (sans Captain Marvel) at home before Avengers: Endgame hits theaters, there’s no a chance to make a little cash on the side. CableTV.com is paying one fan to watch all 20 films back-to-back. (Sadly, Captain Marvel is not yet available on Blu-ray so it isn’t part of the promotion.)

Starting with Iron Man, and going all the way through Ant-Man and the Wasp, a solid binge of these 20 films can earn you $1000 bucks. (Which, if we’re being honest, actually seems low?)


Anyway, whoever takes on this challenge will not only receive id=”listicle-2632762462″,000 in cash, but also every MCU film on Blu-ray, and a bunch of Marvel stuff to make your binge-watching experience comfortable, including a Captain America popcorn popper, a Thanos Infinity Gauntlet mug, and an Iron Man snuggie.

BREAKING NEWS: Three days a week in the gym is enough for most people.

(Disney)

CableTV.com is also throwing in a 0 GrubHub gift card, as you’ll definitely work up an appetite watching that much superhero badassery.

It’s a dream assignment for any Marvel superfan, but we crunched the numbers and we’re sorry to say that it’s not exactly a financially lucrative gig,

The total runtime of the 20 films is 42 hours, 52 minutes. Simple division tells us that, excluding the value of the other prizes, you’d make about .32 in cash per hour on this challenge. It won’t be enough to put you in Tony Stark’s tax bracket is what we’re saying.

Still, it’s a great way to spend almost two days, particularly if you don’t need much sleep and want to be especially well prepared for the release of Endgame on April 26, 2019.

If you’re interested in applying, there’s a pretty simple form to fill out on CableTV’s website. They’re looking for someone with a larger social media following and a strong argument as to their Marvel superfandom.

Applications are due on April 15, 2019.

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

MIGHTY TRENDING

Afghan leaders say voter turnout rejected the Taliban

Senior Afghan officials have praised voters who cast ballots in parliamentary elections that were plagued by violence and organizational problems, saying the turnout shows that Afghans are rejecting the ideology of Taliban militants.

“The Taliban wanted to build a stream of blood, but the Taliban was defeated and the Taliban’s thoughts and ideas were rejected,” Chief Executive Abdullah Abdullah told a cabinet meeting on Oct. 22, 2018.


BREAKING NEWS: Three days a week in the gym is enough for most people.

Afghan President Ashraf Ghani and Chief Executive Abdullah Abdullah.

(US Department of State)

Around 4 million out of 8.8 million registered voters in a country of more than 30 million cast their ballots over the two-day voting at more than 4,500 polling centers across the country, according to election authorities, despite deadly militant attacks in which dozens of people were killed and delays caused by technical and organizational problems.

The Taliban had issued several warnings in the days leading up to the poll demanding the more than 2,500 candidates for the lower house of parliament withdraw from the race and for voters to stay home.

BREAKING NEWS: Three days a week in the gym is enough for most people.

(US Department of State)

Preliminary results of the parliamentary elections, which were seen as a key test of the government’s ability to provide security across the country, were expected to be released on Nov. 10, 2018, at the earliest. Final results will likely be out sometime in December 2018, an election commission spokesman has said.

Originally scheduled for 2015, the vote was delayed for three years amid disputes over electoral reforms and because of the instability following NATO’s handover of security responsibilities to Afghan forces at the end of 2014.

“The Afghan people want a system based on the people’s vote, and in fact, we have witnessed a historical moment,” said Abdullah, who also admitted there were shortcomings during the vote.

Voting was extended to a second day on Oct. 21, 2018, after hundreds of polling stations were closed on the first day of voting due to technical and security issues.

But only 253 of the 401 polling centers that were scheduled to be open on Oct. 21, 2018 were operational, with the remainder closed for security reasons, election authorities said.

BREAKING NEWS: Three days a week in the gym is enough for most people.

An Afghan man prepares to vote in a villiage near Kabul, Afghanistan Sept. 18, 2010

(Photo by Tech. Sgt. Gloria Wilson)

At some of the centers that opened for voting, there were insufficient ballot papers and voter rolls were “either incomplete or nonexistent,” Electoral Complaints Commission (ECC) spokesman Ali Reza Rohani said, adding, “most of the problems we had yesterday still exist today.”

The ECC said it had received more than 5,000 complaints of irregularities from voters and candidates, and the Interior Ministry said 44 people had been charged with “illegal interference in the election and fraud.”

However, President Ashraf Ghani said in a televised address to the nation after polls closed on Oct. 21, 2018, that the election turnout showed that voters “have the power and will to defeat their enemies.”

Ghani also challenged the Taliban to “show if your way or the way of democracy is preferred by the people.”

In a tweet on Oct. 21, 2018, NATO Secretary-General Jens Stoltenberg commended “the millions of Afghan men women who have exercised their democratic right to vote the Afghan security forces who have provided security for the elections despite great challenges.”

The United Nations Assistance Mission in Afghanistan (UNAMA) said in a statement released on Oct. 20, 2018, that it was “encouraged by the high numbers” of Afghans who braved security threats and waited long hours to cast their votes.

UNAMA said the elections, which it described as “the first completely run by Afghan authorities since 2001,” were an “important milestone in Afghanistan’s transition to self-reliance.”

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

MIGHTY TACTICAL

Watch Russian tanks cut fruit, dance, and draw pictures

The Russian Army showed off the precision of its tank crews in a bizarre demonstration.

According to Zvezda, the media outlet of the Russian armed forces, T-80 tank crews conducted demonstrations during Army-2019 forum, held near Moscow. One tank crew had a marker attached to its main gun and, with the help of its stabilizer, drew five-sided star on an easel.


“Undeniable proof that American tank crews have been outgunned by their Russian counterparts in arts and crafts,” Rob Lee, a Ph.D. student focused on Russian defense policy, joked on Twitter.

The demonstration also included a fruit-focused portion.

With a knife attached to the tank’s gun, the crew halved a watermelon, sliced through what appears to be a smaller melon, and then, as the finale, chopped an apple in half.

In a nod to the classical Russian arts, two T-80 tanks also “danced” to a piece from Russian composer Pyotr Ilyich Tchaikovsky’s “Swan Lake,” a ballet in which a prince falls in love with a woman who is cursed to be a swan during the daytime hours.

According to Zvevda, this exercise was intended to show off the maneuverability of the tanks as they moved in unison in a muddy field.

US forces have also done silly things, although in a less official capacity. In 2017, a Navy fighter pilot drew a penis with contrails from his jet in the sky over Washington state, a stunt for which the flier was disciplined.

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

MIGHTY TRENDING

This is the advice a Navy SEAL has for his younger self

If you can’t control it, your ego can destroy everything in your life.


That’s according to former Navy SEAL commanders Jocko Willink and Leif Babin, who teach this fundamental lesson through their leadership consulting firm Echelon Front.

Business Insider recently sat down with Willink to discuss his new book “Discipline Equals Freedom: Field Manual.” We asked him for the advice he would give his 20-year-old self, and he said it taps into this idea about ego.

While it may seem obvious that you know more about the world at age 30 than age 20, Willink said it’s important to realize that you’re never old enough to outgrow your ego — and it can make you susceptible to reckless decisions.

BREAKING NEWS: Three days a week in the gym is enough for most people.
Retired Navy SEAL Task Unit Bruiser commander Jocko Willink. Photo: Courtesy Jocko Willink and Leif Babin

“If I went back to my 20-year-old self what I would tell my 20-year-old self is, ‘You don’t know anything,'” Willink said. “Because everyone when they’re young, they think they know what’s going on in the world and you don’t. And when I was 25, I thought that 20-year-old didn’t know anything but I thought my 25-year-old self knew everything. He didn’t know anything either. And when I was 30, the 25-year-old didn’t know anything. And then when I was 35, the 30-year-old didn’t know anything.”

Willink reflected on this in a previous interview with Business Insider. “When I get asked, you know, what makes somebody fail as a SEAL leader, 99.9% of the time it doesn’t have anything to do with their physical skills or their mental toughness,” he said. “What it has to do with is the fact that the person’s not humble enough to accept responsibility when things go wrong, accept that there might be better ways to do things, and they just have a closed mind. They can’t change.”

Read More: This SEAL commander has 5 tips to transform your life

He noted that being ego-driven can, at times, be constructive. You want to be competitive, you want to prove yourself, Willink explained — but you need to realize that your opinions may not be the best available.

Willink said that this really crystallized for him when he began training young SEALS and saw how some were headstrong about beliefs that his experience taught him definitively were incorrect.

“And I would do my best to help them along that road and realize, ‘You’re not quite as smart as you think you are,'” Willink said.

MIGHTY CULTURE

The Air Force just put on a show, and the photos are dazzling

Malmstrom Air Force Base opened its gates to the public in mid-July 2019, welcoming approximately 13,000 members of Great Falls and surrounding communities to the 2019 “Mission Over Malmstrom” Open House held on July 13 and 14, 2019.

The two-day event featured aerial acts, exhibits and guided tours which offered experiences highlighting the mission of Malmstrom AFB and the capabilities of the US armed forces.


BREAKING NEWS: Three days a week in the gym is enough for most people.

A US Army parachutist with the Golden Knights parachute team approaches his landing at the Mission Over Malmstrom open house event on Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force photo by Devin Doskey)

BREAKING NEWS: Three days a week in the gym is enough for most people.

A B-2 Spirit performs a flyover during the Mission Over Malmstrom open house event at Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force photo by Devin Doskey)

BREAKING NEWS: Three days a week in the gym is enough for most people.

A child tours an armored vehicle during the Mission Over Malmstrom open house event at Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force photo by Airman 1st Class Jacob M. Thompson)

BREAKING NEWS: Three days a week in the gym is enough for most people.

A family participates in a cockpit experience during the Mission Over Malmstrom open house event at Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force photo by Airman 1st Class Jacob M. Thompson)

BREAKING NEWS: Three days a week in the gym is enough for most people.

US Air Force Maj. Paul Lopez, F-22 Demo Team commander, performers aerial maneuvers during the Mission Over Malmstrom open-house event on Malmstrom Air Force Base, Montana, July 14, 2019.

(US Air Force photo by Devin Doskey)

BREAKING NEWS: Three days a week in the gym is enough for most people.

US Air Force Maj. Paul Lopez, F-22 Demo Team commander, performers aerial maneuvers at the Mission Over Malmstrom open house event on Malmstrom Air Force Base, Montana, July 14, 2019.

(US Air Force photo by Airman 1st Class Jacob M. Thompson)

BREAKING NEWS: Three days a week in the gym is enough for most people.

The Shetterly Squadron aerial group performs stunts during the Mission Over Malmstrom open-house event on Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force photo by Airman 1st Class Jacob M. Thompson)

BREAKING NEWS: Three days a week in the gym is enough for most people.

A UH-1N helicopter performs flight maneuvers during the Mission Over Malmstrom open house event at Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force photo by Devin Doskey)

BREAKING NEWS: Three days a week in the gym is enough for most people.

MiG Fury Fighters perform a flyover during the Mission Over Malmstrom open house event at Malmstrom Air Force Base, Montana, July 13, 2019.

(US Air Force/Airman 1st Class Tristan Truesde)

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

MIGHTY CULTURE

Versace is selling ‘Desert Boots’ for $1,125; enlist and get them free!

Featured

From Annapolis to Miami: Navy midshipman drafted by the Dolphins

Last night, the Miami Dolphins drafted one of the most dynamic players to ever take the field for the United States Naval Academy. If you have seen Malcolm Perry play, it should be no surprise that he is being given a chance to play in the NFL.


From Annapolis to Miami! Malcolm Perry selected by the @MiamiDolphins. #NavyFB | #BuiltDifferentpic.twitter.com/pkrOIOUwD2

twitter.com

From Annapolis to Miami! Malcolm Perry selected by the Miami Dolphins!

The Navy quarterback is being drafted as a wide receiver as Dolphin scouts were deeply impressed with Perry’s athleticism which was on full display at the Senior Bowl and NFL Combine. Perry was only the second midshipman to be ever invited to the Combine and showed off his versatility as both a passer and receiver. Listed at 5’9″ and weighing 186 pounds, Perry ran a 4.63 in the 40-yard dash.

As Navy football fans probably know, Perry switched back and forth from quarterback and slot back while at the Naval Academy. The Dolphins hope that he will be able to develop into a route runner and be used in the slot. His senior year, he set numerous Naval Academy records as he led Navy’s triple option offense to an 11-2 record and another win over Army. Perry rushed for over 2,000 yards and scored 21 rushing touchdowns while also throwing for seven.

Malcolm Perry 2019 Navy Highlights

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Malcolm Perry 2019 Navy Highlights

For those of you wondering about his service commitment, the rules are different than what they used to be. Defense Secretary Donald Esper announced in November 2019 that service academy cadets and midshipmen could either defer their military service or pay pack the cost of tuition if they were drafted in a professional sports draft.

Perry comes from a military family. Both his parents served in the 101st Airborne division and are Gulf War veterans. Perry grew up an Army brat and always thought about enlisting but never gave thought to going to a service academy, especially the one in Annapolis.

“Growing up, I thought being in the military was the coolest thing,” he said. “I just always figured I would enlist, though I didn’t know much about the academies themselves.” But Perry’s athleticism in high school bought him the attention of both the Navy and Air Force Academies and he ended up going Navy.

ESPN had cameras in Perry’s house (as with most notable draft prospects) because of the virtual nature of the 2020 NFL Draft due to the coronavirus outbreak. It is awesome they did because, we can see Perry and his family’s reaction to him being taken. Those Army parents look really nice in Navy gear, don’t they?

Here it is! Congrats #malcolmperry and family – and @MiamiDolphins!!pic.twitter.com/QzKRYssuUp

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Lists

8 simple ways to curb your sugar cravings

A year-round resolution that many people make is to have healthier eating habits. Whether that means eating more fruits and veggies or cutting down on portions, changing your eating habits is a good start to having a healthier lifestyle. One of the first steps you can take to help is to cut down the amount of sugar you intake on a daily.

Though it wasn’t easy at first, Paddy Spence, CEO of Zevia— a line of zero-calorie, naturally sweetened beverages — cut sugar out of his diet 18 years ago.


“My wife and I cut sugar out of our diets in an effort to improve the way we felt every day. Through that process, I realized that with all of the supposedly ‘healthy’ products I had incorporated into my routine – items like protein smoothies, energy bars, and juice-based spritzers – I had been consuming 250 grams per day of sugar, totaling approximately 1,000 calories per day.”

And though you may not be consuming quite that much sugar, the average American takes in a whopping 152 pounds of refined sugar a year, according to the New Hampshire Department of Health and Human Services.

Though cutting sugar completely out of your diet may take a little time, here are eight ways that you can curb your cravings to set you off on the right track.

1. Start a sugar budget.

BREAKING NEWS: Three days a week in the gym is enough for most people.
(Photo by Matthew Kang)

When you think of budgets, finances are the first things that probably come to mind. Spence told INSIDER though, that you can actually create a budget to watch your sugar intake.

“A sugar budget, much like a financial one, allows you to use numbers to track how much sugar you’re actually consuming, and can help you limit the amount you eat,” Spence said. “It would be almost impossible to have zero sugar in your diet, so we want to be realistic. I suggest keeping it to 50 grams a day. That counts for ALL sugars, too, not just added sugars. 50 grams comes to about 10% of your 2000 calorie-a-day diet (sugar has 4 calories per gram).”

2. Keep an eye on your cereal.

BREAKING NEWS: Three days a week in the gym is enough for most people.
(Photo by wsilver / Flickr)

It’s always been said that breakfast is the most important meal of the day and according to Spence, it’s for more reasons than one.

“Most people these days know that colorful kids’ cereals are going to have a sizeable serving of sugar,” he said. “Other choices that may appear ‘healthy,’ however — like a granola-based cereal for instance — could also be packing major sugar content. Be diligent and don’t be fooled!”

Try having some fresh fruit and always remember to check your labels.

3. Watch your condiments.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Do you think of sugar when you add ketchup to your hotdog? Or how about when you drench your fries in it? Spence told INSIDER that sugar is in some of the most unexpected products.

“Many condiments, ketchup included, contain ‘hidden sugars.’ That’s why kids love ketchup so much,” he said. “Barbeque sauce is also a major culprit. One of the sneakiest sources of ‘hidden sugar,’ however, is salad dressing. Always keep an eye on the sugar content of your salad dressing. You’ll be glad you did.”

4. Check your labels.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Just because a product is marketed as being healthy, Paul Searles and Sean Kuechenmeister of NY Sports Science Lab told INSIDER that it may not always necessarily be true.

“Check the nutrition labels of the products you are consuming to see how much sugar is actually present in your products,” they said. “Even some health products have high-levels of sugar. You might be better off eating a Snickers bar chemically speaking because there are more nutritional benefits and less sugar in it.”

It may take a little extra time during your next trip to the store, but it will be worth it.

5. Get active after you eat.

BREAKING NEWS: Three days a week in the gym is enough for most people.
(Photo by Dave Rosenblum)

It’s very easy for you to want to get comfy on the couch or head straight to bed after dinner every night, but Spence said the best way to keep the late-night sugar cravings at bay is to actually get active.

“Choosing healthy meals is important, but what you do after dinner might impact blood sugar more significantly,” said Spence. “A 15-minute post-dinner walk can help regulate blood sugar for up to three hours.”

6. Try out a ketogenic diet.

BREAKING NEWS: Three days a week in the gym is enough for most people.
(Photo by Brian Ambrozy)

Ketogenic diets have become quite popular as of late and according to Searles and Kuechenmeister, that’s for a good reason.

“This diet is a low carb diet that lessens the amount of glucose and insulin your body is producing and doesn’t use glucose as the main form of the energy for the body.”

The diet isn’t for everyone, but that doesn’t mean it couldn’t be for you.

7. Create a culture of wellness at work.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Since we spend most of our time at work, ensuring that your work environment reflects your health choices can be a lot of help.

“Switch out the office candy jar for fresh fruit and think about catering office celebrations differently,” Nicole Feneli, director of wellness for FLIK Hospitality, told INSIDER. “Order ‘build your own’ salads instead of heavy sandwich platters or try frozen yogurt bars instead of cake. Start small until you create a culture of wellness in your office.”

It might take some time before you adjust, but once you do, you might be able to have a good influence on others around you.

8. Start questioning your motives.

BREAKING NEWS: Three days a week in the gym is enough for most people.
(Photo by ccharmon)

According to physician nutrition specialist Dr. Nancy Rahnama, anyone looking to curb their sugar cravings should start questioning exactly why sugar is on their mind.

“Ask yourself why you are craving the carbohydrates. Most often carb cravings are emotional or stress-related,” she said. “You may want to ask yourself if you are craving carbs because of emotional reasons. If so, find something else to do — like go for a walk or talk to a friend.”

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

MIGHTY HISTORY

These soldiers built 3 tanks in a night to face the entire Nazi ‘bulge’

On Dec. 18, 1944, Pfc. Harry Miller was cold, exhausted, and covered with grease. His hands were numb from the cold and he was bone tired after working all night. He and his fellow Soldiers from the 740th Tank Battalion had toiled around the clock to piece together three American tanks from an ordnance depot in Belgium.


With only the three refurbished tanks, Miller and the 740th was asked to stop the 1st SS Panzer Division, the German spearhead in the Battle of the Bulge.

Related video:

Even before the Germans launched their surprise Ardennes offensive that December, Miller was not thinking about Christmas. His only thought was on keeping warm, he said. Northern Europe had been gripped by record-breaking cold.

BREAKING NEWS: Three days a week in the gym is enough for most people.

When the German tank columns first approached, Miller and his fellow Soldiers were in Neufchateau, Belgium, but they had no tanks. At the beginning of the battle, the 740th was ordered to proceed to an ordnance depot in nearby Sprimont. Miller was hopeful, as he believed tanks would be issued at the depot. However, upon arrival, there were no functional tanks.

Depot personnel had left town in a hurry, leaving all of their equipment and tools behind. Miller and the 740th worked throughout the night and by morning, three tanks and a tank destroyer rolled out the gate. They were ordered to Stoumont to stop the German advance.

Also read: This is the massive Nazi sneak attack at the Battle of the Bulge

The 740th’s three tanks faced the lead element of Battle Group Peiper and the 1st SS Panzer Division. One M-1 Sherman tank fired and destroyed a German Panther. A second Sherman destroyed a second German tank. A third tank, a restored M-36, destroyed a third German tank. With the three German tanks out of action, and the narrow road blocked, the attacking German column retreated. Thus, a few restored tanks within their first one-half hour of combat had turned the tide of the German attack.

Miller was part of a specialized unit. A few days later he crewed one of six Sherman tanks that formed the Assault Gun Platoon. His tank had a 105mm gun.

BREAKING NEWS: Three days a week in the gym is enough for most people.

During much of the Battle of the Bulge his unit supported the 82nd Airborne Division.

Miller remembers the snowfall was especially heavy. Members of 82nd were cold and exhausted. Marching through four feet of snow was laborious. A few lucky Soldiers from the 82nd jumped on his tank to hitch a ride to avoid walking in the deep snow. Suddenly the tank took on enemy fire. When they heard audible dings from enemy bullets hitting the tank, the 82nd Soldiers scrambled off to take defensive positions.

The Battle of the Bulge lasted from Dec. 16, 1944 to Jan. 25, 1945. It was the last major German offensive campaign on the Western Front during World War II. For the Americans, out of 610,000 troops involved in the battle, 89,000 were casualties. It was the largest and bloodiest battle fought by U.S. troops in World War II.

The 740th Tank Battalion was formed at Fort Knox, Kentucky, on March 1, 1943. It had mostly men from Texas and Oklahoma. They trained at Knox and at the Desert Training Center in Bouse, Arizona.

Leaders: 8 amazing facts about General Douglas MacArthur

Miller is a veteran of 22 years in the Army and Air Force. The Columbus, Ohio-native had always wanted to serve in the Army and enlisted at the age of 15 in 1944. Besides being a veteran of World War ll, he served in the Korean War with Gen. Douglas MacArthur’s headquarters, in the communications center.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Miller later served in the Air Force during the Vietnam War with the Strategic Air Command. He was in charge of codes and cryptology used for command missions, including bombing runs in Vietnam. He retired from the Air Force in January 1966 as a senior master sergeant and a communications operations superintendent.

Upon retirement, Miller worked as a private investigator, director of security and safety at St. Vincent Hospital in Santa Fe, New Mexico, and as a safety inspector at the University of Texas in Arlington, Texas, where he again retired in January 1989. He took up jazz and swing drumming lessons at age 69 to play with Seattle, Washington bands.

Miller, 89, resides at the Armed Forces Retirement Home in Washington, D.C. He laments that out of 800 Soldiers from the 740th, only six were able to attend this year’s reunion on Labor Day.

Miller said he is proud of all of his military service and wishes he could do it all over again. He advises Soldiers who are serving today to stay in and retire.

Lists

5 of the best ways to skate in the Marine Corps Infantry

Skipping out on work is an age-old practice and, in the military, it requires a decent amount of both skill and luck. The art of ‘skating’ is not one that can easily be taught or learned. To become an expert, one must be trained by a master — probably the grand, old lance corporal of the platoon — and one must train hard.


Since skating is generally frowned upon by members of the command, it’s all the more surprising and sweet when they give you the opportunity to do so.

Related: 5 ways to skate in Marine Corps boot camp

1. Be a duty driver

At the insistence of your command, you get out of an entire day’s work to learn how to drive a van then drive said van. In some rare cases, you might be pulled away for a few days to learn how to drive the van, take a written test, and then take a road test. Not only do you get to enjoy a few easy days courtesy of your command, you’ll occasionally get pulled away to drive the battalion’s officer on duty, which means, essentially, you get those days off as well.

BREAKING NEWS: Three days a week in the gym is enough for most people.
Remember: it’s still duty. (U.S. Marine Corps Photo by Cpl. David Staten)

2. Be a HMMWV driver

Taking this course means you get a week away from your unit to learn about the wonderful HMMWV (pronounced ‘humvee’) and how often you’ll have to fix it. On some days, classes end early, so be prepared to get out of work before the rest of your unit. Aside from that first week, this is a ticket to occasionally get out of hikes and fields ops to drive supplies or weak bodies from point A to B.

BREAKING NEWS: Three days a week in the gym is enough for most people.
You might get pulled to do inspections on occasion, though. (U.S. Marine Corps photo by Sgt. Ricky Gomez)

3. Platoon radio operator

This skate takes place mostly in the field because it requires you to follow the platoon commander around. It’s your job to monitor radio traffic for the lieutenant to keep him up to speed on what’s going on, so while others are on patrol, you’ll be busy relaying info.

BREAKING NEWS: Three days a week in the gym is enough for most people.
Make sure you can keep up with your LT, though. (U.S. Marine Corps photo by Cpl. Justin Huffty)

4. Mess duty

Sure, you might have to get up early and go to bed a bit late, but that’s what it takes to get hot meals ready for everyone in the field. You prepare breakfast and dinner usually and spend the afternoon cleaning the cooking equipment. You’re basically attached to the cook that’s been assigned to your company, so whenever they need help, you get to spend time away from your platoon.

BREAKING NEWS: Three days a week in the gym is enough for most people.
It’s rough if it’s cold outside. (U.S. Marine Corps Photo by Cpl. Joshua Murray)

Also read: 9 tips for ‘skating’ in the Navy

5. Be a range safety operator

These Marines are driven to and from the ranges to make sure everyone who is shooting is doing so safely and effectively. Your job is simple: pay attention. All you have to do is make sure PFC Bootface isn’t going to shoot Lance Corporal So-and-so in the back on accident (or on purpose).

BREAKING NEWS: Three days a week in the gym is enough for most people.
All you have to do is give a thumbs-up and pay attention. It’s easy. (U.S. Marine Corps Photo by Pfc. Heather Atherton)

MIGHTY FIT

These are the events on the Army CRT that you can prepare for now

Well, it’s about that time again. The Army has plans for another physical fitness test with events other than push-ups, sit-ups, and a two mile run. This time around, the review process seems to have lasted longer than a few weeks so it might possibly, maybe, actually happen.


The new Army Combat Readiness Test will more than likely become a thing. There will now be six events instead of the previous three. The idea behind it is that it reflects the real-world obstacles of combat.

All muscle groups will be worked out, as opposed to just the upper-body, core and cardio endurance. Equipment will now be used. Possibly gender neutral but MOS-specific scoring. And some officer who was REALLY into Crossfit is happy.

Event 1: Leg Tuck

Testing your shoulders, core, and leg endurance, the objective is to raise your knees to your elbow as many times as you can until you reach muscle failure. It simulates climbing tasks.

This event isn’t too demanding or challenging in theory. The concern is trying to keep your endurance up to the point where you can complete as many as you can without reaching complete muscle failure — you don’t want to shoot yourself in the foot for the remaining five events.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Event 2: Power Throw

Testing your upper and lower body power, the objective is to toss a 10lb medicine ball behind you as far as you can twice (with both attempts added to the closest centimeter). It simulates lifting, progressive levels of force, and uh, tossing?

Holy crap, dude. If you can’t get someone to help watch where you’re blindly throwing a 10lb ball, just do squats with the ball instead. Shy of the combat application of the ACRT, the second goal is to minimize injuries. Don’t make this event more dangerous than doing a sit-up.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Event 3: Trap Bar Dead-lift

Testing your lower and back strength, the objective is to dead-lift the trap bar three times with a weight you determine. It simulates a soldier’s ability to lift and carry someone on a litter or move equipment.

Remember that “minimize injury” thing from the last event? Learn how to do a proper dead-lift. No way around that. This is supposed to be less dangerous than a push-up. Even if your form is good, it would be beneficial to know your maximum dead-lift weight you can actually perform — three times — so you aren’t wasting your time (and effort) doing two, then have to bump down in weights and try three again. Work smarter not harder.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Event 4: T Push-up

Testing your upper body endurance, the objective is to successfully complete as many T Push-ups as you can before you reach muscle failure. It simulates pushing an opponent away during man-to-man contact.

It’s just like a push-up. But when you’re down, touch your chest on the ground and spread your arms. Do this until you get tired.

No health risk, but I mean, it would be funny watching someone try to skip steps to be fast and face-plant into the ground. Please take photos to laugh at the poor SOB.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Event 5: Shuttle Sprint-Drag-Carry

Testing your muscular strength, anarobic capacity, and ability to exert effort at high intensity for brief moments, the object is to lay prone. On the command “Go!” sprint 25m down and 25 back. Pick up the straps to a 100lb sled and drag it 25m down and back. Sprint the 25m down and back again. Grab two 40lb kettlebells and run the 25m down and back. Then finish the event sprinting again.

So it’s sprint, sled, sprint, kettlebells, and sprint. No real way to prepare sprinting with 40lb kettlebells without just sprinting with 40lbs kettlebells.

BREAKING NEWS: Three days a week in the gym is enough for most people.

Event 6: 2-Mile Run

Testing your cardio-respiratory endurance, the objective is to run two miles — and just like before, you’re still graded on how fast you finish it. It simulates a soldier’s ability to execute long distance ruck marches and to run two miles?

And the new fitness test still involves the run. Only thing different is the grading. So yeah. Get some.

BREAKING NEWS: Three days a week in the gym is enough for most people.

MIGHTY MOVIES

Here’s when the last Stan Lee cameo will happen

Fans now have one more reason to be excited for the upcoming release of Avengers: Endgame. According to the film’s director, the fourth flick will feature Stan Lee’s final cameo in a Marvel movie.

“It’s his last one committed to film,” Joe Russo told Mashable at a press day in Los Angeles, squelching the rumor that had been going around that Lee’s final appearance would be in July 2019’s Spider-Man: Far From Home.


Russo went on to add, “I have to say, I think it’s astonishing that this would be his last cameo. It’s just kind of mind-boggling that he made it to the end of this run. I can’t believe it.”

https://www.youtube.com/watch?v=5Ttyvv6X4_Y
EVERY STAN LEE CAMEO EVER (1989-2018)

www.youtube.com

Since Iron Man in 2008, the comic book legend, who passed away in 2018 at the age of 95, has found his way into every installment of the Marvel franchise, even after his death. His most recent cameo was in Captain Marvel, which came out in March 2019. In the brief clip, Lee plays himself as a passenger on a train, rehearsing lines from a script.

And while the upcoming film will be the last time viewers get to see Lee on-screen, some wonder whether the Avengers movie will contain more than one cameo due to its three-hour length. After all, at just over two hours long, Guardians of the Galaxy Vol. 2had not one but two appearances from Lee.

Regardless, fans of the superhero series don’t have to wait much longer to find out. Avengers: Endgames is set to be released in theaters nationwide on April 26 2019.

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

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