It’s been a busy week for our Armed Forces here at home and overseas. From guarding the Capitol, COVID-19 vaccinations across the globe and defending all of us – there’s been a lot of poignant moments captured. Here are our Top 20 photos from the week:
By lucky coincidence, two U.S. special forces operational detachments, each with approximately 13 men, were training in Nepal when the 7.8-magnitude quake hit on April 25. Both teams switched from training to actual operations. The first, training on Mt. Everest, began rendering medical aid and providing humanitarian assistance. The other, which had been training in the jungle near the capital, began coordinating medical response to the mass casualty event. Both teams are working closely with Nepalese forces.
See the full article at SOFREP.com where, in addition to the hard news, a former special forces team member gives a breakdown of what each team member would likely be responsible for in the coming days.
A female officer has neared the halfway mark of the Marine Corps Infantry Officer Course – further than previous women have progressed.
According to a report in the Marine Corps Times, the unidentified officer has roughly eight weeks left. Two female Marine officers have graduated the Army artillery course, and one had graduated the Army’s armor course. As many as 248 women are in ground combat units that were once restricted to men only as of July 19, 2017.
“These are successes that never seem to get out in the press,” Gen. Glenn Walters, the Assistant Commandant of the Marine Corps said during a media roundtable.
The event also touched on what the Marine Corps Times report described as measures to “eliminate attitudes” that lead to the investigation of a Facebook group known as Marines United.
The opening of direct ground combat roles to women was announced in 2012, but the effort turned controversial in 2015 when then-Secretary of the Navy Ray Mabus criticized a Marine Corps study that showed that 69 percent of the tasks were performed more efficiently by all-male units.
No women have yet entered Marine Special Operations Command’s combat elements, but some are in support units. The first woman to try to complete SEAL training as an officer dropped out after a week, according to a report by DailyWire.com, which noted another female sailor is training to be a Special Warfare Combatant Craft crewman.
One of our favorite stories from this year’s NFL Draft is Nate Boyer.
Boyer is a 34-year-old Army Special Forces veteran who was offered a contract as an undrafted free agent with the Seattle Seahawks. He served six years in the Army and five years with the University of Texas Longhorns football team. He was considered one of the best college long snappers for the past three seasons, according to Texas Sports. Even while he was playing for the team, Boyer served in the Texas National Guard during summers.
Here is Boyer’s remarkable story, leading up to his selection by the Seattle Seahawks:
The most famous photograph of World War II was taken 70 years ago at the Battle of Iwo Jima.
Just five days into a battle that would last a total of 35 days, Marines scaled Mount Suribachi and planted the American flag. Associated Press photographer Joe Rosenthal was there to capture it on Feb. 23, 1945.
It might be hard today to comprehend how a single image can become iconic, exposed as we are to streams of photographs and videos every day from our news and social media feeds. But Rosenthal’s image resonated with all who saw it and was swiftly reproduced on U.S. government stamps and posters, in sandstone (on Iwo Jima, by the Seabee Waldron T. Rich) and most famously in bronze, as the Marine Corps War Memorial in Washington. The photograph won a Pulitzer Prize in 1945 and is considered one of the most famous images of all time.
Rosenthal’s image was the second raising of the flag on Suribachi that day. A few hours before the famous image was captured, a Marine photographer captured the first flag raising, which saw much less fanfare. The first, and smaller flag, was taken down and replaced since a U.S. commander thought it was not large enough to be seen at a distance, reports CNN.
According to the The Milwaukee Journal-Sentinal, American military planners thought the battle would only be a few days. Instead, it dragged on for five weeks, at a cost of more than 6,800 American lives. The Japanese lost more than 18,000.
It’s no surprise that heroes emerged from D-Day, the largest amphibious assault in history. What is surprising is that three of the four recipients of Medal of Honor for that day came from one division. The Army’s 1st Infantry Division was sent to Omaha Beach, the most heavily defended beach of D-Day. Sheer cliffs and fortified positions blocked the Allied assault against the dug-in German units.
Here are 4 men who were key in breaking the “Atlantic Wall” around occupied France.
1. Teddy Roosevelt’s son, Brig. Gen. Theodore Roosevelt, Jr.
Brig. Gen. Theodore Roosevelt Jr., the 56-year-old son of President Theodore Roosevelt and a senior officer in the 4th Infantry Division, had twice verbally requested to join the assaulting forces on Utah Beach and was denied twice due to his age and rank. Finally, a written request was approved and Roosevelt became the only general officer to land in the first wave on D-Day. He walked on to the beach with his cane and began leading troops over the sea wall. He also provided key information to the senior officers of each new wave that landed, including his boss who didn’t want him on the beach.
He died of a heart attack the night before Gen. Dwight D. Eisenhower called to inform him that he’d been nominated for the Medal of Honor and promotion to major general, one month after D-Day. The award was given to his widow by his distant cousin, President Franklin D. Roosevelt. His citation reads:
“For gallantry and intrepidity at the risk of his life above and beyond the call of duty on 6 June 1944, in France. After 2 verbal requests to accompany the leading assault elements in the Normandy invasion had been denied, Brig. Gen. Roosevelt’s written request for this mission was approved and he landed with the first wave of the forces assaulting the enemy-held beaches. He repeatedly led groups from the beach, over the seawall and established them inland. His valor, courage, and presence in the very front of the attack and his complete unconcern at being under heavy fire inspired the troops to heights of enthusiasm and self-sacrifice. Although the enemy had the beach under constant direct fire, Brig. Gen. Roosevelt moved from one locality to another, rallying men around him, directed and personally led them against the enemy. Under his seasoned, precise, calm, and unfaltering leadership, assault troops reduced beach strong points and rapidly moved inland with minimum casualties. He thus contributed substantially to the successful establishment of the beachhead in France.”
2. An infantry officer who led tanks when they got too scared to move up the beach
1st Lt. Jimmie W. Monteith, Jr.was drafted into the Army during World War II but quickly climbed the ranks, attaining corporal in basic training in 1941. He was accepted into officer school a few months later and was sent to the 1st Infantry Division after his commissioning. He fought with them in Sicily and Italy before the assault on Omaha Beach.
On D-Day, he saw two tanks buttoned up and unable to fire due to heavy artillery and machine gun fire. He walked up, completely exposed, and led the tanks through a minefield before directing their fire onto German positions. After that, he led a group of men onto the bluffs and repulsed Nazi counterattacks until he was killed.
His citation reads:
“For conspicuous gallantry and intrepidity above and beyond the call of duty on 6 June 1944, near Colleville-sur-Mer, France. 1st Lt. Monteith landed with the initial assault waves on the coast of France under heavy enemy fire. Without regard to his own personal safety he continually moved up and down the beach reorganizing men for further assault. He then led the assault over a narrow protective ledge and across the flat, exposed terrain to the comparative safety of a cliff. Retracing his steps across the field to the beach, he moved over to where 2 tanks were buttoned up and blind under violent enemy artillery and machinegun fire. Completely exposed to the intense fire, 1st Lt. Monteith led the tanks on foot through a minefield and into firing positions. Under his direction several enemy positions were destroyed. He then rejoined his company and under his leadership his men captured an advantageous position on the hill. Supervising the defense of his newly won position against repeated vicious counterattacks, he continued to ignore his own personal safety, repeatedly crossing the 200 or 300 yards of open terrain under heavy fire to strengthen links in his defensive chain. When the enemy succeeded in completely surrounding 1st Lt. Monteith and his unit and while leading the fight out of the situation, 1st Lt. Monteith was killed by enemy fire. The courage, gallantry, and intrepid leadership displayed by 1st Lt. Monteith is worthy of emulation.”
3. The radioman who kept shrugging off mortal wounds until he got comms up on Omaha Beach
Joe Pinder was a professional baseball player before he joined the Army. His first battles were in Africa and he fought in Sicily as well. At D-Day, Pinder was wounded multiple times and nearly lost some radio equipment during the struggle to reach the beach. He kept going back and forth in the surf, retrieving needed items despite sustaining other injuries.
“Almost immediately on hitting the waist-deep water, he was hit by shrapnel,” 2nd Lt. Lee Ward W. Stockwell said, according to Baseball’s Greatest Sacrifice. “He was hit several times and the worst wound was to the left side of his face, which was cut off and hanging by a piece of flesh.”
After refusing medical treatment multiple times and finally getting his radio equipment all back together, Pinder was killed by a burst of machine gun fire to the chest.
His citation reads:
“For conspicuous gallantry and intrepidity above and beyond the call of duty on 6 June 1944, near Colleville-sur-Mer, France. On D-day, Technician 5th Grade Pinder landed on the coast 100 yards off shore under devastating enemy machinegun and artillery fire which caused severe casualties among the boatload. Carrying a vitally important radio, he struggled towards shore in waist-deep water. Only a few yards from his craft he was hit by enemy fire and was gravely wounded. Technician 5th Grade Pinder never stopped. He made shore and delivered the radio. Refusing to take cover afforded, or to accept medical attention for his wounds, Technician 5th Grade Pinder, though terribly weakened by loss of blood and in fierce pain, on 3 occasions went into the fire-swept surf to salvage communication equipment. He recovered many vital parts and equipment, including another workable radio. On the 3rd trip he was again hit, suffering machinegun bullet wounds in the legs. Still this valiant soldier would not stop for rest or medical attention. Remaining exposed to heavy enemy fire, growing steadily weaker, he aided in establishing the vital radio communication on the beach. While so engaged this dauntless soldier was hit for the third time and killed. The indomitable courage and personal bravery of Technician 5th Grade Pinder was a magnificent inspiration to the men with whom he served.”
4. The infantryman who swam back and forth in the D-Day surf, saving his floundering comrades.
A high school dropout and former cook, Carlton W. Barrett volunteered to join the Army in 1940, just before he turned 21. On D-Day, he was assigned to be a guide, showing the way for each successive wave of troops to hit the beach. This meant Barrett had to land at D-Day not once, but multiple times. During the fierce fighting, he ferried wounded troops from the water and beach to evacuation boats, despite fierce small arms fire and mortar attacks. What’s more, he also carried messages between assaulting elements on beach.
He survived D-Day and stayed in the military, retiring as a staff sergeant in 1963. His citation reads:
“For gallantry and intrepidity at the risk of his life above and beyond the call of duty on 6 June 1944, in the vicinity of St. Laurent-sur-Mer, France. On the morning of D-day Pvt. Barrett, landing in the face of extremely heavy enemy fire, was forced to wade ashore through neck-deep water. Disregarding the personal danger, he returned to the surf again and again to assist his floundering comrades and save them from drowning. Refusing to remain pinned down by the intense barrage of small-arms and mortar fire poured at the landing points, Pvt. Barrett, working with fierce determination, saved many lives by carrying casualties to an evacuation boat lying offshore. In addition to his assigned mission as guide, he carried dispatches the length of the fire-swept beach; he assisted the wounded; he calmed the shocked; he arose as a leader in the stress of the occasion. His coolness and his dauntless daring courage while constantly risking his life during a period of many hours had an inestimable effect on his comrades and is in keeping with the highest traditions of the U.S. Army.”
DARPA wants Navy SEALs to be more seal-like, so they invented PowerSwim.
“Technically it’s called an oscillating foil propulsion device,” DARPA program manager Jay Lowell says, in a video from DARPA TV. “That’s a really fancy way of saying it’s a wing that helps push a diver through the water.”
The typical swimmer fins are no more than 15 percent efficient in their conversion of human exertion. By contrast, PowerSwim helps divers swim 80 percent more efficient. This dramatic improvement in swimming efficiency will enable a subsurface swimmer to move up to two times faster than what’s currently possible, improving performance, safety, and range, according to DARPA.
As President Joe Biden was addressing the nation Wednesday after swearing in as the 46th U.S. president, a quiet moment was captured 110 miles away from the nation’s capital.
A journalist with The News Journal in Delaware saw a lone person in a blue uniform kneeling over the grave of the president’s late son, Beau Biden, who died in 2015 at the age of 46.
“No one else was around on this cold, windy afternoon except for a few people doing outside work at the cemetery,” Patricia Talorico, the News Journal reporter, wrote about the moment. “… The person in the uniform bowed their head and clasped their hands. The image brought tears to my eyes.”
The person captured in Talorico’s viral photo, which was shared by tens of thousands on social media, has not been identified. Talorico said that while the journalist in her wanted to ask the person’s identity and see why they were there, she “knew it was a time to be respectful.”
“I drove away,” she said, adding, “Some things in life you just let be.”
Beau Biden, a lawyer who served in the Delaware National Guard, is buried at St. Joseph on the Brandywine Church cemetery in Greenville, Delaware. In 2008, he deployed as a major to Iraq, where he served on the staff of Biden’s defense secretary nominee, retired Army Gen. Lloyd Austin.
Before Biden left Delaware this week ahead of his inauguration, he spoke at the Major Joseph R. “Beau” Biden III National Guard/Reserve Center, which is named for his son.
“Ladies and gentlemen, I only have one regret: He’s not here,” Biden said of his son, fighting back tears. “Because we should be introducing him as president.”
The person at Beau Biden’s grave kept their head bowed before and after Biden’s roughly 20-minute inauguration address, clasping their hands, Talorico wrote.
Biden, who said in a 2019 speech that he suspects his son’s cancer was caused by exposure to burn pits in Iraq, is expected to expand medical benefits for veterans who became sick after being exposed to environmental toxins.
“President-elect Joe Biden has made clear that our nation’s most sacred obligation is to take care of the members of our military and their families, when they’re deployed and when they return home,” Leo Cruz, Biden’s military and veterans issues campaign director, told McClatchy after the November election.
After an intense four-day manhunt, authorities tracked down the two suspects (brothers) who they believed were behind the deadly terrorist attack (one died during a shootout) that shocked the world.
Fast-forward to four years later and something special happened. Staff Sgt. Jose Luis Sanchez, a Marine who lost his left leg during an IED attack in Afghanistan, completed the 26.2-mile run while holding an American flag signed by many service members he was deployed with.
Although Sanchez’s injuries sidelined him, he battled his way back to not only strengthen his mind but his body.
After gaining national attention for the patriotic act, this decorated warrior has become an instant inspiration to those with and without physical disabilities.
Long before Chris Kyle penned “American Sniper,” Carlos Hathcock was already a legend.
He taught himself to shoot as a boy, just like Alvin York and Audie Murphy before him. He had dreamed of being a U.S. Marine his whole life and enlisted in 1959 at just 17 years old. Hathcock was an excellent sharpshooter by then, winning the Wimbledon Cup shooting championship in 1965, the year before he would deploy to Vietnam and change the face of American warfare forever.
He deployed in 1966 as a military policeman, but immediately volunteered for combat and was soon transferred to the 1st Marine Division Sniper Platoon, stationed at Hill 55, South of Da Nang. This is where Hathcock would earn the nickname “White Feather” — because he always wore a white feather on his bush hat, daring the North Vietnamese to spot him — and where he would achieve his status as the Vietnam War’s deadliest sniper in missions that sound like they were pulled from the pages of Marvel comics.
White Feather vs. The General
Early morning and early evening were Hathcock’s favorite times to strike. This was important when he volunteered for a mission he knew nothing about.
“First light and last light are the best times,” he said. ” In the morning, they’re going out after a good nights rest, smoking, laughing. When they come back in the evenings, they’re tired, lollygagging, not paying attention to detail.”
He observed this first hand, at arms reach, when trying to dispatch a North Vietnamese Army General officer. For four days and three nights, he low crawled inch by inch, a move he called “worming,” without food or sleep, more than 1500 yards to get close to the general. This was the only time he ever removed the feather from his cap.
“Over a time period like that you could forget the strategy, forget the rules and end up dead,” he said. “I didn’t want anyone dead, so I took the mission myself, figuring I was better than the rest of them, because I was training them.”
Hathcock moved to a treeline near the NVA encampment.
“There were two twin .51s next to me,” he said. “I started worming on my side to keep my slug trail thin. I could have tripped the patrols that came by.” The general stepped out onto a porch and yawned. The general’s aide stepped in front of him and by the time he moved away, the general was down, the bullet went through his heart. Hathcock was 700 yards away.
“I had to get away. When I made the shot, everyone ran to the treeline because that’s where the cover was.” The soldiers searched for the sniper for three days as he made his way back. They never even saw him.
“Carlos became part of the environment,” said Edward Land, Hathcock’s commanding officer. “He totally integrated himself into the environment. He had the patience, drive, and courage to do the job. He felt very strongly that he was saving Marine lives.” With 93 confirmed kills – his longest was at 2500 yards – and an estimated 300 more, for Hathcock, it really wasn’t about the killing.
“I really didn’t like the killing,” he once told a reporter. “You’d have to be crazy to enjoy running around the woods, killing people. But if I didn’t get the enemy, they were going to kill the kids over there.” Saving American lives is something Hathcock took to heart.
“The Best Shot I Ever Made”
“She was a bad woman,” Carlos Hathcock once said of the woman known as ‘Apache.’ “Normally kill squads would just kill a Marine and take his shoes or whatever, but the Apache was very sadistic. She would do anything to cause pain.” This was the trademark of the female Viet Cong platoon leader. She captured Americans in the area around Carlos Hathcock’s unit and then tortured them without mercy.
“I was in her backyard, she was in mine. I didn’t like that,” Hathcock said. “It was personal, very personal. She’d been torturing Marines before I got there.”
In November of 1966, she captured a Marine Private and tortured him within earshot of his own unit.
“She tortured him all afternoon, half the next day,” Hathcock recalls. “I was by the wire… He walked out, died right by the wire. “Apache skinned the private, cut off his eyelids, removed his fingernails, and then castrated him before letting him go. Hathcock attempted to save him, but he was too late.
Carlos Hathcock had enough. He set out to kill Apache before she could kill any more Marines. One day, he and his spotter got a chance. The observed an NVA sniper platoon on the move. At 700 yards in, one of them stepped off the trail and Hathcock took what he calls the best shot he ever made.
“We were in the midst of switching rifles. We saw them,” he remembered. “I saw a group coming, five of them. I saw her squat to pee, that’s how I knew it was her. They tried to get her to stop, but she didn’t stop. I stopped her. I put one extra in her for good measure.”
A Five-Day Engagement
One day during a forward observation mission, Hathcock and his spotter encountered a newly minted company of NVA troops. They had new uniforms, but no support and no communications.
“They had the bad luck of coming up against us,” he said. “They came right up the middle of the rice paddy. I dumped the officer in front my observer dumped the one in the back.” The last officer started running the opposite direction.
“Running across a rice paddy is not conducive to good health,” Hathcock remarked. “You don’t run across rice paddies very fast.”
According to Hathcock, once a Sniper fires three shots, he leaves. With no leaders left, after three shots, the opposing platoon wasn’t moving.
“So there was no reason for us to go either,” said the sniper. “No one in charge, a bunch of Ho Chi Minh’s finest young go-getters, nothing but a bunch of hamburgers out there.” Hathcock called artillery at all times through the coming night, with flares going on the whole time. When morning came, the NVA were still there.
“We didn’t withdraw, we just moved,” Hathcock recalled. “They attacked where we were the day before. That didn’t get far either.”
White Feather and The M2
Though the practice had been in use since the Korean War, Carlos Hathcock made the use of the M2 .50 caliber machine gun as a long-range sniper weapon a normal practice. He designed a rifle mount, built by Navy Seabees, which allowed him to easily convert the weapon.
“I was sent to see if that would work,” He recalled. “We were elevated on a mountain with bad guys all over. I was there three days, observing. On the third day, I zeroed at 1000 yards, longest 2500. Here comes the hamburger, came right across the spot where it was zeroed, he bent over to brush his teeth and I let it fly. If he hadn’t stood up, it would have gone over his head. But it didn’t.” The distance of that shot was 2,460 yards – almost a mile and a half – and it stood as a record until broken in 2002 by Canadian sniper Arron Perry in Afghanistan.
White Feather vs. The Cobra
“If I hadn’t gotten him just then,” Hathcock remembers, “he would have gotten me.”
Many American snipers had a bounty on their heads. These were usually worth one or two thousand dollars. The reward for the sniper with the white feather in his bush cap, however, was worth $30,000. Like a sequel to Enemy at The Gates, Hathcock became such a thorn in the side of the NVA that they eventually sent their own best sniper to kill him. He was known as the Cobra and would become Hathcock’s most famous encounter in the course of the war.
“He was doing bad things,” Hathcock said. “He was sent to get me, which I didn’t really appreciate. He killed a gunny outside my hooch. I watched him die. I vowed I would get him some way or another.” That was the plan. The Cobra would kill many Marines around Hill 55 in an attempt to draw Hathcock out of his base.
“I got my partner, we went out we trailed him. He was very cagey, very smart. He was close to being as good as I was… But no way, ain’t no way ain’t nobody that good.” In an interview filmed in the 1990s, He discussed how close he and his partner came to being a victim of the Cobra.
“I fell over a rotted tree. I made a mistake and he made a shot. He hit my partner’s canteen. We thought he’d been hit because we felt the warmness running over his leg. But he’d just shot his canteen dead.”
Eventually the team of Hathcock and his partner, John Burke, and the Cobra had switched places.
“We worked around to where he was,” Hathcock said. “I took his old spot, he took my old spot, which was bad news for him because he was facing the sun and glinted off the lens of his scope, I saw the glint and shot the glint.” White Feather had shot the Cobra just moments before the Cobra would have taken his own shot.
“I was just quicker on the trigger otherwise he would have killed me,” Hathcock said. “I shot right straight through his scope, didn’t touch the sides.”
With a wry smile, he added: “And it didn’t do his eyesight no good either.”
1969, a vehicle Hathcock was riding in struck a landmine and knocked the Marine unconscious. He came to and pulled seven of his fellow Marines from the burning wreckage. He left Vietnam with burns over 40 percent of his body. He received the Silver Star for this action in 1996.
After the mine ended his sniping career, he established the Marine Sniper School at Quantico, teaching Marines how to “get into the bubble,” a state of complete concentration. He was in intense pain as he taught at Quantico, suffering from Multiple Sclerosis, the disease that would ultimately kill him — something the NVA could never accomplish.
In the mid-90’s, Randy Hetrick was a Navy SEAL deployed on a counter-piracy mission in southeast Asia, holed up in a warehouse, trying to figure out how to stay in the kind of shape necessary to quickly scale the side of a freighter while wearing 75 pounds of gear. He had accidentally deployed with his jujitsu belt, which he combined with some spare webbing from parachute harnesses to DIY a “Cro-Magnon” version of what became the TRX suspension training system. Today, it’s a wildly popular piece of exercise equipment based on the principles of bodyweight resistance.
That’s a great invention story; it’s also directly applicable to a new dad, which Hetrick has been, twice. New dads have to figure out how to maintain some semblance of physical fitness despite a life of chaos. We asked Hetrick how to use what he’s learned when the “warehouse” is your house and the blood thirsty pirate is your sleep-hating little kid.
Thirty-to-45 minutes spread out over the course of a day is more than enough time to kick your own ass. Hetrick suggests carving out 3 10-to-15 minute blocks a day. “There are seasons in life,” he says. “Be ok saying, ‘I don’t have time for an hour workout, so I’ll just do 10 or 20 minutes.”
Workouts 1 & 3: Perform these at home and focus on the upper body, lower body and core. That’s easy to do, since Hetrick only recommends bodyweight exercises (as opposed to weights), which naturally overlap multiple muscles and joints into single exercises. He also recommends time-based, as opposed to rep-based, sets: one minute of work with 30 seconds of recovery. Since you’re already too tired to do the math: that’s about 6 exercise for a 10-minute workout and 10 for a 15-minute one.
Workout 2: You can do this one at work and it doesn’t require sweating profusely and then going about your day like some gross re-enactment of 4th Grade gym class. Just spend these 10-15 minutes doing “mobility movements” (that’s “stretching” to you) and none of your co-workers will know you’re halfway through a Navy SEAL’s daily workout.
“It’s what you do in life,” says Hetrick of bodyweight exercising. “You’re lunging, you’re squatting, you’re bending, reaching and twisting.” It’s also highly efficient, since it requires more oxygen, pumps more blood and burns more calories than single muscle weight work outs. It turns out, you (particularly you with some very portable TRX straps) are your own best piece of gym equipment.
For sadists, Hetrick recommends the burpee: “If I made you do 15 minutes of burpees, you’d puke all over yourself and wouldn’t need to work out for two days.” Pleasant, and effective.
Exercises With TRX
With a suspension training system like TRX, it’s easier to go from movement to movement and execute actions that integrate multiple joints and muscles at once. When you buy the system, you get access to various workout tools, but here are a few of Hetrick’s favorites:
Squat rows integrate more muscles into the repetition.
Atomic pushup work arms and back while burning the crap out of your core.
Pledge curls, which use both arms simultaneously across the body — one to the opposite shoulder and the other to the opposite armpit, switching on each rep.
Whether your use TRX or not, the important thing to remember is that keeping your jiggly bundle of joy from turning you into a sad tub of goo doesn’t require a lot of stuff.
Most men — and particularly new fathers — need help opening the hips and back. Men’s hips are naturally tight (since they don’t push little people through them), and most fathers’ backs are a wreck due to the aforementioned jiggly bundle of joy being unable to pick itself up off the ground. With these stretches, move into tension for 30 seconds, then ease off for 10 seconds and give each movement around 2 minutes.
Hip hinge: Spread your feet, bend at the waist, and let gravity stretch your hamstrings and decompress your spine.
Cobra pose: The basic building block of hot yoga mom workouts is great for opening shoulders and abs.
The Running Alternative
As a SEAL, Hetrick used to run for miles with a 75-pound backpack. So, lugging a kid in a baby carrier gives him happy little flashbacks. “The kid instantly falls asleep, you’ve got a load hanging off you, and can go off for as brisk a walk as you want. Anyone who tries power walking with a [kid] quickly discovers it’s just as taxing as jogging with no load.”
And even though Hetrick can’t guarantee your kid will actually fall asleep in the carrier (as opposed to, say, screaming hysterically from the moment you put them in one), his main point is that exercising — even with new kids — is within your grasp. “It can be an opportunity to re-prioritize and create a new routine. Replace the 30 minutes of happy hour time with 10 minutes of suspension training or other exercise, and you’ll be better for it,” he says.
After all, “You can’t do happy hour anymore, anyway.”