More than one hundred service members from the U.S., United Arab Emirates, and several coalition nations participated in the Friendship Games Feb. 6, 2019, at Al Dhafra Air Base.
This semi-annual event used games to promote partnerships between the different countries.
“This is the one time of year where we all get together and participate in sports,” said Anthony Dalton, 380th Expeditionary Force Support Squadron fitness director. “We try to pick universal sports that everyone wants to compete in.”
The 380th EFSS worked with their coalition forces counterparts to coordinate and organize the games. It kicked off with a 4k run and included competitive events like basketball, soccer, a relay race and tug-of-war matches.
“It’s called the Friendship Games but people come out here and they want to win, they’re very competitive,” Dalton said. “Whether they’re first, second or third, they’re happy to participate in an event and represent their country.”
The U.S. team steals the ball during the basketball portion of the Friendship Games Feb. 6, 2019, at Al Dhafra Air Base, United Arab Emirates.
(U.S. Air Force photo by Tech. Sgt. Darnell T. Cannady)
These games allow service members to interact with and get to know each other in a universally-accepted environment.
“I believe these games are very important because it builds camaraderie between the countries and helps bridge the gap by getting to know one another on a personal level,” said Staff Sgt. William Hazelwood, 99th Expeditionary Reconnaissance Squadron launch and recovery supervisor and Friendship Games participant. “Participating in the games with members from other countries was very exciting. Getting fellowship with other members, exchanging conversations and competing were the highlight of the games for me.”
Regardless of who won or lost, by building relationships through the Friendship Games at Al Dahfra AB was the true winner.
“When we come out here all together, we’re truly one force,” Dalton added. “Everyone talks with each other, everybody competes, so I just like the camaraderie that these events bring. I don’t think I’ve seen anything like that during my time working for the Air Force where all the countries come together and participate in sports.”
Six-pack abs for the front, traps for the back. If we had to pick one vanity muscle for your back, the trapezius would be it. Long and triangular, this muscle rides from the base of your neck, across your scapula, out to your shoulder tips, then down your spine to your mid-back. Given the real estate it covers, it’s no wonder it can give your upper back awesome definition when properly flexed.
Of course, that’s not the only reason you should give your trapezoid muscles a workout. The traps hold the key to just about every upright functional movement you want to perform, from carrying kids to lugging groceries to changing lightbulbs (seriously). These muscles give your spine and shoulders proper reinforcement and provide the tension that prevents you from slouching over at the end of a long day of work.
If you’ve never found yourself saying, “Hey, let’s make today a traps day!” Then this trap workout is for you. A 15 to 20-minute, 7-move routine, you can add it to the end of arms day, or work it in after a bout of cardio. Do it three times a week to see major changes in about a month.
1. Barbell shrug
Works: Upper traps
Stand with feet shoulder-width apart. Hold a barbell in front of you, arms extended, using an overhand grip. Keeping your arms straight, shrug your shoulders, raising the barbell several inches as you do. Relax. 8 reps, 2 sets.
Holding a light dumbbell in each hand, bend knees and hinge forward at the waist so your back is flat and parallel to the floor. Raise arms out in front of you in a Y shape, like you’re getting ready to dive into a pool. Hold five counts. Release. Repeat 8 times.
3. Farmer’s carry
Works: Upper, middle, and lower traps
Holding a heavy dumbbell in each hand, arms straight by your sides, walk around the room. Focus on keeping your spine straight and shoulders back. 60-second walks, 3 times.
Stand with feet shoulder-width apart, a dumbbell in each hand. Holding weights vertically (north/south orientation), raise your arms out to the sides. Hold for two counts, slowly lower. 10 reps, 2 sets.
5. High pulls
Works: Lower traps
Stand with feet hip-width apart about three feet from the cable pull. Position the pulley at head height. Using the Y-handle, pull the cable directly toward your head, squeezing your shoulder blades together as you do. Hold two counts, release. 10 reps, 2 sets.
6. Overhead carry
Works: Upper, middle, and lower traps
Holding a heavy dumbbell in each hand, raise arms straight over your head, palms facing each other. Press shoulders down and keep your spin straight as you walk around the room. 60-second walk, 3 times.
7. Row machine
Works: Middle and lower traps
Get your cardio done along with your traps toning with 10 minutes on the erg. Focus on fully extending your arms in front of you as you push back with the quads and feet first, then squeeze your shoulder blades together as you pull the cable to your chest. The speed of your rowing motion will raise your heart rate, but for muscle building, it’s more important to think about good form.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
Tell her she can’t, she’ll tell you, “Just watch me.”
U.S. Army veteran Twila Adams won the prestigious Spirit of the Games Award at this year’s National Veterans Wheelchair Games in Louisville, Kentucky. The award is given to one wheelchair athlete out of hundreds across the nation, Great Britain and Puerto Rico who exemplifies the heart and soul of the Games through leadership, encouragement and a never-give-up attitude.
But that spirit is not just on display at the Games. Adams’ positive attitude only got stronger since the 1994 car accident that put her in a chair.
“My parents raised me to believe the impossible, and that’s what I’ve been doing my whole life. Don’t tell me I can’t. Don’t tell me I won’t. Tell me what’s next and what I have to do, because I’m still here,” she said.
Adams, who gets care at the Salisbury and the Charlie Norwood Augusta VA Medical Centers, served 11 years in the Army, with tours in Korea, Turkey and a deployment to Desert Storm, until road marches and bad knees caught up with her.
But three years after leaving the Army, another vehicle ran a red light as she was turning right.
“I swerved and missed her and just bumped another car. I wasn’t even going fast, but I could only move my mouth and eyes. I knew then there was something wrong.
“I heard the doctors telling my parents that I’m paralyzed from the neck down. The prognosis didn’t look good. Doctors kept telling my parents what I couldn’t do, and kept telling me what I couldn’t do.
“I looked at my doctor and said, “I want you to wear a nice tie next time you come in so we have something to talk about and stop telling me what I can’t do and let me work on this.
“I asked all of the people who wanted to visit me to stop visiting. They sit and look at you. Nobody wanted to move my arms and legs. They’re all afraid they are going to hurt me. They’re afraid if they lift my arm, it’s going to flop around.”
The doctor lifted her leg.
She kept it there.
“That’s a spasm,” he said.
“Do you want to do it again?” she asked.
He lifted her leg again. She held it up and moved her foot around.
The woman who doctors said would most likely be paralyzed from the neck down worked hard on her therapy. She can now walk briefly.
“I’m considered a ‘walking quad,’ she said. “I can ambulate. I can kind of wobble and drag my foot. Like most quads, I can’t feel a lot, but do have chronic pain from the neck down, and intense burning and pain in my hands, legs and feet.”
Yet look at any photos of Adams at the Wheelchair Games and there is either a look of fierce determination or a radiant smile.
“I’m not the hard-charging sergeant I was in the Army. I’m in a new body. I respect my body.”
Discovering the Wheelchair Games in 2002 was a turning point for her.
“I remember going to my spinal cord injury exam and the rec therapist asked me if wanted to go.
“And do what?” Adams asked her.
“You can play 9-ball,” the therapist said.
“From my scooter?!?”
“Yes, and you can play table tennis.”
She did more than that.
“I showed up at that first one and got to the opening ceremony and was blown away. I watched other people compete, doing air rifle, and archery with their teeth. I was amazed. I said, ‘Oh my goodness, my life is about to blow up. I’m about to die having fun.’
“Oh my goodness gracious, life is good. Without my injury, I never would have known about this stuff. I used to say my accident happened to me. By the time I was introduced to the Wheelchair Games, I was asked to go trap shooting. I play billiards in Tampa. At the Wheelchair Games, I do shot put, discus, javelin, air rifle, air pistol, bowling, boccia ball, power lifting. Now I say this did not happen to me, it happened for me. It changed my life.”
When she’s back home, she’s busy playing adaptive tennis at least two hours a day, several days a week.
“I was told I would need a power chair since I’m a quad. I don’t need a power chair,” she said. “I use my own, sports chair. Then I found out about an international adaptive tennis tournament. I was told I can’t go because I couldn’t compete at that level. I said, ‘Well, I’m going.’
“I went and got my butt whupped. But my second match was a doubles. I told my partner, “You get the backhand, I’ll get the forehand,’ and we won the tiebreaker.”
That story makes her recreation therapist, Valerie McNary, laugh out loud.
“She came up to me and said, ‘Val, everybody keeps telling me I can’t do it, but Val, I’m going to do it.’
“That’s typical of her,” McNary said. “She doesn’t care. It’s not about the winning. She doesn’t have to win. She wants to live and see other people living their lives. She’s not typical in any fashion or form. Most people don’t have the attitude she had right away. She’s already my spirit of the game every day. She is that spirit every, single day and doesn’t need the title.”
Jen Purser, from the Paralyzed Veterans of America Wheelchair Games leadership team, said Adams “truly embodies the spirit of what the Wheelchair Games are all about — camaraderie, support and perseverance.
“We were thrilled to see her win this year’s award,” Purser said.
But Adams said even with the right attitude, there are days she is like anyone else. It’s not all puppy dog kisses and unicorns.
“You know, we’re all flesh. Rains on me the same as anyone else,” she said. “I get depressed. I get those emotions, but I make a choice. I can say something to myself and motivate something in myself and this will go away.
“Exercise changes my emotions, better than sitting around and watching the news all day. I tell people, ‘Just get up, open the blinds and go outside and see what’s going on. Feel the sun on your skin. Go out and just let the breeze blow on you, and radiate over you, and you will feel good.”
But those Wheelchair Games — that, she said, is real balm for her soul.
“I’m like a kid in the candy store, every year, happy to be alive and hugging necks — even the grumpy ones. It’s about me having that one time a year to connect with people who know what I’m going through. They’re just like me. And if we can inspire the novices and share a little bit of hope, then my injury is not in vain.”
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
Members of the U.S. military community competed against one another Sept. 29, 2019 in another installment of Okinawa’s Strongest: Battle of the South on Camp Foster, Okinawa, Japan.
The event was held to determine who were some of the strongest men and women on Okinawa.
“Today went great,” explained Taryn Miller, an adult sports specialist for Marine Corps Community Services. “The weather was awesome. The competitors had a lot of energy. There was a lot of camaraderie along with a competitive edge among everybody.”
Okinawa residents and service members traveled from all across the island to participate in this event.
The competitors were divided into five different weight classes. Two female weight classes and three male weight classes.
U.S. Marine Corps Cpl. Ian Dernbach, a heavy equipment operator with III Marine Expeditionary Force Support Battalion, lifts an atlas stone during the Okinawa’s Strongest: Battle of the South, Sept. 29, 2019 on Camp Foster, Okinawa, Japan.
(Photo by Lance Cpl. Brennan Beauton)
The first event was the yoke carry, which consisted of a competitor carrying a set weight 50 yards in a race against time. The second was a farmer’s carry 100 yards followed by 10 log cleans and presses for time. The third event was the atlas stone lift, which involved the competitors lifting three different stones and placing them on a platform for time.
Competitors with the highest combined score in their weight class at the end of the competition were declared the winners.
The champion from the female weight class up to 150 pounds was U.S. Marine Corps 1st Lt. Kathryn Quandt, a future operations officer with 9th Engineer Support Battalion.
The champion from the male weight class up to 150 pounds was U.S. Marine Corps Cpl. Ezekiel Garza, a motor transportation mechanic with III Marine Expeditionary Force Support Battalion.
U.S. Marine Corps Cpl. Ezekiel Garza, a motor transportation mechanic with III Marine Expeditionary Force Support Battalion, executes a log clean and press during the Okinawa’s Strongest: Battle of the South, Sept. 29, 2019 on Camp Foster, Okinawa, Japan.
(Photo by Lance Cpl. Brennan Beauton)
The champion from the male 150-to-200 pound weight class was U.S. Marine Corps Gunnery Sgt. Daniel Kermeen, a faculty advisor with the Staff Noncommissioned Officer Academy on Camp Hansen, and the champion from the male over-200-pound weight class was U.S. Marine Corps Cpl. Ian Dernbach, a heavy equipment operator with III MEF Support Battalion.
The island-wide Okinawa’s Strongest competition will feature winners from both the Battle of the North and South and will take place in November 2019 on Camp Foster.
“Today’s event had a lot of similar movements that you will see in the event coming up in November 2019 which will have eight different stations as opposed to the three that we had here today,” said Miller. “This was a great way for competitors to get a feel for what it’s going to be like at the big one.”
This article originally appeared on Marines. Follow @USMC on Twitter.
Four days, seven challenges, several dozen competitors, but only two may become champions.
Marines from far and wide accept this annual challenge, and there is no exception this year at the 2019 High Intensity Tactical Training Championship aboard Marine Corps Base Quantico, Va., Sept. 9 through Sept. 12, 2019.
The championship has been hosted by Marine Corps HITT and Semper Fit for the past five years, and has evolved with every passing year. The HITT program’s primary mission is to enhance operational fitness and optimize combat readiness for Marines. The program emphasizes superior speed, power, strength and endurance while reducing the likelihood of injury.
“1-2 instructors have been pulled from major Marine Corps installations,” said Staff Sgt. Brandon Atkins, a force fitness instructor for Marine Corps Base Camp Lejeune, N.C. and Marine Corps Air Station New River, N.C. HITT centers. “We all came together to brainstorm what the Marines would be doing for the athletic events.”
Sgt. Miguel Aguirre, Marine Corps Air Station Cherry Point, N.C., competes in the fourth challenge of the High Intensity Tactical Training Championship at Butler Stadium aboard Marine Corps Base Quantico, Va., Sep. 10, 2019.
(U.S. Marine Corps photo by James Frank)
The events for the championship are drafted by HITT instructors and confirmed by a board of various Marine Corps fitness specialists.
“It’s a grind, straight grit,” said Staff Sgt. Scott Frank, a competitor from MCB Camp Pendleton. “You can’t just be good at one thing.”
“You have to be well rounded physically and mentally.”
The seven events for the 2019 HITT Championship included a marksmanship simulator, combat fitness test, weighted run, combat swimmer challenge, obstacle course, pugil stick fight, BeaverFit assault rig, live-fire fitness challenge, and HITT combine.
“We run through it ourselves so we can understand what they are going through too,” said Atkins.
A U.S. Marine competes in the fourth challenge of the High Intensity Tactical Training Championship at Butler Stadium aboard Marine Corps Base Quantico, Va., Sep. 10, 2019.
(U.S. Marine Corps photo by James Frank)
The intensity and nature of the challenges, create a risk of injury. To mitigate an ambulance is always on site and numerous medical personnel were present. The Marines are also being monitored closely by high-tech equipment that records their heart rates, core temperature and other vital information, which gives an in-depth idea of their overall health provided by Western Virginia University.
“The tactical drill was my probably my favorite because it included live-fire, and it was awesome to see how your body reacts to being under physical and mental duress,” said 1st Lt. Frances Moore, a competitor from MCAS Iwakuni, Japan.
The competitors are awarded points based on each timed event. The goal at the end of the competition is to have the most points. The championship culminates at the end of day four, when the scores have been determined and the male and female champions are awarded.
“They come in and train every single day and get coaching advice from all the staff,” said Frank. “Then I get to come here and actually see them put all that effort into the competition.”
This article originally appeared on Marines. Follow @USMC on Twitter.
Have you ever seen someone go backwards on a treadmill? I’m sure you have, and you may have thought to yourself, “What is that idiot doing?!” Well, according to researchers from South Africa, they are not idiots after all. In fact, you may consider doing some backwards cardio from time to time — especially if you’re getting over a knee problem.
The researchers had 39 subjects with various knee injuries follow a rehabilitation program that involved either forward- or backward-pedaling on the treadmill and elliptical machines. They reported at the 2011 Annual Meeting of the American College of Sports Medicine that the group going backwards increased their aerobic capacity by 10% more than the forward group. The backward group also increased their quad and hamstring strength more than the forward group.
(Flickr photo by OIST)
Jim’s take-home point
If you have a knee injury or are getting over a knee injury you should definitely consider going backwards on the treadmill and elliptical from time to time. But even if you have no knee injuries you still might consider going backwards, not just to mix it up but the boost your leg strength more and even your aerobic capacity. The elliptical is the easiest to do this on. For the treadmill, be sure to start slow until you get the hang of it and gradually increase your speed. You can also go backwards on the track or anywhere outdoors, just be careful about what’s behind you.
Source: Terblanche, E., et al. Annual Meeting of the American College of Sports Medicine, 2011.
Go manual for more muscle
One thing that I preach is doing shorter — but more frequent — bouts of cardio throughout the day.
This will actually help you burn off more fat than just doing one long cardio session. If you have followed my advice here, you may have looked into purchasing a treadmill for your home so that you can get in your cardio workouts at any time of day. But maybe you were daunted by the price tag. After all, many quality, motorized treadmills can cost you more than id=”listicle-2627551358″,000.
I have some good news for you — the best treadmill that you can buy may be closer to just 0
This kind of treadmill is known as a manual treadmill. Yes, the kind that you have to keep going with your own leg power. It’s no frills and no thrills, but the two studies below show why manual or non-motorized treadmills are better than their motorized counterparts.
First, University of Wisconsin (Milwaukee) researchers compared the calories burned and heart rate during walking at similar speeds on a motorized treadmill versus a non-motorized treadmill. They reported that the non-motorized treadmill lead to a 20% higher increase in heart rate and a 40% greater calorie burn! So forget about running on the motorized treadmill, using a non-motorized one will give you more a workout for faster fat loss.
(Flickr photo by David Ohmer)
Researchers from Carroll University, in Waukesha, Wisconsin, measured muscle activity of the vastus lateralis — one of the four quadriceps muscles — the hamstrings and gastrocnemius (calf muscles) when subjects walked on a standard, motorized treadmill and on a non-motorized treadmill. They discovered that the non-motorized treadmill increased muscle activity of the quads by over 50% more and muscle activity of the calves and hamstrings by 100% more than the motorized treadmill. This means that using a non-motorized treadmill to do your cardio on can also help you to bring up your quads, hams and calves development.
Jim’s take-home point
A harder workout, bigger leg muscles, more calories burned, and the cost can be as low as 0—why wouldn’t you get a manual treadmill?! Try doing a few 10-minute bouts of sprinting HIIT workouts on one of these bad boys and you will feel it in your legs for sure and see it on, er off your waist.
Source: Edilbeck, B. P., et al. Comparison of muscle electromyography during walking on a motorized and non-motorized treadmill. Annual Meeting of the National Strength and Conditioning Association, 2011.
This article originally appeared on G.I. Jobs. Follow @GIJobsMagazine on Twitter.
On Feb. 15, the NHL will host its annual Stadium Series Games at a really unique and, frankly, awesome location.
The Colorado Avalanche will host the LA Kings at Falcon Stadium on the campus of the United States Air Force Academy.
The Stadium Series has been played previously at several landmark stadiums in its six years of existence. In 2014, the series kicked off with a game at Dodger Stadium in Los Angeles and then two games in Yankee Stadium.
This is part of an initiative by NHL Commissioner Gary Bettman to build a unique partnership with the military. There have also been talks that the New York Rangers are working on having a game at Mitchie Stadium on the campus of the United States Military Academy.
Colorado Avalanche General Manager and hockey legend Joe Sakic said, “We are grateful for the chance to honor our military and our local U.S. service academy with a special event.”
Another benefit of the game is to highlight the Air Force Academy hockey team. In homage to its own history, the team started playing outdoors as a club team. As it built its reputation over the years, the Falcons have made the NCAA Tournament seven times. Three times they have made it to the Elite 8. What is even more impressive is that Air Force can’t recruit like other schools. (no Canadians or Europeans).
The NHL is going all out with pregame fan spaces, which will have interactive activities for everyone. Fans will be able to meet NHL legends, create their own hockey card, take a look at the Oscar Meyer Weinermobile and other activities. The highlight of the pregame festivities will definitely be the Stanley Cup. The iconic trophy will be on display, and fans will have the chance to see the Cup up close and personal.
In preparation for the event, the Avalanche sent forward Gabriel Landeskog to be a ‘Cadet for a Day.”
Landeskog took the time to tour the Academy, try out a flight simulator, take in the school’s athletic facilities, and most importantly, spend time with the cadets.
If you look at a list of body parts men want to tone, somewhere up near the top, you’ll see abs. Sure, bulging biceps would be great, and you probably wouldn’t mind pecs that pop either. But abs — those elusive, sculpted, six-pack symbol of hyper-fitness — are universally sought on any fitness list. And yet, there is a cottage industry selling misguided, haphazard ab advice. The best abs workouts for men are pretty hard to come by.
The main problem is that many workouts don’t take into account that your midsection is actually composed of multiple muscles. The rectus abdominis is probably the one you know best: Running down your centerline from your sternum to pubic bone, this is the muscle people are typically talking about when they describe a six-pack. Then there are the obliques, technically two sets of muscles that run on diagonals beneath the rectus abdominis from your lower ribs to your hip bones. The transverse abdominus is even deeper still, wrapping around the sides of your torso and stabilizing your core. Your lower back muscles also play an integral role in defining your core — both aesthetically (they eliminate some of that side-fat overhang situation) and functionally (a strong lower back helps you rotate your core and stand more erect).
Not sure whether you’re hitting all the essential muscles in your core routine? The workout here has you covered. These 10 moves will sculpt your midsection into one lean, mean abdominal machine. Of course, no core workout will ever be a success if it’s not accompanied by eating smart and keeping up the cardio — if you’re carrying extra pounds, you’re going to have a gut, no matter how many planks you do.
One you can get through the below workout comfortably, add reps to your set, or sets to your circuit, to keep challenging yourself.
1. Flutter kick
Lie on your back, legs extended, heels about 6 inches off the ground. Place your hands by your sides or under the small of your back for support. Begin to scissor your legs up and down, as if you are doing the backstroke in the pool. Flutter kick for 20 seconds, rest 10, then do 20 seconds more.
2. Leg drop
Lie on your back on the floor, legs straight up in the air, feet together. Place your hands by your sides or under the small of your back for support. Without bending your knees, lower your legs to just above the floor, then raise them back to their vertical position. Do 10 reps, rest 10 seconds, then do another 10 reps.
Grab an 8-10 pound medicine ball or dumbbell. Sit on the floor, knees bent, feet flat in front of you. Hold the weight with both hands, arms straight in front of your chest. Lean back so that your body is at 45 degrees (mid-situp position). Twist to the right, letting your arms swing over to your right side. Twist back to the left, letting arms swing to the left side of your body. That’s one rep. Do 10 reps, rest 10 seconds. Do 3 sets.
Get into an extended pushup position, then lower yourself to your elbows. Keeping your body in a straight line from head to toe, hold the position for 60 seconds. For variations on the theme, try a side plank (prop yourself up on one elbow, then raise your hips off the ground to create a straight line from your feet to your shoulders).
From an extended pushup position, engage your abs and hike your hips into the air until your body forms an inverted V shape. Hold for three counts, then lower yourself back into an extended pushup position, keeping your back flat. Repeat sequence for 60 seconds.
Sit on the floor, knees bent, feet flat in front of you. Place a medicine ball between your feet. Lean back and lift your feet off the floor, straightening your legs until your weight is balanced in a V position. From here, either hold this position for 30 seconds, or for a more advanced challenge, bend and straighten your legs while maintain the V-hold. Relax, then repeat.
7. Side cable pull
Set the cable machine to a weight you can use for 8-10 reps. Stand perpendicular to the cable machine, left side closest, placing the pulley at chest height. Keeping your feet and hips stationary, twist your torso to the left and grab the pulley handle with both hands, arms straight. Pull the cable until your arms are straight in front of your body and your torso is straight over your legs. Hold for one count, then twist back toward the machine to return to the start position. Do 8-10 reps, then repeat on the opposite side. Do 2 complete sets.
8. Reverse crunches
Sit on the floor, knees bent, feet flat in front of you. Lean back so that your body is at 45 degrees (mid-situp position). Extend your arms in front of you as a counterbalance. Engage your abs and sink deeper toward the floor (don’t let your shoulders touch the ground), then immediately return to the start position. Pulse up and down for 30 seconds. Rest 10 seconds. Repeat for 30 seconds.
Using an overhand grip, perform a standard pullup. Once your head clear the bar, hold the contraction while bending your knees to your chest. (For a simpler version, hang from the pullup bar, arms extended. Bend your knees to your chest, then release them.) Do 8-10 reps, 30 seconds rest. 2 sets.
10. Diagonal chop
Set the cable machine to a weight you can use for 8-10 reps. Half-kneel perpendicular to the cable machine, left side closest to the machine and left knee bent in front of you (right leg on the floor). Place the pulley just above head height. Keeping your lower body stationary, twist to the left and grab the pulley handle with both hands, arms straight. Pull the cable on a diagonal until your arms are down at your right hip, torso twisted to your right side. Hold for one count, then twist back to the left to return to the start position. Do 8-10 reps, then repeat on the opposite side. Do 2 complete sets.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
You’ve seen those dedicated men at the gym, twisting and manipulating that long tube of steel like cheerleaders with their batons. They can perform countless moves with endless permutations and seem to be practicing at all hours. There’s not a dad bod among them. Likely, this is not you. And that’s totally fine, because in reality, despite the variations and combinations of moves one can do with a barbell, there are really just 7 that you need to know for the kind of functional strength you need. You might not walk away with big arms or six-pack abs, but you will be fit and spry — which is all you really need.
1. Barbell curls
Hold the barbell with both hands, palms facing forward, spaced about shoulder-width apart, arms straight. Exhale, bend elbows, and raise the bar to your chest. Inhale and release. Do 3 sets of 10 reps.
Pro tip: For maximum biceps engagement, keep your wrists still and elbows tucked at your sides while performing the curl.
Stand with feet shoulder-width apart. Keeping your legs and back straight, bend forward and grab the barbell with an overhand grip, hands shoulder-width apart. Raise your chest slightly to lift barbell an inch off the floor (arms still straight). From this starting position, squeeze your shoulder blades together, bend elbows, and raise the barbell to your chest. Release. Do 3 sets of 10 reps.
Pro tip: Initiate the movement by pulling your shoulders back, keeping the motion smooth. If you have to use a “bouncing” motion to raise the bar, it means the weight is too heavy; go down 10 pounds.
3. Barbell squat
Using a squat rack, place the barbell at chest height. Step under it, feet shoulder-width apart, toes slightly turned out. Center the bar on your shoulders and grasp it with both hands shoulder-width apart. Straighten your legs to lift the bar out of its hold and take a small step back. Driving your heels into the floor, bend your knees, and imagine that you are sitting back in a chair. Counteract the backward movement of your hips with a slight hinge forward with your chest, keeping your back straight. Squat until thighs are parallel to the floor. Squeeze glutes and engage your hamstrings to return to standing. Do 2 sets of 10.
Pro tip: Always maintain control of the movement; only lower to a comfortable position. Be sure to place the safety catch at knee height before you begin, in case you need it!
Stand with feet shoulder-width apart, arms straight, barbell grasped in front of you with both hands shoulder-width apart. Engaging your core to keep your back straight, bend elbows and raise the bar to high-chest height. (Your elbows will bend out to the side and upward.) Release. Do 3 sets of 10.
Pro tip: To avoid excess neck strain, focus on keeping your neck long and relaxed as you raise the bar.
5. Barbell hip thrust
Lie on your back on a bench, knees bent, feet flat on the floor. Place the barbell across your lap, directly over your hips. Inhale deeply, and as you exhale, squeeze your glutes and thrust your hips skyward, lifting the bar as you do (place your hands lightly on the bar to hold it in place). Inhale and release. Do 2 sets, 8 reps.
Pro tip: If you have a slim build, wrap hand towels (or a padded barbell collar) around the bar at the spot where it comes in contact with your hipbones.
Stand with feet shoulder-width apart in front of the barbell. Hinge forward at the waist, keeping your back straight, and grasp the barbell with hands shoulder-width apart. Softly bend knees, then straighten in one definitive motion, raising your torso up along with the bar, keeping arms straight, until you return to an upright position. Lower the bar back to the floor, keeping your back straight. Do 3 sets and 10 reps.
Pro tip: Keep your head facing forward and gaze slightly higher than eye level for the duration of the exercise to ensure proper alignment.
7. Barbell shrugs
Stand with feet shoulder-width apart, barbell grasped in front of you with both hands in an overhand grip, slightly wider than shoulder-width apart. Keeping your arms straight, scrunch your shoulders up toward your ears as high as they will go. Hold for a second, then release. Do 3 sets of 10.
Pro tip: To give your pectorals and deltoids a proper workout, avoid bending your arms and engaging your biceps to raise the bar.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
The upcoming Army-Navy game is one that temporarily divides our usually-united U.S. military, if only for a few hours. The rivalry is 118 years old, is attended by sitting Presidents, and is older than the Air Force itself. But for the men who compete for the Commander-In-Chief’s Trophy, it can be even more daunting to head west and face the Air Force Academy Falcons.
There’s no way the Air Force will ever get as legendary a rivalry as the Army-Navy game. It’s one of the biggest games in sports. Even if it doesn’t change the rankings on any given year, it’s still got a huge fan base. The Air Force, despite being the better playing team for much of the past few decades, can’t compare to that kind of legacy.
What they can do, however, is spoil the parties at West Point and Annapolis.
Air Force’s 2014 starting QB Kale Pearson.
The trash talk
The Army-Navy game, while known for its mascot thefts and funny spirit videos, is also known for being overly polite. Not so at Navy-Air Force. Midshipmen hold a Falcon Roast pep rally during the week before the Air Force game, burning a wooden falcon in effigy.
As for an interesting game, everyone knows the service academies aren’t playing for the BCS National Championship, so the winner doesn’t get more than bragging rights and the Commander-In-Chief’s Trophy. But for fans watching a game, scoring is important. No one wants to sit through a Navy 0-7 win over Army, even Midshipmen. Moreover, there’s no better ending to a game than a squeaker.
The average margin of victory in an Army-Navy Game over the last 15 years is almost 16 and a half points. For Air Force vs. Navy, that number drops to a two score game. And despite Army’s recent uptick in the quality of their game, Air Force and Navy always field much more impressive and more explosive teams.
Despite all of these facts, the Air Force Academy Falcons will never quite measure up to the ancient rivalry that is the Army-Navy Game. The Air Force-Navy game happens on the first Saturday in October, followed by the Army-Air Force game on the first Saturday in November.
The 2018 Army-Navy Game will be on Dec. 8, 2018 at noon Eastern, presented by USAA, and live from Philadelphia.
The Daytona 500 is known as the Great American Race.
Well, the Great American Race just had a driver make a Great American Entrance.
The United States Air Force has had a partnership with Richard Petty Motorsports for several years now. As part of their partnership, they decided that they were going to make a mark this weekend in Daytona.
The other was one of the best paintjobs a racecar has ever had.
Bubba Wallace is a fan favorite among NASCAR fans. He finished second at the Daytona 500 in 2018 and 3rd at Indianapolis Motor Speedway in 2019. While he has had ups and downs in his short career, he is talented and a lot of people are rooting for his success. He is young, personable, and just an overall nice guy. He also does some pretty cool things.
The Air Force Wings of Blue demonstration team decided to help him make a grand entrance at the legendary racetrack on the days before the race. Wallace did a tandem jump out of a C-17 Globemaster and landed about 50 yards from the start/finish line of the 2.5 mile track.
After his lap, Wallace said, “I guess I can now say that was the coolest thing I’ve done. I’ve been able to go with the United States Air Force a couple of times in a fighter jet, F-15 F-16, and I didn’t think that could be beat. I’m still trying to decide if skydiving beat that, but jumping with the Wings of Blue was incredible.”
He continued, “I wasn’t nervous at all, which was kind of surprising because I’m about to jump out of a perfectly good C-17 aircraft, and that was cool, by the way; that thing is awesome. I didn’t get nervous. I went straight to scared crapless when we just walked off the back of the airplane. I wanted to back out right then and not do it then. The adrenaline rush that I got at that moment. I don’t know another feeling, another moment in my life that can describe that. Incredible. I couldn’t really see coming down, I had to hold my goggles. Once I did that, it was incredible; pulled the chute, super quiet ride. (Instructor) Randy did awesome, gave me the ride of my life.”
Wallace then tweeted video of the jump.
Talk about an entrance! Just your typical Thursday leading into the #DAYTONA500. Grateful for @USAFRecruiting, @RPMotorsports and @USAFWingsofBlue for knocking this off my bucket list!pic.twitter.com/LYGcfmZNIC
It’s time to get out your stars and stripes – it’s Flag Day! June 14, 1777, is the date that Congress officially chose the design for our flag, and Americans have been pledging their allegiance to it ever since. While you’ll only get the day off work if you live in Pennsylvania, the state where the flag originated, the holiday’s history and meaning are important to know. Whether you’re reading this on Flag Day or any other day, these facts are fun enough to learn all year long.
Betsy Ross is often cited as the designer of the first American Flag, but we have little evidence to support that claim. Her grandson presented statements by his own family in 1870, but beyond that, there’s no proof. Some historians want to transfer the credit to Francis Hopkinson, who was named as the flag’s designer in journals from the Continental Congress.
3. There have been 27 official versions of the American flag
On the American flag, the stripes represent the 13 original colonies, while the stars represent each state. Since there weren’t always 50 states, there weren’t always 50 stars. Each flag was similar, but with a different number of stars. If you visit the Smithsonian’s National Museum of American History, you can see the remnants of the 15-star, 15-stripe flag that inspired the national anthem.
4. The colors of the flag have important meanings
Red, white and blue were chosen to represent, respectively, valor, liberty and purity. The colors also have specific names; “Old Glory Blue,” “Old Glory Red”, and white. Just plain white.
5. The current version of the flag was designed by a student
In 1949, 17-year-old Robert G. Heft created an updated flag for a class project, and the poor kid only got a B-. Luckily, that didn’t dissuade him. He submitted his idea to President Eisenhower when Alaska and Hawaii gained statehood. Our of over 1500 submissions, his design was chosen.
6. The flag has rules of its own. Lots of them.
According to the U.S. Flag Code:
– The flag shouldn’t be flown in bad weather. – It should be raised and lowered slowly. – No other flags should be placed above it. – When flags from two or more nations are flown, they should rest on separate poles at the same height. They should also be about the same size. – It must be flown at every school and during all school days. – If flown at night, the flag should be illuminated. – Flags can be burned if they become damaged and can no longer be flown. – And many more.
7. You can’t sign your name on it
Despite what flag-signing politicians would have you believe, The Flag Code strictly prohibits adding any markings or drawings to the flag.
8. … or put it on a t-shirt
Every 4th of July, half the country is decked out in stars and stripes. As it turns out, we’re not really supposed to do that. The Flag Code actually specifies that the Stars and Stripes should never be used on clothing, bedding, or decorations. Considering how much Americans love our flag merch, that’s one rule we’ll probably keep breaking for a long, long time.
9. Flying a flag upside down isn’t necessarily disrespectful
At least not in the way you’re thinking of. An upside-down flag isn’t usually a signal of protest, rather, it’s a signal of distress. On your next cruise, if you see someone frantically waving an upside-down flag on a nearby island, he’s probably not a rebel. He’s stranded.
10. Burning a flag isn’t technically illegal
Historically, unlike flying a flag upside down, burning the flag WAS done as an act of protest. The Flag Protection Act of 1968 made this illegal, but the act was revoked 20 years later. The Supreme Court ruled that the government couldn’t limit citizens’ First Amendment rights, making it legal to do whatever you want to a flag with no legal consequences.
11. Indestructible flags exist
Historically, enemies of the United States have burned or defaced our flag to make a statement. (That’s why messing with the flag is a really, really bad idea, even if it’s not illegal!) To protect defaced flags from being used as a propaganda tool by enemies, a Green Beret veteran has designed an all but indestructible flag. Made out of kevlar and Nomex, the new materials ensure the flag can’t be burned or torn while still allowing it to fly naturally. Here’s how to order your Firebrand Flag today (and the first 150 WATM readers to order get off and free shipping – a additional savings!)
12. Using the American flag in burial ceremonies isn’t just for veterans
While draping the flag over the coffins of government officials and veterans is common practice, it’s not their exclusive right. Anyone can adopt this tradition if they like it!
13. Old Glory was the nickname of a specific American flag
We now refer to any ol’ flag as Old Glory, but that wasn’t always the case. It started with a sea captain named William Driver, who nicknamed the flag on his ship “Old Glory” when he saw it flying on his ship’s mast back in 1831. It was such a good nickname that it stuck for good.
14. After 9/11 we held our flag a little closer
National tragedies are known for bringing our country together. According to Karen Burke of Walmart’s Corporate Communications, their stores sold 115,000 flags on September 11, 2001, compared to only 6,400 flags in 2000. In the following year, they sold a whopping 7.8 million US flags- around triple the sales of the previous year.
15. There are 6 American flags on the moon
…but only 5 are standing. Over the course of many moon expeditions, six US flags have been planted. The wind generated by the landing and takeoff of a shuttle, however, dislodged the original flag placed there by Neil Armstrong during the first-ever moon landing.
16. ‘Gilligan’s Island’ directors respected the flag.
During the opening sequence of the first season of the show, the American flag is filmed at half-staff. This was done to honor President Kennedy, who was assassinated the day the pilot episode was filmed.
If you call yourself a runner, you probably don’t think of it as a weight loss regimen. It’s a hobby, a passion, a social circle, the exercise that feels good, but not the thing that you need to keep the weight off. This is for a variety of reasons — prime among them because so many runners find a comfortable pace and stick there. This isn’t a recipe for a fitness regiment that’s going to push your body to shed excess fat, or even prevent you from bringing some new love handles with you on your run.
The truth is, while jogging is a great way to maintain fitness and improve health metrics like blood pressure, a moderate steady-state workout isn’t going to do it if your goal is to drop some digits. What you need are short, hard bursts of cardio activity that shock your system into overdrive, followed by a brief recovery, repeated again and again. Known as HIIT (high-intensity interval training), this Tabata-type of workout will yield the biggest bang for your buck, according to exercise scientists.
But you can’t just launch into this sort of running workout if you’re not currently a runner or you risk injury. So if you’re new to running, take four or five weeks to gradually work your way up to a solid base (running three or more times a week, for 3 or more miles at a time). Once you’ve reached this starting point, consider trying one of the 7 workouts below. These 20-minutes sessions are split into super-short, ultra-intense bouts of running, followed by recovery intervals. Get after it!
Yes, this is an actual thing in running vocab: Short bursts of fast running interspersed between easy jogging. The beauty of fartleks (fun fact: the term means “speed play” in Swedish) is that you can make up your own. For instance, during a 20-minute run around the neighborhood, decide that you will mad-sprint between every third and fourth lamppost, then easy-jog for three more. The intentionally imprecise nature of these runs adds an element of child-at-play that makes time fly by.
A classic workout for collegiate track runners, this session has you running a quarter-mile as fast as you can, followed by a recovery time of equal length. So if you run .25 miles in, say, two minutes (an 8-minute-per-mile pace), you’ll take two minutes to walk/rest before going again. If there’s a track nearby, .25 miles = 400 meters = one full lap. Otherwise, you can you a GPS watch or guesstimate the distance at your local park or running route.
3. Downward ladder
Beware! This workout is sneaky-hard: You’ll start out running one mile at a medium pace (fast enough you can’t really converse, but easy enough you can spit out a few words). Jog for two minutes, then drop the pace to hard (heavy breathing, too hard to talk) for half a mile. Jog one minute, then give it everything you’ve got (wheezing, purple-faced, the whole shebang) for .25 miles. Repeat sequence.
Similar to a fartlek, this workout mixes up hard and easy paces, but rather than using landmarks to dictate the workout, you’ll use your watch. Run as hard as you can for one minute. Walk or jog a minute. Repeat 10 times.
5. Drop downs
Find a stretch of road and use a tree or other landmark to mark your starting spot. Start your watch and jog for 30 seconds. Mark the spot on the road where you finish. Jog back to the start. Perform 10 reps running from point A to B, with the goal of running each one faster than the one before. Jog back to the start after each. Note: Don’t go balls-to-the-wall on the first rep or you will never be able to improve your time. Your goal is to get faster and faster, making your final rep the hardest/fastest.
If you’re new to running or sprinting seems to bring on the injuries, try this approach. Head out for a 20-minute moderate-paced run. Every 5 minutes, stop and do 60 seconds of one of the following: Jumping jacks, pushups, fast lunges, squat jumps. In this case, you’re using running as a fat-burner, while introducing explosive movements to up the calorie burn for weight loss.
7. Hill repeats
The beauty of hills is that they work more muscles than running at zero incline and raise your heart rate up without requiring additional pavement pounding, so they are (marginally) gentler on your body. For this workout, find a steep-ish hill that you can sprint up for 10 seconds. Dash to the top (or for 10 seconds if the hill is longer); jog to the bottom. Repeat 10 times. Next, cover the same distance up the hill, but take bounding leaps (swing your arms for momentum) rather than short, tight steps. Jog back down. Do 10 reps.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.