There’s a reason sit-ups top the list of exercises to get your spare tire under control. They work the major rectus abdominis muscle. They are challenging to do but elementary to understand. They involve no machines or special devices.
And yet… there’s no way around it. Sit-ups are boring. Up, down, up, down — the exercise gets really old, really fast. They are also good but not perfect: All that rounding of the spine places stress on the lower back which can cause injury over time. More over, the exercise works your abdominals in two planes of motion, but does not engage your obliques or transversus abdominus, limiting the true amount of core strength you can build.
Not to worry, flat abs were not built by sit-ups alone. There are plenty of other moves out there that can give you the muscle tone you want without the monotony you dread. Here are 10 ab exercises to try instead of sit-ups.
The cousin of full sit-ups, crunches involve lying on your back, feet either flat on the floor or elevated in the air with knees bent. Perform small contractions of your abdominal muscles to raise and lower your torso a few inches. You can do these with hands by your sides or behind your head for support. Aim for 100 crunches.
A key part of core strength is balance. In this exercise, start sitting with your knees bent, feet flat on floor. Place one hand behind each knee. Slowly lean back, lifting your feet off the floor so that the hover a few inches off the ground. When you find the sweet spot where you are balanced between your raised legs and backward-leaning torso, stop. Try to extend your legs into a straight position, so that your body forms a V shape. Hold for 10 counts.
3. Bicycle Crunches
An oldie but goodie, the bicycle move is great because it engages your oblique muscles as you twist your torso from side to side. Start by lying on your back, knees bent, feet in the air. Bend elbows and place your hands behind your head. Start circling legs in a bicycle-like motion, bringing opposite elbow to knee. Do this for one minute.
4. Inverted Hinges
Start in an extended push-up position, legs and arms straight. From here, hike your hips toward the ceiling, keeping your back flat and legs straight. Keep going until your body forms an inverted V shape, with your butt as the apex. Hold here for five counts, then slowly stretch back out in a controlled manner. Do 10 inverted hinges.
From an extended push-up position, drop down so that your weight is supported by your elbows, which should rest beneath your shoulders. Hold this position, back straight, for one minute.
(Photo by Sam Owoyemi)
6. Side Plank
From the front plank position, shift your weight so that you are resting on your right arm. Twist your entire body so that your left shoulder points toward the ceiling and your legs are stacked on one of top of the other with your left side on top. Maintain a straight line from your shoulders to your feet. Hold for one minute, then rotate to the other side and repeat.
Start sitting on the floor, knees bent, feet tucked under a sofa or chair base for support. Stretch your arms in front of you and slowly lean your torso back until your upper body creates a wide V shape with your legs. Stop in this position and begin to make small pulsations back and forward with your upper body. Do this for one minute.
Begin this move in the same wide V shape as above. Instead of pulsing up and down, swing both arms over to your right side and twist your torso to follow. Begin to “pulse” in this position, making small twists to the right and back to center (as opposed to up and down). Do 10 times, then rotate arms and torso to the left side and repeat.
9. Windshield Wipers
Start lying on your back, feet in the air, legs straight. Place arms out to either side of support. In a controlled manner, drop both legs over to the right, reaching for the floor. Keep hips still and facing up toward the ceiling. Bring legs back to the centerline, then drop them over to the left side. Repeat this side-to-side motion (like a set of windshield wipers) 10 times.
10. Leg Raises
Lie on your back, legs straight. Tuck hands under the small of your back for support. Keeping your legs straight and together, raise feet off the floor toward the ceiling. In a controlled manner, lower legs back to the floor without arching your back. Do 10 times.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
Inscribed on the CIA’s original headquarters in Langley is a passage from the Gospel of St. John: “And ye shall know the truth and the truth shall make you free.” This unofficial Agency motto alludes to the truth and clarity that intelligence provides to decision-makers, similar to the “knowledge is power” mantra.
But what happens when the craft of intelligence is disrupted or diluted by the politics (read: politicians, journalists, sensationalists, etc.) and policymakers it is designed to inform? What happens when it is dismissed, falls upon deaf ears, or is blatantly ignored?
Below is a quick list of the top four issues with intelligence I have encountered as an intelligence professional, along with completely hypothetical examples of how these issues materialize. Armed with this knowledge, you will have four keys to help you better understand the craft of intelligence.
Disclaimer: The concepts here are all 100-percent true — it is the specific examples and stories that have been altered for their sensitive and ongoing nature. And no, this list is not comprehensive.
1. Intelligence is an extension of politics, which suck.
As SOFREP has previously discussed, the purpose of intelligence is to inform decision-making, plain and simple. People or technology gather the information. That information is then processed and analyzed, disseminated to the consumers, and decision-making is informed. For more on how that works, see the Intelligence Cycle.
Roughly paraphrasing Clausewitz here, “War is politics by other means.” Well if war is politics and intelligence is an extension of politics, then intelligence is total political war — or something like that. Point being, the practice of managing intelligence (or information writ large) can oftentimes be a bit of a monstrosity.
I have observed that the problem with intelligence is not that you do not have it — although that oftentimes is the issue. Rather, what is critical is intelligence’s proper management: who to share it with, how to share it, when to share it, etc. These considerations are what I would consider appropriate “coordination” of the information. Not only managing it but providing the necessary context for the information (as an analyst, this is paramount) and emphasizing what must be emphasized. Some do this well, others not at all — even when they should.
You are an intelligence professional working to counter various extremist threats to U.S. interests in Beirut, Lebanon. It’s not a nice place, so there’s plenty of nefarious activity and you’re gainfully employed. You receive information that a local Hezbollah cell has imminent plans to conduct a suicide attack at a popular south Beirut café that’s frequented by American citizens, other Westerners, and even a few foreign dignitaries. You’ve got a timeline, a method of attack, and maybe even some perpetrator names if you’re lucky. Because you’re a professional, you’ve done your homework and know that what you see is legitimate. It’s now your duty to get the machine in gear. You’ve got credible threat information that must be rapidly disseminated so the proper warnings can be issued, the appropriate authorities can be notified, and the would-be attackers thwarted.
But hold on there. One simply cannot hit “Forward All” and pass this information to 100 of your closest friends and neighborhood-friendly consumers. Forget the mass dissemination technique, however strong. How about just sending it to a handful of people? Better, but still not ideal.
Try this on for size: Send it to one or two overworked and undermanned bureaucrats who demand complete control over the information (i.e. no further sharing or exchanges until they’ve “worked the issue”). They then sit on it for an excruciating period of time, hold an extensive meeting about it with their closest friends at their (not-quite-earliest) convenience, and finally reluctantly pass it out to a limited audience with various caveats that downplay the significance of what you assessed to be time-sensitive and credible information. Never mind that you are intimately familiar with the threat and the environment and confident in your analytical abilities.
As stated above, there is always a time and place for appropriate coordination and processes for managing the information received. However, the caveat is that such management should not be completely sidetracked by politics. Give the information to those who need it, and inform the decision-making of those who have the power to alter the environment and ultimately save lives. It does not take a comms blackout, a strongly worded email, a committee, hours of deliberation, and lackluster dilution downplaying the credibility of the threat to share the information.
2. Information-sharing in the intelligence business is key.
Most people are familiar with the “need to know” principle, wherein if you do not have a legitimate requirement in your mission to know the information, you do not need to know it or even have access to it in the first place. But what about the need to share?
“The need to share” principle stems from the aftermath of 9/11 when the U.S. intelligence community decided it needed to do a better job of ensuring communication amongst the entities responsible for our national security. It spurred the creation of the Office of the Director of National Intelligence, among others, whose sole purpose in life is to facilitate interagency analysis and operations.
This example is less clear, but hopefully still gets the message across. You are back in Beirut. A certain Lebanese government official has decided to get in bed with an ISIL-affiliated extremist group planning to target the restaurant of a ritzy hotel frequented by French expats in Beirut, as some kind of follow-up to the Charlie Hebdo attack in Paris. This government official has worked extensively to pass information regarding French activity at the restaurant to his extremist contact. He has had access to the information as a Lebanese government official and resident of northern Lebanon, an area where ISIL maintains an active presence. The attack is only in the conceptual stages at this time, but the one fact remains: the government official is in bed with the wrong crowd and must be stopped.
The ever-vigilant professional, you learn of this government official’s treachery and seek to notify those working at the U.S. embassy of his ongoing activity so that they may appropriately handle the issue through diplomatic channels. You have a legitimate need to share this information with appropriate contacts and eagerly share it with your supervisor so that it may gain higher-level visibility. After doing so, you are instructed not to share your findings with anyone else.
“Why?” you ask. Well, for one, it is being handled at higher levels, or so it is claimed. This is a downward-directed order to let the issue die. Second, further disclosure of any such information — through appropriate channels or not –regarding the government official could negatively impact U.S. relations with the Lebanese government, something the politicians are not willing nor ready to manage at this time. So you let the issue slide and do not ask questions because you trust it is being handled at the appropriate level.
You later learn that not only was the issue not handled, but that widespread orders were issued to not discuss, mention, or allude to the treachery of the Lebanese government official once it became “public” knowledge in high-level leadership circles. Lower-level U.S. and Lebanese officials continue to maintain interaction with this official, completely unaware of his treachery. Relationships continue to develop, all the while ignoring the fact of his true allegiances.
Given the issue was deemed too sensitive to address nation-to-nation, it has now become an unspoken afterthought, one that is known by various parties on both sides, but not to those to whom it matters most. The issue remains unaddressed and unknown second- and third-order implications develop as time passes.
If something must be said, and there are indisputable facts to support it, say it. Do not hide behind careerism, fear of reprisal, or — again — politics. The truth, however uncomfortable, is best digested as soon as the information is available to be shared (and under the right and appropriate circumstances).
3. Sometimes people go “native.”
The term going “native” is applied to a situation where individuals take on some or all of the cultural traits of those around them. The term is most often mentioned in relation to people visiting or residing in foreign countries. Think Colonel Kurtz from “Apocalypse Now” or the character Kurtz from the “Heart of Darkness,” only less insidious and without the rivers. In intelligence, someone goes native when they blatantly ignore or otherwise disregard the body of information that refutes that which they have been provided by a source. I use the term “native” very loosely here, but it best transmits the concept.
You have a friend who is employed by the U.S. embassy in a position of some importance, a position that requires him to frequently travel to liaise with Lebanese security forces operating in the Bekaa Valley of Lebanon. Given your friend’s consistent contact with Lebanese forces in a turbulent region, you receive frequent updates from him on the situation in the Valley. These updates are fairly accurate given your friend’s access to the Lebanese forces, but clearly possess some bias given the single source of his information and its limited perspective.
One day, you learn of an incident that transpired when a female American aid worker narrowly escaped a kidnapping attempt while working at a children’s school for refugees near the Syrian border. Having seen the information the aid worker had provided to various U.S. embassy personnel, who debriefed her when she reported the kidnapping attempt, you are aware of every minute detail the professional debriefers were able to obtain from her and associated witnesses.
When inquiring as to the details of this kidnapping attempt with your friend, the information he provides greatly conflicts with that of the debrief and witness statements. Your friend dutifully informs you the information you possess is incorrect and proceeds to identify all the reasons why. Citing his sources in the Lebanese security forces, your friend directly refutes, point by point, the official and agreed-upon information provided firsthand to the embassy personnel. Try as you might, your friend completely discounts this information and places his faith in his Lebanese contacts, contacts that were not there, and did not even possess secondhand access to the information or associated incident. Your friend has gone native.
While your friend clearly has the access to obtain and provide relatively accurate information regarding the security situation in the Bekaa Valley, his information only comes from the one source to which he has access. Your friend runs the risk of going “native,” and becoming too reliant on that one source. While it is undoubtedly a valuable one, his reference and adherence to the single source of the Lebanese security forces is one that must be taken into account.
This holds true especially if it conflicts with information provided firsthand by members involved in the incident, and obtained by qualified professionals who have gathered such information previously in their lengthy careers. Use all sources: do not refute that which comes from a better source, even when it conflicts with your prized single source. Do not go native.
4. People flat-out ignore the truth.
The final problem I have witnessed is when credible intelligence is completely disregarded by various persons — and ones in leadership positions, especially. Never mind that the information was deemed credible by multiple entities, or that said entities had already implemented various changes in response to the information. This disregard can happen even if there have been multiple warnings, both verbally and in writing, (thus invalidating any claims of ignorance) regarding the intelligence’s importance.
While intelligence can appear alarmist at times, if not presented accurately or appropriately (and with the right amount of emphasis and context), it is designed to properly inform decision-making. Intelligence removes the veil of doubt and the unknown and provides you with the truth. So listen to it and the recommendation that comes with it.
You are back in south Beirut. The threat you have been tracking, regarding imminent plans by a local Hezbollah cell to conduct a suicide attack at a south Beirut café, must be actioned upon. The proper notifications are made. The U.S. embassy is made cognizant of the information and it releases a security notice to all American citizens in Lebanon to avoid the target in question, and travel to various south Beirut neighborhoods is restricted. The threat information has been passed to the appropriate decision-makers and the right people are now aware that they should avoid the café. As a professional, you have done your due diligence and can hope the Lebanese authorities will move quickly to disrupt the plot. You can rest easy, having fulfilled your duty.
But then you learn that one of the decision-makers, one who was informed numerous times of this specific threat information, has allowed various personnel under his office to travel through various south Beirut neighborhoods. Not only that, but two groups of his personnel have even visited — on two separate occasions — the very same café that is being actively targeted. You want to provide the benefit of the doubt: perhaps the decision-maker was simply unaware of the ongoing attack plans or was not notified of the travel restrictions. Unfortunately for him, plausible deniability does not work in this scenario. When questioned as to why his personnel made these visits, the decision-maker claimed he was unaware that the threat notification or travel restrictions were permanent measures, and thought that they only lasted for the day they were issued.
When a decision-maker provides a weak and transparent excuse as to why he knowingly authorized the travel of his personnel to a specific location that is being actively targeted by terrorists (something he was aware of), he knowingly places the lives of his personnel at risk. He completely disregards all of the hard work that was performed in order to provide the intelligence to him in a timely and accurate manner to boot.
Intelligence is not contrived. It is a dynamic product and continuous effort. Listen to what intelligence is saying. Do not disregard it or claim ignorance of it after it has been provided to you. Use it as the tool it is designed to be.
The Air Force Pararescue community lives according to the motto, “These Things We Do, That Others May Live.” There may be none who lived that motto more fully than Airman 1st Class William Pitsenbarger who was killed in action in March, 1966, after intentionally placing himself in harm’s way to rescue infantryman pinned down by snipers, mortars, and machine gun fire.
For his valor, he became the first enlisted airman to receive the Medal of Honor.
A1C William Pitsenbarger
Pitsenbarger, or “Pits,” as he was known, first tried to join the military as a Green Beret when he was 17, but his parents prevailed upon him to wait until after high school. In 1962, he became a graduate and answered the call — this time, with the Air Force instead of the Army. As a pararescuemen, he would be responsible for grabbing downed airmen and others from contested and enemy-held areas around the world. Becoming a PJ was no easy feat, and it wasn’t a job for the timid.
After completing SCUBA training with the Navy, paratrooper training with the Army, and survival and medical training with the Air Force, he was ready to go to work. Before his deployment to Vietnam, he was called upon to help rescue two hunters stuck in the California wilderness. After rappelling down a sheer cliff face to reach them, he and another pararescueman encountered an angry bear. Pits charged the bear, yelling and screaming, chasing it off. It was immediately clear that he was cut out for this kind of work.
Pitsenbarger finally got orders overseas — to Okinawa, Japan. Wanting to go where his help was needed most, he requested to go to Vietnam instead, and his request was approved. Before shipping out, his parents later said that they were sure they would never see him alive again. Sadly, they were right.
In Vietnam, Pits proved himself an exceptionally capable medical and rescue professional. He helped treat lepers at a colony in Vietnam, escorted singer Mary Martin during a USO tour, and inserted into a burning minefield to rescue a South Vietnamese soldier who had lost a foot trying to stomp out a grass fire. For the minefield rescue, Pitsenbarger was awarded the Airman’s Medal.
A1C Pitsenbarger receiving the Airman’s Medal in Vietnam.
But Pitsenbarger’s most consequential moments came in 1966. On April 11, three companies of the Big Red One, the Army’s 1st Infantry Division, were engaged in a risky sweep across two provinces in search of Viet Cong units. Charlie Company was on one end of the formation and realized too late that it had drifted from the others — and was exposed to sniper fire.
Company leadership realized they were in danger and set up a defensive perimeter, but they were already outnumbered and surrounded. The North Vietnamese triggered their attack, sending mortar and sniper fire ripping through the American formation. The other companies attempted to come to their aid, but mounting casualties quickly made it clear that Charlie Company needed a rescue.
The Air Force sent two rescue helicopters to begin getting the wounded out. The first flight was challenging but, for a jungle firefight in Vietnam, fairly uneventful. Both helicopters took the first flight of wounded to a nearby hospital and doubled back for more. Once back in the field, it became clear to Pits that the Army soldiers no longer had the manpower necessary to hold back the attacks, treat the wounded, and put them on litters for extraction. He volunteered to insert into the jungle and help out.
The pilot reluctantly agreed to the risky request, and Pits began sending men up to the two helicopters despite bursts of fierce mortar and machine gun fire. Pitsenbarger was responsible for getting nine wounded men out in three flights, refusing his own extraction each time, before ground fire nearly downed one of the helicopters and forced them to leave.
Poster art for ‘The Last Full Measure’ depicting Pitsenbarger’s rescue in Vietnam.
On the ground, Pits continuously exposed himself to enemy fire to recover rifles and ammunition from the dead to redistribute to the living. He was wounded at least twice before he reached his final position. He had given away his pistol to a soldier too wounded to use any other weapon, and so Pits used one of the recovered rifles to resist a North Vietnamese advance until he was hit again — this time fatally.
The Army fought on through the night, relying on danger close artillery and airstrikes to survive the night. When the Air Force was able to get rescue helicopters back in the next morning, an Army captain told the next pararescueman on the ground what had happened to Pits.
Charlie Company had 134 men when the battle started. 106 of them were wounded or killed in the fighting, but Pits had gotten an extra nine of them out and kept others alive overnight.
Five months later, on Sept. 22, 1966, the Air Force presented the Air Force Cross to Pitsenbarger’s parents. It was the first awarding of the Air Force Cross to an enlisted airman for service in Vietnam. After decades of campaigning from the men he saved from what seemed like certain demise, Pitsenbarger’s citation was finally upgraded to the Medal of Honor. Pitsenbarger is the first enlisted airman to receive such an award.
Now, Pits’ story is headed to the big screen. The Last Full Measure is scheduled to release on Jan. 24, 2020. Be sure to watch the trailer below and secure your tickets to honor this true American hero.
THE LAST FULL MEASURE Official Trailer (2020) Samuel L. Jackson, Sebastian Stan Movie HD
In 1952, the Green Bay Packers drafted “Chargin’ Charlie” Beckwith from the University of Georgia. But seeing as how the Korean War was already in its second year, Chargin’ Charlie declined the offer for a different green uniform.
Commissioned as 2nd Lieutenant, Charles Beckwith served a few years on the Korean Peninsula, in war and later peacetime. It was after Korea that he joined the 82d Airborne, and later, U.S. Army Special Forces.
Beckwith’s first mission was to train the Royal Lao Army in 1960 but his mission to deploy with British SAS to Malaysia as they fought a Communist insurgency is one that forever changed military history.
It was there that Beckwith came down with a mean case of Leptospirosis — a bacterial infection that causes kidney failure and pulmonary hemorrhaging. Doctors did not expect Beckwith to survive.
He survived the infection and his time with the Special Air Service inspired him to develop the American Army’s version of such an elite unit. In 1963, he formed the specialty unit code-name Project Delta, personally selecting the men best suited to conduct long-range recon operations in Vietnam.
But his time in Delta — and on Earth — was nearly cut short in Vietnam in 1966. Beckwith was shot in his abdomen with a .50-caliber round. He was taped up, but essentially left for dead.
But death still didn’t come.
Beckwith not only recovered, he continued with his military career, fighting in a series of battles from the Tet Offensive in 1968 until the end of the war in 1973.
It was in the mid-70s that Beckwith’s elite unit idea finally became a full reality. He was given the authority and formed the 1st Special Forces Operational Detachment – Delta in 1977. The new elite unit focused on anti-terror and hostage recovery ops, based on the model of the British SAS.
Unfortunately for Beckwith and Delta, their first mission was Operation Eagle Claw, the doomed hostage rescue of Americans held in Iran. After the catastrophic failure of Eagle Claw, Beckwith retired from the Army.
During Operation Desert Storm, the world watched as approximately 2,000 M1 Abrams tank demonstrated the warfighting capabilities of American armor. By the end of the conflict, the M1 Abrams proved to be a monumental success, as the massive fleet destroyed roughly 2,600 enemy vehicles.
Only nine of our tanks were damaged in the conflict, and not a single one was hit by the enemy. All damaged tanks were the result of friendly fire.
The success of the M1 Abrams was the result of years of intelligent engineering. Here are a few things you didn’t know about this modern marvel and its components.
In 1970, a joint effort began between the U.S. and West Germany to create a tank more maneuverable and cheaper than the M60. However, as development became more expensive, West Germany pulled out of the project. The U.S. kept at it and developed the XM-803, but the money problems continued and, eventually, America pulled the plug.
In 1973, Chrysler and General Motors were awarded a contract to design a prototype for the XM1. Chrysler ended up winning and named their vehicle the M1 Abrams after Gen. Creighton Abrams.
2. The tank’s crew
The vehicle’s crew is comprised of a commander, a gunner, a loader, and a driver. These highly trained troops endure some cramped conditions to complete their missions.
3. Its unique turret
The main weapon of the M1 Abrams uses a laser rangefinder, ballistic computer, thermal imaging day-and-night sight, a muzzle reference sensor, and a wind sensor. The gunner’s workstation locks them on the target and won’t budge off-sight even when the tank is in motion.
4. The tank’s armor
The tank’s outer shell is covered with Chobham armor, a British intervention which uses conventional steel armor and ceramic tiles. Many of the armor’s details remain classified.
5. Housing the crew inside
An air filter system inside protects the crew from chemical and biological attacks. Additionally, all the munitions inside of the tank are kept within a special, protected storage compartment to ensure they’re not damaged by outside threats.
When soaring through the skies, thousands of feet above the ground, the last thing a pilot wants to deal with a faulty engine. Those in single-engine jets are typically left with one option: Getting out of the plane. For most military planes, this means it’s time to grab the “loud handle” and trigger the ejection seat.
But if you’re in a multi-engine plane, you have a chance to bring the plane back safely. The key word here is chance.
How big or small that chance is depends greatly on circumstance. What type of plane is it? How did the engine go out? Is there any other damage to the plane? How well-trained is the pilot?
B-57 Canberra bombers were tricky enough to fly — when both engines worked.
This last question is crucial. Flying a plane back to base with an engine out is no simple task. The thrust propelling a plane is going to be very different — and if you don’t adjust, you’ll lose control.
One plane for which that recovery is especially tricky is the B-57, three of which are still in service with NASA today. The plane, when fully functional, is very touchy — as evidenced by its high accident rate. This plane has two engines, so if you lose one, you lose half your thrust. What remains is uneven. So, pilots had to be specially trained for such an event — but conducting that training in the plane could make for some very costly lessons.
NASA has three B-57s in its inventory — including this one, with the tail number 928.
Check out the video below from 1955 to see how pilots were trained to conduct a single-engine landing. The instructions might be over 50 years old, but some lessons are timeless.
I’m feeling thankful. Maybe because I know orders are on the horizon and there is “change” in the air. Or maybe I’m thankful in spite of it.
Sensing the winds, I can’t help but feel thankful for my military kids. It’s been a long decade filled with multiple schools and countless moves. They’ve said goodbye, more than hello. Yet, they are always ready for adventure. My kids, probably like your kids, always seem to roll with punches, ignoring the winds or leaning hard into it. As a parent, I draw my strength from their resiliency, their never-quit mentality after so many moves. There are many reasons to be thankful for our military kids this season, but here are just a few.
1. Will look an adult in the eyes.
A subtle characteristic of nearly all military kids over the age of six is their uncanny ability to make eye contact with adults when speaking to them. Sounds crazy, but it’s true. Military kids can not only speak to adults, but they make eye contact when they do. Sure, my theory isn’t 100% proven, but I challenge you to talk to any military tween or teen for more than five minutes and you’ll notice their ability to hold a conversation with you while making eye contact. Whether respect for adults comes from experience, diversity or taught at home, I’m thankful for it.
Whether it’s on a playground, in a classroom, at a sporting event or at a ceremony, when the music of our National Anthem starts, military kids will be the first to freeze, turn to the flag and hand to their chest. Grown adults sometimes forget (or don’t know) to remove their hats, stop SnapChat-ing or put down their hot dog when the anthem plays. You can spot a military kid or a Boy Scout in any crowd when the anthem plays. Military kids have watched their parent put on the uniform with a that little flag on the side arm every day. The American flag is a part of their upbringing and I’m thankful for it.
3. Are includers.
There isn’t’ a military kid around that hasn’t been the new kid at least once. Empathy is learned through experience and exposure – military kids have years of both. My kids will nearly break out in hives if they think someone is being left out at lunch or at birthday party. And I know this character trait is runs in deep with military families. Drawing on experience, military kids include the outsider. It’s their superpower.They will embrace the different because they see themselves in others and I’m thankful for it.
4. Are active participants.
Need a someone to play goalkeeper? Need a volunteer to be a lunch buddy? Need a kid to stay behind and clean up? Yep, if there is a military kid in a crowd, they’ll raise their hand. Military kids just want to be a part of action, they want to participate, try out and be helpful. Especially after a tough move, military kids are forced to sit on the sidelines until they see an opening, sometimes they have to make their own opening. Military kids are usually all in, all the time and I’m thankful for it.
New kid having a birthday party? Military kids will show up. School fundraiser? They’ll be there. Need a fifth to play basketball? Just ask. Stocking food at the food bank? They will be five minutes early. Military kids will show up. Whether it’s their upbringing or military values –If my military kid says he’ll will be there, he’ll be there. You can count on military kids andI’m thankful for it.
6. Know problems are designed to be solved.
Military kids, especially the older ones, have the deeper understanding and experience to know there is a solution to nearly every problem. They’ve been thrown into a litany of situations and forced to problem solve. They learn to adapt. They have to, it is survival. From putting on brave face walking into a new school to helping their family shoulder another deployment, they know problems are just challenges ready to be tackled. Military kids are old souls and I’m thankful for it.
Once a friend to a military kid, consider yourself a friend for life. A classmate may not have been in a child’s life for long, but trust me, our kids remember nearly every playdate, experience and conversation. To a military kid, a friendship is treasure they pick up along their journey, a collection of friendships that make up the quilted memory called childhood. Our kids will write, FaceTime, SnapChat, IG and message the heck of out long-distance friends. Military kids have friends across states and continents, but it’s never out of sight out of mind. They are professional friend makers and mean it when they say, “let’s stay in touch.” Kids may not see each other in five years but will pick up exactly where they left off. In truth, our kids need friendships probably more than we’d like to admit. But we promise there is no better friend to have than a military kid. They make the best of friends and I’m thankful for it.
8. Are good for schools.
There are 1.1 million school aged military kids and most attend public schools. Military parents are usually engaged and involved with their child’s education. Whether it’s volunteering, attending ceremonies, homework help or parent-teacher conferences – military kids come with active parents. Teachers and staff can count on their military family population to enroll students who will enrich their school. All military kids have health insurance and a least one parent is always employed which add stability while living a transient lifestyle. Military students bring a fresh perspective and a healthy dose of tolerance into their classroom. Since military students will attend between six and nine schools through their K-12 education, schools can count on our kids to bring their backpack full of resiliency on their first day of school. They make a school a better place for everyone and I’m thankful for it.
Military kids can make a chaotic PCS move into a full-on adventure. They can turn their seven-state DITY move with two dogs into a family vacation. Sure, it’s painful to spend hours in the car with smelly siblings, but I’ll bet you military kids know more about the 50 states, obscure museums, best food on the go and random side show fun than their civilian counterparts. They can sleep in any bed, on the floor, in the car or any restaurant booth almost on demand. They are giddy about a hotel pools, strange souvenir shops, mountain tops, desert sunsets, giant trees and skyscrapers – military kids never tire of being surprised by world around them. They don’t long to return home, but because home is wherever their family is together and for that, I’m thankful.
10. Embrace diversity because they live it.
The upside of moving around the United States and the globe is military kids are exposed to different languages, cultures, cities and people. At ten-years old, my son could read the metro map at the Frankfurt, Germany train station better than I could. At eight years old, my daughter only knew the name for restroom as Water Closet. They would stay up to watch the Iron Bowl (Alabama vs. Auburn) because that’s where they were born. My kids think Texas is best state in the union, but Ohio is the place they want live because it snows. However, they consider Virginia home because that’s the house they liked best. They witnessed firsthand the Syrian refugee crisis on a train trip to Austria and are forever changed by it. They’ve walked halls and gardens of Alcazar in Spain. They’ve attended mass at Notre Dame in Paris and can point out art from Raphael and Michelangelo in the Vatican because of a school project they finished at a DODEA school. They’ve had school field trips to National Archives in D.C. and placed wreaths on U.S. military tombstones in France, they danced through cathedrals older than the United States and did somersaults on ancient ruins in Rome. Their favorite sport is futbol, but not the American kind. They speak a little of Spanish, German and French, but wish they knew Chinese and Arabic. We are raising good beings. Whether it’s living in Japan or England, Kansas or California – this life allows us to expose them to so many different people and cultures – something their civilian peers can’t easily do. They don’t know a world full people who look and think like them and they are better humans for it. It’s a gift for our kids to live this military lifestyle and I am wholeheartedly thankful for it.
This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.
The keto diet has been quite buzz-worthy as of late, especially since the high-fat and low-carb way of eating has spawned tons of keto-friendly products and online recipes. But while the keto approach supposedly has its advantages (some claim it lowers sugar levels and gives you improved energy), there are other disadvantages (we’re talking a lot of fat consumption) to the diet that are worth acknowledging.
Yes, the keto diet is said to help accelerate weight loss, but if you aren’t careful, the diet can actually lead to unintentional weight gain. To see just how you can gain weight on the keto diet, we spoke to expert nutritionists, dietitians, trainers, and medical professionals about all the sneaky ways the keto diet may be making you gain weight. Here are some things they recommend keeping in mind.
1. Your genetics are working against you.
“The keto diet may not be working for you if it isn’t right for your body type and your genetics,” nutritionist Dr. Elizabeth Trattner told INSIDER. To determine if keto is the right diet match for your body, Tratter recommended getting your APO-E gene tested, especially since she said this gene will help you discover how you metabolize fat. She also recommended looking into other possible genetic issues, as she explains that this will help you find the best diet match for your body.
2. You aren’t taking care of yourself in other ways.
(Flickr / lululemon)
“No matter what diet you’re on, not working out or sleeping enough will definitely make you gain weight,” Dr. Trattner said. Food allergies and stress are other culprits of weight gain according to Dr. Trattner, as she said they allow for the secretion of cortisol, which causes you to hold onto weight instead of losing it.
3. You really aren’t observing the keto diet correctly.
“The only way someone would gain weight on the keto diet is if they binged on high calorie foods for an extended amount of time such as full-fat dairy, avocados, coconut oil, fatty cuts of meat and nuts,” board-certified cardiologist, Dr. Luiza Petre explained to INSIDER. To avoid sabotaging any progress you’ve made on the diet, Dr. Petre recommended being cautious of any low-carb foods, and consuming whole, real foods as much as possible.
4. You are consuming too many calories.
(Flickr / Neil Conway)
“Some will say that you don’t need to have a caloric deficit in order to lose weight, but that’s simply not the case for everyone,” explained board-certified clinical nutritionist Sunny Brigham, MS, CNS. When you are consuming a high-fat diet, it’s very easy to go overboard on the calories, Brigham said. To make sure you don’t overindulge, she suggests tracking your food intake (with an app) for a few days to see where the caloric level is, and adjust accordingly from there.
5. You are having too many “cheat days.”
“Many people observing the keto diet still have cheat meals or cheat days, and to be honest, this diet clearly doesn’t work like that,” registered dietitian Jenn LaVarderatold INSIDER. Just one day of eating too many carbohydrates can take your body out of ketosis, LaVardera suggested, which can ultimately threaten any weight loss you may have experienced on the diet.
6. You’re not eating enough.
“The body will reduce the number of calories it needs when it’s presented with a significant calorie deficit,” said Kyle Kamp, registered dietitian behind Valley to Peak Nutrition. What this means for keto dieters is that the weight loss will stall or plateau, Kamp added.
7. You’re missing hidden sources of carbohydrates.
(David Saddler / Flickr)
“There are very few foods completely devoid of carbohydrates, and foods that are not readily recognized as a high carb food will still contain some carbohydrates,” Kamp suggested. Case in point: nuts and vegetables, he said.
8. You’re drinking alcohol.
“The carbs in alcohol are not doing you any favors on the keto diet, especially since you’re only allowed a small amount of them,” suggested Lyuda Bouzinova, ACE certified fitness nutrition specialist and co-founder of Mission Lean. Given that most mixed drinks (and beer) have extremely-high sugar and carb contents, Lyuda said you’ll want to avoid them altogether when observing the diet.
9. You are eating too much fat.
“Anytime you are taking in more calories than your body needs, you will gain weight,” explained certified Nutrition Coach Esther Avant. “Too much of any food can cause a person to gain weight, and fats are no different.”
According to Avant, fats are the most calorie dense of the three macronutrient groups. Both proteins and carbohydrates have four calories per gram, she said, while fats have nine calories per gram. However, she stresses that this does not mean that fats are bad for you, but it does mean that eating a lot of them (which is usually encouraged on the keto diet) can contribute to your daily calorie intake.
10. You are eating too much protein.
“Too many proteins will stop your body from getting into ketosis due to a process called gluconeogenesis,” explained fitness trainer Ryan Weaver. Gluconeogenesis, he said, is a metabolic process that transforms excess protein into glycogen and keeps your body reliant on the energy resulted from glucose. This can usually lead to unintentional weight gain, he suggested.
This article originally appeared on Insider. Follow @thisisinsider on Twitter.
Remember those little green Army men your brother kept in a large bucket that you could only play with while he was at basketball practice? YouTube user Michael Akkerman remembers, and he created an epic battle with the little toys that tells the tale of a Green Army offensive against the Tan Army.
The battle, embedded above, is mostly shot using stop motion, but makes extensive use of what appears to be CGI when weapons fire and larger rounds explode. This becomes gnarly when troops are hit by enemy fire and melted plastic splatters across the ground like thick blood.
The combat includes armored units, artillery, and combat engineers, but it focuses on the infantrymen making up the bulk of the advance against the Tan Army’s prepared defenses, which includes barbed wire, trenches, and bunkers. Oddly, these prepared defenses include a lot of snipers who, for some reason, fire almost exclusively from guard towers.
As a Green infantryman says at 9:15, “gosh, that is a bad sniper.”
While the military details aren’t perfect (the artillery is always brought up into direct fire positions and never once fires an indirect shot), it’s still a lot of fun to see the combined arms invading force try to deal with the thick defensive lines of the Tan forces.
The director keeps the bulk of his shots close to the army men on the march, making it feel like you’re in the thick grass with the men. Occasional wide shots give an idea of the scope of the battle as dozens of men on both sides clash over whatever ideological difference the hordes of plastic soldiers may have.
Be prepared for some gut-wrenching moments. Green forces are no boy scouts, and they aren’t above committing a few atrocities to secure a Tan-free future. Playing with army men was the best, wasn’t it?
The Russian Army will soon receive the new Chukavin SVCh sniper rifle, according to Popular Mechanics.
The Chukavin fires 7.62x54mmR, .308 Winchester and .338 Lapua Magnum rounds, Popular Mechanics reported. The rifle also has a maximum range of more 4,200 feet, depending on the round, according to armyrecognition.com, a magazine that covers military technology.
Designed by Kalashnikov Concern, the maker of the AK-47, the Chukavin will replace the Dragunov SVD, which has been in Russian military service since the 1960s.
Russian President Vladimir Putin himself fired the Chukavin five times in September 2018, hitting a target nearly 2,000 feet away with three of those shots, according to Russian state-owned media.
Unveiled at Russia’s Army 2017 forum, the Chukavin is shorter and lighter than the Dragunov without compromising durability, according to Kalashnikov.
Alexey Krivoruchko, the CEO of Kalashnikov, told Russian state-owned media outlet TASS in 2017 that the Russian Defense Ministry as a whole and the Russian National Guard were interested in the rifle, according to thefirearmblog.com.
Note that when writing “Veterans Day,” there is no apostrophe. It’s not a day that belongs to veterans, it’s a day for the country to recognize veterans – all of them.
The United States has a tradition of recognizing those who fight in its wars. Memorial Day began as a way for Union soldiers who fought in the Civil War to decorate the graves of their fallen comrades (the day was originally called Decoration Day). Eventually, it would come to recognize all Americans troops killed in action.
Veterans Day was born from the trenches of World War I. The horrors of that war spurred not just Americans but most combatants to recognize those who fought in that terrible conflict.
In America, the anniversary of the war’s end became known as Armistice Day. After the brutal fighting of World War II and Korea, Armistice Day became Veterans Day.
The United States certainly isn’t the only country to experience the devastation a war can take on its population (and especially on those who fight that war). A few others take a day to recognize the significance of those who serve.
1. Australia and New Zealand
The land down under celebrates it veterans on what is known as ANZAC Day, on April 25. The day marks the anniversary of the first major military action from Australia and New Zealand Army Corps during World War I, the Battle of Gallipoli, against the Ottoman Turks. The first ANZAC Day was in 1926 and was later expanded to include the World War II veterans.
These days, ANZAC Day begins at dawn, with commemorations at war memorials and reflections on the meanings of war.
Since 1928, Belgium recognized its fallen on Armistice Day with the “Last Post” ceremony. A bugler calls out the “Last Post,” noting the end of the day (a British song, similar in effect to the modern U.S. Army “retreat”). Poppies are spread out from the tops of the Menin Gate in Ypres, Belgium.
The French also recognize Armistice Day on Nov. 11. The country throws military parades and its people wear black or dark clothing.
While Denmark was officially a neutral country in WWI, it doesn’t share the Nov. 11 remembrance with other Western European countries. Instead, Denmark honors living and dead troops from any conflict on its Flag Day, Sep. 5th.
Volkstrauertag is a day honoring the nation’s war dead on the Sunday closest to Nov. 16. The German president speaks to the assembled government and then the national anthem is played just before “Ichhatt’ einen Kameraden” (“I had a comrade”).
Since 1963, Yom Hazikaron, or “Day of the Memory,” has been Israel’s day for celebrating its fallen troops and for those who died in terrorist attacks and politically-motivated violence. It’s traditionally held on the 5th of Ivar (on the Hebrew calendar) but will be held in the preceding days to avoid falling on Shabbat.
Italy also celebrates its veterans with the marking of the end of World War I. Since Italy spent the bulk of the war fighting the Austro-Hungarian Empire and peace on the Italian Front was separate from the rest of the Western Front, the end of the war – and Italy’s veterans – are celebrated on Nov. 4.
8. The Netherlands
Veteranendag, recognizing everyone who served in the country’s military, happens on the last Saturday in June. The celebration has gained importance since the country began deploying to Afghanistan. Celebrations include a ceremony in front of the King of the Netherlands in the Hall of Knights, a parade in The Hague, and a meeting between veterans and civilians at the Malieveld, a National Mall-type area in The Hague.
As a member of the Commonwealth, Nigeria originally shared Nov. 11 as Remembrance Day but changed it to Jan. 15th to commemorate the end of the Nigerian Civil War in 1970.
Veterandagen is celebrated every May 8, coinciding with the World War II Victory in Europe Day. Norway’s observation of the day is recent, as they’ve only been celebratingit since 2011.
The Swede celebrate their veterans and those who served as UN Peacekeepers every May 29 with a large ceremony in Stockholm, attended by the Swedish Royal Family.
12. The United Kingdom and the Commonwealth
Those watching the news or sporting events on BBC or CBC may have noticed a red, flower-looking device on the lapels of the announcers. Those are poppies worn for Remembrance Sunday. For the month or so leading up to Nov. 11, Great Britain and the Commonwealth countries wear poppies to remember those who died in war. Wear of the poppy actually started with an American school teacher, but became a symbol of WWI because of the poem “In Flanders Field” by John McCrae.
How many airmen does it take to change a cargo aircraft tire? Too many, according to J.D. Bales, Air Force Research Laboratory and Junior Force Warfighter Operations team member of the Materials and Manufacturing Directorate.
The 60th Aircraft Maintenance Squadron, part of the Air Mobility Wing at Travis Air Force Base, California, who maintain the US Air Force’s largest aircraft, the C-5M Super Galaxy, contacted the JFWORX team seeking assistance to increase the safety and decrease the manpower requirements of the current tire-changing process.
Each C-5 tire wears down approximately 0.002 inches per landing on an aircraft that has 28 tires. The current tire changing method is performed several times a week. It is a complicated multistep procedure that requires up to five people working together for an extended period of time with a number of safety risks due to the size and weight of the tires and tools.
The design of the hub consists of a single large nut that holds the wheel in place. Heavy tools ensure placement of the wheel (almost 4 feet in diameter). The spanner wrench, used to tighten the nut, weighs 15 pounds and has to be held accurately in position so the nut can be tightened to the appropriate torque specification.
The rear wheel assembly of a C-5M Super Galaxy aircraft inside a hangar at Travis Air Force Base, California, March 13, 2019.
(US Air Force photo by Heide Couch)
Current C-5 cargo airplane tire replacement requires up to five airmen with a multitude of tools to replace a tire, Aug. 26, 2019.
(Air Force Research Laboratory/Donna Lindner)
The new C-5 cargo airplane tire replacement platform requires only three airmen with one tool to replace a tire, Aug. 26, 2019.
(Air Force Research Laboratory/Donna Lindner)
The nose and main landing gear tires of a C-5M Super Galaxy hang over a parking spot at Dover Air Force Base, Delaware, June 25, 2015.
(US Air Force/Roland Balik)
Two 30-ton tripod aircraft jacks hold up the nose section of a C-5M Super Galaxy, at Dover Air Force Base, Delaware, June 25, 2015.
(US Air Force photo/Roland Balik)
Airman 1st Class Vincent Gaspara, left, and Nathan Shull, center, and Tech. Sgt. Andrew Hamilton, right, all crew chiefs assigned to the 436th Aircraft Maintenance Squadron, remove a C-5M Super Galaxy main landing gear wheel and tire assembly, at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
Airman 1st Class Vincent Gaspara, left, and Tech. Sgt. Andrew Hamilton, right, both crew chiefs assigned to the 436th Aircraft Maintenance Squadron, install a new C-5M Super Galaxy main landing gear wheel and tire assembly at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
Airman 1st Class Vincent Gaspara, left, and Nathan Shull, center, and Tech. Sgt. Andrew Hamilton, right, all crew chiefs assigned to the 436th Aircraft Maintenance Squadron, secure a C-5M Super Galaxy main landing gear wheel and tire assembly to the main landing gear bogie at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
Airman 1st Class Nathan Shull, 436th Aircraft Maintenance Squadron crew chief, cleans the number four main landing gear bogie assembly of a C-5M Super Galaxy, at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
Tech. Sgt. Andrew Hamilton, front, 436th Aircraft Maintenance Squadron crew chief, inspects the main landing gear brake assembly of a C-5M Super Galaxy at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
Airman 1st Class Vincent Gaspara, 436th Aircraft Maintenance Squadron crew chief, rolls a defective C-5M Super Galaxy main landing gear wheel and tire assembly, at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
A defective C-5M Super Galaxy main landing gear wheel and tire assembly prior to being taken away for maintenance April 22, 2014, at Dover Air Force Base, Delaware, April 22, 2014.
(US Air Force/Roland Balik)
The primary technical focus of JFWORX projects is the rapid development of customer-centric projects that will provide real-world solutions to existing warfighter needs.
JFWORX develops near term, innovative solutions to warfighter operational needs. Department of Defense organizations interested in working with the JFWORX team can contact the Materials and Manufacturing Directorate’s Corporate Communications team at AFRL.RX.CorpComm@us.af.mil to learn more.
The Air Force Research Laboratory (AFRL) is the primary scientific research and development center for the Air Force. AFRL plays an integral role in leading the discovery, development, and integration of affordable warfighting technologies for our air, space, and cyberspace force. With a workforce of more than 11,000 across nine technology areas and 40 other operations across the globe, AFRL provides a diverse portfolio of science and technology ranging from fundamental to advanced research and technology development. For more information, visit: www.afresearchlab.com.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
One of the biggest drawbacks of being in the combat arms is a perceived lack of post-service opportunities out here in the civilian world. A recently released grunt might take a look through job listings, see a laundry list of requirements, become convinced that applying is a pointless effort, and send themselves into a downward spiral. We’ve seen it happen too many times — we all know a brother- or sister-in-arms who has fallen down this hole.
This misconception couldn’t be further from the truth. The truth is, there really isn’t much of advantage to being a former POG over being former infantry when it comes time to find a job. Unless that guy who was a computer analyst in the Army is specifically going into a civilian computer analyst job, you’re both on even footing.
In fact, when you cut away the military jargon from your resume and translate your skills into something a civilian employer can read, the grunts actually have the upper hand, based solely on the day-to-day lifestyle of combat arms troops.
This article isn’t meant to discredit a support troop’s career path. All troops can pull useful information out of this article, but it’s intended mostly for the grunts who don’t realize their true potential.
It’s best if you let your resume do the talking…
(Meme via Valhalla Wear)
Your awards are proof for all the “fluff” in your resume
Let’s be honest; everyone is going to add some decorative fluff their resume. Employers expect this and have to weed through said fluff to get the heart of the issue. Even if you don’t embellish a little on your resume, prospective employers will assume you’re fluffing it up. It’s just how these things go.
Typically, grunts don’t have awards tossed to them like candy, so when they get one, it means something. So, if you’ve got it, flaunt it. Go ahead and mention why you were given the award; that’s the real impressive part.
Deployment stories usually do well with civilians who have no idea what life in the military is actually like.
(Meme via Pop Smoke)
Your deployment history can solidify your communication skills
Writing about your deployment history is, in a word, complicated. Unfortunately, there’s a stigma associated with veterans of combat zones. Some employers unjustly see veterans as unqualified because they assume we all have post-traumatic stress and are difficult to work with — despite the fact that that’s discrimination clearly forbidden by the Americans with Disabilities Act.
Still, civilian employers, no matter the industry, are looking for three key traits in an employee: Communication skills, leadership potential, and management ability. There’s no question that a deployment checks these three boxes. If you’ve deployed, then you have a proven ability to “communicate with a team and higher-ups under extremely stressful conditions.”
They don’t need to know about your salty attitude until you’ve been on board for several months.
(Meme via CONUS Battle Drills)
Your leadership skills are needed for promotion in civilian workplace
Employers want a new hire for one of two reasons: They’re either looking to fill a vacancy to complete a specific task or they’re trying to bring someone on for the long-haul, someone who will rise within the ranks and remain loyal to the employer.
Support guys, like that Army computer analyst from the earlier example, might be a shoe-in for that one entry-level position, but it’s the grunt they’ll be looking at for the long-term. Grunts take on leadership roles from the first moment they’re assigned a boot private to babysit watch over. What the civilian employer wants to hear is that you “oversaw and aided in the growth of subordinates over the course of several years.”
Civilians won’t know that you were volun-told or needed to make rank. It just sounds extremely impressive to the uninformed.
(Meme via The Salty Soldier)
Your military schooling is tangible proof of management skills
In every complete resume, the final portion is reserved for educational history. Typically, this is where an applicant lists their high school diploma and college degrees, but it’s also used for technical schools and any kind of additional education. Good news, grunts: this is also where you put those random schools you were sent to.
Officer Candidate School and NCO Academies definitely count. Put those on there. Plus, most NCO schools are given overly “hooah” names. Go ahead and tell me what sounds better: “Warrior Leader Course” or “Los Angeles City College?”
Follow wherever your heart takes you. You’ll find someone out there willing to pay you money to do it.
(Meme via Disgruntled Vets)
Your college degree will cover down on anything else missing on the resume
At the end of the day, your military experience looks good and it makes for a great topic of discussion during the interview, but you can’t expect anything more than a foot in the door if you don’t meet the required qualifications.
Thankfully, using that GI Bill that you earned can help boost your odds in any field you’re pursuing. Once you’ve finished your degree, the job market is ripe for the picking, and your military service will give you an edge over the competition.
For further instruction on how to best translate your military history into a fantastic civilian resume, please check out this article by the folks over at Zety. They’re professionals who dedicate themselves to this very subject. It’s a great read.