When Max McGee showed up for work on Jan. 15, 1967, he was badly hungover, having spent the previous night bar hopping with the company of two local women in Los Angeles. Everyone has shown up to work hungover — that’s nothing new, especially for an Air Force veteran. The only problem was that Max McGee wasn’t in the Air Force anymore. He was a Green Bay Packer, and he was supposed to play the Kansas City Chiefs in the Super Bowl that day.
You really can’t blame McGee. He hadn’t played well that season, and he wasn’t even a starter. He didn’t expect to play at all that day. He even left his helmet at the hotel. He tried to avoid eye contact with legendary Packers quarterback Bart Starr when he finally came home, desperate to get a few hours of sleep before the game.
But, like the champion he was soon to be, he showed up for work and did his job – in a legendary way.
The face you make when you really just want people to be quiet while you drink coffee in the dark.
McGee had been in the NFL since 1954 and was in his mid-thirties when he made his appearance in the first-ever NFL championship. But he was still a young buck between the 1955 and 1956 seasons, and he served as a pilot in the U.S. Air Force at that time. He returned to the NFL after his discharge and became the Packers’ leading receiver for four of the next six years. It was in 1959 that Vince Lombardi took the reins of the Packers organization, directing their stellar success during the mid- to late- years of McGee’s career.
The 1967 season was good for the Packers but not for the aging McGee. He had only caught four passes the whole season and was looking forward to retiring. The chances of him playing in the Super Bowl were slim. So despite a curfew for the team, he took two flight attendants from his flight to Los Angeles out on the town, returning to the hotel at 6:30 in the morning. When he got to the game that day, he told fellow wide receiver Boyd Dowler that he was in pretty bad shape and that he hoped Dowler would be able to play the whole game.
Dowler was injured on the second drive of the game.
Coach Lombardi called for McGee to get into the game. Having forgotten his helmet, he borrowed someone’s and took the field. That’s how history began. Just a few plays later Starr passes the ball to McGee, who makes an amazing one-handed catch and runs the ball 37 yards into the end zone, scoring the first touchdown in Super Bowl history.
Not only would McGee score the first Super Bowl touchdown – the first touchdown of that game – he would score two touchdowns that day, for a total of seven passes for 138 yards. His hangover play is one of the top Super Bowl performances by a wide receiver ever, even in the days when running the ball was more prevalent than airing it out.
Even though QB Bart Starr was named MVP that day, the title probably should have gone to McGee, all things considered.
In under two minutes, Cadet Trevaun Turner made history at the United States Military Academy at West Point. The track and field athlete ran the Indoor Obstacle Course Test, a full-body functional fitness test given to all cadets throughout the year – and they must pass.
Cadets pass the IOCT with a minimum time of 3:30 for men and 5:29 for women. But according to the Twitter account for the USMA’s Commandant of Cadets, one cadet not only passed, but set an almost unbeatable record.
Since 1944, West Pointers have been running the IOCT, and the test itself hasn’t changed much since 1948. Cadets are as excited to take the test as they are to watch other cadets traverse it. They can take the test multiple times to try and score better and better times. Anyone scoring under 2:38 for men and 3:35 for women is authorized to wear a special badge on their PT uniform. Needless to say, Trevaun Turner will get that badge.
On Nov. 20, 2019, Turner ran the 11-part obstacle course, completing a low crawl under barrier, tire footwork, a two-handed vault, an eight-foot horizontal shelf, a horizontal bar navigation, the hanging tire, a balance beam, eight-foot vertical wall, a 20-foot horizontal ladder, a 16-foot vertical rope, and a 350 meter sprint (first carrying a six-pound medicine ball for 120 meters, then a baton for the second 120 meters, and running empty-handed for the remaining 110 meters. He did it all in an incredible 1:54.
The previous record of cadets passing the IOCT was held by then-Cadet Joshua Bassette in 2014, with a time of 2:01, beating the previous cadet record by one second. Bassette hoped to beat his own record by getting his time under two minutes. He never did, and he graduated in 2016. The previous all-time record for the fitness test was held by Capt. Austin Wilson, a physical education instructor at the U.S. Military Academy, whose score of 1:59 stood for years. Until now.
Trevaun Turner ran the IOCT during his plebe year at the academy, earning a time of 1:59, almost beating the all-time record. Cadet Madaline Kenyon broke the female IOCT record in 2017, a record held strong since Tanya Cheek set the record in 1989. Kenyon broke it with an incredible 2:26. As for Trevaun Turner, Navy better hope he doesn’t start playing football.
The Carolina Panthers are fighting for their lives. With their divisional rival, the New Orleans Saints, clinching the NFC South and a playoff spot in the Thanksgiving Day win over the Atlanta Falcons, the Panthers are still in the hunt – but barely. Their Dec. 8th game against the Falcons could mean the difference between a playoff berth of their own or waiting until next season. Even with so much riding on their next few games, Panthers running back Christian McCaffrey has something else on his mind: America’s wounded warriors.
And he’s all set to raise money and support for the Wounded Warrior Project through the NFL’s My Cause, My Cleats campaign.
Even though the NFL’s Salute to Service month has passed, the spirit of honoring veterans of the U.S. military never stops. For the fourth year in a row, the NFL and its Salute to Service partner, USAA, are teaming up to support veterans through the annual philanthropic events. In Week 14, NFL players from around the league choose a cause to celebrate and support. Coaches and players have commissioned special cleats to be worn in support of these causes that will be worn during the game and then auctioned off for their charities. Panthers RB Christian McCaffrey’s cleats will support the Wounded Warrior Project.
The cleats were custom-made by Miami, Florida-based Marcus Rivero of Soles by Sir, who has custom made cleats in previous years for players like the Arizona Cardinals’ Larry Fitzgerald, who honored deceased NFL player and Army ranger Pat Tillman with his 2018 My Cause My Cleats campaign.
McCaffrey greets military members before each home game.
“It really hit me when they told me that watching football was their getaway…. you wanna put on a show for them. It makes football more than just a game.” McCaffrey told USAA. “It’ll definitely be a constant reminder for me of why I play and who I play for.”
But McCaffrey’s support doesn’t stop at the cleats. The running back and the Carolina Panthers hosted a few wounded warriors at their offices and at the stadium earlier in 2019. He took the veterans through a typical day as a Panthers football player, from the morning meeting at 8:00 a.m. and through a visit to the team locker room. They then went out to the playing field and threw a football around to talk shop.
“That’s the reason why we’re out there, fighting the fight,” one veteran said, admiring the Panthers playing field. “So stateside can be like this.”
“Our missions are different,” said another vet of McCaffrey. “But at the end of the day, he respects what we do and we’re fans of what he does. Picking the Wounded Warrior Project shows you the kind of character that he has.”
The cleats McCaffrey will wear on Week 14 will honor all five military branches. On one shoe, five members of the Army, Air Force, Navy, Marine Corps, and Coast Guard are featured, saluting in uniform. On the other shoe, the featured prominently is the distinctive black-and-white logo of the Wounded Warrior Project one half and an NFL game field on the other, with the stars and stripes centered in midfield and a large THANK YOU in the watching crowd.
If you like McCaffrey’s cleats, anyone is able to bid on the shoes when auctioned off. One hundred percent of the money raised goes toward the cause designed on the cleats.
Malcolm Perry playing in the Army/Navy game. DoD photo
Last night, the Miami Dolphins drafted one of the most dynamic players to ever take the field for the United States Naval Academy. If you have seen Malcolm Perry play, it should be no surprise that he is being given a chance to play in the NFL.
From Annapolis to Miami! Malcolm Perry selected by the @MiamiDolphins.
#NavyFB | #BuiltDifferentpic.twitter.com/pkrOIOUwD2
From Annapolis to Miami! Malcolm Perry selected by the Miami Dolphins!
The Navy quarterback is being drafted as a wide receiver as Dolphin scouts were deeply impressed with Perry’s athleticism which was on full display at the Senior Bowl and NFL Combine. Perry was only the second midshipman to be ever invited to the Combine and showed off his versatility as both a passer and receiver. Listed at 5’9″ and weighing 186 pounds, Perry ran a 4.63 in the 40-yard dash.
As Navy football fans probably know, Perry switched back and forth from quarterback and slot back while at the Naval Academy. The Dolphins hope that he will be able to develop into a route runner and be used in the slot. His senior year, he set numerous Naval Academy records as he led Navy’s triple option offense to an 11-2 record and another win over Army. Perry rushed for over 2,000 yards and scored 21 rushing touchdowns while also throwing for seven.
For those of you wondering about his service commitment, the rules are different than what they used to be. Defense Secretary Donald Esper announced in November 2019 that service academy cadets and midshipmen could either defer their military service or pay pack the cost of tuition if they were drafted in a professional sports draft.
Perry comes from a military family. Both his parents served in the 101st Airborne division and are Gulf War veterans. Perry grew up an Army brat and always thought about enlisting but never gave thought to going to a service academy, especially the one in Annapolis.
“Growing up, I thought being in the military was the coolest thing,” he said. “I just always figured I would enlist, though I didn’t know much about the academies themselves.” But Perry’s athleticism in high school bought him the attention of both the Navy and Air Force Academies and he ended up going Navy.
ESPN had cameras in Perry’s house (as with most notable draft prospects) because of the virtual nature of the 2020 NFL Draft due to the coronavirus outbreak. It is awesome they did because, we can see Perry and his family’s reaction to him being taken. Those Army parents look really nice in Navy gear, don’t they?
Here it is! Congrats #malcolmperry and family – and @MiamiDolphins!!pic.twitter.com/QzKRYssuUp
You’re showing up and working out, but how do you know if you’re actually pushing yourself hard enough at the gym? If you’re putting the time in, but not seeing or feeling the results of all the hours spent grinding it out on the treadmill or in the weight room, you might be wondering if your effort is enough.
While techie gadgets like fitness trackers and exercise apps can help you stay focused, you sometimes need other ways to gauge your progress. INSIDER asked three fitness experts to share some ways you can tell if you’re pushing yourself hard enough when sweating it out at the gym.
1. You’re breathless during cardio
We all know that cardio workouts should make us sweat, but a better measure of an efficient aerobic workout is your breathing.”
A great way to tell if you’re pushing yourself enough in a cardio workout is if you’re getting breathless during the high-intensity moments,” said Aaptiv master trainer John Thornhill.
For instance, Thornhill told INSIDER that at the end of a high-intensity cardio push, if you were having a conversation with another person and you could only say a few words in a breath, you’re pushing yourself appropriately.
However, if you’re new to fitness, he said it’s best not to get breathless too often. Instead, Thornhill recommended working your way up to sustaining mid to high levels of intensity for longer periods of time.
2. You measure the intensity by using the Rate of Perceived Exertion (RPE)
One way to gauge intensity while working out, said iFit Trainer Mecayla Froerer, is by Rate of Perceived Exertion (RPE). Using a scale of 1-10, with 10 being the absolute hardest you can work, Froerer told INSIDER that you can take inventory of where you’re at and how you are feeling.
If your workout is supposed to be a HIIT style workout, you’ll want to work in the 8-10 RPE range (anaerobic). Additionally, if your workout is scheduled to be a recovery workout, you’ll want to be in the 1-4 RPE range. Listen to your body and adjust accordingly.
3. You’re seeing and feeling progress
If you’re feeling better, lifting heavier weights, moving faster, or recovering quicker, there’s a good chance you’re pushing yourself in the gym. But if you’re still feeling the same after putting in the time, Thornhill said you can up the intensity by increasing your resistance or weight incrementally, reduce your rest periods between HIIT (high-intensity-interval-training) sets, and increase the number of times you work out during the week.
Delayed onset muscle soreness can happen after an intense workout. In other words, Thornhill said you know you’ve pushed the limits if your quads and calves are sore after a run, or your biceps are sore after a rigorous set of bicep curls.
“Tiny microscopic tears will develop in those muscles (don’t freak out, it’s totally normal) and your muscles will repair themselves and get stronger as you rest and recover,” he explained.
5. You feel some level of discomfort while working out
Strong effort and some discomfort go hand and hand, explained Tony Carvajal, certified CrossFit trainer with RSP Nutrition. He told INSIDER that you generally want to feel some level of discomfort (even minor) and pushing hard through a workout will cause that exact feeling.
“Pushing hard will create more ATP, your body will need extra oxygen, and so breathing increases and your heart starts pumping more blood to your muscles,” he explained.
As the heart rate spikes and the body requires more oxygen, Carvajal said lactic acid starts to flow through the muscles, mainly in the legs and arms. “That’s what is usually described as the ‘burn’ and is exactly what you should be reaching for,” he added.
6. You’re thinking about the reward
If you exercise on autopilot, there’s a good chance you’re not thinking about your “why,” which often leads to a lack of effort and disappointing results in the gym. That’s why Carvajal said to remind yourself before, during, and after the workout “why” you’re doing this — what is your reward?
“You may find it beneficial to have a mental or even physical picture of your reasons for working out hard, and focusing on this will help you to push through even when it’s tough,” he explained.
7. You’re excited to exercise
It’s normal to have days when you want to skip the gym. But if you’re coming up with excuses and finding reasons to ditch your workouts, you might actually be bored.
Hitting a plateau in your exercise routine can lead to a decrease in your fitness level and a lack of motivation to push yourself when you are working out. Consider hiring a trainer or taking a fitness class. Having an expert guide you through your workouts can help to ensure that you’re actually pushing yourself hard enough.
This article originally appeared on Insider. Follow @thisisInsider on Twitter.
Ask any military historian: Tactical aggression is a game changer. Throughout history, forces who were more aggressive in combat saw a lot more success compared their predecessors. Ulysses S. Grant’s determination to take the war to the Confederates led to a win for the Union in the Civil War. When Maj. Gen. Lloyd Fredenhall was soundly beaten by the aggressive Nazi Afrika Corps in Tunisia, he was replaced by the famously aggressive George S. Patton, who saw resounding success. The U.S. strategy of building an overwhelming force to push Iraq out of Kuwait led to a decisive victory in a mere 40 days during the Gulf War.
In a game of strategy like NFL football, the same kind of aggression pays off.
For anyone who saw the Bengals-Chiefs game on Oct. 21, 2018, watching Cincinnati opt to take a field goal in the 3rd quarter while down by 30-plus points was a real head-scratcher. Why not risk the turnover when you’re running out of the time it takes to score the four touchdowns you need?
That call — still a bad one — is one made over and over by conservative coaches, even in situations not quite as extreme as the one Cincinnati faced that Sunday night. If a team is facing a 4th down with 4 yards to go on their opponent’s 40 yard line, there’s a good chance they’ll still opt to punt the ball away.
Well, maybe the Bengals always should. Anyway…
Kicking the ball, either for a punt or a field goal, is the safe choice. Whenever a team opts for the kick, fans and sportscasters alike praise the coach for making that decision. Economists and statisticians, on the other hand, lose their minds.
Why? Because there’s no real reason for a coach to be so conservative. Brian Burke, a former Naval aviator who used to fly the F-18C, is a nationally recognized expert on advanced sports analytics. Burke is currently an analyst for ESPN. In 2014, he published a study on Advanced Football Analytics that took a look at 4th-down decision making.
The longitudinal study assumes that coaches want to maximize the number of points they score while minimizing the number of points the other team scores. Then, it took thousands of real NFL plays on 4th down to calculate the potential value of each situation. Every down versus yardage situation has an “expected point” value and a value attached to the result of previous play, which affects the value of that play.
For example, the expected points value of a touchdown is actually 6.3 points because the opponent gets the ball back on the next play, whose value is .07. If you understand the value of the situation a team is in on 4th down, then you can find the statistically-driven decision the coach should make on that down.
If you don’t understand the math, don’t worry about it. People who do understand math created a handy graphic for the New York Times, based on Burke’s calculation. So we can look at the Bengals horrible performance in Kansas City a different way.
The horrible ball handling that led to the turnover aside, the Bengals tried for a fake punt on 4 and 9 from their own 37-yard-line with almost the entire second quarter remaining. Bengals coach Marvin Lewis tried a play that worked against the Chicago Bears in a preseason matchup. No matter how the ball was handled, the Times‘ 4th Down Bot says they should have punted it away.
Later in the game, with 6:20 left in the 3rd quarter and the Bengals down 28-7, Lewis opted to kick the field goal from the Kansas City 15-yard-line. Bengals fans everywhere were livid, given the score. While the the bot created by Burke’s formula and the New York Times doesn’t account for what to do in a blowout situation, Lewis made the mathematically correct call.
Too bad math isn’t enough to make Bengals fans hate Marvin Lewis any less.
Looking at the 2018 season, let’s see if there’s a correlation between game-winning success and 4th down aggression.
As of week 7, the Tampa Bay Buccaneers are a staggering 4-4 when comes to first downs on 4th down — but their record is still a measly 3-3. That doesn’t correlate, but the teams with the next-highest percentages in 4th down conversions are the Saints (at 87.5 percent) and the Chiefs (at 80 percent). New Orleans and Kansas City are first in their respective divisions. Five of the ten most successfully aggressive teams on 4th down also lead in total yardage, points per game, and total points this season.
One caveat: the least successful on 4th down conversions are also the least successful teams so far this year. So… know your own limitations.
It is hard to build the kind of muscle that gets noticed on the street, in the office, or, hell, by your partner. It takes intention, planning, and hard work. The best functional strength training programs, after all, tend to not have an effect for weeks. If you’re looking for something more specific — and difficult — like getting big arms — you’re going to have to plan that much further in advance.
But what if you just need to build muscle fast? Whether it’s to look good for your college roommate’s BBQ pool party in a few weeks or just trying to jumpstart your strength training, there are a few tips and tricks to expedite the process. We’re not saying you’ll be looking super fit come next Saturday’s party or that you’ll be moving weights like your gym rats friend, but, hey, it’s a start.
1. Eat more, not less
It seems counterintuitive, but if you’re looking to build muscle, you need to slightly overfeed your body. Not only does your body need extra calories to build new muscle, but muscle burns more calories than fat so you have to reload on energy in order to support new muscle growth. Restricting calories to lose weight will backfire big time, since your body senses “starvation mode” and respond but shutting down the production of new muscle cells.
You’ve probably heard that the amount of weight you use is the critical component to whether or not your build muscle. But actually, increasing your number of reps is equally essential for muscle growth. Switch up your lifting routine so that you spend at least one day a week lifting 50 to 75 percent of your one rep max, for 15-20 reps per set, aiming for about 6 sets.
3. Eat more protein
Protein is the more important building block for new muscles, so make sure you’re getting enough in your diet. According to the American College for Sports Medicine, if you’re looking to build muscle mass, aim for .5 to .8 grams of protein per pound of body weight, or about 95 to 148 grams of protein daily for a 185-pound guy.
Known as the progressive overload principle, the fastest way to build more muscle is to force it to adapt to a stimulus above and beyond anything you’ve yet done. That means if you had been using 25-pound dumbbells for curls, you should try doing one set with 30 pounds, then progress to 35-pound weights.
5. Get your 7 to 9
The National Sleep Foundation recommends 7 to 9 hours of sleep every night for optimal health. Achieving the prescribed dose of nightly sleep plays a key role in expediting muscle development. During sleep, muscle fibers that have been mildly damaged from a tough workout (not a bad thing, that’s how growth occurs) have a chance to repair themselves, knitting back together in a tighter formation that translates to muscle strength. If you cut your zzz’s short, you’re also shortening the amount of time your muscles have to grow.
6. Slow it down
The process of building new muscle, also known as hypertrophy, benefits from placing muscles under duress for an extended period of time. For this reason, rather than pumping iron as fiercely and frantically as you can, you should do at least one set of every strength-training exercise at slo-mo speed. And, yes, it burns.
While isolation moves like biceps curls are great for honing in on one specific muscle, you’ll get the biggest bang for your strength-training buck with moves that recruit multiple muscle groups at once. That’s because the more mass you can put behind a move like squats, pullups or deadlifts, the greater the load your body can bear, and the stronger you can make your muscles.
8. Mix it up
Just like you need to test your muscles using progressive overload, you also need to surprise them by serving up new types of exercises every week. Your muscles, it turns out, are pretty smart. They very quickly adapt to whatever exercise you’re doing, so the next time you do it, it feels easier — because it is. Rather than fall into the same sequence of moves week after week, seek out new ones that are different enough that they stress slightly different parts of your body.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
This weekend, the greatest rivalry in American sports kicks off (albeit under different circumstances). This year, the Army Black Knights will host the Midshipmen of the Naval Academy at the United States Military Academy at West Point. The game is usually held at a neutral location but with COVID-19 putting a hold on public gatherings, both schools decided to move the location of the game to West Point. This is the first time since 1943 that the game will be held on campus. While the game location might be different than usual, USAA is working to make sure that fans can still experience the pageantry and excitement of this year’s game, and giving fans an opportunity to win a package to next year’s game!
USAA partnered with NBA legend and Naval Academy graduate, David Robinson to promote the Army Navy House sweepstakes.
What is it?
Go to ArmyNavyHouse.com and upload a photo that shows off your Army or Navy fandom, or your favorite Army-Navy Game memory – and you will be entered for a chance to win.
What can you win?
Well, one Army winner and one Navy winner will each win a trip (including flight, hotel, game tickets) to the 2021 Army-Navy Game in New York, courtesy of USAA.
We Are the Mighty got to sit down with David Robinson and talk about his time at the Naval Academy, his service in the Navy and what the Army-Navy rivalry means to him.
Robinson, known around the world as “The Admiral” played basketball at Navy, before going on to a storied NBA career. Robinson served in the Navy for two years, stationed at Naval Submarine Base Kings Bay in Georgia. Robinson then became a two-time NBA champion, NBA MVP, 10-time All-Star, and led the league in scoring, rebounds and blocks several times. He also was a three-time Olympian, winning the gold medal twice, most famously as a member of the 1992 USA Basketball team. The team would go down as the best basketball team of all time, forever remembered as the Dream Team. Robinson was elected into the Basketball Hall of Fame and is considered one of the game’s all time greats.
The Admiral was kind enough to talk about the game, what USAA is doing, and his time as a midshipman and a Naval Officer.
WATM: So, the first question is what does the Army-Navy, I’m sorry, Navy-Army game, mean to you?
Robinson: (Laughs) It’s the Navy-Army Game. It’s just a great rivalry. It’s a classic rivalry that has class. Some of the rivalries I’ve seen, people are kind of being mean to each other but here there’s just the utmost level of respect that’s been going on forever. And, to me, it’s the best example of just good hard competition and rivalry that we have in all of sport.
WATM: As a midshipman, what was your favorite experience at the Navy-Army game?
Robinson: I actually never got a chance to go! We played basketball, and it always happens during the basketball season. My professional career again, basketball, got in the way so for many, many years. I started going a few years ago. It was four years ago or so and, and I just enjoyed it tremendously. I had always watched on TV, seeing all the excitement, but it’s a different experience in person.
WATM: Oh wow, I didn’t know you couldn’t go when you were in school. But now that you get to go, what is your favorite tradition from the game?
Robinson: The thing I always enjoy is watching the midshipmen and watching the cadets. You know for me, it just takes me back to us going down to do pushups after scores. And so, you know, I think for me it’s just a, it’s a reminder of life at the Academy. I love watching after a team scores the excitement of the students.
WATM: So when you played in San Antonio, which we know is an Air Force town, did you get a lot of grief for being a naval officer?
Robinson: (Laughs) No, no grief. I think it’s been fantastic actually. You know, we have a couple of Army bases and couple of Air Force bases here and it’s just a really great place to live. The military has embraced me so well here, I’ve always felt right at home.
Fortunately, you know, people forgive you after you beat them a couple of times. You look back down the road and it’s actually been a great place for me to be because of the military.
WATM: What advice would you give enlisted troops or kids who are thinking of attending a service academy?
Robinson: Yeah, I would say, you know, the academies are very, very difficult and they’re very focused. You have to know what you want to get out of it. I always tell people I talked to young kids who want to go to the academies all the time and I tell them that, you know, don’t go because someone else thinks it’s a great idea for you. You’d have to go because it’s your idea and it’s what you think is the perfect thing for you. And if you do that, then you’ll be able to kind of fight through all of the challenges and become a really solid officer. The academies are amazing for people who want to be leaders and who want to take on the responsibility of a leader, which is good and bad, right? You get privileges but you also have tremendous responsibility for people. And if you have a heart to be that type of a person, then you can’t find a better place to go.
WATM: What made you choose the Naval Academy?
Robinson: Well, I think it was my father’s idea for me to go more than anything early on. He introduced me to it and wanted me to take a look at it, I think because he was enlisted in the Navy. He always thought that would be a great path for me and it took a little while for it to grow on me. I grew so late into basketball and it became a factor for me in my senior year. I started looking around and saying, well, is this the best place for me to go, academically and basketball-wise… and and it just had the best combination of everything that fit my personality.
WATM: When you were at the Naval Academy, you were heralded as one of the nation’s best basketball players. How supportive was the administration as it became apparent that you were destined to end up in the NBA at some point?
Robinson: Well, the administration was remarkably supportive, to be honest with you. I mean, coming in, no one thought I was going to be professional basketball player, I was 6’7’ and skinny as a rail. I wasn’t a pro prospect coming in but as the attention gathered and we had more and more success, the Academy did just a great job of embracing me and given me an opportunity to be who I needed to be as a basketball player as well as a military officer. Looking back on it at all, it just worked out so well I couldn’t rewrite the story if I wanted to.
WATM: Now you did serve for a couple of years as a Naval Officer before going to the Spurs full time. As a veteran, what is your favorite memory of serving in the Navy?
Robinson: I think for me just seeing the dedication of folks from the day-to-day basis. I was a civil engineer. I worked down at Kings Bay, Georgia and just going in every day and working hard and seeing the commitment that our service members have to whatever job it is. I mean, I was building explosives, handling stuff for submarines and doing street lights for a new community… and just the professionalism and the energy that our service people take to do their jobs. I think that to me, that is what I enjoyed that more than anything. There’s just such a pride in working together and serving a cause bigger than yourself.
WATM: That’s pretty awesome. So back to the Army-Navy game, what is your prediction for this year’s game?
Robinson: (Laughs) My prediction is pain… for Army! You know, Army has played so well the last few years, after many years of domination by Navy. So we got our backs against the wall now, and Navy needs to really step it up and defend our honor this year. So, I think we can do it.
WATM: Do you have any Army buddies you make bets on the game with, so you have bragging rights on them? Is there anything in particular that you do for the game to spice up the rivalry a bit?
Robinson: Yes, well you know there, there are guys here locally that I don’t necessarily have bets with but we have spirited conversations. When I was at Navy, Army had a great basketball player named Kevin Houston, one of the top — I think he was the top scorer in the nation our senior year — but Kevin and I have known each other for many, many years and, and it’s always kind of a fun thing.
You just end up thinking about how it means to us now as opposed to back then. There’s a lot of Army guys that yeah, I have great relationships with them and we just have fun with the game.
WATM: We’re pretty excited about the game. It’s going to be a pretty unique because of COVID and everything. This year being at West Point are you hoping that one year, they go back to having it on campus or do you want to keep the neutral site location like how it normally is?
Robinson: Personally I like the neutral site. I think it’s just a game that is bigger than either school. I think it means something to the psyche of America. So I love, I love seeing it kind of on a big stage and being the big production that it generally is, I think that’s fantastic. You know this year is a little bit of a challenge, we’re obviously trying to make it much more accessible to everyone through ArmyNavyHouse.com so that people can still engage but I think all these, all these changes, all these little things here and there you know, add character to the rivalry into the series. But in the long run I’d love to just see a big stadium where the United States can celebrate it.
WATM: Now that we covered the Army-Navy game, we actually wrote an article about you back in April and one of the things we wanted to ask was about the charter school you started. We know you started a charter school in San Antonio toward the end of your playing career. How’s everything going with that especially during COVID. Is everything going okay?
Robinson: Wow, well, thanks for asking. Yeah, we started the Carver Academy and we actually started as a private school back 20 years ago or so. We built in a low income area on the east side of San Antonio. We wanted to get as many kids college ready who were from low-income areas as possible. We joined up with the charter school group, I don’t know about eight years ago. We’ve been able to grow it incredibly well. Now we’ve got something like 26 schools here in San Antonio and got nearly a hundred schools across Texas and Louisiana. And it’s been amazing with the charter school system in the country. It’s called IDEA public schools and so we’re very excited about it.
COVID threw around a little bit of wrench for all of education but, you know, from our standpoint, we’re able to focus on getting WiFi access to our families. We’ve opened up the schools, we made sure there was plexiglass up and the kids had an opportunity to be safe. Very few of the kids came back at the beginning but maybe about 25 percent or more are in the schools now, and hopefully we’ll get that back up to a good number soon because with kids from low-income areas, getting them into the classroom is going to be the best way they learn.
USAA proudly supports the 121st Army-Navy Game as the presenting sponsor of the storied rivalry between the U.S. Military Academy at West Point and the U.S. Naval Academy at Annapolis.
“America’s Game” will be played on the campus at West Point for the first time since 1943 in front of a crowd of Army Cadets and Navy Midshipmen.
Kickoff is set for Saturday, December 12th at 3:00pm EST on CBS.
This Saturday, Lehigh travels to travels to West Point, New York to take the field against Army at Malek Stadium. Both teams currently sport a record of 3-3-1, but Lehigh has proven deadly on the road, stealing a victory in three of their four matches. Army, on the other hand, has yet to record a win on their home field.
Watch the game LIVE this Saturday, September 22nd, at 7:00PM EST to see if Army can rally from their loss at Fairfield and bring a victory home to West Point.
One of the challenges facing Army leadership as they transition to the new Army Combat Fitness Test, which will be fully implemented by October 2020, is preventing musculoskeletal training injuries. Physical training is necessary to develop and maintain the fitness required to accomplish military missions, but is also known to cause injury.
According to Army Public Health Center experts, MSK injuries and related conditions led to an average of 37 limited duty days per injury. This translates to 2 million medical encounters across the Army annually and an estimated 10 million lost training days due to limited duty.
“Seventy percent of all limited duty profiles are for MSK injuries,” said Dr. Michelle Chervak, acting manager for the APHC Injury Prevention Program, which identifies causes and risk factors for Army training-related injuries. “We can show that greater amounts of training (for example, of running or road marching) result in more injuries. Civilian data show us that there are levels of training above which injury rates increase, but fitness does not improve — two signs of overtraining.”
Dr. Bruce Jones, senior scientist, APHC Clinical Public Health and Epidemiology Directorate, explained further that part of the problem for the Army is that the thresholds of training above which injury rates increase and fitness does not have not been established. However, commanders have the information necessary to make decisions about the thresholds — they know the amount of training, physical fitness of their soldiers, and the number of soldiers on profile.
This infograph offers several tips for leaders to help their soldiers avoid MSK injuries.
“What we need to provide commanders are the general principles of training injury prevention; and an understanding of the relationships between training, fitness, and injuries,” said Jones. “They have to determine the risk of injury they are willing to accept.”
APHC Injury Prevention is working on updating financial and readiness costs to the Army due to MSK injuries.
“At this time, the only formal cost estimate that we have comes from a National Safety Council report for the Secretary of Defense,” said Chervak. “That report stated the annual costs ranged from -20 billion (2001 data). Roughly 40 percent of all injuries across the Department of Defense occur to Army personnel, so the Army costs are approximately .8-8 billion.”
The 2018 Health of the Force report highlights a previous Army success in reducing injury by changing its approach to fitness training.
In 2003, the Army evaluated a new standardized physical training program designed to enhance fitness while minimizing injuries through avoidance of overtraining. An evaluation group implemented the new standardized program and a comparison group conducted traditional PT (running, calisthenics, push-ups, and sit-ups). After nine weeks of basic combat training, the evaluation group had fewer injuries and a higher APFT pass rate.
Army Physical Fitness Test at the Department of the Army Best Warrior Competition.
The modified program reduced the total miles run by trainees, conducted distance runs by ability groups, added speed drills, executed warm-up exercises instead of pre-exercise stretching, progressed training amount and intensity gradually, and provided a wider variety of exercises.
In 2004, the new standardized PT program based on this evaluated program was mandated for all BCT units across the Army. It was also incorporated into Army physical training doctrine. From 2003 to 2013, a 46 percent decrease in all injuries and a 54 percent decrease in lower extremity overuse injuries among Army trainees was observed.
Jones recommends a five-step public health approach as the most effective construct for Army public health to organize and build an injury prevention program. Steps include surveillance to define the magnitude of the problem, research and field investigations to identify causes and risk factors, intervention trials and systematic reviews to determine what works to address leading risk factors, program and policy implementation to execute prevention, and program evaluation to assess effectiveness.
Jones also notes that both overweight and underweight soldiers who are the least physically fit are at the highest risk for injury compared to their most fit peers.
“The highest risks occur among the most underweight (leanest), least physically fit (slowest run times) men and women in basic training,” said Jones. “This is probably because underweight soldiers lack the muscle mass necessary to perform soldiers tasks and withstand the vigorous physical activity required.”
Injury risks are also 20 to 50 percent higher for soldiers who smoke cigarettes.
“A variety of hypotheses explain this relationship; the most feasible is that smokers have a reduced ability to heal following injury,” said Chervak. “Overuse injuries result from an inability to repair damage due to daily training; smokers repair that cumulative microtrauma less rapidly.”
U.S. Army Spc. Cameron Hebel, assigned to 1st Battalion, 4th Infantry Regiment, performs sit-ups during the Army Physical Fitness Test at Joint Multinational Training Command Best Warrior Competition at Grafenwoehr Training Area, Germany, May 8, 2013.
(U.S. Army Photo by Visual Information Specialist Gertrud Zach)
APHC is currently piloting a program through the Army Wellness Center at Fort Campbell focused on identifying soldiers at highest injury risk based on APFT run time, the leading predictor of active-duty Army injury risk.
APHC is working with specific units and the Fort Campbell Community Ready and Resilient Council to identify soldiers who meet the criteria for referral (men: run time slower than 15 minutes; women: run time slower than 19 minutes), said Chervak. These soldiers are offered AWC fitness assessments to assist with improving aerobic fitness, physical activity, sleep, and body composition.
“AWC education efforts focus on physical activity, sleep, nutrition (weight loss), and tobacco cessation; all factors that influence injury risk,” said Chervak. “There is a natural partnership with APHC’s Health Promotion and Wellness directorate. Key avenues of influence are Performance Triad-related communications and referral of high risk soldiers to the AWCs.”
Jones said the most important step forward is for leadership to recognize that training-related injuries are a problem and they can be prevented.
“Commanders need to recognize that there are no magic bullets,” said Jones. “Training causes injuries and modifications of training will prevent injuries. Commanders have the information to monitor injuries and fitness, and modify training to prevent injuries. We still need to determine the thresholds of training by unit at which injuries increase, but fitness does not improve.”
This Saturday, the NHL will host its annual Stadium Series Games at Falcon Stadium on the campus of the United States Air Force Academy, but there’s an even more special part of the weekend. The NHL has partnered with USA Hockey and Navy Federal Credit Union to put on a tournament that will showcase some amazing veteran hockey players. The tournament will be held in Lakewood, Colorado, and will feature four teams made up entirely of veterans.
Dozens of teams applied to be part of the tournament, but the four that were picked were chosen based on not just their hockey skills, but how they use their service to give back to the communities in which they live. The teams make up veterans of all five branches, and one team consists of only Coast Guard vets.
The teams competing are:
Dallas Warriors Tampa Warriors USA Warriors (out of Rockville, MD) Coast Guard Hockey Organization (out of Boston, MA)
The tournament will be a round-robin format that will be played the morning of the Stadium Series game at Foothills Ice Area in Lakewood. All the tournament participants will then be taken to Colorado Springs, where they will get to be spectators for the Avalanche-Kings game at Falcon Stadium. The next morning the vets will partake in a skills challenge at Falcons Stadium before being bussed back to Denver to finish out their tournament Sunday afternoon.
When asked about Navy Fed’s role in this event, Pam Piligian, Senior VP of Marketing and Communications, said, “Partnering with the NHL gives us the opportunity to engage with hockey fans and create meaningful, lasting relationships in the spirit of military appreciation. We’re proud to honor those who serve by making military appreciation a priority in everything we do, including this partnership.” Navy Fed became the official Military Appreciation Partner of the NHL in 2018.
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.”
In addition to being a presenting sponsor for the Stadium Series game, Navy Fed is also using its pregame fanfest to do something really special for veterans. Known as “Stick Tap for Service” fans will get to shout out military members of their families and also nominate those who have served and are doing even more to serve their communities as veterans. In April, judges will review those nominations and a deserving veteran will get tickets to the Stanley Cup Finals and a ,000 donation made to the charity of their choice!
If you want to nominate a veteran, information can be found here.
For more information about the Stadium Series game at Falcon Stadium, click here.
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.
Michael Fumarola didn’t see the rush of ocean as he sped toward the beach and toppled from his surfboard. He face-planted in the wet, goopy sand and gulped the salty water.
Red-faced and gasping for a quick breath, the blind veteran with multiple sclerosis from the Cincinnati VA Medical Center sucked in some San Diego air and couldn’t help but smile.
“That was great!” he yelled.
His instructor, Felipe Rueff, slapped his hands on both sides of his face.
“Atta boy! Do it again?”
Fumarola is one of more than 130 veterans from across the nation in San Diego, California, Sept. 15 to 20, 2019, for VA’s National Veterans Summer Sports Clinic. The annual event, presented with the Wounded Warrior Project, brings amputee, paralyzed, blind, and other veterans to learn adaptive surfing, kayaking, sailing, hand cycling and more.
Michael Fumarola gives a high five after coming in from the surf.
(Photo by John Archiquette)
Empower and develop
“This is one of the highlights of VA’s commitment to veterans,” said Dave Tostenrude, acting director of the Summer Sports Clinic. “This is one of those events that reaches a broader range of vets.
“What we’re looking for are vets looking to make changes in their lives, and we don’t care where they come from or what their issues are, we’re going to work with them, we’re going to empower them and develop a plan to be active at home.”
Dana Cummings, a Marine Corps veteran who only learned to surf after he lost a leg in a car accident, brought his company, AmpSurf, to the clinic to give the veterans one-on-one training.
“Listen,” he told the veterans before they hit the water, “Don’t worry. You’re going to be fine. I tried this before I lost a leg and failed miserably, now I do it all the time. It’s going to be a lot of fun and you’re going to have a great time.”
Cummings went over the basics of surfing, then vets, instructors and volunteers hit the surf.
“Hell, yeah, let’s do it!” said Brandon Starkey, a veteran who lost his leg in a car crash 15 days after coming home from Iraq. “If someone says they can’t do this, I call them a liar, because the only limits we have are the ones we put on ourselves.”
Fumarola was wheeled down to the surf in a special wheelchair with wide wheels, made to run over the wet sand.
“You think you’ll be able to do it?” someone asked.
“I don’t know. I guess we’ll find out,” he laughed. “I’ve never done it. But you gotta do it to find out. Someone doesn’t want to try it, that’s just B.S.”
Bobby Hutchinson says coming to Summer Sports was part of his transformation to get out of the house, despite an amputation.
(Photo by John Archiquette)
First time for everything
A few feet down the beach, Bobby “Hutch” Hutchinson, who lost a leg in Desert Storm, was still able to get up on one knee as he rode the surf to the beach.
“Hey, I’m surfing, or trying to, anyway,” he said. “I got up on one knee, tried to get up and kind of wiped out, but I’m having a blast. There’s a first time for everything and here I am. I told some friends I was doing this and they said I’d better videotape it because they want to make fun of me.”
But for Hutchinson, from the St. Louis VA, it was about more than just a day at the beach.
“It’s about getting out of the house and having something to look forward to,” he said. “It gives you hope, you know? It gives you something to try, something different. It’s always good to try something new and color outside the box.”
It was also emotional for the instructors.
“I’ve been surfing for 47 years and teaching for 11,” Rueff said. “You see these guys drain the water, riding it all the way into the beach, it’s great. There is a healing power to the water. You can’t tell because I’m all wet, but I get really emotional.”
Fumarola said it was an experience he’ll never forget.
“I enjoyed the hell out of it. I learned I can do it. There ain’t nothing I can’t do. Life is great. Love it! Live it!”
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.