When you see running workouts, you may see terms like “sprints,” “easy jog,” “fartleks,” “intervals,” “gassers,” and even “goal-pace running.” They all are references to different types of pace workouts, and they are all different — some more different than others.
It is easy to get confused as to how you should train for timed runs, especially if you are new to running, have recently lost weight, still have weight to lose, or need to pass a fitness test.
Here is an email from a young man who has made tremendous progress with both running and weight loss:
Stew, I need to pass a 1.5-mile fitness test run and get my time below 12 minutes (11:58 is the slowest I can go). I am currently at 13 minutes but have dropped from 16 minutes as well as 25 lbs at the same time. I still have some weight to lose but within the standard. Any recommendations? Still trying.
Great job with dropping mile pace and weight! Those are great accomplishments and show you have been really working hard. The good news is you do not need to change much of your current effort, but you do need to start training to run at a faster pace in order to achieve the next set of goals. And maybe you can lose some more weight too (which will make you faster).
Here is how I would do it:
Evaluate how much you are running per week now, and keep it at that mileage, but do it at a faster pace. You can run every other day with non-impact cardio activities like bike, swim, elliptical in place of running if you feel your joints, shins and feet need a break from the impact. But if you are feeling fine, try the following:
Your new goal pace is to be able to run a quarter mile in less than 2 minutes. You do not need to run it in 1:30 or even 1:45; instead, learn how to run each lap of the following workout at 1:55-1:58. This will give you a few seconds of “gravy time” in case you slow down on the last few laps, but is not so fast that you blow all of your energy out in the first lap as many people do. You have to think GOAL PACE strategy.
Here is the workout:
Run 1/4 mile warmup — any pace/stretch
Repeat 8-10 times:
Run 1/4 mile at goal mile pace (1:55)
Optional: Rest with another quick exercise for 1 minute (situps, pushups, squats, lunges) Alternate above “rest exercises” every other set if needed, or skip altogether.
I recommend the above workout 3 days a week, every other day. On the days in between, you can opt to do more running or non-impact cardio. However, the goal is different. Push yourself on these shorter/faster runs to help build your overall cardiovascular conditioning and speed. Mix in sprints, intervals, shuttle runs and fast/slow fartleks however you prefer. If you run, limit the distance to maybe a mile but you do a series of 50m, 100m, 200m and 300m, and 400m sprints.
Warm up with a fast 400m or 2-minute bike/light stretch.
Increase speed each set and avoid full sprints if you are getting older, have had some issues with tight hamstrings/calves, or previously had pulled hamstrings. But you can still run faster than your goal pace above. That is the goal of the days in-between. Get winded each set and rest by walking back to the starting line.
Repeat 5 times
50m fast runs — build up to full speed by set 4 or 5 (close to full speed)
Walk back to starting line
Repeat 4 times
100m fast runs — build up to full speed (after a few sets)
Walk back to starting line
Repeat 3 times
200m fast runs — fast — much faster than 1 minute (half lap)
Generally, American presidents feel an obligation to see situations firsthand when they commit troops to war. To wit, here are 27 times commanders-in-chief left the White House and headed for combat zones:
1. FDR visits Casablanca as Allied forces assault Tripoli, January 1943
2. FDR visits the Mediterranean island of Malta to confer with Winston Churchill, February 1945
3. Roosevelt meets Stalin and Churchill at Yalta, February 1945
4. Ike goes to Korea, December 1952
5. LBJ stops in Cam Ranh Bay, South Vietnam, 1966
6. LBJ returns to Cam Ranh Bay, South Vietnam, 1967
7. Nixon visits in Saigon, South Vietnam, July 1969
8. Reagan stops at the Korean DMZ for lunch, November 1983
President Reagan in the food line during his trip to the Republic of Korea and a visit to the DMZ Camp Liberty Bell and lunch with the troops (Reagan Library photo)
9. Bush 41 drops in for Thanksgiving with U.S. troops during Desert Shield, 1990
10. Clinton with U.S. troops at Camp Casey, South Korea, 1993
11. Clinton visits U.S. troops in Bosnia, January 1996
12. Clinton returns to Bosnia in December 1997 to visit NATO and U.S. troops
13. Bush 43 grabs chow with the troops in South Korea, 2002
14. Bush 43 surprises troops in Iraq, November 2003
15. Bush 43 returns to South Korea, Osan Air Base, 2005
16. Bush 43 visits Bagram Air Base, Afghanistan, March 2006
17. Bush 43 visits troops in Baghdad, June 2006
18. Bush 43 visits Al-Anbar province, Iraq, September 2007
19. Bush 43 returns to South Korea, August 2008
20. Bush 43 makes one last stop in Iraq, December 2008
21. Obama stops in Iraq to see the troops, April 2009
22. Obama stops into Osan Air Base, South Korea, November 2009
23. Obama makes his first stop at Bagram Air Base, December 2010
24. Obama visits the DMZ, South Korea, March 2012
25. Obama makes his second trip to Afghanistan, May 2012
26. Obama visits Yongsan Garrison, South Korea 2014
27. Obama makes what could be his last trip to Afghanistan, May 2014
The USS Missouri has been described as the most famous battleship ever built.
Nicknamed “Mighty Mo,” the Missouri was an Iowa-class battleship that saw combat in World War II, the Korean War and the Gulf War.
Before finally being decommissioned in 1992, the Mighty Mo received three battle stars for its service in World War II, five for the Korean War, as well as two Combat Action Ribbons and several commendations and medals for the Gulf War.
A Japanese A6M Zero Kamikaze about to hit the Mighty Mo off Okinawa on April 11, 1945, as a 40mm quad gun mount’s crew is in action in the lower foreground.
(US Navy photo)
In April 1945, the Missouri took one of its only known hits when a Japanese Kamikaze pilot evaded the Mighty Mo’s anti-aircraft guns and hit the battleship’s side below the main deck. But the impact caused minor damage.
General of the Army Douglas MacArthur signs the Instrument of Surrender on the USS Missouri on Sept. 2, 1945.
(US Navy photo)
The Mighty Mo fires a salvo of 16-inch shells on Chongjin, North Korea, in an effort to cut enemy communications in October 1950.
(US Navy photo)
The Mighty Mo sailed the Mediterranean in 1946 in a show of force against Soviet incursion. Four years later, in September 1950, the battleship joined missions as part of the Korean War.
As the flagship of Vice Adm. A. D. Struble, who commanded the 7th Fleet, the Missouri bombed Wonsan, and the Chonjin and Tanchon areas in October 1950. For the next three years, the Mighty Mo would bombard several other areas too, including Chaho, Wonsan, Hamhung, and Hungnam.
The Mighty Mo was later decommissioned, for the first time, in February 1955 at the Puget Sound Naval Shipyard.
Large harbor tugs assist the battleship USS Missouri into port for recommissioning with the San Francisco skyline in the background in 1986.
(US Navy photo)
But in 1986, with the Cold War still raging, the Mighty Mo was brought back to life as part of the Navy’s new strategy that sent naval task groups into Soviet waters in case of a future conflict.
The Navy also modernized the Mighty Mo as part of its recommissioning, removing some of its five-inch guns and installing Harpoon and Tomahawk cruise missiles, Stinger short-range surface-to-air missiles, and Phalanx close-in weapons systems.
The Mighty Mo fires a Tomahawk cruise missile at an Iraqi target in January 1991.
(US Navy photo)
And these new weapons were put to use during the Gulf War, where the Mighty Mo fired at least 28 cruise missiles, as well as several hundred 16″ rounds, on Iraqi targets.
In fact, the Mighty Mo had a fairly close call when it was firing 16″ rounds in support of an amphibious landing along the Kuwaiti shore.
The Missouri’s loud 16″ guns apparently attracted enemy attention, and the Iraqis fired an HY-2 Silkworm missile at the ship. But the British frigate HMS Gloucester came to its rescue, shooting the missile down with GWS-30 Sea Dart missiles.
The USS Missouri arrives in Pearl Harbor, where it now permanently rests next to the USS Arizona, in June 1998.
In 1992, the Mighty Mo was decommissioned for the second and last time. The battleship was removed from the Navy’s reserve list in 1995, and moved to Pearl Harbor as a museum and memorial ship in 1998.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
For military professionals, lower body strength is a must. For many humans, loss of lower body strength is the cause of the fall in old age that starts the domino effect of poor health ending in death…#Grim.
If you are human, a military professional, both, or soon to be both, having a strong squat will only make your life easier and longer. This is why we squat.
Leg strength is a prerequisite for the job. We hike everywhere.
The purpose of the low-bar back squat is to recruit the most amount of muscle possible in a lift. On average most people need general overall lower body training. The low bar position on the back gets the most muscles involved and is, therefore, a staple exercise in many complete training programs.
Take a deep inhale and brace your abs. The combined muscular flexion from your core and air pressure from your lungs filling will keep your spine stable and strong for the entirety of the movement.
Depth in the squat is when the top of your thigh just below your hips goes below the top of your knee.
In the squat, we are using the stretch reflex of the hamstrings to help “spring” us up from the bottom of the movement, known as the hole. That stretch reflex response is completely negated if you go to a depth where your hamstrings become passive in the movement. They should always be engaged and never lax.
A common mistake for people that take pride in their squat depth is that they get stuck in the hole because they are trying to re-engage their disengaged hamstrings. Under a heavy load, your hamstring cannot contract again without serious risk of pulling or tearing.
Waste no time in the hole. Hit your depth and explode back up.
You should never have enough time in the hole to smile for the camera… This makes me cringe.
Your knees should be tracking over your toes for this entire movement. Don’t let them cave in. Think “twist the ground apart with your feet and knees.” This will engage all of your glutes and prevent the dreaded valgus knee collapse that is all too common.
The bar should be centered over the middle of your foot, just like the deadlift, for this entire movement.
Think about your tailbone moving straight up as if it’s being pulled by a rope from the ceiling directly above it. This is where all of you power comes from.
DON’T think about moving your butt forward. Think vertical- forward motion will push you forward and off-balance. Move directly against gravity.
DON’T think about straightening your knees- this will push you off-balance as well.
DON’T think about your feet. If they are balanced in 3 points, you should pay them no more mind. Those three points are heel, big toe, and little toe- like a balanced triangle.
Finish the rep by squeezing your glutes and extending the hips into what feels like a posterior pelvic tilt
This will make you stand up straight and completely finish the reps.
Inhale and repeat.
When to train
Scheduling at least 72 hours between squat sessions, in the beginning, is important to ensure adequate recovery so that you can get the most weight on the bar and make the most gains. Over time, depending on your goals and recovery, you can safely squat three or even four times a week at sub-maximal intensities.
Stasia Foley lived a beautiful life. She was born on May 22, 1916, in Connecticut, right before World War I began. She vividly remembered being a teenager during the Great Depression and the hardship that came with it. She left school at just 13 years old to support her family. With five brothers and sisters, everyone had to pitch in. Stasia spent her days on a farm planting and harvesting crops to help feed her family.
Family was everything to her.
Stasia was highly athletic and was a part of the Hazardville R.C.A. Girls Baseball team, a team that would go on to win numerous championships. This eventually led her to being inducted into the Enfield Sports Hall of Fame. Throughout her life, she watched some of the sport’s giants play, including Babe Ruth and Lou Gherig in Yankee Stadium. Stasia received signed baseballs and loved to tell stories both about her time in the dugout and in the stands.
Stasia met the love of her life, Edward Foley, and married him on Oct. 8, 1938. Life was good, for awhile. World War II would soon come calling.
Edward was drafted into the Army as a medic on Feb. 7, 1942, and was quickly sent to Europe – right in the middle of combat. She missed him desperately and relied on infrequent postcards and letters from his stops throughout the war.
Edward assisted in the liberation of Auschwitz and Dachau Nazi concentration camps.
While Edward was gone, Stasia went to work for Colt Firearms in Hartford. The company’s workforce grew by 15,000 in three separate factories to keep with the demand for the war effort.
Eventually, the war ended and Edward came home safely toward the end of 1945. The couple had two children, Gail and Daniel. Stasia worked for aerospace companies and spent 25 years working for Travelers Insurance Companies until her retirement. Stasia and Edward were married 51 years before her soulmate died in 1989.
Stasia loved her family, especially her three grandchildren. One of her grandsons would go on to serve in the United States Coast Guard. Sunday dinners in her home, surrounded by all, were the highlight of the week. In 2001, Stasia’s son Daniel and his family moved to Texas. Eventually, Stasia moved in with her daughter, Gail and her husband, William.
When Stasia turned 100, she was still highly independent, active and as sharp as ever. She had just started using a cane at her family’s insistence. At 102, things started to slow down. Her granddaughter, Tara Bars, decided to make a legacy video.
“She had always been such an important woman in my life,” Bars explained. “I feel like the time in her life that she lived, she saw so much. Living through the wars, the Great Depression – it has always fascinated me but the fact that my Nana lived that, saw that, witnessed it and was part of it… Once that line is gone, it’s very difficult to ever figure out or hear those family stories,” she said.
Following the completion of that video, Bars saw how frail her grandmother was becoming. In December of 2018, congestive heart failure made its presence known, causing her once-independent grandmother to become weak and easily winded. Stasia was with her daughter and her husband in their Florida winter home when she was eventually put on hospice care. When the nurses met with her in the home, they asked her what her goals were.
She told them her dream was to go to Tara’s wedding.
“When I heard that, it just broke my heart to pieces because I just knew she wouldn’t make it,” Bars said in between tears. Bars’ wedding was set for June 1, 2019, and Stasia was medically unable to fly, with her health rapidly deteriorating. Bars said she turned to her fiancé one day in January and told him she was going to Florida.
She would make her part of her grandmother’s wish come true.
“I looked up photographers and the first one I talked to on the phone was Red Door Photography and they just made me feel like it was going to be perfect,” she shared. Bars then went on to book hair and makeup, keeping everything a secret from her family. She made up a story about needing one last interview with Nana for the legacy video so her aunt and uncle wouldn’t suspect anything. They got Stasia ready and downstairs – telling her there was a surprise. When the doors opened, her beloved granddaughter was waiting for her.
In the car as they were driving to the surprise, she told her grandmother that she knew how much she wanted to be at her wedding and so she decided to bring the moment to her.
The memory of Stasia’s face lighting up with joy is one Bars will carry with her forever.
They arrived at the location and Bars went to change into her wedding dress. She said as she came around the corner, she could see her grandmother sitting in the chair, her arms opening as soon as she saw her. “She held her arms out to me so I just plopped down right there. She kept hugging me and kissing me and telling me how beautiful I looked. It absolutely meant everything to me that it meant everything to her,” Bars shared through tears.
Bars said that as soon as the photography session started, something changed. It was like her grandmother became a young woman again, said Bars, “She was no longer the fragile and frail Nana I saw a moment before. Something inside of her just lit up, it was incredible.” She continued, “I couldn’t have asked for a better way to spend my last day with her. Our hearts spoke together that day.”
Stasia passed away at 102; only 27 days after that beautiful photoshoot with her granddaughter in her wedding gown.
On her wedding day, Bars finally revealed the photoshoot surprise to her family. The tears and joy were overflowing. Her wedding photographer was there to capture the moment and shared it on social media. It went viral.
“Don’t be scared to show your love and express it. We’re losing this generation. Once they are gone you can’t go back,” said Bars.
In a world where everything moves so fast; take a moment to pause. Savor the special moments and people in your life. You never know how much time you’ll have left.
Iranian Foreign Minister Mohammad Javad Zarif has told domestic entrepreneurs that the collapse of the 2015 nuclear deal would have “very dangerous consequences” for the country.
“We can talk the deal up, or talk it down. But we should know that a failure of the deal will have very dangerous consequences for us,” Zarif told a meeting of entrepreneurs at the Iranian Chamber of Commerce in Tehran on June 24, 2018.
“This is certainly not the [Iranian political] system’s choice,” said Zarif, who helped write the landmark deal with six global powers.
Zarif did not specify what the damages would be, but he said a failure of the deal could leave Iran politically isolated.
U.S. President Donald Trump in May 2018 pulled his country out of the landmark nuclear deal that provided Iran with relief from sanctions in return for curbs on its nuclear program.
(Photo by Gage Skidmore)
Trump said he was unhappy with the terms of the deal and with Iran’s continued testing of ballistic missiles and its support for militants in the Middle East.
Iran has denied it backs insurgents in the region and said its nuclear program was only for civilian purposes.
Britain, France, Germany, China, and Russia also signed the deal and have pledged to remain in the accord.
However, many companies have pulled out of Iran for fear of being hit by U.S. sanctions if they do business with Tehran.
Iran has been negotiating with European Union leaders and other officials in hopes of keeping the deal alive and of receiving economic assurances.
President Hassan Rohani is expected to visit Switzerland and Austria in July as part of Tehran’s efforts to ensure continued European support for the deal.
On the morning of July 4, 1989, alarm bells blared at Soesterberg Air Base in the Netherlands, home of the US Air Force’s 32d Tactical Fighter Squadron.
Within minutes, a pair of armed F-15 Eagles, manned by Capts. J.D. Martin and Bill “Turf” Murphy, were launched on a scramble order. Their mission was to intercept what appeared to be a lone fighter making a beeline from Soviet-controlled airspace into Western Europe.
Though the Cold War’s end was seemingly not too far away, tensions still ran high between the two sides of the Iron Curtain, and any incursion by an unidentified aircraft would need to be responded to swiftly.
As JD and Turf were vectored in on the aircraft, now identified as a Soviet MiG-23 Flogger supersonic fighter, ground controllers notified them that all attempts to contact the inbound jet had failed and the intentions of its pilot were unknown and potentially hostile.
When they got close the the Flogger, the two Eagles were primed and ready to shoot down their silent bogey if it didn’t respond and carried on its flight path. But when the two F-15 pilots closed in on the aircraft to positively identify it, they noticed that the pylons underneath the Flogger — used to mount missiles and bombs — were empty.
By then, the Flogger was firmly in Dutch airspace, casually flying onward at around 400 mph at an altitude of 39,000 ft.
What JD and Turf saw next would shock them — the Flogger’s canopy had been blown off and there was no pilot to be found inside the cockpit. In essence, the Soviet fighter was flying itself, likely through its autopilot system.
After contacting ground control with this new development, the two Eagle pilots were given approval to shoot down the wayward MiG over the North Sea, lest it suddenly crash into a populated area. Unaware of how long the pilotless MiG had been flying, and battling poor weather which could have sent debris shooting down the MiG into nearby towns, JD and Turf opted to let the jet run out of fuel and crash into the English Channel.
Instead, the aircraft motored along into Belgium, finally arcing into a farm when the last of its fuel reserves were depleted. Tragically, the MiG struck a farmhouse, killing a 19-year-old. Authorities raced to the site of the crash to begin their investigation into what happened, while the two F-15s returned to base. French Air Force Mirage fighters were also armed and ready to scramble should the MiG have strayed into French airspace.
Details of what led to the loss of the Flogger began to emerge.
As it turns out, the Soviet fighter had originated from Bagicz Airbase — a short distance away from Kolobrzeg, Poland — on what was supposed to be a regular training mission. The pilot, Col. Nikolai Skuridin, ejected less than a minute into his flight during takeoff when instruments in the cockpit notified him that he had drastically lost engine power. At an altitude of around 500 ft, it would be dangerous and almost certainly fatal if Skuridin stayed with his stricken fighter, trying to recover it with its only engine dead. The colonel bailed out with a sense of urgency, assuming the end was near.
But as he drifted back down to Earth, instead of seeing his fighter plummet to its demise, it righted itself and resumed climbing, its engine apparently revived.
The ensuing debacle proved to be thoroughly embarrassingfor the Soviet Union, which was forced to offer restitution to Belgium and the family of the deceased teenager. By the end of the MiG’s flight, it had flown over 625 miles by itself until it ran out of fuel and crashed.
The aircraft carrier USS Theodore Roosevelt (CVN 71) pulls alongside the fleet replenishment oiler USNS Pecos (T-AO 197) during a replenishment-at-sea in June. Following an extended visit to Guam in the midst of the COVID-19 global pandemic, Theodore Roosevelt is underway conducting carrier qualifications during a deployment to the Indo-Pacific. Photo by Mass Communication Specialist Seaman Kaylianna Genier. PHILIPPINE SEA (June 1, 2020) The aircraft carrier USS Theodore Roosevelt (CVN 71) pulls alongside the fleet replenishment oiler USNS Pecos (T-AO 197) during a replenishment-at-sea June 1, 2020. Following an extended visit to Guam in the midst of the COVID-19 global pandemic, Theodore Roosevelt is underway conducting carrier qualifications during a deployment to the Indo-Pacific. (U.S. Navy photo by Mass Communication Specialist Seaman Kaylianna Genier)
When the USS Theodore Roosevelt (CVN-71) returned to sea in late-May following a two-month long battle against the novel coronavirus, the aircraft carrier was ground zero for a new normal for Navy ships at sea.
In the early months of the global pandemic, the Roosevelt had become itself a COVID-19 “hotspot.” The virus ultimately cost one Roosevelt crewmember his life and infected 1,150 sailors. As the ship resumed its mission with a scaled-back crew, facemasks, frequent handwashing, enhanced cleaning measures, reduced mess deck seating, one-way corridors and other protocols to mitigate COVID-19 had become the norm within the fleet.
“We can protect our force, we can deploy our Navy, and we will do both,” Vice Adm. Phillip Sawyer, Deputy Chief of Naval Operations for Operations, Plans and Strategy, told reporters on an April 15 call. “Face-coverings, hand-washing, ship-disinfecting are now part of our daily routine throughout the Navy.”
Michael Rubin, resident scholar at the American Enterprise Institute, argues the pandemic has served as a wake-up call for the Navy.
“The Navy trains for all sorts of contingencies but if operating during a global pandemic was one, it was so far down the list as to be irrelevant,” Rubin said. “Politicians thought we were past this age and flag officers and civilian planners were no different.”
Navy Seaman Kyle Pavek stands lookout watch aboard the aircraft carrier USS Theodore Roosevelt (CVN 71) during a replenishment-at-sea with the fleet replenishment oiler USNS Pecos (T-AO 197). Photo by Mass Communication Specialist 3rd Class Julian Davis.
Less than a month after the first sailor aboard the Roosevelt tested positive for the coronavirus, the Navy issued updated guidance aimed at maintaining ongoing fleet operations and defeating “this unseen enemy.” The Navy’s “Pre-Deployment Guidance” and a “COVID-19 Recovery Framework” outline shipboard changes that will be experienced by sailors:
Mandatory medical screenings for existing medical conditions that place personnel at higher risk for COVID-19 complications.
Daily personal screening questionnaires and temperature checks.
Testing and isolation of anyone with flu-like symptoms.
14-to-21-day restriction of movement (ROM) period for potentially asymptomatic people to present symptoms.
14-day ROM period before external crew, ship riders (contractors, technical representatives) and direct support personnel can embark during an underway.
Enforcement of personal hygiene practices and, whenever possible, physical distancing.
Ongoing screening for potential COVID-19 symptoms.
Maximum personal protective equipment (PPE) use.
Separate and segregate cleaning teams from critical watchstanders.
Minimize contact with delivery personnel.
Additional guidance outlines specific steps to be taken to clean a ship or facility following a COVID-19 outbreak, using three categories of requirements depending on the degree to which the space is operationally significant and the level of access required.
“These measures allow fleet leadership the ability to monitor the health of the force in a controlled and secure environment so they are ready to accomplish assigned missions and support to the goal of preventing the spread of the COVID virus to U.S. forces, allies, partners and the community. These frameworks cover testing for personnel as well,” Cmdr. Patrick L. Evans, Public Affairs Officer for Naval Surface Force, U.S. Pacific Fleet, said in an email response. He noted commanders have the authority to issue more specific guidance to units within their areas of responsibility.
“In addition, our ships are enforcing social distancing, minimizing group gatherings, wearing PPE and cleaning extensively,” he added. “Quarterdeck watchstanders are screening anyone who walks on board and referring sailors with symptoms to medical evaluation.”
Navy Quartermaster 3rd Class Patrick Souvannaleut, left, and Quartermaster 3rd Class Elizabeth Weil, right, stand spotter lookout during a replenishment-at-sea as the aircraft carrier USS Theodore Roosevelt approaches the fleet replenishment oiler USNS Pecos (T-AO 197). Photo by Mass Communication Specialist 3rd Class Zachary Wheeler.
Navy officials have acknowledged “day-to-day actions must assume COVID is present” because asymptomatic personnel are likely to be aboard all ships. That point was driven home in mid-May when 14 Roosevelt sailors who previously contracted the virus tested positive a second time after returning to the ship following a mandatory quarantine period and two negative COVID-19 tests.
Retired Navy Capt. Albert Shimkus, a registered nurse and certified nurse anesthetist who previously commanded the hospital ship USNS Comfort, maintains sailors must take individual responsibility for following COVID-19 prevention protocols and “recognizing you could potentially be a carrier that could affect and infect your shipmates.”
As the Navy adjusts to the operational realities the pandemic presents, Shimkus, whose views are his own and do not represent the U.S. Naval War College, U.S. Navy or Department of Defense, stresses the Navy’s core values must ring true.
“Given the nature of what this crisis is ‘Honor, Courage and Commitment’ speak volumes about how we will treat ourselves and each other and about doing the ethically and morally correct thing,” said Shimkus, Associate Professor, National Security Affairs, Naval War College. “That’s all related to a command environment that is healthy and a command environment that is willing to do what’s right for the members of their command.”
Shimkus is confident Navy leaders at sea and ashore will rise to the challenge.
“Good leadership in the context of this crisis is being transparent to their crew and members of their organizations,” he explained. “Telling the truth and being able to be understood by your crew, opening up questions and answering them to the best of your ability is part of good leadership and commitment to doing the right thing.”
On his second deployment to Afghanistan, then-Sgt. Sean Karpf led his squad along a narrow pathway between two streambeds in Kandahar.
Up ahead, about 300 meters, a group of suspicious men scrambled on the rooftop of a building. He and his squad moved in closer to pull security.
As he walked on the pathway, which had been previously cleared, his left boot stepped on a pressure plate. A buried bomb exploded.
In a daze, Krapf remembered looking down at the cloud of smoke. He had ringing in his ears; he could taste the chemicals from the bomb.
“It was just chaos,” he recalled of the June 2012 incident. “I could hear people yelling my name, but I was still stunned at that point and I really did not know what was going on.”
Today, Karpf, 33, wears a prosthetic on his left leg that was later amputated below the knee.
Former Sgt. Sean Karpf, who lost his lower left leg after he stepped on a pressure plate that detonated a buried bomb in Afghanistan, now works as a strength and conditioning associate for the Jacksonville Jaguars.
He can often be seen in the weight room or on the practice field for the Jacksonville Jaguars — his favorite NFL team since he was 10 when they began to play in his hometown.
In his first year as a full-time strength and conditioning associate for the team, Karpf has found a new purpose in life that drives him.
Helping players get ready for each weekly battle on the gridiron against opposing teams reminds Karpf of his days as an Army sergeant.
“I love the preparation that goes into the games,” he said in a phone interview Dec. 18, 2018. “It brings me back to military training.”
Former Sgt. Sean Karpf was a squad leader with the 82nd Airborne Division.
Once the smoke cleared, the squad leader with the 82nd Airborne Division saw his injured leg and began to push himself out of the crater the bomb had left.
A medic put a tourniquet on him and he was placed onto a litter. As a medevac helicopter began to land, the Taliban insurgents fired a machine gun toward it and it lifted back up.
A firefight ensued and Karpf, who was still calling out orders to his squad, said an Army attack helicopter swooped in to make a few gun runs so the other helicopter could pick him up.
Karpf, who had played linebacker for a semipro football team in North Carolina, was about to face the biggest test in his life.
He spent over a year at Walter Reed National Military Medical Center in Bethesda, Maryland, and had more than 20 surgeries.
The following year, he returned to sports. He competed in several swimming and track and field events in the Warrior Games and took home four gold medals.
“When I was working with the physical therapist, I made sure I got in extra work,” he said. “I had that goal in mind and I think it helped with my recovery.”
He also received a presidential send-off at the White House for a four-day bicycle ride that he and other wounded warriors participated in.
To the sergeant’s surprise, then-President Barack Obama spoke of his recovery and training in his speech.
“I didn’t even know that he was going to talk about me,” Karpf said, laughing. “I was sitting there on the bike and he mentioned my name and told the crowd I was competing in Warrior Games. I was like, wow, that was pretty cool.”
Former Sgt. Sean Karpf, left, who lost his lower left leg after he stepped on a pressure plate that detonated a buried bomb in Afghanistan, now works as a strength and conditioning associate for the Jacksonville Jaguars.
Once he left the Army after almost six years, Karpf moved back to Jacksonville. No longer in uniform, depression began to set in and he stopped staying active.
He then started a program through a nonprofit that allowed him to take college courses and do an internship in the local community. He chose his favorite sports team.
At first, he did various office jobs for the Jaguars but then gravitated toward the weight room to help out players.
When his brief internship ended, the father of two was asked to come back to intern for the entire season in 2017.
Following the Jaguars loss to the New England Patriots in the AFC Championship game, Karpf came in for his last time with the team to clean out his locker.
Karpf was asked to report to Tom Coughlin, a two-time Super Bowl-winning head coach who now serves as the Jaguars’ executive vice president of football operations.
Coughlin decided to take on the former soldier full time.
“I thought this would be a heck of a guy to hire for our strength and conditioning program because of what he brings to the table,” Coughlin said in a recent ESPN video about Karpf. “And also for our players to maybe get to know a young man who had made those kind of sacrifices for his country.”
Former Sgt. Sean Karpf, a strength and conditioning associate for the Jacksonville Jaguars, gave U.S. flags encased in shadow boxes to players who support the local community, including veterans and their families.
(Photo by Alex Brooks)
Being able to be around the game he loves has been therapeutic for Karpf, who has just started on a master’s degree in injury prevention.
“As far as with the [post-traumatic stress disorder], it’s made it easier,” he said.
He also shares a special bond with those on the team, a similar connection he once had with his fellow soldiers.
“You can see a brotherhood, but it’s not as prevalent as in the military,” he said. “But it’s still that team atmosphere and everybody coming together with that same goal in mind.”
As he was preparing to leave after last season’s final game, he gave folded U.S. flags encased in shadow boxes to players who volunteer in the community, some of those efforts helping veterans and their families.
“I did that before I realized that I was coming back,” Karpf said. “It was my way of saying thank you for everything you do in the community.”
As an honor to Karpf, some players even kept the flags on display in their lockers.
“It’s pretty cool going through the locker room and seeing the flags,” he said. “It means a lot to me.”
Savannah VanHook celebrated her fourth birthday Jan. 13, 2019, by visiting Claire’s at the Fashion Place mall, Murray, Utah, with her parents to pierce her ears — something she’s been asking her mother and father for over five months. It stung, but she seemed proud of her freshly-pierced ears. The family headed to the food court when something entirely different pierced her ears: The sound of four gunshots ringing throughout the mall.
Savannah’s father, Sgt. Marshall VanHook, a recruiter with the Herriman U.S. Army Recruiting Station, recognized the sound immediately and directed his daughter and wife, Sarah, into a T-Mobile store to take cover.
Vanhook then ran toward the commotion.
“I saw the flash, and I heard the shots. I knew immediately what it was; it’s very distinctive,” recalled Vanhook. “My first response was to make sure my family was taken care of … and then it was just a matter of ‘I need to stop this before it gets to my family,’ so I took off. I ran towards where I thought the threat was at. While I was running there really were no thoughts other than ‘take care of business.'”
Vanhook ran through the mall and made his way outside in an attempt to see the shooter to get a description, he explained.
“I got out to the parking lot and it was a bit of chaos, people were running and I had no idea where they went,” he said. “I just came back and that’s where I saw the two victims.”
The two victims, an adult male and adult female, were starting to fall to the ground. He ended his search for the gunmen and jumped into action to assist saving lives.
“It was just a matter of getting to work,” said Vanhook.
A mobile phone video from a fellow shoppers captured his next actions. VanHook removed his belt and created a makeshift tourniquet above the woman’s visible gunshot wound. Keeping a calm disposition, he directed an observer to use her scarf to apply direct pressure to the leg injury while he moved on to assess the man’s condition.
Victims of shooting at Fashion Place Mall in Murray, Utah
Victims of shooting at Fashion Place Mall in Murray, Utah
Dramatic footage of two victims being treated by bystanders following a shooting at Fashion Place Mall in Murray, Utah.
Vanhook has served in the U.S. Army Reserve for nine years. Before joining the Herriman recruiting team four months ago, he served as a civil affairs specialist with the 321st Civil Affairs Brigade. There, he received first aid response training, including Combat Lifesaver in 2014.
“Because of the Army, it instilled something in me to react in danger and not to flee from it,” explained VanHook.
Combat Lifesaver Course is the next level of first aid training after Army Basic Training Course. It provides in-depth training on responding to arterial bleeding, blocked airways, trauma, chest wounds and other battlefield injuries. The course was presented as realistically as possible, making it effective and easier to apply in a real scenario, explained VanHook.
“You go over [the training] and over it. It’s just a matter of muscle memory,” he said. “There really wasn’t thought. It was action.”
Although VanHook doesn’t consider himself a hero, his leaders feel he has represented himself and the Army well.
“His actions definitely, I think, were heroic,” said Lt. Col. Carl D. Whitman, commander of the U.S. Army Recruiting Battalion (Salt Lake City). “Most people don’t normally run to the sound of the guns, if you will… but he’s a soldier and went into action as soldiers do. We’re well-trained. His training and that mindset took over.”
“A lot of folks out there may call him or other soldiers that do that a hero, but I think those of us in uniform don’t see ourselves that way, and I know he doesn’t, but definitely his actions were heroic,” Whitman said. “His actions resulted in saving a couple people’s lives.”
VanHook explained after everything that occurred, his family is doing well but it all seems surreal.
“It doesn’t feel real,” he said. “It makes me angry. I’m a little angry that something like that happened. It was my daughter’s birthday and it kind of messed it up. We had plans that night and because of the incident, it kind of got put on hold.”
He explained his wife was scared to leave the house following the shooting, but now they are working together to get back to normal life. His daughter Savannah, too young to realize the weight of the incident, he said, described the evening as “not how she wanted to spend her birthday.”
As the US Army pursues accelerated modernization to meet the potential future demands of high-intensity warfighting against top adversaries like Russia and China, the service is searching for a new next-generation combat vehicle to replace the Bradley Infantry Fighting Vehicle produced by BAE Systems.
The Next-Generation Combat Vehicle (NGCV) program is the second highest priority for the recently-established Army Futures Command. This brand new four-star command is dedicated to the research and development of future weapons systems for this new era of great power competition.
“The Russians and the Chinese have used the last 15 years to modernize their forces,” Brig. Gen. Ross Coffman, director of the NGCV cross-functional team, told reporters Oct. 9, 2018, “We need to do the same.”
Replacing the Bradley Fighting Vehicle is the top priority for the Next-Generation Combat Vehicle program
The primary focus right now is replacing the Bradley with an Optionally Manned Fighting Vehicle (OMFV), although the requirements are still in the works, with Army officials noting that “all options are on the table.” The Army’s NGCV cross-functional team is looking for something lethal, survivable, and most importantly upgradeable so that it can continue to meet the Army’s needs for year’s to come, NGCV team leaders explained Tuesday at the 2018 Association of the United States Army conference in Washington, DC.
The Army appears to be pursuing a vehicle that can be reconfigured for different missions, has an outstanding power-to-weight ratio for intensity-based and technological upgrades and modifications, and can wage war in both urban and rural environments to provide a deterrent force in Europe and beyond.
The program is expected to issue an official request for proposals in 2018, and companies will have around six months to prepare their offers. The NGCV program expects to field its new OMFV in 2026. This Futures Command team is also looking at a new Armored Multi-Purpose Vehicle (AMPV), Mobile Protected Firepower (MPF) option, Robotic Command Vehicle (RCV), and replacement for the M1 Abrams tank, but the expected delivery dates for these projects are farther out.
There are three full-scale OMFV concepts put foward by BAE Systems, Raytheon, and Rheinmetall, and General Dynamics on display at AUSA 2018, although there may be more potential designs later on when the official request for proposals is sent out. While the three concepts on the floor offer many similar features, each vehicle brings something unique to the table.
The CV90 Mark IV.
Characterizing it as a conversation starter, BAE Systems is offering the latest version of its proven combat vehicle — the CV90 Mark IV
There are 15 variants of the Combat Vehicle (CV) 90 in service in seven nations, so BAE Systems is coming to the table with the latest iteration of a proven vehicle. “We’re pretty proud of this vehicle,” a spokesman for the company told Business Insider at AUSA. “We brought this as our best way to start a conversation with the Army and help the Army help us figure out what it is that soldiers need.”
The strengths of this vehicle, according to its makers, include its growth potential and the mission-specific modularity and flexibility.
“On the left and right sides of it are boxes, they look like they are bolted on, those are weapons station modules,” the spokesman explained, “On [the left] side, you have a Spike missile module connected to the vehicle, and on the right side, you have a 7.62 coaxial machine gun with 2,000 ready rounds in the box.”
Those modular systems are all on attachment points, meaning that they could be swapped out for other modules, such as a Mark 19 grenade launcher, to suit the mission at hand. “It gives the Army, the unit commander, and the vehicle commander the maximum flexibility they need based on the mission,” he said, calling it “sexy.”
In addition to this flexibility, there is also growth potential in the vehicle weight. The vehicle has a maximum weight of 40 tons. The floor model weighed around 30 tons, allowing for the addition of extra armor and weapons systems should the intended mission require these modifications.
The CV90 Mark IV comes with a number of other potentially desirable features and capabilities as well
The vehicle’s 35 mm cannon can be easily modified should the Army show an interest in a 50 mm main gun, something Col. Jim Schirmer, the project lead for the NGVC, told reporters on Oct. 9, 2018, that the Army is seriously considering.
The BAE Systems vehicle also features a drive-by-wire system for manned and unmanned missions, advanced data transfer capabilities, enhanced survivability as it sits low to the ground (hard to see, hard to hit), advanced 360 surveillance, smart targeting systems, airburst munitions for counter-drone warfare, and active protection systems that can be modified as the Army presents a clearer picture of what it expects.
the Lynx KF41 Infantry Fighting Vehicle.
Raytheon and Rheinmetall joined forces to create the Lynx KF41 Infantry Fighting Vehicle, presenting it at AUSA 2018 as a ready-right-now OMFV option.
Described as a “not business as usual” project, the Lynx KF 41 Infantry Fighting Vehicle is the byproduct of a partnership between Rheinmetall, which has an extensive knowledge of vehicles, and Raytheon, a company that excels at integrated electronic systems.
The Raytheon team emphasized modularity for mission-specific modifications in a brief discussion with BI on the floor at AUSA 2018. “The whole thing is very innovative. You can take this configuration, remove the top, make it into another configuration, and you can do that overnight,” Kim Ernzen, vice president of Land Warfare Systems at Raytheon, explained.
“With a 10-ton crane, you can lift the roof plate and the turret off the base chassis, and you can re-roll the vehicle,” Philip Tomio, the vice president of strategy and marketing for the Vehicle Systems Division at Rheinmetall, said. “You can turn it into a command post, an ambulance, a repair and recovery vehicle, a joint fires reconnaissance variant. You have a number of options.”
She revealed to BI that during recent trials, crews were able to change the configuration in roughly three hours.
Raytheon and Rheinmetall are promising a “modern fighting vehicle that will keep US soldiers far ahead of battlefield threats for decades to come.”
The survivability of the vehicle can be changed in accordance with the demands of the fighting environment. With roughly 20 tons of configurable payload, the chassis can support additions up to 55 tons for high-intensity combat against an adversary like the Russians. And the main gun can be modified from a 35 mm cannon to a 50 mm gun as needed.
The Lynx IFV supports up to nine dismounts with a three-man crew, as well as as next-generation thermal sights, Coyote unmanned aircraft, active protection systems to counter a variety of asymmetric threats, a fully-integrated situational awareness sensor suite, and an extended-range TOW missile system, among other features.
The spokespeople for this OMFV project repeatedly stressed that the Lynx would be manufactured in the US, supporting the US industrial base and creating jobs. But perhaps more importantly, the vehicle is a finished product, not a concept, that could be ready to go on a moment’s notice.
General Dynamics Griffin armored fighting vehicle.
General Dynamics brought its Griffin III demonstrator, a combat system featuring elements of the Ajax armored vehicle used in the UK
Produced by the company the makes the M1 Abrams tank, also slated for replacement, General Dynamics’ Griffin III features lethality, modularity, and growth options, among other capabilities.
In terms of lethality, the modular turret features a 50 mm main gun with the option to modify the weapon to a 30 mm cannon if necessary and the ability to fire at an 85 degree angle, a capability requested by the Army for urban combat. The 50 mm gun is significantly more powerful than the Bradley’s current 25 mm cannon.
Supporting a squad with five to eight people and a two-to-three-man crew, the newest evolution of the Griffin I and II is, according to General Dynamics, focused on “adaptability” through the company’s emphasis on a modifiable, open architecture. At the same time, the vehicle features a wide variety of integrated systems with a common operating system, specifically active protection systems, laser warning systems, 360-degree surround view, and a deepstrike package, Mike Peck, the director of enterprise business development at General Dynamics told BI at AUSA 2018.
“All of that is integrated in there. You don’t have to keep adding boxes to the vehicle,” he explained.
The Griffin is said to have a lot of “unique” features designed to trigger additional conversations with the Army going forward.
The Griffin III is meant to satisfy the Army’s vague requirements for the OMFV as they are right now, but it could be changed.
“We wanted to show them what they asked for and then ask, ‘Do you like it, or would you change something?'” Peck explained to BI. “If so, the next iteration — Griffin IV — will have those modifications on it.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Melvin Pender was a 25-year-old soldier headed to the 82nd Airborne Division when he first tied on some running shoes to race, but it quickly became clear that he would become a legend in the sport. He was fast. So fast, in fact, that the Army would twice recall him from active duty to train for the Olympics.
A helicopter deposits troops in the Mekong River Delta of Vietnam.
(U.S. Air Force)
The first recall came in 1964 for the Tokyo Olympics, where Pender placed sixth. After the games, he went to officer’s candidate school. A few years later, Pender was sent to the Mekong Delta of Vietnam as a platoon leader.
The fighting was fierce, with rounds tearing through the underbrush to crash into the bodies of American soldiers. One day was particularly bad for Pender and his men.
“You couldn’t see the enemy; they were shooting at us from the jungles,” Pender told his friend Keith Sims during an interview. “And, uh, I had one of my kids killed. This young man died in my arms.”
U.S. Army soldiers take a break during a patrol in Vietnam.
(Admiral Elmo R. Zumwalt, Jr. Collection, Texas Tech University)
Later that same day, Pender was told that he had to go home. The Army needed him to run in the 1968 Mexico City Olympics, this time as part of a four-man relay team. Pender tried to stay, but was told it wasn’t optional.
“And I told my men, I says, ‘I’m going back for you. I’m going to win this gold medal for you guys,'” Pender told Sims.
But the 1968 Olympics were roiling with the same racial tensions that were consuming America as black athletes protested racial violence in the states.
When we got to Mexico, we start getting threats from the president of the Olympic Committee, saying if we demonstrated in the Olympics, ‘I’m going to send all you boys home.’
How are you, how are you going to call someone ‘boy’? I mean, here I just got out of combat, seeing people die defending my country, and you’re going to call me a boy? They don’t make boys like me.
While Pender opposed the restrictions that were being placed on black athletes at the games, he acceded to orders from a colonel to not take part in any protests.
He focused on the games and the promise he had made to his men to win a gold medal for them.
“To be on the relay team, it was my time to shine,” he said. “I ran my heart out. We ended up winning the race at a world record time of 38.2 seconds.
The world record in the event has been beat numerous times since, but only by fractions of a second each time. Pender’s team’s 38.2 second run is still less than two seconds from the current world record of 36.84 set by a Jamaican team (You can see the race on YouTube here).
Despite Pender keeping his head down at the games, he did end up tangentially connected to protests. His roommate was John Carlos, one of the athletes who famously gave the Black Power salute on the podium during the U.S. Anthem, something that the athletes and Pender maintain was about asserting black humanity, not disrespecting the anthem. Pender told Sims:
You know, when Carlos came back to the room, I could see the hurt in his eyes and he just said, ‘I did what I had to do, Mel.’ And that’s when I told him, I said, ‘I’m so proud of you.’
They was not trying to disgrace the national anthem of America. What was happening was wrong. They were trying to show the world. ‘Hey, we are human beings. We are human.’ That changed my life.
Carlos and another demonstrator were stripped of their medals. Pender, meanwhile, went back to Vietnam after the games and received a Bronze Medal for his service. He rose to the rank of captain and served as the first black track and field coach at West Point before retiring with 21 years of service in the military.
Pender lives in the Atlanta area with his wife and recently told the Atlanta Journal Constitution the he still believes America “is the greatest country in the world,” a sentiment he shares with during motivational talks at high schools and other venues.
Most of the quotes in this article came from a recent StoryCorps interview between Keith Sims and Dr. Melvin Pender. A two-minute excerpt from that interview is available here.
The U.S. Coast Guard doesn’t always get the respect it’s due, mostly because it’s the only branch that doesn’t always fall under the Department of Defense. But that technicality doesn’t mean the Coast Guard doesn’t have some cool stuff.
1. Open ocean ships
Despite their nickname of “Puddle Pirates,” the Coast Guard does have ships that can operate in the open ocean. The largest and most advanced are the National Security Cutters.
The Coast Guard’s Maritime Safety and Security Teams (MSST) and Maritime Security Response Teams (MSRT) are both anti-terrorism organizations filled with the Coast Guard’s best and are intended for use near port facilities or along coastlines.
MSSTs primarily deploy to potential targets of terrorists in order to prevent or stop an attack while MSRTs primarily deploy to terrorist attacks and hostage situations in progress. Either can be deployed anywhere in the world.
3. The only operational heavy icebreaker in the U.S. inventory
The U.S. has only one heavy icebreaker in operation, the USCGC Polar Star. Polar Star was originally commissioned in 1976 and has 75,000 horsepower. The Coast Guard has another heavy icebreaker that it was forced to cannibalize for parts and an operational medium icebreaker.
President Barack Obama recently pledged to close the icebreaker gap between Russia and the United States. Russia currently has about 40 operational icebreakers including the world’s only nuclear-powered icebreakers.
Until recently, the Coast Guard also had a small fleet of HU-25s, jet aircraft used to chase drug smugglers and scan the surface of the water during search and rescue missions. The HU-25s were replaced with turboprop aircraft that are much slower but cheaper to operate.
The Wessel was captured after the German surrender in 1945 and the British won it as a spoil of war. An American officer convinced the British to trade it to the U.S. and the ship was renamed the Eagle. She has served as a training vessel and goodwill ambassador vessel ever since.