5 tips from astronauts for thriving in isolation - We Are The Mighty
MIGHTY SURVIVAL

5 tips from astronauts for thriving in isolation

NASA Astronaut and U.S. Army Lt. Col. Anne McClain took to Twitter to share the official training astronauts use for living in confined spaces for long periods of time. Afterall, the International Space Station has been operating for nearly 20 years, giving NASA astronauts and psychologists time to examine human behavior and needs when living and working remotely.

They narrowed the behavior skills down to five general skills called “Expeditionary Behavior,” or “EB” because the military just loves a good acronym.


Built from 1998 to 2001, the International Space Station usually holds crews of between three and six people who will spend about six months there at a time, though mission lengths can vary. During that time, the astronauts perform experiments and spacewalks, maintain the space station, conduct media and education events and test out technology.

Also during this time, they are allocated at least two hours a day for exercise and personal care.

According to NASA, the living and working space in the station is larger than a six-bedroom house (and has six sleeping quarters, two bathrooms, a gym and a 360-degree view bay window). Still, six months in a space bucket with two to five other people can give some perspective to anyone feeling confined.

This is the “GoodEB” that helps astronauts:

4/ Skill 1, Communication: Def: To talk so you are clearly understood. To listen and question to understand. Actively listen, pick up on non-verbal cues. Identify, discuss, then work to resolve conflict.

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Communication

“Share info/feelings freely. Talk about intentions before taking action. Use good terminology. Discuss when your or others’ actions were not as expected. Debrief after success or conflict. Listen, then restate message to ensure it’s understood. Admit when you’re wrong,” McClain tweeted.

It’s common for humans to have strong emotional responses and act on them before they fully understand them. Honest communication is critical in a confined space or during heightened stress.

6/ Skill 2, Leadership/Followership: Def: How well a team adapts to new situations. Leader enhances the group’s ability to execute its purpose through positive influence. Follower (aka subordinate leader) actively contributes to leader’s direction. Establish environment of trust.

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Leadership/Followership

“Accept responsibility. Adjust style to environment. Assign tasks, set goals. Lead by example. Give direction, info, feedback, coaching + encouragement. Ensure teammates have resources. Talk when something isn’t right. Ask questions. Offer solutions, not just problems,” urged McClain.

For anyone confined with family or roommates, it can be an adjustment to share personal space and limited supplies for a prolonged period of time. Shifting to a team dynamic can bring a new perspective to everyone’s roles within the home. If you weren’t already doing this, now is the time to share the household chores, the cooking, the supply runs, and, for many families, the education responsibilities.

8/ Skill 3, Self-Care: Def: How healthy you are on psychological and physical levels, including hygiene, managing time and personal stuff, getting sleep, and maintaining mood. The ability and willingness to be proactive to stay healthy.

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Self-Care

“Realistically assess own strengths and weaknesses, and their influence on the group. Learn from mistakes. Take action to mitigate stress or negativity (don’t pass on to the group). Be social. Seek feedback. Balance work, rest, and personal time. Be organized,” suggested McClain.

There’s a quote I’ve always liked that says, “Please accept responsibility for the energy you are bringing into this space,” and it feels especially relevant now. We must each stay in touch with ourselves so we can identify rising stress and mitigate it with self-care.

Self-care can be anything from calling a friend to a work-out session from YouTube to releasing expectations of perfection and taking the time to enjoy some relaxation with a book or movie.

10/ Skill 4, Team Care: Def: How healthy the group is on psychological, physical, and logistical level. Manage group stress, fatigue, sickness, supplies, resources, workload, etc. Nurture optimal team performance despite challenges.

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Team Care

“Demonstrate patience and respect. Encourage others. Monitor team for signs of stress or fatigue. Encourage participation in team activities. Develop positive relationships. Volunteer for the unpleasant tasks. Offer and accept help. Share the credit; take the blame,” said McClain.

I’ll really highlight one of these tips from McClain: Monitor team for signs of stress or fatigue. Teaching ourselves this skill will intrinsically build compassion and problem-solving into relationship skills, not just now, but going forward. It’s about looking out for each other and anticipating the needs of others. This is a critical skill for any member of the team.
12/ Skill 5, Group Living: Def: How people cooperate and become a team to achieve a goal. Identify and manage different opinions, cultures, perceptions, skills, and personalities. Individuals and group demonstrate resiliency in the face of difficulty.

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Group Living

“Cooperate rather than compete. Actively cultivate group culture (use each individual’s culture to build the whole). Respect roles, responsibilities, and workload. Take accountability, give praise freely. Work to ensure positive team attitude. Keep calm in conflict,” suggests McClain.

Parents are learning how to homeschool. Partners are sharing household responsibilities like cooking and cleaning. More people are sick and being cared for by their roommates.

All the while, we are each learning how to restrict our movements while maintaining our health and vitality. The key points throughout NASA’s Expeditionary Behaviors are to take care of each other and ourselves by working together.

And just remember, Scott Kelly set the record for most consecutive days in space by an American by living for 340 days during a one-year mission aboard the International Space Station, proving that humans are pretty remarkable when it comes to adapting to our environment!

If you need any advice on thriving from home, here are a few We Are The Mighty articles that can help:

MIGHTY TRENDING

Terrorist leader behind 2017 ambush of green berets killed

A senior official with the Islamic State in the Greater Sahara was killed in a strike on a terrorist camp in Mali involving French warplanes and commandos, the French defense ministry confirmed Aug. 27, 2018.

The lifeless body of Mohamed Ag Almouner, a senior leader for the ISIS affiliate that claimed responsibility for a deadly ambush that left four American Green Berets dead in Niger in 2017, was found on the battlefield by a French-led unit after an airstrike by two Mirage fighter jets Aug. 26, 2018, according to a report from Stars and Stripes, which cited a statement from the French military.


An unidentified member of the group was also killed.

In October 2017, armed Islamic State in the Greater Sahara militants ambushed US and Nigerien troops. Five Nigeriens and four Americans were killed while another ten people were wounded. During the firefight that ensued, US and Nigerien forces managed to kill nearly two dozen terrorists.

The four American special operations soldiers who lost their lives in the fight were: Sgt. La David Johnson, Staff Sgt. Dustin Wright, Sgt. 1st Class Jeremiah Johnson, and Staff Sgt. Bryan Black. The US Army Special Forces team leader Capt. Michael Perozeni, who was singled out for blame in an investigation into the ambush during which he was wounded, is reportedly being considered for a silver star, the military’s third-highest valor award for gallantry.

5 tips from astronauts for thriving in isolation

Staff Sgt. Bryan C. Black, Sgt. La David T. Johnson, Staff Sgt. Dustin M. Wright, Staff Sgt. Jeremiah W. Johnson.

(US Army photos)

The US military maintains a presence in Niger to “provide training and security assistance to the Nigerien Armed Forces, including support for intelligence, surveillance and reconnaissance efforts, in their efforts to target violent extremist organizations in the region,” US Africa Command spokesman US Navy Lt. Cmdr. Anthony Falvo told CNN after the incident in 2017.

France has deployed thousands of troops to West Africa for Operation Barkhane, an effort to eradicate Islamist militants in the region.

Aug. 26, 2018’s airstrike also ended the lives of two civilians. “The French criteria for opening fire are particularly strict and aim at avoiding civilian casualties,” the French military said in a statement, “The proven presence of civilians near the target would have led to the cancellation of the mission. An investigation is underway to determine how civilians were hit during this strike.”

US Africa Command said that it “routinely works with our French partners in the Sahel region, who provide a bulk of the force with more than 4,000 military forces,” adding that the US remains ” committed to assisting the French-led operations to degrade violent extremist organizations and to build the defense capacity of … Mali and its neighbors.”

Featured image: A French Air Force Mirage F1CR.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TACTICAL

Afghanistan is beefing up its air force to fight every threat

Recently, the Afghan Air Force grabbed headlines by dropping its first laser-guided bomb. From here, that might not seem so impressive — the U.S. dropped laser-guided Paveways in Vietnam as early as 1968. But, considering the fact that their military force was decimated by a civil war that began after the Soviets left in 1989, Afghanistan’s military modernization is quite the shock.


Today, as World Air Forces 2018 notes, the Afghan Air Force has 12 A-29 Super Tucanos (with six more on order) as well as 28 MD530Fs (with 154 on order) and ten UH-1H Iroquois utility helicopters. The Afghan Air Force is also acquiring almost 160 UH-60A Blackhawk helicopters, four of which have already been delivered. These aircraft are set to replace a fleet of Russian-designed Mi-8/Mi-17 Hip transport helicopters and Mi-25 Hind attack helicopters.

5 tips from astronauts for thriving in isolation

Afghan Air Force MD-530F Cayuse Warrior helicopter fires its two FN M3P .50 cal machine guns

(U.S. Air Force Photo by Staff Sgt. Perry Aston)

The Super Tucano is currently a finalist in the OA-X competition (alongside the Beechcraft AT-6B). The UH-60A Blackhawk helicopters are second-hand, but will be upgraded with a newer engine and rocket pods before delivery. Afghanistan is also going to acquire Cessna 208 Caravan light transport aircraft armed with AGM-114 Hellfire missiles.

But did you know that, thirty years ago, the Afghan Air Force packed a lot of punch? An inventory of older equipment shows a lengthy list of Soviet designs were once in service, ranging from the Il-28 Beagle and MiG-17 Fresco to the MiG-23 Flogger. But 12 years of civil war wore that force down substantially. By the time Operation Enduring Freedom began, less than 20 planes were flyable. After Operation Enduring Freedom, there simply wasn’t an Afghan Air Force.

5 tips from astronauts for thriving in isolation

One of what will be up to 160 UH-60A Blackhawks for the Afghan Air Force.

(U.S. Air Force photo by Staff Sgt. Jared J. Duhon)

We’ve got a long way to go before the Taliban, al-Qaeda, and ISIS are defeated in Afghanistan, but the new Afghan Air Force should help speed that process along.

MIGHTY TRENDING

U.S. strikes Taliban after Afghan security personnel killed in attacks

The United States has conducted a “defensive” air strike against Taliban fighters in Afghanistan’s southern Helmand Province after a checkpoint manned by Afghan forces was attacked.


“The US conducted an airstrike on March 4 against Taliban fighters in Nahr-e Saraj, Helmand, who were actively attacking an #ANDSF checkpoint. This was a defensive strike to disrupt the attack,” U.S. Forces-Afghanistan spokesman Sonny Leggett said in a tweet.

5 tips from astronauts for thriving in isolation

The strike came just hours after Taliban militants killed at least 20 Afghan security officers in a string of attacks and on the heels of U.S. President Donald Trump’s “very good” chat with the Taliban’s political chief.

The wave of violence is threatening to unravel a February 29 agreement signed in Doha between the United States and the Taliban that would allow allied forces to leave Afghanistan within 14 months in return for various security commitments from the extremist group and a pledge to hold talks with the Afghan government — which the Taliban has so far refused to do.

Afghan President Ashraf Ghani has warned he was not committed to a key clause in the deal involving the release of up to 5,000 Taliban prisoners.

The Taliban said it would not take part in intra-Afghan talks until that provision was met.

And on March 2, the militant group ordered its fighters to resume operations against Afghan forces, saying that a weeklong partial truce between the Taliban, U.S., and Afghan forces that preceded the Doha agreement was “over.”

“Taliban fighters attacked at least three army outposts in the Imam Sahib district of Kunduz last night, killing at least 10 soldiers and four police,” said Safiullah Amiri, a member of the provincial council.

5 tips from astronauts for thriving in isolation

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Another attack killed six soldiers in the same northern region, Amiri added.

Washington has said it would defend Afghan forces if they came under Taliban attack.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY TRENDING

Trump vows to keep the US leading in all things space

U.S. President Donald Trump has vowed to maintain U.S. dominance in space as China, Russia, and other countries make advances in the race to explore the moon, Mars, and other planets.

“America will always be the first in space,” Trump said in a speech at the White House on June 18, 2018, accompanied by Vice President Mike Pence and the National Space Council advisory body he created in 2017.

“My administration is reclaiming America’s heritage as the world’s greatest space-faring nation,” Trump said. “We don’t want China and Russia and other countries leading us. We’ve always led.”


While the United States has dominated in space since the 1969 moon landing, China recently has made significant advances, while Russia — which at the beginning of the Space Age in the 1950s had the world’s most advanced space progam — recently has mostly stagnated amid budget cutbacks.

Trump said he wants to stay ahead of strategic competitors like China and Russia, but he said he wants to nurture the space ambitions of private billionaires like Elon Musk, the founder of SpaceX, and Jeff Bezos, the founder of Amazon.com and the Blue Origin space company.

5 tips from astronauts for thriving in isolation
The founder of SpaceX Elon Musk
(Photo by JD Lasica)

“Rich guys seem to like rockets,” Trump said. “As long as it’s an American rich person, that’s good, they can beat us,” he said. “The essence of the American character is to explore new horizons and to tame new frontiers.”

In his latest directive on space matters, Trump called for the Pentagon to create a new American “Space Force” that would become the sixth branch of the U.S. military — a proposal that requires congressional approval and is opposed by some legislators.

“We are going to have the Air Force, and we are going to have the Space Force, separate but equal,” Trump said.

The U.S. armed forces currently consists of the Army, Air Force, Marines, Navy, and Coast Guard.

“When it comes to defending America, it is not enough to merely have an American presence in space, we must have American dominance in space,” Trump said.

The Pentagon, where some high-level officials have voiced skepticism about establishing a separate Space Force, said it will work with Congress on Trump’s directive.

“Working with Congress, this will be a deliberate process with a great deal of input from multiple stakeholders,” Pentagon spokeswoman Dana White said.

Since his election, Trump has repeatedly vowed to send people back to the moon for the first time since 1972 — this time, he says, as a preparatory step for the first human missions to Mars in coming decades.

He has also promised fewer regulations to make it easier for private industry to explore and colonize space.

5 tips from astronauts for thriving in isolation
(NASA)

The U.S. commercial space sector already is booming under NASA policies that have shifted the role of the government away from being the sole builder and launcher of rockets for decades since the 1960s.

The U.S. space agency now mostly sees its role as working with private space companies like SpaceX and Orbital ATK to develop new space capabilities and carry them out.

SpaceX, which NASA currently pays to take cargo to the International Space Station, and Boeing are expected to start regular astronaut missions to low-Earth orbit in 2018.

Since 2012, when NASA’s space shuttle program ended, the U.S. space agency has also relied on Russian Soyuz spaceships to transport astronauts and cargo to the International Space Station.

Trump has said he wants to privatize the space station after 2025 — another idea viewed as controversial in Congress — so Washington can spend more on NASA’s plans to return astronauts to the Moon and eventually to Mars.

“This time, we will establish a long-term presence” on the moon, Trump said on June 18, 2018.

NASA is working with private industry on its most powerful rocket ever, called the Space Launch System, to send astronauts and their equipment to the moon and one day, Mars. It also wants to build a lunar outpost.

While seeking to create a new Space Force at the Pentagon, Trump also signed a directive on June 18, 2018, handing the Pentagon’s current authority to regulate private satellites to the Commerce Department.

He also issued a directive on space-traffic management, which is aimed at boosting the monitoring of objects in orbit so as to avoid collisions and debris strikes.

A statement released by the White House said the move “seeks to reduce the growing threat of orbital debris to the common interest of all nations.”

The Defense Department says there are 20,000 pieces of space debris and 800 operational U.S. satellites circling the Earth, a number that grows every year.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

Articles

5 things to know about Air Force Secretary nominee Heather Wilson

According to a report by the Washington Examiner, President Donald Trump today announced that former New Mexico Republican Rep. Heather Wilson is his pick to serve as Secretary of the Air Force.


“Heather Wilson is going to make an outstanding Secretary of the Air Force,” Trump said in a release. “Her distinguished military service, high level of knowledge and success in so many different fields gives me great confidence that she will lead our nation’s Air Force with the greatest competence and integrity.”

Here are a few things to know about her:

5 tips from astronauts for thriving in isolation
Official portrait of Congresswoman Heather Wilson. (US House of Representatives)

1. She is the President of the South Dakota School of Mines and Technology

Wilson took the post in June 2013 after two failed senate races. According to a release from the school, it was listed among the most veteran-friendly schools throughout her tenure as president of that institution.

2. She was a Rhodes Scholar

According to her official biography at the South Dakota School of Mines and Technology, Heather Wilson’s graduate studies were at Oxford University as a Rhodes Scholar. She earned both a master’s degree and a Ph.D from the institution in 1985.

3. She would be the first Air Force Academy Graduate to serve as SECAF

According to the Air Force Times, Wilson is the first graduate of the United States Air Force Academy to be nominated for this position. Wilson was among the first women to attend the Air Force Academy and received her commission in 1982. She served for seven years mostly as a defense planner to NATO and the U.K. She separated as a captain and became an advisor to the National Security Council under President George H. W. Bush.

4. She is an instrument-rated private pilot

Congresswoman Wilson’s official bio at the home page of the South Dakota School of Mines and Technology reveals she is an instrument-rated private pilot. We don’t know if that means she gets to fly any of the Air Force’s planes, though. We hope it does.

5. She served just over 10 years in Congress

Wilson first won a special election in 1998 to replace a congressman who lost a battle with cancer. According to the Biographical Directory of the United States Congress, she served until 2009, when she stepped down after losing a senate primary the previous year. She served on the Energy and Commerce and Select Intelligence Committees, according to the 2008 Congressional Directory, and also served on the House Armed Services Committee.

“America and our vital national interests continue to be threatened,” Wilson said in a statement after her nomination. “I will do my best, working with our men and women in the military, to strengthen American air and space power to keep the country safe.”

MIGHTY HISTORY

The ‘Jedburghs’ were the best anti-Nazi commandos of WWII

In World War II, months before D-Day, a loudspeaker on military bases played a short recruitment message. The few men who answered it would become heroes after tackling one of the deadliest and most complicated missions of D-Day.


5 tips from astronauts for thriving in isolation

Jedburghs train on an obstacle course in World War II.

(Office of Strategic Services)

The loudspeaker message went:

Wanted: Volunteers for immediate overseas assignment. Knowledge of French or another European language preferred; Willingness and ability to qualify as a parachutist necessary; Likelihood of a dangerous mission guaranteed.

Men who volunteered had a chance to be selected for a Jedburgh Team. The teams typically featured a mix of Canadian, British, French, and American troops, but they were tiny, typically with two to four members. So, obviously, there was just one man of each nationality in each team.

So, that was one reason that knowledge of European languages was preferred, the other was that these tiny teams would fight directly alongside resistance forces in Nazi-occupied Europe, mostly in France but also in the Netherlands and Belgium. Their motto summed up the mission well: “Surprise, kill, and vanish.”

5 tips from astronauts for thriving in isolation

Jedburgh team members in World War II.

(via CIA.gov)

Very few people were selected. A post-war accounting put the number at 276 of which 83 were Americans. There were also 90 British and 103 French troops. The most typical team size was three, but all teams were required to have at least a commander and a radio operator.

The most common third member was an officer from the country in which the team was deployed. So, French members rounded out teams in France, Dutch in the Netherlands, and Belgian in Belgium.

The Jedburghs trained hard and wanted to go into Europe two to six weeks before the D-Day invasion, but Gen. Dwight D. Eisenhower restricted the Jedburgh insertions until June 5, 1944—the night before D-Day—so the sudden presence of international troops wouldn’t clue in the Nazis to the coming invasion.

So, on June 5, the teams began their insertions, and these few hundred men brought lots of extra weapons with them and rallied the resistance fighters of Europe. The Jedburghs and their allies fought far ahead of the invasion forces, in some cases taking and holding key infrastructure that the rest of the Allied forces wouldn’t reach for weeks.

The Jedburghs severed Nazi supply and reinforcement lines, and they protected key infrastructure like bridges that would be needed by the tanks and trucks of the invasion force. As volume two of the OSS War Report says:

Will well-trained, capable radio operators, the Jedburghs represented, wherever they were, a strong radio link between FFI (French Forces of the Interior) leaders and other Allied groups in the field, such as the SAS (Special Air Services) and headquarters in London … Besides the all-important task of making available … arms and supplies to the resistance and preparing landing and dropping fields, they acted as translators and interpreters, assisting in surrender arrangements, helped lead sabotage and ambush operations, provided intelligence on resistance and enemy strength and other information as well, and worked to coordinate separate resistance forces under a unified command.
5 tips from astronauts for thriving in isolation

Members of the Jedburgh teams prepare to insert via parachute in World War II.

(US Army Signal Corps via CIA.gov)

And yes, the rest of the Allied forces saw and appreciated these efforts. While the Jedburghs complained after the invasion that they wished they were allowed to insert earlier and do more, Allied commanders were just grateful that so many resistance members were well-armed and organized, breaking up Nazi forces and tying up German units, and that so much infrastructure survived the Wehrmacht’s destruction efforts.

The Jedburghs were broken up, but some special operation units are spiritual successors to the Jedburghs. For instance, the Army’s first operation Special Forces group, the 10th Special Forces Group, was commanded by Col. Aaron Bank, a former Jedburgh. And one of the Special Forces’ primary missions is to deploy overseas, train up and help arm indigenous forces, and then fight alongside them.

But at least ODAs typically have 12 members. Jedburghs were running around in a Three’s Company configuration, slaughtering Nazis with just their closest friends to rely on.

Fun side note: The name Jedburgh was selected because it was the name of a town near where the men trained and where Scots had conducted guerilla operations against England in the 1100s.

MIGHTY FIT

The best post-workout drink probably isn’t what you expected

There are tons of fitness brands in the health-and-wellness section of the PX that’ll promise to help you build lean muscle — in exchange for a little cash. These nutrition companies plaster pictures of famous athletes that have next-to-zero body fat in order to promote their products and make wild claims just to capture your attention.


We know from scientific research that drinking protein after a workout spikes insulin production within the body. By drinking protein, we help our bodies make a full recovery and, of course, build muscle. The jugs of protein that are sold in the stores can cost anywhere from ten bucks all the way up to 70 smackaroos.

That’s a lot of cash for a bi-product of milk.

To all you service members living in the barracks, doing your best while “ballin’ on a budget,” don’t worry: There’s one inexpensive post-workout supplement that anyone can afford.

5 tips from astronauts for thriving in isolation
Yum! Chocolate milk.

That’s right, chocolate milk. No, we’re not playing a cruel joke on you.

Drinking chocolate milk has been proven by scientists to be the best post-workout drink out there. Broken down, what the body needs to make a full recovery is a combination of protein, carbohydrates, fats, and electrolytes.

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The majority of all sports drinks contain electrolytes, which helps restore energy. Unfortunately, they’re lacking the protein that human tissue needs.

But, guess what?

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Low-fat chocolate milk provides everything your body needs to repair itself after a tough, resistance-based workout, including protein, calcium, potassium, phosphorous, riboflavin, niacin, and vitamins A, B12, and D.

Good luck finding all those ingredients from any of those overpriced jugs of protein you’ll find at your local base exchange.

You’re welcome, America!

MIGHTY MOVIES

This (evil) website will spoil ‘Game of Thrones’ for your friends every week

Meet Spoiled.io — the bane of all your friends who love “Game of Thrones.”

For just $0.99 per episode, Spoiled.io will automatically and anonymously send out a text to any phone number that ruins the newest episode of the hit HBO fantasy series. The messages will be sent after each episode airs, so it’s perfect to use for those friends who watch “Game of Thrones” after it first airs on TV.

Spoiled.io charges $0.99 per spoiler, or $4.99 to send out spoilers for all of the six episodes in the upcoming season. Season 8 airs on HBO on Sundays starting April 14, 2019, and is the final season of “Game of Thrones.”


“For just .99 USD, Spoiled will anonymously and ruthlessly text spoilers to your unsuspecting friends after each new episode airs,” Spoiled.io says on its website. “Afterwards, sit back, relax, and view your friends’ responses.”

The spoiling texts service first emerged in June 2016 before the final episode of the sixth season of “Game of Thrones.” Spoiled.io published to Twitter the responses it got from unsuspecting people who had the episode spoiled for them by the texting service.

5 tips from astronauts for thriving in isolation

Here’s a sample of the Spoiled.io text message.

(Spoiler.io)

This time around, Spoiled.io says it will provide those who pay for the spoiling service with a link, where they can view any responses to texts that are received.

In an FAQ, the creators of Spoiled.io explain that it was inspired by a since-removed Reddit thread where a woman got back at her cheating ex-boyfriend every Monday morning by spoiling “Game of Thrones” for him.

Now, you, too, can get your vengeance every week. But why does it cost .99? As that FAQ explains: “How else is a Lannister going to pay his debts?”

The developers of Spoiled.io, Spoiled Rotten, told Business Insider back in 2016 that the texting service was only ever supposed to be a simple side-project. But they quickly amassed “a couple hundred” users.

“I don’t think we’ll be quitting our day jobs anytime soon, but the response has far exceeded our exceptions and made us question ways we could expand,” Spoiled Rotten told Business Insider.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY CULTURE

This ‘Ragged Old Flag’ Super Bowl commercial hit it out of the park

If you were among the millions of Americans that tuned into the Super Bowl last night, you probably saw the powerful, patriotic ad in the lead up to kick off. Featuring Marine and Medal of Honor recipient Kyle Carpenter, the NFL spot is a video set to Johnny Cash’s spoken word song, “Ragged Old Flag.”


www.youtube.com

Tracing the flag’s (and America’s) journey through major wars and events, the video also shows images of protest and anger with several shots of the flag being burned before going back to images of the military, first responders and ordinary, everyday Americans.

The video spot struck a nerve immediately with some saying it was a dig at Colin Kaepernick.

Others said the video didn’t line up with Johnny Cash’s politics or beliefs although Cash was always ambiguous about where he stood on the political spectrum.

Cash released the song as part of his 47th album in 1974, at a time during great turmoil in the USA, much like today. The U.S. was winding down its involvement in Vietnam and was dealing with the Watergate scandal with President Richard Nixon just resigning the office. The song was penned to be an optimistic song for Americans dealing with such tumultuous times.

Cash, an opponent of the war and believer in social justice, had actually met Richard Nixon a couple of years before and performed several songs for him, including an anti-Vietnam War song, “What is Truth” and “The Ballad of Ira Hayes,” a heartbreaking song about one of the Flag Raisers of Iwo Jima and his life as a Pima Indian.

Cash himself would open his concerts with the song and preface it with the following:

“I thank God for all the freedom we have in this country, I cherish them and treasure them – even the right to burn the flag. We also got the right to bear arms and if you burn my flag – I’ll shoot you.”

“Ragged Old Flag” was a hit upon its release with his fans who embraced the message that one can have criticisms of this country but should still respect those people and images that symbolize it. It is a message that resonates with many to this day.

The moving lyrics of the song:

I walked through a county courthouse square
On a park bench an old man was sitting there
I said, your old courthouse is kinda run down
He said, naw, it’ll do for our little town
I said, your old flagpole has leaned a little bit
And that’s a ragged old flag you got hanging on it.

He said, have a seat, and I sat down
Is this the first time you’ve been to our little town?
I said, I think it is
He said, I don’t like to brag
But we’re kinda proud of that ragged old flag

You see, we got a little hole in that flag there when
Washington took it across the Delaware
And it got powder-burned the night Francis Scott Key
Sat watching it writing say can you see
And it got a bad rip in New Orleans
With Packingham and Jackson tuggin’ at its seams.

And it almost fell at the Alamo

Beside the texas flag, but she waved on though
She got cut with a sword at Chancellorsville
And she got cut again at Shiloh Hill
There was Robert E. Lee, Beauregard, and Bragg
And the south wind blew hard on that ragged old flag

On Flanders field in World War one
She got a big hole from a Bertha gun
She turned blood red in World War Two
She hung limp and low a time or two
She was in Korea and Vietnam
She went where she was sent by Uncle Sam

She waved from our ships upon the Briny foam
And now they’ve about quit waving her back here at home
In her own good land here she’s been abused
She’s been burned, dishonored, denied, and refused

And the government for which she stands

Is scandalized throughout the land
And she’s getting threadbare and wearing thin
But she’s in good shape for the shape she’s in
‘Cause she’s been through the fire before
And I believe she can take a whole lot more

So we raise her up every morning
We take her down every night
We don’t let her touch the ground and we fold her up right
On second thought, I do like to brag
‘Cause I’m mighty proud of that ragged old flag

MIGHTY SPORTS

How to ‘warm-up’ like a pro

Warming up is an essential phase of your workout, and there are three phases to an effective warm-up. Let’s jump right in:


Phase One: Shift your PH

Time commitment: Five minutes

Our bodies are slightly alkaline with a PH of around 7.3 to 7.4. The function of the warm-up is to shift your body to a more acidic state, which improves muscle efficacy and reduces risk of injury. It’s preferable to use movement patterns similar to ones you will be doing during your workout.

Example: Rowing for five minutes is optimal on both “pull days” and “squat days” due to the specific pull and squat range of motion.

By the end of phase one, your body should be producing some sweat and your heart rate should be elevated to over 100 beats per minute.

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Phase Two: Address sticky joints (Stretch)

Time commitment: Two to 10 minutes

There are a few different types of stretching. For brevity’s sake, let’s reduce them to two: static and dynamic. Static stretching is likely what you learned in high school gym class and involves holding a position for 15 seconds to one minute (think touching your toes and holding before doing a leg workout). This type of stretching prior to dynamic movements (running, jumping, weight lifting, and just about every kind of exercise) is dangerous. Don’t do it.

Your muscles and joints will not be static during your workout, so they should not be static during your warm-up. Instead, try the worm walk.

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This movement not only prepares the specific joints and muscles for what’s to come, it maintains the athlete’s elevated heart rate and PH level.

Dynamic stretching allows the athlete (that’s you) to effectively and gradually move joints through the range of motion they are about to demand from their body while under load.

*The most extreme version of this is ballistic (or bouncing) stretching, which should be reserved for athletes with extensive experience.

Phase three: Pre-set

Time commitment: Three to 10 minutes

Simply do the movement you plan on doing but with less weight.

Example: If today is your squat day, do three sets of 15 to 25 squats with just your body (commonly referred to as air squats). Listen to your body; if your joints still feel tight, do 30 to 60 seconds of walking lunges before approaching the barbell.

Continue this phase by loading the bar to roughly half of the load you plan to lift in your main set. Complete three to eight repetitions. Increase the amount of weight by roughly 10 percent until you arrive at your desired set weight.

Every body is different. By spending 15 minutes preparing your body for the strenuous movements to come, it will be more capable of performing at peak levels. The desired physiological adaptations occur when an athlete operates at those levels, whatever they may be specific to their current level of fitness.

Remember: An effective warm-up should always be specific to the nature of your day’s training.

This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.

Articles

This is the story behind the pre-inauguration wreath laying ceremony

President-elect Donald Trump and Vice President-elect Mike Pence took part in a wreath-laying ceremony at Arlington National Cemetery Thursday afternoon.


The ceremony took just under 13 minutes, according to video of the event available at CSPAN.org. Neither the president-elect nor vice-president elect chose to speak at the event.

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President-elect Donald J. Trump and Vice President-elect Mike Pence place a wreath at the Tomb of the Unknown Soldier at Arlington National Cemetery, Jan. 19, 2017, in Arlington, Va. Trump will be sworn-in as the 45th president of the United States during the Inauguration Ceremony Jan. 20, 2017, in Washington, D.C. (U.S. Army photo by Rachel Larue/Arlington National Cemetery/released)

According to a report by Bloomberg, the ceremony is one of the first of the series of events that will culminate in Trump and Pence taking their oaths of office on the West Front of the Capitol Building on Jan. 20.

A 2013 report by EverythingLubbock.com notes that President Barack Obama and Vice President Joe Biden took part in a similar ceremony on Jan. 20, a day prior to their second public inauguration, and C-SPAN.org has video of Obama and Biden taking part in a 2009 ceremony prior to taking office on Jan. 18 of that year. The ceremony honors military personnel who have “served and sacrificed” according to EverythingLubbock.com.

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Gary S. Davis, second left, deputy director ceremonies and special events/chief of ceremonies, U.S. Army Military District of Washington, and Maj. Gen. Bradley A. Becker, right, Commanding General, Joint Task Force-National Capital Region and the U.S. Army Military District of Washington, brief President-elect Donald J. Trump, third from left, and Vice President-elect Mike Pence, left, prior to a wreath-laying ceremony at the Tomb of the Unknown Soldier in Arlington National Cemetery, Jan. 17, 2017, in Arlington, Va. Trump and Pence placed a wreath at the Tomb. (U.S. Army photo by Rachel Larue/Arlington National Cemetery/released)

The ceremony takes place at the Tomb of the Unknowns. According to the website of Arlington National Cemetery, the Tomb was first built to honor an unknown serviceman who fell during World War I. It was dedicated on Armistice Day, 1921 (Nov. 11, now Veterans Day).

In 1958, unknown soldiers from World War II and the Korean War were interred on May 30. On May 28, 1984, the Vietnam Unknown was interred. According to homeofheroes.com, all four Unknowns were awarded the Medal of Honor. An official Army website notes that unknown Belgian, British, French, Italian, and Rumanian soldiers from World War I were also awarded the Medal of Honor.

In 1998, the Vietnam Unknown was exhumed. DNA testing later identified him as Air Force 1st Lt. Michael Joseph Blassie. CNN reported that Blassie was returned to his family and buried at the Jefferson Barracks National Cemetery.

MIGHTY TACTICAL

US Air Force wants to scrap old aircraft

The U.S. Air Force no longer wants to kick the can down the road on aging aircraft that may not be suitable for a fight against a near-peer adversary such as China or Russia.

More resources should be spent on state-of-the-art programs instead of sustaining old weapons and aircraft, multiple service officials said Sep 4, 2019, during the 2019 Defense News Conference.

“We have to divest some of the old to get to the new,” Lt. Gen. Timothy Fay, deputy chief of staff for strategy, integration and requirements, told audiences during a panel on Air Force program prioritization.


Fay said the service is prioritizing four major areas that its aircraft fleets will need to meet: multi-domain command and control, space, generated combat power, and logistics under attack.

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A B-1B Lancer takes off March 3, 2015, during Red Flag 15-2 at Nellis Air Force Base.

(U.S. Air Force photo by Senior Airman Thomas Spangler)

As the Air Force drafts its upcoming budget request, it will keep those focuses in mind, he said. “We think those four areas move the needle,” he explained.

Earlier in the conference, Acting Air Force Secretary Matt Donovan said Defense Secretary Mark Esper has been open to “divesting of legacy capabilities that simply aren’t suited” for future battlefields.

“His guidance states that, ‘No reform is too small, too bold or too controversial to be considered,'” Donovan said. “The Air Force is leading the way with bold, and likely controversial, changes to our future budget. We need to shift funding and allegiance from legacy programs we can no longer afford due to their incompatibility with the future battlefields and [instead] into the capabilities and systems … required for victory. There’s no way around it.”

Following Donovan’s remarks, aviation geek enthusiasts posting on social media wondered: Does that mean getting rid of the A-10 Thunderbolt II attack aircraft?

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A-10 Thunderbolt II.

(U.S. Air Force photo)

“Short answer, no,” Fay said.

The beloved ground-support Warthog has had its ups and downs in recent years: The conversation to retire the aircraft began in 2014 by top brass who said the Warthog might not be survivable in a future fight. But in 2016, then-Defense Secretary Ash Carter announced that the A-10’s retirement would be delayed until 2022 after lawmakers complained that eliminating it would deprive the military of a “valuable and effective” close-air-support aircraft.

More congressional pushback followed to keep the A-10 flying for as long as possible. In July 2019, Boeing Co. won a 9 million contract to re-wing up to 112 new A-10 wing assemblies and provide up to 15 wing kits.

That doesn’t mean sustaining older platforms isn’t taking a toll on the Air Force, Dr. Will Roper, assistant secretary of the Air Force for acquisition, technology and logistics, said Sep. 4, 2019.

“It’s been shocking to me how much hard work the Air Force puts into sustainment programs,” he said during the Air Force panel. “A lot of our programs are in sustainment long past the original design life … and we’re having to do Herculean tasks to keep airplanes flying that should have been retired a long time ago.”

If the Air Force continues to keep less-than-capable fleets that won’t survive a contested environment, it will not have adequate resources to devote to new programs, he said.

“They need to have an expiration date. … We want to be a cutting-edge Air Force working on the pediatric side of the hospital, not the geriatric side,” Roper said.

The Air Force has been pouring money into more than one overtasked aircraft fleet in recent years.

The B-1B Lancer fleet, for example, has been undergoing extensive maintenance for the past few months after the service overcommitted its only supersonic heavy payload bomber to operations in the Middle East over the last decade. The repeated deployments caused the aircraft to deteriorate more quickly than expected, Gen. Tim Ray, head of Air Force Global Strike Command (AFGSC), said in the spring.

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U.S. Air Force B-1B Lancer

(U.S. Air Force photo by Brian Ferguson)

“Normally, you would commit — [with] any bomber or any modern combat aircraft — about 40 percent of the airplanes in your possession as a force, [not including those] in depot,” he explained April 17, 2019. “We were probably approaching the 65 to 70 percent commit rate [for] well over a decade.”

The B-1’s mission-capable rate — the ability to conduct operations at any given time — is 51.75%, according to fiscal 2018 estimates, Air Force Times recently reported. By comparison, its bomber cousins, the B-2 Spirit and B-52 Stratofortress, have mission-capable rates of 60.7% and 69.3%, respectively.

As of August 2019, there were only seven fully mission-capable B-1 bombers ready to deploy, AFGSC said.

The Air Force has managed to kill some aircraft programs despite congressional pushback.

Through the fiscal 2019 defense budget, the service officially put to bed the E-8C Joint Surveillance Target Attack Radar System recapitalization effort, convincing lawmakers to think beyond a single-platform program in favor of an elite system that will fuse intelligence, surveillance and reconnaissance sensor data from around the world.

As a result, the 2019 National Defense Authorization Act granted additional funding for the next-generation system, known as the Advanced Battle Management System, in lieu of a new JSTARS fleet.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.