The M1A2 Abrams main battle tank is arguably the best in the world. Yeah, Russia is generating some hype for the Armata family of tanks, but the Abrams is combat-proven and very hard to kill.
How hard? Well, in his 1994 non-fiction book, Armored Cav, Tom Clancy recounted a tale of how an M1A1 Abrams got stuck in the mud during the ground war of Desert Storm. It was then set upon by three tanks, Iraqi T-72s specifically. A round fired from roughly a thousand yards away bounced off, and the Abrams responded by blowing the T-72 that fired it to bits. A second round fired from 700 yards, bounced off, and the offending T-72 was blasted. The third T-72, at a range of roughly 400 yards, fired a round, which left a groove in the armor of the Abrams. It, too, was destroyed by a shot fired through a sand berm. These were, supposedly, Russia’s state-of-the-art tanks.
Then, when help arrived, and the tank couldn’t be freed from the mud, a platoon of Abrams tanks tried to destroy it. After several rounds, they detonated the onboard ammo, but the blow-out panels functioned as designed. Then, when the tank was retrieved from the mud, they discovered that it was still functional. The only issue? A sight was out of alignment.
So, what would it take to reliably destroy an M1 Abrams? Well, someone at quora.com asked what would happen if an Abrams was hit by a round from a 16-inch gun on an American Iowa-class battleship.
The 16-inch armor-piercing rounds fired from the battleship weigh in at 2,700 pounds. The 120mm rounds fired at that Abrams stuck in the mud? They’re about 20 pounds. Do a quick bit of math and you’ll see that the Iowa‘s main gun round is 135 times as heavy as an Abrams’ main gun round. The Abrams may be the world’s toughest tank and can take a ton of abuse, but not this level of abuse.
To put it simply, a main gun round from the Iowa-class battleship will destroy the Abrams easily. In a way, this speaks well for the Abrams – one can’t really imagine anything short of an Iowa‘s main gun being able to destroy one.
An overall goal of scientific research on groups such as veterans is generalizability — the measure of how well the research findings and conclusions from a sample population can be extended to the larger population.
It is always dependent on studying an ideal number of participants and the “correct” number of individuals representing relevant groups from the larger population such as race, gender or age.
In setting the eligibility criteria for the Airborne Hazards and Open Burn Pit Registry, VA researchers used generalizability as an important consideration.
Simply put, they want as many veterans and active-duty service members who had deployed to specific locations to join the registry. Participants could have been exposed to burn pits or not. They could be experiencing symptoms or not. Or, they could receive care from VA or not.
Helping to improve the care of your fellow veterans
For researchers, everyone eligible to join the registry has a unique experience critical in establishing empirical evidence. By signing up and answering brief questions about their health, veterans and active-duty service members are helping researchersunderstand the potential effects of exposure to burn pits and ultimately helping improve the care of their fellow veterans.
It is estimated that 3 million veterans and active-duty service members are eligible to join the registry. However, just over 173,000 have joined as of April 1, 2019, and 10 out of 100 have had the free, medical evaluation, which is important to confirm the self-reported data in the registry.
See what questions are asked
In hopes of encouraging more participation in the registry, VA is sharing a partial list of registry data collected from June 2014 through December 2018. This snapshot will give you a sense of the type of questions on the questionnaire as well as how the data is reported when shared with researchers and VA staff.
As a reminder, the registry is open to active-duty service members and most Veterans who deployed after 1990 to Southwest Asia, Iraq, Afghanistan, Djibouti and Africa, among other places.
So check out these epic weapon fails from people who hopefully learned a lesson.
1. Trying out the elephant gun. Take #1
Remember, keep that buttstock pressed HARD to the shoulder, or this will happen.
This is what happens when the rifle weights more than the shooter. (Images via Giphy)
2. The single-handed, teenage rifle slinger
This teenager needs to use 2-points of positive control and build some muscle.
He meant to do that. (Images via Giphy)
3. Trying out the elephant gun. Take #2
Maybe put it on a bipod and go prone bro.
People never seem to learn. (Images via Giphy)
4. Quickdraw McGraw over here just shot himself.
Even the seasoned pros make mistakes, but g*ddamn this is bad. Remember, finger off the trigger until your sights are on target.
This is why we can’t have nice things. (Images via Giphy)
5. He’s so good, he shot his own cover right off his head.
This would have been a cool trick if it were a magic trick. Rule #1 and #3: treat all guns as if they’re loaded and never let the muzzle cover anything you aren’t willing to destroy (unless he really, really didn’t like that hat).
Worst weapons inspection ever. (Images via Giphy)
6.Trying out the elephant gun. Take #3
I guess he won the “who could fire this big ass rifle contest?”
At least this guy held on this time. (Images via Giphy)
7. What happens when someone gets super high and attempts to operate a heavy machine gun.
Where were these guys at when my unit was deployed?
How long have we been at war with these guys again? (Images via Giphy)
8.This is proof that ghosts can and will shoot you if you’re not being careful.
His Uncle Tanner just got his payback from beyond the grave.
We bet he bought a gun rack as soon as he was released from the hospital. (Images via Giphy)
9. The shirtless gangster.
We’re going to leave this alone.
That’s what we call “gangsta.” Thug life b*tches. (Images via Giphy)
If Kim Jong Un wanted to keep F-35s from being able to roam around his country with absolute freedom, he should have been investing in radar technology or fifth-generation fighters instead of nuclear weapons. Now, his erstwhile enemy to the South is getting some of the latest and greatest tech outside of the Marvel Cinematic Universe.
“We, on our part, have no other choice but to develop and test the special armaments to completely destroy the lethal weapons reinforced in South Korea, ” said KCNA, North Korea’s state media outlet.
KCNA says a lot of things, though. Very enthusiastically.
South Korea received its first two F-35 Joint Strike Fighters in March 2019 and will have another 38 delivered by 2021. North Korea’s air force consists of very old Soviet-built MiGs and is largely unchanged from the air force his grandfather used. It’s so bad even the North Koreans acknowledge their fleet leaves something to be desired. Now, with South Korea’s acquisition of the world’s most advanced fighter, the North may actually have to make some much-needed upgrades.
“There is no room for doubt that the delivery of ‘F-35A’, which is also called an ‘invisible lethal weapon’, is aimed at securing military supremacy over the neighboring countries in the region and especially opening a ‘gate’ to invading the North in time of emergency on the Korean peninsula,” North Korea said in a statement via KCNA.
South Korean President Moon Jae-in shakes hands with North Korean leader Kim Jong Un during their summit at the truce village of Panmunjom.
While Kim and U.S. President Donald Trump are having a very public bromance, South Korea’s President Moon Jae-in is largely left out of the media spotlight. When Trump arrived to meet with Kim at the Korean Demilitarized Zone, Moon was on the sidelines while Trump went for a walk in North Korea.
Rapprochement with the United States doesn’t extend to the South in every instance, however. The delivery of the vaunted F-35 prompted the North to issue these stunning rebukes of South Korean defense policy, calling the South “impudent and pitiful.”
“The South Korean authorities had better come to their senses before it is too late, shattering the preposterous illusions that an opportunity would come for improved inter-Korean relations if they follow in the footsteps of the United States,” said North Korea in an official statement.
As commander of US Navy SEAL Team 3’s “Task Unit Bruiser,” the most highly decorated special-operations unit of the Iraq War, Jocko Willink learned what it takes to lead people in incredibly dangerous and complex situations.
The mantra that Willink instilled into his men was “Discipline Equals Freedom,” and it’s the idea that with structure and a strict dedication to it, one can act with more efficiency and freedom.
Business Insider asked Willink to share some simple habits anyone could adopt in the next 24 hours that could build discipline for the benefit of their well-being, health, and career.
1. Wake up early.
As he writes in the 2015 book “Extreme Ownership,” cowritten with Babin, Willink noticed as a new SEAL that the highest performers he served with were the ones who woke up earliest, beginning their days while others were sleeping. Willink quickly adopted the habit and has long had his alarm set to 4:30 a.m.
“That nice, soft pillow, and the warm blanket, and it’s all comfortable and no one wants to leave that comfort — but if you can wake up early in the morning, get a head start on everyone else that’s still sleeping, get productive time doing things that you need to do — that’s a huge piece to moving your life forward,” Willink said. “And so get up early. I know it’s hard. I don’t care. Do it anyways.”
Willink clarified that he’s not asking people to run on just a few hours of sleep each day. Everyone needs different amounts of sleep to feel well rested and energized for the next day, he said, and if you’re someone who needs eight hours of sleep, then simply start going to bed earlier. And don’t sleep in on the weekends, he said, or else you’ll ruin any progress you’ve made optimizing your schedule.
2. Prepare your gym clothes tonight.
As soon as Willink wakes up, he heads to the home gym he built in his garage. And even if you don’t want to try one of the workout routines in the “Discipline Equals Freedom: Field Manual,” you should do some form of exercise, Willink said.
“Just do some kind of workout,” he said. “Doesn’t matter if it’s going for a walk around the block, going for a jog, doing some calisthenics, lifting weights, going to a pool and swimming — you name it. But do something that gets your blood flowing and gets your mind in the game.”
The biggest obstacle for people developing workout routines is putting in extra effort to make them work. To make it easier on yourself, Willink said, prepare your workout gear at night so that you can throw it on as soon as you slide out of bed.
3. Finish making tomorrow’s to-do list before you go to bed.
As a SEAL, Willink developed a habit of kicking off his day by moving, not thinking. The way he sees it, you’re defeating the purpose of waking up early if you gradually shake off your lethargy and plan out your day over a cup of coffee. Go ahead and drink some coffee, but go work out instead.
“Don’t think in the morning,” Willink said. “That’s a big mistake that people make. They wake up in the morning and they start thinking. Don’t think. Just execute the plan. The plan is the alarm clock goes off, you get up, you go work out. Get some.”
To facilitate this, make tomorrow’s to-do list tonight. You already know what you have to accomplish tomorrow, and you’re better off planning your day out quickly and efficiently.
4. Make use of extra-short power naps.
Willink said a napping habit he borrowed from one of his high-school teachers came in handy during SEAL training and on patrol.
“So if you’re going to wake up early all the time, and you’re working hard, and you’re working out, sometimes you’re going to get tired,” Willink said. “It’s OK. It’s acceptable — somewhat. We’re all human, unfortunately.”
Willink made a habit of getting on the ground with his legs elevated either on a bed or on his rucksack, setting his alarm for just 6 to 8 minutes. As a SEAL, his exhaustion would cause him to actually fall asleep, but even the extra rest is, surprisingly, quite effective.
As for elevating your legs, not only does it feel good, but Carmichael Training Systems notes that while a healthy body can circulate blood well against gravity, swelling of the feet and ankles from extracellular fluid can occur after extended periods of sitting, standing, or athletic activity, he said. Resting your legs above your head may alleviate this swelling and enhance your rest.
5. Ignore your office’s free food.
Willink’s diet is primarily based on meat and vegetables, with very few carbohydrates, and while he doesn’t recommend you adopt his specific diet, he says anyone could benefit from discarding the habit of eating free food at the office.
He said that when people want to be nice, they’ll bring in some comfort food to their break rooms, but “they’re actually sabotaging the health of their coworkers.”
“So what do you do in those situations?” he said. “It’s really easy. Don’t eat. Don’t eat the donuts. Don’t eat the bagels. Don’t eat the slab of pizza.”
“We have food all around us all the time, and if we haven’t eaten for three hours we think we’re starving,” he said. “You’re not starving. Human beings can go for 30 days without food.”
Skip the free food and either get something healthy or skip snacking completely, he said.
The Air Force’s all-new advanced trainer aircraft, the T-X, has officially been named the T-7A Red Hawk.
Acting Secretary of the Air Force Matthew Donovan made the announcement during his speech at the 2019 Air Force Association’s Air, Space and Cyber Conference in National Harbor, Sept. 16, 2019.
Donovan was joined on stage by one of the original Tuskegee Airmen, Col. Charles McGee, who flew more than 400 combat missions in World War II, Korea and Vietnam. Also seated in the audience were members of the East Coast Chapter of the Tuskegee Airmen.
After a short video highlighting the aircraft’s lineage, Donovan said, “ladies and gentlemen, I present to you the newest Red Tail!” A drape was then lifted to reveal a quarter-scale model of a T-7A Red Hawk painted in a distinct, red-tailed color scheme.
“The name Red Hawk honors the legacy of Tuskegee Airmen and pays homage to their signature red-tailed aircraft from World War II,” Donovan said. “The name is also a tribute to the Curtiss P-40 Warhawk, an American fighter aircraft that first flew in 1938 and was flown by the 99th Fighter Squadron, the U.S. Army Air Forces’ first African American fighter squadron.”
The T-7A Red Hawk, manufactured by Boeing, introduces capabilities that prepare pilots for fifth generation fighters, including high-G environment, information and sensor management, high angle of attack flight characteristics, night operations and transferable air-to-air and air-to-ground skills.
“The T-7A will be the staple of a new generation of aircraft,” Donovan said. “The Red Hawk offers advanced capabilities for training tomorrow’s pilots on data links, simulated radar, smart weapons, defensive management systems, as well as synthetic training capabilities.”
Along with updated technology and performance capabilities, the T-7A will be accompanied by enhanced simulators and the ability to update system software faster and more seamlessly. The plane was also designed with maintainers in mind by utilizing easy-to-reach and open access panels.
Two Boeing T-X trainers.
The T-7A features twin tails, slats and big leading-edge root extensions that provide deft handling at low speeds, allowing it to fly in a way that better approximates real world demands and is specifically designed to prepare pilots for fifth-generation aircraft. The aircraft’s single engine generates nearly three times more thrust than the dual engines of the T-38C Talon which it is replacing.
“The distance between the T-38 and an F-35 is night and day,” said Air Force Chief of Staff General David L. Goldfein. “But with the T-7A the distance is much, much smaller, and that’s important because it means the pilots trained on it will be that much better, that much faster at a time when we must be able to train to the speed of the threat.”
A .2 billion contract awarded to Boeing in September 2018 calls for 351 T-7A aircraft, 46 simulators and associated ground equipment to be delivered and installed, replacing Air Education and Training Command’s 57-year-old fleet of T-38C Talons.
The first T-7A aircraft and simulators are scheduled to arrive at Joint Base San Antonio-Randolph, Texas, in 2023. All undergraduate pilot training bases will eventually transition from the T-38C to the T-7A. Those bases include Columbus Air Force Base, Mississippi; Laughlin AFB and Sheppard AFB, Texas; and Vance AFB, Oklahoma.
WWI was an interesting time for the military. Our force was still new to being centralized, and converting state-led militias into one cohesive force took time and money. At the start of WWI, the Army had a scant 127,000 soldiers with 181,000 National Guard service members. What we needed were millions of soldiers to help the forces in France and England defeat Germany. In addition to needing qualified troops for ground movements, the US needed to find a way to offset its paltry military artillery units with the latest and greatest fighting technology.
But what is a howitzer, anyway?
If you don’t have a Red Leg in your family, you might not know the difference between artillery equipment. Never fear! We’re here to help. Here’s a quick primer on the difference between a howitzer compared with cannons.
Let’s take it way back to the early 1830s when the Army realized they needed a smaller, lighter, and more versatile cannon that could still have almost the same range as a regular cannon. Their answer to this problem was to shorten the barrel and change the shape to be more funnel-shaped instead of cylindrical.
The result was what we now know as a howitzer, a name taken from the Prussian word Haubitze, which means sling or basket.
Cannons can be direct fires weapons or indirect fires weapons, whereas a howitzer is strictly used for indirect fire – incredibly useful when the terrain of a battlefield is challenging to navigate. Howitzers can hit targets by arching rounds over objects, whereas cannons are directly aimed at a target and fired.
In full swing production since the 1830s, howitzers in all their forms have proved to be incredibly useful as part of the war effort … when they’re available.
There weren’t enough regiments
Before the US involvement in WWI, the Army only had nine authorized artillery regiments. By comparison, the Army currently has 27 active duty artillery regiments and 42 Reserve components. To say that we needed to grow our force quickly at the onset of WWI. But in lieu of a well-trained and combat-ready force, military leaders looked to other types of ways to bridge the gap. This is the story of the 155mm Howitzer of WWI and how it helped win the war.
Shortly after entering the war, the US formed 12 additional artillery units, bringing the total up to a rounding 21 regiments. These units helped supplement the National Guard and organized reserve artillery regiments, but it wasn’t nearly enough to stand up to German forces.
Regiments are great, but they weren’t enough
Sure, 21 units were better than nine, but it wasn’t enough since we didn’t have experienced personnel to arm the guns. In addition to needing soldiers, the Army also didn’t have enough guns or ammunition. The simplest solution for the WWI Army was to supply our forces with guns from France since there were plenty of qualified French artillery instructors and more than enough guns and ammunition.
Light artillery wasn’t the best choice
As the US entered the war, we only had a handful of 3-inch guns and 6-inch howitzers. The French forces replaced those with 75mm guns, 155mm, and 240mm howitzers. However, Army leaders held onto the idea that light artillery was more suitable for the current conditions. They couldn’t have been more wrong.
The changing face of battle
In fact, WWI’s trench warfare increased the need for heavy artillery like the 155mm howitzer and decreased the need for light field guns, like those in our arsenal. Howitzers have a greater range and are far more powerful, better suited for destroying fortified enemy targets, and reaching rear areas of the battlefield.
Without the use of the 155m howitzer, it’s possible that the conclusion of WWI would have looked very different. And, if it weren’t for the French, who were willing to share their artillery, ammunition, and knowledge with us, the US involvement in the war might have been incredibly altered, as well.
Unmanned air vehicles, better known as drones, have been operating for a long time. And those drones have been used in some high-ranking terrorist kills, like the one that took out Anwar al-Awlaki of al-Qaeda in the Arabian Peninsula or Pakistani Taliban leader Hakimullah Mehsud.
Other unmanned vehicles are on the ground and are being tested by the Army and Marine Corps.
And the Navy’s gotten into the unmanned game as well. In 2014 the service tested small, unmanned boats as a way to prevent a repeat of the 2000 attack on the Arleigh Burke-class guided missile destroyer USS Cole (DDG 67). But Rolls Royce is now proposing something that could put the Navy’s plans to shame.
According to a company release, Rolls Royce is developing a 700-ton vessel capable of operating for 100 days unmanned, and it could be a game-changer for navies around the world. This vessel would be about the size of the Nanuchka-class corvette. It would have a range of 3,500 miles and a top speed of more than 25 knots.
What might this vessel be used for? The big mission Rolls Royce is pitching is “coastal patrol and surveillance,” logistical support, or even as a means to protect other vessels. This ship would still be very capable for its size, largely because, “[m]any of the habitation systems and accommodation compartments are removed, bringing immediate cost savings and making the vessel smaller.”
“The autonomous platforms are likely to cover a range of single role missions, e.g. patrol and surveillance, mine detection or fleet screening, while the larger manned ships will cover the multi-role missions,” Rolls Royce adds.
In addition to having on-board sensors, the unmanned vessel could also carry a number of unmanned aerial vehicles. In essence, it is a robotic aircraft carrier for drones. This could make things very interesting at sea.
It’s in a dark and wet corner of the gym. Half the gym-goers ignore it altogether. The other half use it to torture their spine as if it owes them money.
The back extension machine can be a valuable tool for your training progression. It could also be the reason you’re spending more time at the physical therapist than making gains. This article is going to set you on the path to a strong, resilient, and pain-free posterior chain.
When you look at a back extension machine, is your first thought to lay face down/ass up, or face up/ass down? If you’re ass up, you’re working ass, and if you’re abs up, you’re working abs.
Using the back extension machine to work abs
Though the machine is intended for the back extension exercise (abs down), it is much more commonly used to train abs, and often unsafely and ineffectively.
Here’s the proper way to train your abs on the machine.
The key is to not over-extend the back when doing your “sit-ups” on the back extension machine. This probably runs counter to every single person you’ve ever seen doing this exercise, including many of the athletes at the Crossfit Games. The below video is a great example of proper form.
When used as intended, lying belly down, the back extension machine trains your hamstrings, glutes, and low back. Back extensions are a great supplemental exercise to the squat and the deadlift for developing your posterior chain. The key to all exercises on the back extension machine is to keep a straight (neutral) spine.
Your spinal erectors–those muscles on either side of your lower spine–are designed to work mainly isometrically in these movements. That’s when a muscle contracts to maintain position, rather than to move a part of the body–think planks, not crunches.
In all of the movements that are possible on the back extension machine, the primary purpose is not to actually put the back into extension. If taken literally, the machine is poorly named.
It should be called the hip extension machine, because that’s what you are primarily doing: extending your hips.
The muscles of the back extension.
The back extension works your spinal erectors in the same way that the squat or deadlift does. You are using the spinal erectors to maintain your spinal integrity.
The way to target different levels of your posterior chain is conquered in the setup. Set yourself up for success by properly setting the machine to target the muscles you want. This is where the pad should hit your legs to properly train different muscle groups.
Hamstring focused: low balance point (around mid-thigh)
Glutes focused: middle balance point (just below hip-flexors)
Low back focused: high balance point (hip-flexors on the pad) (not recommended)
In truth, the back extension is not the exercise you actually want to be doing to target your hamstrings specifically. To use the back extension machine for glutes, you want to be doing the glute ham raise. It’s a leg curl using your entire body as the counterweight rather than a machine. It has the benefit of including your glutes and back in the movement as well, which is completely neglected when doing the same movement in a leg-curl machine.
To focus your back extension on the glutes, start by finding the sweet spot on the back extension machine where:
Your hips aren’t too high above the pad.
Your hips aren’t covered by the pad (too low). This forces rounding in the back and takes the glutes out of the equation.
Your feet are splayed out at 45 degrees or further and separated as wide as possible (think the same stance as Parade Rest in drill).
Bret Contreras is the global authority on all things glutes. The guy literally has a Ph.D. in butts (see, kids, you really can be whatever you want to be when you grow up…even an assman.) Below, he takes you through the optimal setup and cadence for the glutes-focused back extension.
As previously mentioned, the back extension machine’s name is a misnomer. You do not want to actually target your low back through repeated flexion and extension of the lumbar (low) spine.
Think of your back like a paper clip. When it is in a neutral position, it’s strong and can easily hold together the first draft of your romance mystery novel. But if you bend it back and forth repeatedly, eventually the stress will cause the paperclip to snap, and your novel will scatter to the winds.
Likewise, repeated unnecessary extension and flexion of the spine can cause similar damage.
Before you claim fear mongering think of it like this…
Sure, we have muscles that can flex and extend the spine, but we also have complex joints like the hips, knees, and ankles that have the strongest and largest muscles of the body attached to them, that provide better range of motion and function than a bent spine ever could.
Why would you want to train a muscle group to do something it is designed to do as a fail safe (extend and flex the spine) when you could instead train the spine to isometrically hold strong while huge and powerful muscles like the glutes and hamstrings allow you to pull a truck, lift a pool table, or deadlift 400 lbs with ease.
There are a lot of reasons for back pain. Many of them are real, and nearly all of them are 100% treatable without a doctor.
What I’m giving you here is the exact protocol you need to be doing in order to relieve your low back pain once and for all.
Whether it’s your disc, your muscles, your tendons, your actual spine, or some combination of them all, there is still plenty you can do to treat your pain yourself.
This is about taking control and responsibility of your body. You’re a Grown Ass Human who shouldn’t be dependent on someone else to treat your issues.
I’m gonna give you exactly what you need in 5 simple steps that you can do every morning with nothing but your body weight and those little eye crusties still hanging out on the corner of your ocular cavity.
“Low Back” Pain Morning Routine | 30 DAYS TO PAIN FREE
When you walk around, you have a tendency to ‘hang out’ in one of these positions.
If you’re overly anteriorly tilted, your pelvis is “facing forward.” This usually means you have weak glutes, weak abs, and tight hip flexors.
If you’re posteriorly tilted, your pelvis is “facing backward” or level (slight forward/anterior tilt is considered normal). This can mean that you have tight glutes, tight abs, kyphotic posture (a rounded upper back), or all three. I’ll get into kyphosis in another article. For now, this article on posture should satisfy your kyphotic curiosity.
BUT, for most people, these words mean nothing. Maybe you’re one of those people. That’s what this first ‘exercise’ is all about: building awareness between your mind and your hips.
It’s especially easy because you can just crawl out of your bed on your hands and knees and never have to actually stand up. This is a great bonus for those of you who are especially lazy in the morning.
A cat/cow sequence is how we are going to achieve that awareness. Check out the video for exactly how to flow through cat/cow.
Perform the sequence for 1-2 minutes or until you feel aware, and your hips are “awake” daily.
JC is a savior for many of us in the fitness industry. I’m talking about Jeff Cavalier over at Athlean X, of course. He has consistently put out amazing high-quality fitness information for years now. He is one of the few Fitness Youtubers that is truly above reproach. I aspire to be like him.
Down to low back pain business…
JC has provided us with an exercise that is going to provide you with some immediate relief. By starting each morning with the JC Low Back Relief Sequence (JCLBRS for you military nerds that love acronyms), you’re going to get pain free and gain more awareness.
Specifically awareness of how to use your glute medius, which is the weak glute causing your low back to take the brunt of your weight and in turn, causing pain.
Time to take that newfound glute, hip, and low back awareness and apply it to some movement.
Elevated bridges are the perfect way to do just that. You’re going to be teaching your glute medius how to operate under a horizontal load (like what happens when you walk, run, or hike). You’re also going to learn to properly concentrically contract your spinal erectors, without hyper extending them. Lastly, you’re going to train how to posteriorly tilt your pelvis to get a maximum contraction in your posterior chain.
Flutter Kicks rely heavily on engagement from the hip flexors. AVOID them and other exercises like crunches and sit-ups if you have tight hip flexors and/or low back pain.
(U.S. Air Force photo by Machiko Arita)
Step 4; Core strength: Side plank
Time to work your abs. Why? Because that’s how you attract a mate. Everyone knows that core definition is the singular way that most people choose a life partner, so of course, we need to do them every morning.
The real trick here is to choose an exercise that’s great for your core stability and building a shredded six-pack without working your already overactive hip flexors and potentially neutralizing the effect of the previous three steps. So don’t do the crunches from your PT test.
You’re going to do that with the side plank. But a real side plank, not that shit I see checked-out field grade officers doing during PT (looks like they’re just hanging out waiting for retirement.)
Watch the video for exact form cues. You’re going to:
keep your hips stacked,
keep your abs actively flexed by shortening the distance between your lowest rib and the top of your hips, this will also keep your spine in a neutral position
Keep your hips neutral/slightly posteriorly tilted by keeping your glutes engaged.
BONUS: abduct your top leg AKA lift your leg for additional core stress and some more glute medius work.
Perform 1-2 sets of 75% effort on both sides each morning. This is about training proper movement and muscular engagement, by staying at the 75% effort threshold you won’t push so hard that your form breaks down and potentially makes your low back issues worse.)
(Courtesy photo by the Indian Army)
Step 5: Spinal decompression: Hanging out
Time for some relief. Hang from your pull up bar or a door frame and decompress your spine.
This is something you should do whenever you have a chance. We spend all day with gravity compressing our spine together. Your low back ends up taking most of that pressure. By decompressing at the end, you are taking an opportunity to “reset” your spine each day into the proper posture and form that you just spent the last 5 minutes training.
Perform this for 1-2 sets of a max hold. (You’ll get some bonus grip strength work here as well.)
You need to train in what you want to be good at… that includes not being in pain.
(U.S. Air Force photo by Senior Airman Nathaniel Stout)
When the results roll in.
You’ll start to feel relief almost immediately, but it’s going to take some time for all your pain to dissipate. That’s why this routine should be part of your life for the rest of your life. Consistency is key here.
We use our bodies every day, so we also need to treat/correct our bodies every day. That’s all this is.
If you want to feel something you’ve never felt before (like pain relief), you need to do something you’ve never done before.
Send me a message anytime to let me know how this morning routine is working to help relieve your low back pain at firstname.lastname@example.org.
Don’t forget to join the Mighty Fit FB Group to surround yourself around like-minded people who also want to get strong, lean, and pain-free.
Ahead of the historic meeting between the leaders of North and South Korea on April 27, 2018, political emblems depicting unity have been rolled out across South Korea.
One of these is an outline of the full Korean Peninsula, like on the Korean unification flag seen prominently at the Olympics. Inside Peace House, where Kim Jong Un and Moon Jae-In will meet, chairs have been engraved with the same outline and a miniature version of the flag will be placed on a dessert later in the day.
But not everyone views the symbols favorably.
The Korean unification flag features a set of disputed islands between Japan and South Korea that have been a source of tension for over a millennia.
Both South Korea and Japan claim the pair of nearly uninhabitable islets located in the Sea of Japan, which are controlled by South Korea. South Korea refers to the islands as Dokdo, while the Japanese refer to them as Takeshima.
Internationally, they have been given the name of Liancourt Rocks to avoid dispute.
Japan claims it acquired the islands in 1905 as terra nullius during its occupation of Korea, while Korea maintains it was illegally occupied and that Japan’s claims to the islands amount to continued imperialism.
The islands holds significant symbolic importance to South Korea but Japan has protested the use of the islands in the Korean unification flag.
On April 25, 2018, Japan’s foreign ministry lodged a formal complaint about the use of the flag, which is set to be featured on top of a mango mousse served during the inter-Korean summit on April 27, 2018.
A Japanese official met with the South Korean embassy in Tokyo, telling them the use of the flag is “deeply regrettable and unacceptable for Japan,” according to NHK News.
The Japanese Embassy in Seoul has also lodged a complaint with South Korea’s foreign ministry.
This is not the first time the symbol has angered Japan.
In February 2018, Japan lodged a protest against the unification flag which was on display during a women’s ice hockey match between the joint North-South Korean team and Sweden.
South Korea later said it would not depict the islands on the flag it intended to use during the Olympics. But pictures of North Korea’s cheerleaders at the games show they appear to have used the controversial flag anyway.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
U.S. Army Specialist Jay Strobino was with his team in Rushdi Mullah, a small farming village in Iraq’s infamous Triangle of Death, on Feb. 1, 2006. They were there on a mission to grab a suspected enemy insurgent. Everything was going according to plan as they searched the house — no surprises.
That all changed when a truck full of insurgents rolled into the opposite side of town and pinned down a corner of their outer cordon. Strobino was about to be in the firefight of his life.
The “Triangle of Death” became infamous during the U.S. occupation of Iraq.
(Image courtesy of the US Army Center for Military History.)
Strobino, along with three others, made their way to the corner. He killed one of the insurgents who was trying to make it across the road; the resulting break in fire allowed him and his team to run across the street, closer to where the other enemy combatants were.
His team snuck behind a row of houses, where Strobino shot another insurgent through a window of an adjacent house. They then moved to the house that the remainder of the insurgents were behind. With his SAW gunner on the rooftop of the last building, Strobino and two others maneuvered to the back of the property.
Behind the house, there was a shed and a fence surrounded by bushes. Strobino was the first to scale it but not without some difficulty.
“When I got over, I saw two insurgents spaced about 10 to 15 feet apart, facing away from me. I held my aim but didn’t want to fire because everyone else I shot that day wouldn’t die, and we were taking up to 15 rounds to stop [them from] advancing or firing,” he said. Insurgents in Iraq were known to take drugs before going into battle that would often allow them to keep fighting even after suffering mortal wounds.
U.S. Army Specialist Jay Stobino in Iraq.
(Photo courtesy of Jay Strobino.)
So he stayed put for the moment, waiting on his teammate to get over the fence, but his teammate kept getting caught. The two insurgents Strobino had zeroed in on turned to face him, and he was forced to fire. Fortunately, his squad leader soon made it over the fence and was able to join in the fight.
There was still another insurgent left, though. He was aiming his AK-47 around the front corner of the house, firing back at Strobino and his squad leader. In response, his squad leader threw a grenade, and their team followed after.
“I ran to the front corner of the building and peered around. His weapon was up and out of the front doorway. I put my weapon on burst and turned the corner, hoping to grab his barrel,” he said.
The enemy fighter heard them coming and had already started moving toward Strobino and his other teammates when he came around the corner. Strobino pulled the trigger, sending the target to the floor; however, the target fired back.
Strobino was hit, and it was bad.
“My leg was broken and my ulnar nerve was hit in my arm,” he said, “and I lost control of my right hand.”
Strabino in the hospital after suffering 13 bullet wounds in a firefight in Iraq.
(Photo courtesy of Jay Strabino.)
The two soldiers with him had taken cover behind a truck, and Strobino planned to throw a grenade. But the moment he pulled it out, the insurgent threw his own over the truck where his team was positioned and came out firing. He sprayed his weapon again, hitting Strobino a second time.
“At this point, I thought everyone was dead and I was immobilized. But my squad leader called out my name — I couldn’t believe it. I threw my grenade over to him so he could arm it and toss it around the corner,” Strobino said.
But the grenade didn’t kill the insurgent, and with his condition quickly deteriorating, getting Strobino out of there became the priority. The other members of his team pulled him behind the building. His platoon sergeant and his radiotelephone operator (RTO) moved up, bandaged him, pulled security, and called for a medevac.
The insurgent was still in the house. A second team threw multiple grenades into the home before going in. Two of those soldiers took rounds; one of them died on the medevac back to Baghdad. After that, they called in Apaches to finish the job, blowing up the house.
Strobino’s condition was so dire that his parents were nearly summoned in fear that he wouldn’t make it home. He immediately went under the knife and had surgeries every 12 to 24 hours. From Iraq, he was flown to Germany for two weeks and eventually back to the U.S., where a long road of recovery awaited him.
Strobino had been shot a total of 13 times, and it cost him more than just blood. “I lost a large portion of my right femur and couldn’t walk on that leg for six months,” Strobino said. “I lost a lot of that quad group as well.”
A portion of the wounds Strobino received during the firefight.
(Photo courtesy of Jay Strobino.)
He had to teach his brain how to perform small physical tasks again. He got winded standing at the side of his bed while two people held him. Fortunately, the great people at places like the VA hospital in Augusta, Georgia, and the Fisher House helped him pull through.
“The Fisher House is like a Ronald McDonald house for wounded vets,” Strobino said. “It’s practically five-star accommodations for the family members of a wounded veteran that are recovering at the adjacent hospital. The family has their own private room. There’s a huge shared kitchen, laundry room, dining rooms, relaxing rooms. Everything is handicap accessible. And the families stay there free of charge.
“It helps the veteran because they can have family there while they are trying to recover,” he continued. “And it also helps the families because they are living in an area with other families going through similar situations. They can all empathize and help each other out.”
At the end of 2006, Strobino was awarded a Silver Star for his valor in combat. The citation reads:
The President of the United States of America, authorized by Act of Congress July 9, 1918 (amended by an act of July 25, 1963), takes pleasure in presenting the Silver Star to Specialist Jay Christopher Strobino, United States Army, for exceptionally meritorious achievement and exemplary service as a Team Leader in 3d Platoon, Bravo Company, 1st Battalion, 502d Infantry Regiment, 2d Brigade Combat Team, 101st Airborne Division (Air Assault), attached to the 4th Infantry Division, during combat operations in support of Operation IRAQI FREEDOM, on a mission on 1 February 2006 in Rushdi Mulla, Iraq. Specialist Strobino’s exceptional dedication to mission accomplishment, tactical and technical competence, and unparalleled ability to perform under fire and while injured, contributed immeasurably to the success of his unit in Rushdi Mulla, Iraq, and reflects great credit upon himself, his unit, the 101st Airborne Division (Air Assault) and the United States Army.
“The absolute biggest thing is to stay positive,” he said, in regard to facing an unexpected challenge. “Surround yourself with positive people and feed off each other’s energy. Know that you’re not going to be able to do it alone, and it’s not going to be easy. But be sure to celebrate each small victory.”
A Chinese Ministry of State Security (MSS) operative, Yanjun Xu, aka Qu Hui, aka Zhang Hui, has been arrested and charged with conspiring and attempting to commit economic espionage and steal trade secrets from multiple U.S. aviation and aerospace companies. Xu was extradited to the United States yesterday.
The charges were announced today by Assistant Attorney General for National Security John C. Demers, U.S. Attorney for the Southern District of Ohio Benjamin C. Glassman, Assistant Director Bill Priestap of the FBI’s Counterintelligence Division, and Special Agent in Charge Angela L. Byers of the FBI’s Cincinnati Division.
Eyebrows were raised when the designs for the Chinese J-31 surfaced and it looked a lot like the American F-35 Lightning II (pictured above)
(U.S. Marine Corps photo by Cpl. N.W. Huertas)
“This indictment alleges that a Chinese intelligence officer sought to steal trade secrets and other sensitive information from an American company that leads the way in aerospace,” said Assistant Attorney General Demers. “This case is not an isolated incident. It is part of an overall economic policy of developing China at American expense. We cannot tolerate a nation’s stealing our firepower and the fruits of our brainpower. We will not tolerate a nation that reaps what it does not sow.”
“Innovation in aviation has been a hallmark of life and industry in the United States since the Wright brothers first designed gliders in Dayton more than a century ago,” said U.S. Attorney Glassman. “U.S. aerospace companies invest decades of time and billions of dollars in research. This is the American way. In contrast, according to the indictment, a Chinese intelligence officer tried to acquire that same, hard-earned innovation through theft. This case shows that federal law enforcement authorities can not only detect and disrupt such espionage, but can also catch its perpetrators. The defendant will now face trial in federal court in Cincinnati.”
“This unprecedented extradition of a Chinese intelligence officer exposes the Chinese government’s direct oversight of economic espionage against the United States,” said Assistant Director Priestap.
Yanjun Xu is a Deputy Division Director with the MSS’s Jiangsu State Security Department, Sixth Bureau. The MSS is the intelligence and security agency for China and is responsible for counter-intelligence, foreign intelligence, and political security. MSS has broad powers in China to conduct espionage both domestically and abroad.
Xu was arrested in Belgium on April 1, pursuant to a federal complaint, and then indicted by a federal grand jury in the Southern District of Ohio. The government unsealed the charges today, following his extradition to the United States. The four-count indictment charges Xu with conspiring and attempting to commit economic espionage and theft of trade secrets.
According to the indictment:
Beginning in at least December 2013 and continuing until his arrest, Xu targeted certain companies inside and outside the United States that are recognized as leaders in the aviation field. This included GE Aviation. He identified experts who worked for these companies and recruited them to travel to China, often initially under the guise of asking them to deliver a university presentation. Xu and others paid the experts’ travel costs and provided stipends.
A gavel sits on display in a military courtroom Jan. 29, 2014, at Dover Air Force Base.
(USAF photo by Airman 1st Class William Johnson)
An indictment is merely a formal charge that a defendant has committed a violation of criminal law and is not evidence of guilt. Every defendant is presumed innocent until, and unless, proven guilty.
The maximum statutory penalty for conspiracy and attempt to commit economic espionage is 15 years of incarceration. The maximum for conspiracy and attempt to commit theft of trade secrets is 10 years. The charges also carry potential financial penalties. The maximum statutory sentence is prescribed by Congress and is provided here for informational purposes. If convicted of any offense, a defendant’s sentence will be determined by the court based on the advisory Sentencing Guidelines and other statutory factors.
This investigation was conducted by the FBI’s Cincinnati Division, and substantial support was provided by the FBI Legal Attaché’s Office in Brussels. The Justice Department’s Office of International Affairs provided significant assistance in obtaining and coordinating the extradition of Xu, and Belgian authorities provided significant assistance in securing the arrest and facilitating the surrender of Xu from Belgium.
Assistant Attorney General Demers and U.S. Attorney Glassman commended the investigation of this case by the FBI and the assistance of the Belgian authorities in the arrest and extradition of Xu. Mr. Demers and Mr. Glassman also commended the cooperation of GE Aviation throughout this investigation. The cooperation and GE Aviation’s internal controls protected GE Aviation’s proprietary information.
The case is being prosecuted by Assistant U.S. Attorneys Timothy S. Mangan and Emily N. Glatfelter of the Southern District of Ohio, and Trial Attorneys Thea D. R. Kendler and Amy E. Larson of the National Security Division’s Counterintelligence and Export Control Section.