In 1987, Stanley Kubrick released one of the most acclaimed feature films that created a stir within the Marine Corps community — Full Metal Jacket. The movie was an instant hit and, suddenly, veterans and active-duty service members of all ages started memorizing the film’s dialogue and working it into their daily conversations.
Although the film debuted more than 30 years ago, its epic storyline and unique characters contribute to today’s popular culture. Full Metal Jacket still manages to engage audiences, even after we’ve seen it a dozen times. Now, in the age of memes, Full Metal Jacket lives on.
Why isn’t he standing at the position of attention?
We, of course, choose Animal Mother.
Taking jabs at Pvt. Pyle never gets old.
Too bad his vacation didn’t end well…
“Ain’t war hell?”
He was the guest of honor.
So that’s what Animal Mother’s problem was. We were way off!
The 1st Expeditionary Civil Engineer Group provides theater-wide engineering technical services, light and heavy troop labor construction and repairs within the U.S. Central Command area of responsibility in order to engineer combat power and establish and sustain combat platforms for USCENTCOM and other joint forces.
Within the 1st CEG are the 577th Expeditionary Prime Base Engineer Emergency Force, or PRIME BEEF, and the 557th Expeditionary Rapid Engineer Deployable Heavy Operational Repair Squadron, or REDHORSE, both sister tenants consisting of two separate construction teams with separate projects at Al Dhafra Air Base, United Arab Emirates.
REDHORSE is a self-sustaining, mobile, heavy construction squadron, capable of rapid response and independent operations in remote, high-threat environments worldwide.
“We have teams all over the AOR building anything from taxiways on airfields to entire logistics support areas, to digging wells to provide water for bases in austere locations,” said Capt. Jared Erickson, 557th ERHS Al Dhafra AB site officer in charge.
Staff Sgt. Thomas Findlay, 557th Expeditionary Rapid Engineer Deployable Heavy Operational Repair Squadron engineering assistant, explains the foundation configuration during construction of airfield damage repair quipment warehouse, Dec. 23, 2018, at Al Dhafra Air Base, United Arab Emirates.
(U.S. Air Force photo by Tech. Sgt. Darnell T. Cannady)
“My team here on (Al Dhafra AB) is almost like a miniature mission support group,” added Erickson. “We have highly-skilled vehicle maintainers that keep our heavy equipment fleet running strong and a supply team that can acquire construction materials from around the world. We are a self-sustaining construction team that can build almost anything, anywhere.”
Two of the current projects the 557th ERHS are working on are a warehouse for airfield damage repair equipment and a new Patriot Missile site.
“We are building a 13,000-square-foot warehouse to store and protect (.7 million) worth of airfield damage repair equipment,” said Erickson. “Additionally, we are in the process of finalizing the new Patriot Missile site, including 15 different projects valued at (.8 million) for roads, launcher pads, sunshades, tents and an electrical distribution system.”
Senior Airman Dekota Newson, 577th Expeditionary Prime Base Engineer Emergency Force heavy equipment operator, remove excess cement from the foundation system to support a build during construction, Dec. 23, 2018, at Al Dhafra Air Base, United Arab Emirates.
(U.S. Air Force photo by Tech. Sgt. Darnell T. Cannady)
The 577th Expeditionary PRIME BEEF Squadron provides a full range of engineering support required to establish, operate, and maintain garrison and contingency air bases.
Prime-BEEF forces maintain the necessary equipment and personnel to support fire emergency services; expedient construction; explosive incident response; emergency management; chemical, biological, radiological and nuclear response and many other specialized mission duties.
“The 577th EPBS is composed of Civil Engineering Air Force Specialty Codes, but have a separate role from base CE as we perform major construction and repair projects for (U.S. Air Forces Central Command),” said Capt. Paige Blackburn, 577 EPBS OIC of troop construction.
Currently, they are constructing a site by building an 18-foot tall mound and foundation to support a tower.
“The foundation system is made entirely from concrete and the site will have several miles of reinforcing steel rebar,” said Blackburn. “The tower and equipment weighs more than 120,000 pounds and is attached by large anchor bolts cast into the concrete piers. The tolerance of anchor bolt placement is extremely critical to ensure the tower frame will fit perfectly.”
Members of the 577th Expeditionary Prime Base Engineer Emergency Force pour cement into the foundation system to support a build during construction, Dec. 23, 2018, at Al Dhafra Air Base, United Arab Emirates.
(U.S. Air Force photo by Tech. Sgt. Darnell T. Cannady)
Projects such as this can be challenging and require the use of different techniques and skillsets to complete the task.
“Setting the anchor bolts perfectly was incredibly challenging,” added Blackburn. “To set this accurately required age-old techniques of steel tape, construction squares, basic trigonometry, true ingenuity and nearly all the ladders on base. Thankfully, we have Master Sgt. James Morgan, a Heavy and Construction Equipment expert Guardsman with 30 years of construction experience. The project involves a 15-person construction team.”
Other completed projects include a 320-room renovation totaling 0,000, a id=”listicle-2625336716″.4 million renovation of the Oasis Dining Facility, and several waterline, sewer line, and communication duct bank construction projects.
“(1st) ECEG is the preferred choice for projects that require a rapid construction completion date, and is also the safer option for construction that intertwines with sensitive and valuable information,” said Blackburn.
With the REDHORSE and Prime BEEF Squadrons providing their expertise throughout Al Dhafra AB, the base continues to improve for the next rotation of deployers and continuation of the mission.
Do you have what it takes to be one of the few, the proud, the danceable? In this classic from a few years back, Marines bust a move when their favorite jam, Carly Rae Jepsen’s ‘Call Me Maybe,’ comes on:
In November 2018, the Air Force targeted its personnel at bases in Europe with spear-phishing attacks to test their awareness of online threats.
The tests were coordinated with Air Force leaders in Europe and employed tactics known to be used by adversaries targeting the US and its partners, the Air Force said in a release.
Spear-phishing differs from normal phishing attempts in that it targets specific accounts and attempts to mimic trusted sources.
Spear-phishing is a “persistent threat” to network integrity, Col. Anthony Thomas, head of Air Force Cyber Operations, said in the release.
“Even one user falling for a spear-phishing attempt creates an opening for our adversaries,” Thomas said. “Part of mission resiliency is ensuring our airmen have the proficiency to recognize and thwart adversary actions.”
Sailors on watch in the Fleet Operations Center at the headquarters of US Fleet Cyber Command/US 10th Fleet, Dec. 14, 2017.
(US Navy Photo by Mass Communication Specialist Samuel Souvannason)
The technique has already been put into real-world use.
Just before Christmas in 2015, Russian hackers allegedly used spear-phishing emails and Microsoft Word documents embedded with malicious code to hit Ukraine with a cyberattack that caused power outages — the first publicly known attack to have such an effect.
In December 2018, the US Department of Justice charged two Chinese nationals with involvement in a decade-long, government-backed effort to hack and steal information from US tech firms and government agencies.
Their group relied on spear-phishing, using an email address that looked legitimate to send messages with documents laden with malicious code.
For their test in November 2018, Air Force cyber-operations officials sent emails from non-Department of Defense addresses to users on the Air Force network, including content in them that looked legitimate.
The emails told recipients to do several different things, according to the release.
One appeared to be sent by an Airman and Family Readiness Center, asking the addressee to update a spreadsheet by clicking a hyperlink. Another email said it was from a legal office and asked the recipient to add information to a hyperlinked document for a jury panel in a court-martial.
“If users followed the hyperlink, then downloaded and enabled macros in the documents, embedded code would be activated,” the release said. “This allowed the threat emulation team access to their computer.”
US Cyber Command.
(U.S. Air Force photo by Technical Sgt. Cecilio Ricardo)
Results from the test — which was meant to improve the defenses of the network as a whole and did not gather information on individuals — showed most recipients were not fooled.
“We chose to conduct this threat emulation (test) to gain a deeper understanding of our collective cyber discipline and readiness,” said Maj. Ken Malloy, Air Force Cyber Operations’ primary planning coordinator for the test.
The lessons “will inform data-driven decisions for improving policy, streamlining processes and enhancing threat-based user training to achieve mission assurance and promote the delivery of decisive air power,” Malloy said.
While fending off spear-phishing attacks requires users to be cognizant of untrustworthy links and other suspicious content, other assessments have found US military networks themselves do not have adequate defenses.
A Defense Department Inspector General report released December 2018 found that the Army, the Navy, and the Missile Defense Agency “did not protect networks and systems that process, store, and transmit (missile defense) technical information from unauthorized access and use.”
That could allow attackers to go around US missile-defense capabilities, the report said.
In one case, officials had failed to patch flaws in their system after getting alerts about vulnerabilities — one of which was first found in 1990 and remained unresolved in April 2018.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
The Army has successfully fired a 155mm artillery round 62 kilometers — marking a technical breakthrough in the realm of land-based weapons and progressing toward its stated goal of being able to outrange and outgun Russian and Chinese weapons.
“We just doubled the range of our artillery at Yuma Proving Ground,” Gen. John Murray, Commanding General of Army Futures Command, told reporters at the Association of the United States Army Annual Symposium.
Currently, most land-fired artillery shot from an M777 Towed Howitzer or Self-Propelled Howitzer are able to pinpoint targets out to 30km — so hitting 62km marks a substantial leap forward in offensive attack capability.
Murray was clear that the intent of the effort, described as Extended Range Cannon Artillery, is specifically aimed at regaining tactical overmatch against Russian and Chinese weapons.
“The Russian and Chinese have been able to outrange most of our systems,” Murray said.
Citing the Russian invasion of Ukraine as a “wake-up call,” Murray explained that Russian weaponry, tactics and warfare integration caused a particular concern among Army leaders.
A soldier carries out a mission on an M777 howitzer during Dynamic Front 18 at Grafenwoehr Training Area, Germany, March 8, 2018.
(Army photo by Warrant Officer 2 Tom Robinson)
“In Ukraine, we saw the pairing of drones with artillery, using drones as spotters. Their organizational structure and tactics were a wake up call for us to start looking at a more serious strategy,” Murray explained.
The Army’s 2015 Combat Vehicle Modernization Strategy specifically cites concerns about Russia’s use of advanced weapons and armored vehicles in Ukraine.
“The Russians are using their most advanced tanks in the Ukraine, including the T-72B3, T-80, and T-90. All of these tanks have 125mm guns capable of firing a wide range of ammunition, including anti-tank/anti-helicopter missiles with a six-kilometer range, and advanced armor protection, including active protection on some models,” the strategy writes.
ERCA is one of several current initiatives intended to address this. Accordingly, the Army is now prototyping artillery weapons with a larger caliber tube and new grooves to hang weights for gravity adjustments to the weapon — which is a modified M777A2 mobile howitzer. The new ERCA weapon is designed to hit ranges greater than 70km, Army developers said.
“When you are talking about doubling the range you need a longer tube and a larger caliber. We will blend this munition with a howitzer and extend the range. We are upgrading the breach and metallurgy of the tube, changing the hydraulics to handle increased pressure and using a new ram jet projectile — kind of like a rocket,” a senior Army weapons developer told Warrior Maven in a 2018 interview.
The modification adds 1,000 pounds to the overall weight of the weapon and an additional six feet of cannon tube. The ERCA systems also uses a redesigned cab, new breech design and new “muzzle brake,” the official explained.
“The ERCA program develops not only the XM907 cannon but also products, such as the XM1113 rocket assisted projectile, the XM654 supercharge, an autoloader, and new fire control system,” an Army statement said.
Soldiers fire an M777A2 howitzer while supporting Iraqi security forces near al-Qaim, Iraq, Nov. 7, 2017.
(Army photo by Spc. William Gibson)
As part of an effort to ensure the heavy M777 is sufficiently mobile, the Army recently completed a “mobility” demonstration of ERCA prototypes.
The service demonstrated a modified M777A2 Howitzer with an integration kit for the mass mock-up of the modified XM907 ERCA cannon at Yuma Proving Ground, Arizona.
“Their [user] concern is that when the self-propelled program is done they will be left with a towed cannon variant that they can’t tow around, which is its number one mode of transportation,” David Bound, M777ER Lead, Artillery Concepts and Design Branch, which is part of the Armament Research, Development and Engineering Center, or ARDEC, said in an Army statement in 2018.
The ERCA is currently being configured to fire from an M109a8 Self-Propelled Howitzer, using a 58-Cal. tube; the existing M109a7, called the Paladin Integrated Management, fires a 39-Cal. weapon.
ERCA changes the Army’s land war strategic calculus in a number of key respects, by advancing the Army’s number one modernization priority — long-range precision fires.
This concept of operations is intended to enable mechanized attack forces and advancing infantry with an additional stand-0ff range or protective sphere with which to conduct operations. Longer range precision fire can hit enemy troop concentrations, supply lines and equipment essential to a coordinated attack, while allowing forces to stay farther back from incoming enemy fire.
A 70-kilometer target range is, by any estimation, a substantial leap forward for artillery; when GPS guided precision 155mm artillery rounds, such as Excalibur, burst into land combat about ten years ago — its strike range was reported at roughly 30 kilometers. A self-propelled Howitzer able to hit 70-kilometers puts the weapon on par with some of the Army’s advanced land-based rockets — such as its precision-enabled Guided Multiple Launch Rocket System which also reaches 70-kilometers.
In a modern threat environment, wherein near-peer and smaller-level rivals increasingly possess precision-guided land weapons, longer-range C4ISR technology and drone weapons, increasing range is a ubiquitous emphasis across the Army and other services. Russia’s violations of the INF treaty, new S-500 air defenses, new Armata tanks and fast growing attack drone fleet — are all areas of concern among US Army weapons developers.
The T-14 Armata tank in the 2015 Moscow Victory Day Parade.
(Photo by Vitaly V. Kuzmin)
In fact, senior Army developers specifically say that the ERCA program is, at least in part, designed to enable the Army to out-range rival Russian weapons.
The Russian military is currently producing its latest howitzer cannon, the 2S33 Msta-SM2 variant; it is a new 2A79 152mm cannon able to hit ranges greater than 40km, significantly greater than the 25km range reachable by the original Russian 2S19 Msta — which first entered service in the late 1980s, according to data from globalsecurity.org.
Earlier in 2018, statements from the Ministry of Defence of the Russian Federation said that 2S19 Msta-S modernized self-propelled howitzers were fielded near Volgograd, Russia.
The 2S19 Msta-S howitzers are equipped with an automated fire control system with an increased rate of fire, digital electronic charts, ballistic computers and satellite navigation systems, the report says.
Therefore, doing the simple math, a 70km US Army ERCA weapon would appear to substantially outrange the 40km Msta-S modern Russian howitzer.
While senior Army weapons developers welcome the possibility of longer-range accurate artillery fire, they also recognize that its effectiveness hinges upon continued development of sensor, fire control and target technology.”Just because I can shoot farther, that does not mean I solve the issue. I have to acquire the right target. We want to be able to hit moving targets and targets obscured by uneven terrain,” the senior Army developer said.
In a concurrent related effort, the Army is also engineering a adaptation to existing 155mm rounds which will extend range an additional 10km out to 40km.
Fired from an existing Howitzer artillery cannon, the new XM1113 round uses ram jet rocket technology to deliver more thrust to the round.
“The XM1113 uses a large high-performance rocket motor that delivers nearly three times the amount of thrust when compared to the legacy M549A1 RAP,” Ductri Nguyen, XM1113 Integrated Product Team Lead.” “Its exterior profile shape has also been streamlined for lower drag to achieve the 40-plus kilometers when fired from the existing fielded 39-caliber 155mm weapon systems.”
Soldiers can also integrate the existing Precision Guidance Kit to the artillery shells as a way to add a GPS-guided precision fuse to the weapon. The new adapted round also uses safer Insensitive Munition Explosives.
This article originally appeared on Warrior Maven. Follow @warriormaven1 on Twitter.
As part of the newly passed COVID-19 relief legislation, lawmakers are demanding answers from U.S. intelligence agencies and the Defense Department on the potential existence of UFOs and other unidentified aerial phenomena.
The $2.3 trillion omnibus appropriations legislation passed last month includes the Intelligence Authorization Act for Fiscal 2021, which provides more resources toward investigation gathering and “strengthening open source intelligence” collection among the agencies, according to a release from Florida Republican Sen. Marco Rubio, who introduced the bill in June. The Senate passed the legislation in July.
Some of that information includes what the Pentagon, the Federal Bureau of Investigation and its counterparts know about unidentified aerial phenomena — also known as “anomalous aerial vehicles.” Lawmakers expect to see a report on the collected UFO data 180 days from the bill’s passage, according to the legislation.
News website Complex was first to report the details. The report will be unclassified, but will include a classified supplement.
Lawmakers are concerned that there is “no unified, comprehensive process within the federal government for collecting and analyzing intelligence on unidentified aerial phenomena, despite the potential threat,” which is why a sweeping report on all relevant information regarding UAPs is essential, according to the bill’s text.
Lawmakers want information on any UAPs that were found using geospatial intelligence, signals intelligence, human intelligence, or measurement and signature intelligence, regardless of which agency or service collected the data, the bill states.
The UFOs don’t have to be out of this world, either. The legislation requires information on any technologies China, Russia, Iran, North Korea or others may possess in this field, including “aerospace or other threats posed by the unidentified aerial phenomena to national security, and an assessment of whether this unidentified aerial phenomena activity may be attributed to one or more foreign adversaries,” it adds.
In April, the Pentagon officially acknowledged three incidents reported by NavyF/A-18 Hornet fighter pilots after years of speculation that pilots were encountering alien spacecraft during training missions.
The Defense Department that month published videos of the incidents — one taken in November 2004 and the other two in January 2015 — “which have been circulating in the public domain after unauthorized releases in 2007 and 2017,” officials said in a statement.
“After a thorough review, the department has determined that the authorized release of these unclassified videos does not reveal any sensitive capabilities or systems, and does not impinge on any subsequent investigations of military airspace incursions by unidentified aerial phenomena,” Pentagon spokeswoman Sue Gough said at the time.
The New York Times reported that pilots had sightings — and, in one instance, a near collision — while flying training missions off the East Coast between 2014 and 2015.
Then last August, Deputy Defense Secretary David Norquist officially created the Unidentified Aerial Phenomena Task Force, a Navy-led unit, to hunt down any pertinent encounters service members may have had with aerial objects that pose a threat to national security.
The U.S. government has looked into UFOs for years, most notably between 2007 and 2012 when the Pentagon began its Advanced Aerospace Threat Identification Program, an effort championed by then-Sen. Harry Reid, a Democrat from Nevada and the Senate majority leader at the time.
The program was meant to “pursue research and investigation into unidentified aerial phenomena,” the Defense Department said, motivated by events such as the 2004 “Tic Tac” incident, which was documented in one of the Navy’s released videos.
In that incident, F/A-18 pilots from the aircraft carrier Nimitz, operating off the San Diego coast, reported spotting a large, Tic Tac-shaped object that appeared to be floating without the assistance of an engine or exhaust plume.
According to the capabilities of a Finnish fire-suppression system, maybe so.
That system is called HI-FOG, developed by the Marioff Corporation. According to official handouts, the system doesn’t use halon gas, but instead uses water in a unique fashion to suppress fires. The system creates a fine mist of water, with droplets as small as 50 microns across.
The HI-FOG fire-suppression system creates a mist of water where the particles are as small as 50 microns.
This changes the game in a few important ways. Halon gas knocks out fires, but has been out of production since 1994. You see, halon is a chlorofluorocarbon, or CFC, and CFCs were banned to protect the ozone layer. That’s great news for the environment, but when people desperately need a non-toxic way to quickly snuff out a fire in a confined area (like a submarine), they’re mostly out of luck.
The fine water mist is designed to do the same thing as halon used to: knock out fires quickly. Using a mist of water brings about other benefits, namely the ability to replenish supply with seawater when necessary. The system also allows crews to stay in the compartment as the mist is dispensed to carry out damage control measures.
The system’s pumps can be operated by either a gas generator or electrical power. While we will never be able to know for sure whether this system could have saved the crew of ARA San Juan, it is safe to say it would have given them a fighting chance.
Spend any amount of time on or around an Army or Air Force post and you’ll be sure to find a number of beret-wearing service members around you.
Hell, you’re going to be greeted by a blue beret each and every time you get to an Air Force gate (SecFo HUA!) and, if you were on any Army post between 2001 and 2011, you saw black berets everywhere you went, as they were a part of standard Army uniform.
Got it — but what about the less commonly seen berets? The green, the tan, and the maroon?
This is what berets of all colors mean in the Army and Air Force.
Black — U.S. Army
A black beret is worn by all soldiers in service dress unless they are otherwise authorized to wear a different, distinctive beret.
Black — U.S. Air Force Tactical Air Control Party
A black beret is the official headgear of the Air Force TACP. They’re about as operator as you get in the Air Force without becoming pararescue or combat control.
Blue — U.S. Air Force Security Forces
The most common beret across all branches of service as of writing. Security Forces (the Air Force’s version of Military Police) wear the blue beret with every uniform whenever not deployed or in certain training.
Green — U.S. Army Special Forces
This is the cream of the crop of the U.S. Army. The green beret is the single most recognizable sign of a badass.
Grey — U.S. Air Force Survival, Evasion, Resistance, Escape
These guys teach most of the other badasses on this list how to survive in the worst conditions. That definitely qualifies them for their own beret.
Maroon — U.S. Army Airborne
Aside from the Army’s green beret, the maroon beret of Army airborne is one of the easiest to recognize.
These guys drop into any situation with complete operational capability.
Maroon — U.S. Air Force Pararescue
In the Air Force, the maroon beret means something completely different. While being Army Airborne is an amazing distinction, the Air Force Pararescuemen are truly elite.
The introductory course has one of the highest failure rates of all military schools and the ones that do complete it go on to become the kind of guy that you do not want to fight in a bar.
Pewter Grey — U.S. Air Force Special Operations Weather
These guys do weather in the most undesirable conditions. I know that may not sound very operator, but just take a quick look at the training they endure and the types of operations they conduct and you won’t ever question their beret again.
Tan — U.S. Army Rangers
The Army Rangers began wearing tan berets in 2001 when the Army made the black beret the standard headgear for the entire Army.
Prior to that, they owned the black beret.
Scarlet — U.S. Air Force Combat Control
The scarlet beret is the headgear of the U.S. Combat Controller. Their beret is one you’ll rarely see because they’re always on the go, doing what they were trained to do… which is classified.
Immediately after the birth of aviation, there was a race to beat records, improve techniques, and push aerial boundaries. Being the first female to break the sound barrier is just one of the many records that Jacqueline Cochran holds, solidifying her place in history as a pioneer of the Golden Age of flying.
Jacqueline Cochran was born Bessie Lee Pittman on May 11, 1906, in Muscogee, Florida. Growing up in poverty, by just six years old, she started working at her family’s cotton mill in Georgia. Her childhood was rough, but it ingrained in her a will and resolve that catapulted her in achieving personal goals.
A young Jacqueline Cochran on the precipice of her aviation career.
She went on to marry George Cochran at the young age of 14 and changed her name to Jacqueline Cochran. Her marriage didn’t last, but that didn’t stop her from making a name for herself in the business world. In the early 1930s, she decided to venture into becoming a beautician and, eventually, owned her own cosmetics company that lasted well into the 1970s.
Jacqueline Cochran simultaneously ran her successful cosmetic line during her aviation career.
However, it seemed that ordinary life was not suited for Cochran. She wanted to make a difference in the war efforts of the time and felt that flying would offer the hand-hold to do so. In 1932, her ambitions reached into the world of aviation and she began to train and study. After just three short weeks of instruction, she received her pilot’s license and set her sights even higher.
Above, Jacqueline Cochran in the cockpit of a Curtiss P-40 Warhawk.
Cochran obtained many prestigious titles, including being the first woman to win the Bendix Trophy during the Bendix Transcontinental Air Race. She set an international altitude and speed record while becoming the first woman to make a blind landing. She earned the Distinguished Service Medal for leading the Women’s Air Force Service Pilots (WAFS) and continued to set speed records for 15-, 100-, and 500-km courses after breaking the sound barrier in an F-86 Sabre in 1953.
Chuck Yeager championed for Jacqueline Cochran and supplied her with guidance before she broke the sound barrier.
In addition to all these impressive records, she had time to lend a hand to the advancement of female aviators when she gained command over the British Air Transport Auxiliary, consisting of a select group of female pilots. In the U.S., Cochran directed the Women Airforce Service Pilots (WASP) in 1942, which provided more than one thousand pilots to the armed forces.
At the time of her death in 1980, her persistence and drive for excellence attributed to her collection of more speed, distance, and altitude records than anyone in the world, male or female.
“Jackie was an irresistible force… Generous, egotistical, compassionate, sensitive, aggressive — indeed an explosive study in contradictions — Jackie was consistent only in the overflowing energy with which she attacked the challenge of being alive.”
Let’s be real: Six-pack abs are a pretty dumb fitness goal. First and foremost, having a stomach that has ridges is not a barometer of health. In fact, in many ways it is quite the opposite. To have six-pack abs you need to have somewhere around the order of 6% body fat. Sounds good, right? Not exactly. Extremely low body fat (that’s below 5%) can put a strain on the system, causing testosterone to drop, the immune system to struggle, brain fog, splotchy skin… the list goes on. In other words, this is a vanity goal.
So you still want to give one a go? We get it, that six-pack is aesthetically pleasing and make anyone look damn good in a swimsuit. But be prepared to work for it. There is a very high bar you’ll need to hit repeatedly for workout dedication and dietary discipline.
So the first step to a six-pack is watching what you eat, and sticking to lean meats, vegetables, and cutting out all sweets and most carbs. The second step is committing to an intense ab-focused strength-training routine — not the twice a week deal you do now, but three to four times a week, with determination and focus — to see your abs transform themselves. The good news: Many of the moves don’t require machines or extra weights, so you can do them in the convenience of your own home.
The final ingredient to building your six-pack is a solid dose of daily cardio. Developing your overall fitness will help train your body to use energy more efficiently, and teach it to start torching calories the minute you begin to move. And that’s key because you can have the strongest abdominals in the world, but if they’re covered with a layer of fat, you’ll never see them.
Follow this 7-point checklist to take your six-pack fantasy one step closer to reality.
1. Eat less fat, and more protein.
Protein helps your body build muscle and recover from tough workouts. It also has the highest thermogenic property of the various food categories (carbs, fat, etc), meaning pound per pound it requires more energy to burn, helping you lose weight faster.
2. Count your calories.
Yes, your meals should be filled with high-quality nutrients and low on processed crap. But at some point, a calorie is a calorie, and to lose weight, you need to take in fewer calories than you expend. The average guy needs about 2,500 calories to maintain his weight. Shoot for 200 less than that a day to help hit your target safely. (For easy reference, that means cutting out the bowl of chips before dinner, or skipping dessert.)
3. Pick exercises that hit multiple muscle groups.
Crunches and sit-ups have their place, but exercises that involve multiple muscle groups give you more bang for your buck. Two of the best ones, which should be performed to the point of temporary muscle failure (i.e., you cannot do another rep), are planks and reverse crunches.
Plank: Start lying face-down on the floor, torso propped up on your elbows. Engaging your core, raise your body up onto your forearms and toes, making sure your body forms one long line from shoulders to feet. Hold this position as long as you can, working your way up to 90 seconds.
Reverse crunches: Lie on the floor on your back, knees bent at 90 degree, feet raised several inches off the ground. Contract your abs and hike hips off the floor, keeping your spine rounded. Raise knees high toward the ceiling. Relax and repeat as many times as you can.
4. Make your cardio workouts more intense (and shorter).
Cardio is an essential component to getting your six-pack, because it speeds up the weight-loss process. Despite what you’ve probably read about moderate intensity cardio being the best method for burning fat (which is true), the fastest way to achieve overall calorie burn is HIIT (High Intensity Interval Training), which goes like this: 60 seconds of biking, rowing or sprinting as hard as you can, followed by 30 seconds of rest. Repeat 10 times.
5. Hanging leg raises.
Don’t be fooled by its name — hanging leg raises are one of the best abdominal workouts you can do. The move works those deep, lower abdominal muscles that basic exercises like crunches miss. Start by hanging from a bar, legs straight. Engage your core and raise both legs straight in front of you (if this is your first time, it’s likely you will not be able to lift them very high — that’s OK). Repeat until failure.
6. Prioritize hydration.
It’s true, all the water in the world isn’t going to make your abs pop overnight. But it’s also true that drinking at least 8 glasses of water (or other non-alcoholic, non-caffeinated beverages) a day helps boost your energy levels so you can commit to your next workout. It also helps prevent water retention, which can give your gut a bloated appearance.
Even though you’ll need to do some ab-specific exercises along with general strength and cardio work, you’ll see better results if you alternate the moves you do, as each one works the abdominals in a slightly different way. A few to add to your repertoire:
Pronated Leg Raises: Lie flat on your back, legs straight, hand tucked beneath your lower spine for support. Engage your abs and raise legs to about 45 degrees. Lower. Do 10 times.
V-Hold: Sit on floor, knees bent, hand tucked under your knees. Engage your core and slowly raise your feet off the floor several inches. Once you find your balance, extend your legs in front of you, creating a V-shape with your body. Hold 60 seconds.
Bicycle: This favorite of aerobic classes everywhere gets your heart rate up with working your obliques. Start on your back, knees bent, hands behind your head. Raise your head and feet off the floor and begin cycling your legs back and forth as it you re riding a bike. Bring opposite elbow to knee as you go. Do 60 seconds, rest 20 seconds, and go again.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
This week, airmen all over the world are finally able to don their super cool, super high-speed OCPs. Meanwhile, the Army has just one more year of ACUs before they have to be completely switched to the same pattern. Airmen are loving it, but soldiers have been reacting with a near-unanimous “are you f*cking kidding me?”
The airmen love it because they’re no longer in those ridiculous, tiger-stripe uniform. Soldiers hate it because, well, they’re cramping our style. If the Air Force starts claiming they were a part of the Army during the Pinks & Greens era to get in on that perfect getup (instead of that flight attendant costume), then we might have a problem.
What were we talking about again? Oh, yeah. Enjoy these memes.
The United States Air Force Air Demonstration Squadron Thunderbirds are scheduled to conduct a flyover during the national anthem performance at Super Bowl LIII, Feb. 3, 2019, over Mercedes-Benz Stadium, Atlanta.
“Supporting this event is a tremendous honor for the team and the U.S. Air Force,” said Lt. Col. John Caldwell, Thunderbirds commander and leader. “We look forward to showcasing the pride, precision and professionalism of our nation’s 660,000 Total Force airmen to football fans around the world.”
The Thunderbirds’ flyover, its first public event in 2019, will feature six F-16 Fighting Falcons, soaring over the Mercedes-Benz Stadium at the moment the final notes of The Star Spangled Banner are sung. They will take off for the Super Bowl LIII flyover from Dobbins Air Reserve Base, Marietta, Georgia.
The Thunderbirds last flew over the Super Bowl in 2017 at the NRG Stadium, Houston.
The Thunderbirds’ team is composed of eight pilots, four support officers, 120 enlisted airmen and three civilians serving in 28 Air Force job specialties. In 2019, the Thunderbirds are scheduled to perform at 65 air shows in 33 different locations all over the world.
Since the unit’s inception in 1953, more than 300 million people in all 50 states and 60 countries have witnessed the distinctive red, white and blue jets in thousands of official aerial demonstrations.