The Operational Camouflage Pattern uniform has found quite the new suitor, and his name is U.S. Air Force. The Air Force has become completely smitten with the OCP and has made no secret of its affection for the green- and desert-shaded garb and intends to adopt the uniform branch-wide in the coming years.
But when that change is finally made, airmen are sure to be happy. The OCP has some clear-cut advantages over the ABU; here are five of them.
5. Color and functionality
Green is better than blue (or grey or whichever color it may be classified as) for most military operations, especially overseas operations. There are very few arenas that favor a blue-and-grey mix over the natural blending of greens and browns. Also, it comes with glorious pockets.
Nothing says military quite like a uniform. Specifically, we’re talking about the uniformity of uniforms. With the proposed dismissal of the morale shirt (final-f*cking-ly), it’ll automatically become easier for units to maintain true uniformity.
Having one uniform saves the Air Force money. Removing the uniform swaps that take place during deployments or permanent changes of duty station means buying fewer uniforms, which means saving cash. That’s a lot of funds that can now be better spent — glow belts, anyone?
So, we just got $100,000 to buy new glow belts, guys! (USAF photo by Staff Sgt. Nathanael Collon)
The ABU’s predecessor, the BDU, was the official duty uniform (one that we shared with all our brother services) for nearly three decades. The ABU lasted for less than a decade. Maybe getting back in line with our brother services will lead to a longer lifespan for this next uniform iteration.
Veterans Month is a great time for newly transitioning service members or longtime veterans to be reminded that VA hires former service members not only because it’s the right idea but because it’s the smart idea. Here are five skills to highlight when applying for healthcare careers at VA.
Great leaders know how to step back and be team players. Remind an interviewer or recruiter that veterans understand the level of communication, trust, and responsibility needed to work effectively as a team. Veterans bring a sense of camaraderie to VA careers and the mission to serve and care for fellow veterans.
The U.S. military develops some of the most sophisticated technologies in the world. Veterans may be the first to adopt many of these innovations, well before they make it to the civilian market. Let interviewers know that veterans bring a high degree of technical skill and education to increasingly complex systems, a valuable asset when navigating cutting-edge healthcare technologies, building information systems that deliver benefits to veterans and creating novel solutions to address challenges in the largest healthcare system in the country.
Military members operate under some of the most stressful conditions imaginable. The military trains people to handle and cope with stress, a skill that translates to VA’s busy healthcare environment. VA’s crew of former basic medical technicians, combat medic specialists, basic hospital corpsmen or basic health services technicians use skills learned in service to care for fellow veterans as Intermediate Care Technicians, for instance. Former military personnel are ideal colleagues for busy days when things don’t go as planned.
4. Problem solving
Work in the military is often dynamic and unpredictable. Highlight for job interviewers the military-tested ability to think quickly in changing circumstances, create solutions to surmount obstacles and safely complete the mission.
During service, military members formed working relationships and friendships with fellow U.S. service members from many different backgrounds. In fact, the veteran population is even more diverse than the U.S. population as a whole. veterans should highlight ability to speak another language or anything that helps connect with veteran patients in a special way that might set them apart from other candidates.
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
Earlier this year, a French publisher had to issue an apology after a huge social media backlash emerged against their undergraduate-level history textbook which claimed that the attacks on 9/11 were “orchestrated by the CIA.” “This phrase which echoes conspiracy theories devoid of any factual basis should never have been used in this work,” the publisher said. “It doesn’t reflect the editorial position either of Ellipses publications or the author.”
Despite the incredible oversight of the publisher, it’s worth noting that the French have stood in solidarity with the United States in remembering 9/11 with a temporary memorial on its 10th anniversary. However, other nations across the free world have erected permanent memorials. After all, 9/11 began the War on Terror that freedom-loving countries have been fighting for 19 years. Here are some memorials that stand out.
(Dr. Avishai Teicher—Public Domain)
1. 9/11 Living Memorial Plaza—Jerusalem, Israel
Opened in 2009, the 9/11 Living Memorial Plaza is a cenotaph remembering and honoring the victims of the attacks. It measures 30 feet tall and is made of granite, bronze, and aluminum. A piece of melted steel from Ground Zero forms part of the base on which the monument rests. The names of all the victims, including five Israeli citizens, are embedded on metal plates and placed on the circular wall. It is also the first and only monument outside of the United States to list all the names of the nearly 3,000 victims of the attacks.
(Memoria e Luce)
2. Memory and Light—Padua, Italy
Inaugurated on the 4th anniversary of the attacks, Memoria e Luce, as it’s known in Italian, was a gift from the United States to the Italian city of Padua. It features a six meter long, twisted steel beam recovered from Ground Zero. The structure in which it is housed mimics an open book and is reminiscent of the facades of the Twin Towers. The book is also open in the direction of the Statue of Liberty, further cementing the relationship between our two nations.
(SINCE 9/11 Charity)
3. Since 9/11—London, England
Throughout the War on Terror, Britain has been one of our strongest allies in combating those who wish harm on the West and the free world. Located at the Queen Elizabeth II Olympic Park, the memorial sculpture was a gift from the Port Authority of New York and New Jersey to the United Kingdom. It is made entirely out of steel recovered from Ground Zero. The memorial is cared for by the SINCE 9/11 charity. Founded on the 10th anniversary of the attacks, the charity’s focus is educating British students on 9/11 to “ensure that the legacy of 9/11 is one that builds hope from tragedy.”
4. Twin Towers and Lost Dogs Monument—Ontario, Canada
Located in the Beautiful Joe Heritage Society Park, this stone sculpture represents the Twin Towers. The towers rest on a pentagonal base and honors both the human and canine rescuers who took part in the search and rescue effort following the attacks on the World Trade Center and the Pentagon. The memorial is particularly dedicated to a Yellow Labrador police canine named Sirius who died in the collapse of the South Tower. The plaque on the memorial reads, “This plaque honors the devotion and bravery shown by the many K-9 police units during the search, rescue, and recovery of victims of these attacks. Their heroic deeds will not be forgotten.”
5. Donadea 9/11 Memorial—Donadea, Ireland
Dedicated in 2003, the Donadea 9/11 Memorial was crafted by a local stonemason and sculptor. The structural representation of the Twin Towers features the names of victims inscribed on the stone. Though it serves as a memorial to all 9/11 victims, it is dedicated to Irish American firefighter Sean Tallon, whose father was born in Donadea. Tallon was a Corporal in the USMC Reserves and probationary firefighter at Ladder 10, the fire station directly across from the World Trade Center. He was one of the first people on scene when the first plane hit and was killed when the towers fell.
After 9/11, Americans swore that we would never forget. The beautiful and touching memorials listed here show that good people around the world won’t forget either.
The commanding general of III Marine Expeditionary Force has ordered a stop to all MV-22 Osprey flight operations in Japan until safety procedures can be reviewed after one of the tiltrotor aircraft was forced to make an emergency shallow-water landing off the coast of Okinawa on Tuesday.
In a press conference in Okinawa following the incident, Lt. Gen. Lawrence Nicholson said the aircraft had been conducting aerial refueling operations over water when the rotor blades hit the refueling line, causing damage to the aircraft.
“After the aircraft was unhooking, it was shaking violently,” Nicholson said, according to a III MEF news release. “The pilot made a decision to not fly over Okinawan homes and families. He made a conscious decision to try to reach Camp Schwab … and land in the shallow water to protect his crew and the people of Okinawa.”
All five Marine crew members aboard the Osprey were rescued from the aircraft and taken to the naval hospital at Camp Foster for treatment following the crash. According to the release, three have been released, and two remain under observation. Their current condition was not described.
III MEF officials said a salvage survey is being conducted to determine how best to recover the damaged Osprey safely, while protecting the environment. An investigation into the incident is ongoing.
During the press conference, Nicholson thanked the Japan Coast Guard and the Okinawan police for their assistance in responding to the crash.
“I regret that this incident took place,” Nicholson said. “We are thankful for all the thoughts and prayers the people of Okinawa gave to our injured crew.”
The Marines’ use of the Osprey on Okinawa has long been a point of contention among residents, many of whom fear that the aircraft might be especially prone to crashes given its history of deadly incidents in its early days. When additional Ospreys arrived at Marine Corps Air Station Futenma in 2012, locals held protests to oppose the move.
This is the second time in four months that Nicholson has ordered an operational pause for aircraft in Japan. In September, he ordered AV-8B Harriers in the region to temporarily halt operations after one of the aircraft crashed off of Okinawa.
It’s 1 a.m. again, and I’m wearily crawling into bed hours after my partner.
This is the effect of “Apex Legends” on my life — the latest major Battle Royale game to demand the attention of tens of millions of players. Since “Apex Legends” arrived in early February 2019, it’s become the standard background game in my life.
Unlike “Fortnite” or “PlayerUnknown’s Battlegrounds,” “Apex Legends” has its hooks in me deep and I don’t foresee them letting go anytime soon. Here’s why:
There are ziplines in “Apex Legends” that defy the laws of physics in delightful ways.
1. “Apex Legends” feels better to play, from gunplay to movement to strategy, than any other Battle Royale game available.
Everything about the act of playing “Apex Legends” feels good, and the more I dig into the game, the more I find to love.
The simple act of moving around is so thoroughly, thoughtfully detailed that it bears praising.
Here’s a very basic overview: Every character moves at the same speed, whether walking or running. While running, you can push the crouch button to slide — this offers you a minor speed boost if you’re on flat or sloping ground. Every character can jump, and if you hold jump while leaping into a wall you’ll clamber up the wall.
It’s a very simple set of rules, but the way that “Apex Legends” makes all movement feel so fluid and smooth is remarkable. It’s perhaps the most impressive aspect of “Apex Legends”: The game simply feels good to move around in. The same can’t be said for any other Battle Royale game.
2. It’s a tremendously detailed game, despite being straightforward and accessible to anyone.
Allow me an example: For the first few weeks, I rarely used hip-fire (shooting without aiming down the sights). Why would I do that if I could aim more carefully by aiming with a sight?
It turns out there’s a massive benefit to using hip-fire shooting in “Apex Legends,” and blending your shooting between aimed shots and hip-fire is a crucial component to successful play. Due to the relatively accurate spread of fire, hip-firing is critical for winning close-quarter fights with most weapons in “Apex Legends.”
That’s one tiny detail of myriad tiny details that make every little thing you do in “Apex Legends” feel so good. It’s actually my favorite component of the game: I’m still learning finer nuances of each specific weapon, of how to move through the environment more swiftly, of how to reach a place I didn’t know I could.
It’s a game that still feels remarkably fresh to me even after dozens of hours played.
The full “Apex Legends” island.
(“Apex Legends”/Electronic Arts)
3. The way players can interact with the extremely detailed world in “Apex Legends” is a testament to its excellent world design.
On our way to the next circle, my friend pinged a location for me to see — a tiny little hole he’d discovered that could be used to sneakily get away in a desperate Skull Town fight.
It was the most recent discovery he’d made after over 100 hours spent running, sliding, and shooting through the single map in “Apex Legends.”
There are dozens of these little quirks to the map, and it’s clear that an absurd amount of attention was given to exactly how each area of the map was laid out. There are always more angles to take, or ways to flank enemies, or a carefully placed boulder that’ll have to serve as cover — the hands of the game’s development team are all over the map if you look close enough.
“Fortnite” recently added a bus that acts a lot like the Respawn Beacons in “Apex Legends.”
4. “Apex Legends” is the evolution of Battle Royale — every other game in the genre feels old by comparison.
Watching a video recently of a popular Twitch streamer playing “PlayerUnknown’s Battlegrounds,” I was struck by how stiff it was. Movement had no sense of weight to it, and the sound of the player running made it look like they were tiptoe-running across a field.
Frankly, it looked outdated and unpolished compared to “Apex Legends.”
The closest any Battle Royale game gets, in terms of movement and gunplay and feel, is “Call of Duty: Blackout.” It’s quick, and has solid gunplay, and there are some interesting gameplay twists that make it unique. But it is inherently a “Call of Duty” Battle Royale mode, with all the baggage that comes with — movement isn’t very fluid, and guns mostly sound like toys.
And that’s before we start talking about the respawn system, or ziplines, or the pinging system, or dropships, or care packages, or the jumpmaster system, or any of the other dozen innovations that “Apex Legends” brings to the Battle Royale genre. It adds so much new stuff that it feels like a full step forward past every other game in the genre.
Level 1 Shield here!
5. The ping system!
It’s hard to overstate how impressive the ping system is in “Apex Legends.” It should be the number one takeaway for any game developer working on a new multiplayer shooter.
The idea is simple: See an enemy? Tap the right bumper on your gamepad, and your character will call out those enemies and even mark their last movement for your teammates. See ammo your teammate needs? Tap the right bumper! It’s a brilliant, robust system for “spotting” various things — from items to enemies.
Smarter still, that system is contextual. If you’re looking at a level-three helmet and “spot” it, your character shouts out, “Level-three helmet here!” and marks it for your teammates. It’s this system that enables teammates to communicate a wealth of information without having to literally speak to strangers.
The spotting system cannot be overstated in its importance — it’s such a smart innovation that I outright expect it to show up in most multiplayer shooters going forward. It better!
Even with a sight, shooting someone from this distance with an Alternator is a tricky proposition.
6. It’s the best shooter of any Battle Royale game — shooting specifically.
The team behind “Apex Legends” has a serious pedigree behind it, having created the “Call of Duty” series and the “Titanfall” series.
It’s no surprise, then, that the shooting in “Apex Legends” feels so good — it’s from developers who more or less set the standard in video-game shooting.
To this end, bullets fall appropriately over a distance. Gunshot sounds are directional. Headshots feel substantial, and submachine guns feel like high-powered BB guns.
The shooting looks, feels, and sounds as good or better than the best shooting games, from the latest “Call of Duty” to “Destiny 2.”
This may sound obvious but, in the most popular Battle Royale games, the shooting is pretty terrible. “Fortnite” has notoriously lackluster shooting mechanics. The only great Battle Royale shooter is “Call of Duty: Blackout,” and that shooting is held back by the relatively stiff movement of the game.
7. Since each Legend has their own abilities, learning how to mix those abilities with your friends is a blast.
In “Fortnite,” every character you play as has the same abilities. It’s a third-person shooter with building mechanics, and every avatar — visuals aside — is identical.
The same can be said for “PlayerUnknown’s Battlegrounds” and the Battle Royale mode in “Call of Duty: Black Ops 4.”
But in “Apex Legends,” each player has unique abilities. There are various “classes” of characters — soldiers, tanks, healers, etc. — and various specialties within each class. In this way, “Apex Legends” is more similar to “Overwatch” than its direct competition.
And blending those characters into a team made up of complementary players is part of the delight of “Apex Legends.” Better yet: The game’s developer, Respawn Entertainment, has already added one new character, Octane. And more are promised for the future.
So, what are these powers? They range from the ability to conjure a healing drone that can heal multiple teammates at once, to a grappling hook for reaching high places, to the ability to deploy noxious-gas containers. Using Bangalore’s smoke grenade combined with Gibraltar’s air strike ultimate is one combination I’ve been particularly enjoying.
Since it’s still early days for “Apex Legends,” many of the best ways to use various abilities are still shaking out. And that’s thrilling! There’s a “meta” to “Apex Legends” that is deeper and smarter than games like “Fortnite.” It feels like there are many ways to win, with a variety of different team setups, rather than a “best” way to win. And that leads to the kind of experimentation that keeps the game fresh.
Picking up wins with friends is absolutely delightful.
8. Playing with friends is critical, and makes the game so much more enjoyable.
I’ve had lots of good matches of “Apex Legends” with total strangers. I’ve won many games where my teammates and I never spoke a word, using only the in-game pinging system to communicate while moving from fight to fight. It is entirely possible to play this game with strangers and have a blast.
But nothing is better than playing with friends, using both your voice and the game’s pinging system to detail your words. Saying “Enemies right here” and pinging the location at the same time is a great way to immediately convey complex information to your teammates. Even better is the tactical planning you convey to each other afterward as you head into battle. “I’ll take left flank,” for instance, or “Getting height” — common refrains while sneaking up on an opposing squad.
Better still, you learn each other’s strengths and compliment each other’s chosen character. You laugh at each other’s faults and call out items you know friends are looking for — yes, I’m always looking for an R-301. Thank you for remembering!
It’s why I’ve been staying up way past my normal bedtime almost every day to play more “Apex Legends.” It’s the best game that’s come out this year by a longshot, and by far the best Battle Royale game available.
During a discussion at the Aspen Security Forum on July 21, Army Gen. Raymond Thomas, head of US Special Operations Command, cited estimates saying that the US-led fight against ISIS had killed 60,000 to 70,000 ISIS militants.
It is not the first time US military officials have given estimates for ISIS body counts — Thomas himself cited a similar number in February — but those estimates have been made despite doubts among military leaders and government policymakers about their accuracy and usefulness.
When asked about the whereabouts of ISIS leader Abu Bakr al-Baghdadi, Thomas downplayed the ISIS leader’s influence and said that while Baghdadi’s fate is currently unknown, “we will get him eventually.”
To underline his point, Thomas elaborated on the damage done to ISIS’ personnel network.
“I mean, everyone who worked for him initially is dead or gone. Everybody who stepped to the plate the next time, dead or gone,” Thomas said. “Down through a network where we have killed in conservative estimates 60,000 to 70,000 of his followers, his army. They declared an army, they put it on the battlefield, and we went to war with it.”
Those comments come several months after Thomas claimed that more than 60,000 ISIS fighters had been killed since the campaign against the group started in summer 2014.
“I’m not into morbid body counts, but that matters,” he said in February, speaking at the National Defense Industrial Association’s Special Operations/Low Intensity Conflict conference. “So when folks ask, do you need more aggressive [measures], do you need better [rules of engagement], I would tell you that we’re being pretty darn prolific.”
Body counts — which earned scorn during the Vietnam War — are considered a dubious metric by which to measure the success of a military campaign, particularly ones against groups like ISIS. It is typically hard to estimate how many fighters such groups have, and it is not always clear how many have been killed during military engagements.
In 2014, an observer group estimated the terror group had 100,000 fighters. The Pentagon said in summer 2016 that it had just 15,000 to 20,000 fighters left in Iraq and Syria.
The February number given by Thomas was not much higher than the 50,000 ISIS-dead estimate made by US officials in December. But the December number given by US officials was twice as high as the figure cited by UK Defense Minister Michael Fallon that same month.
And the figure cited by Thomas on July 21 was only slightly higher than what he said in February, despite the increased intensity of anti-ISIS operations in Iraq and Syria in the intervening months.
Air operations against ISIS in Iraq and Syria increased significantly after Trump took office in January, with military leaders emphasizing an “annihilation campaign” aimed at eliminating ISIS fighters.
But those air operations appear to have caused a considerable increase in civilian deaths.
The US government reversed its policy on body counts several times during the wars in Iraq and Afghanistan, and numbers given by the government have been undercut or criticized by civilian and military personnel alike.
“My policy has always been, don’t release that kind of thing,” Chuck Hagel, who served as secretary of defense from 2013 to 2015, told CNN in December 2016. “Body counts, I mean, come on, did we learn anything from Vietnam?”
Wojtek endeared himself to members of a Polish army unit in 1942 when he alerted them to the presence of a spy in their camp.
The Polish soldiers, who were released by Russia after the German invasion in 1941, were passing through the Middle East on their way back to Europe. Picking up new members on such a trip wouldn’t be unusual, but Wojtek’s case was a little different, because he was a bear.
Wojtek, whose mother is thought to have been shot by hunters, was bought by Polish soldiers while they were in Iran and eventually joined what would become the Polish II Corps’ 22nd artillery supply company in 1942.
He continued with them through Iraq and into Egypt.
To board a ship to Europe in 1943, Wojtek needed to be a soldier, so the Poles formally enlisted him as a private — with his own pay book and serial number.
Wojtek, who eventually weighed well over 400 pounds, also got double rations.
The badge of the 22nd Artillery Support Company of the 2nd Polish Corps.
“He was like a child, like a small dog. He was given milk from a bottle, like a baby. So therefore he felt that these soldiers are nearly his parents and therefore he trusted in us and was very friendly,” Wojciech Narebski, a Polish soldier who spent three years alongside Wojtek during the war, told the BBC in 2011.
They also shared a name — Wojtek is a diminutive form of the name Wojciech, which means “happy warrior.”
Now Wojtek’s story is being documented in an animation feature by Iain Harvey, an animator and the executive producer of the 1982 adaptation of Raymond Brigg’s children’s story “The Snowman,” which was nominated for an Oscar and is still shown every year at Christmas on British television.
The bear smoked, drank, and wrestled with soldiers
When he was told about Wojtek, Harvey thought the story was “pure fantasy,” he told the Times of London this week. “It’s fantastic to have a piece of magic that’s real.”
Wojtek, who eventually rose to the rank of corporal, became a mascot for his unit.
Soldiers would box and wrestle with the bear, who was also fond of smoking and drinking. “For him one bottle was nothing,” Narebski told the BBC. “He was weighing [440 pounds]. He didn’t get drunk.”
He was trained not to be a threat to people and was “very quiet, very peaceful,” Narebski said. But he didn’t get along with another bear and a monkey that were also adopted by the soldiers.
Wojtek was a source of good cheer for the unit, Narebski told the BBC. “For people who are far from families, far from their home country, from a psychological viewpoint, it was very important.”
But he was more than good company during the fighting in Italy.
A British soldier at the Battle of Monte Cassino said he was surprised to see the six-foot bear hauling artillery shells to resupply Allied forces. The company’s patch also featured Wojtek carrying a shell.
Filmmakers released a documentary about Wojtek in 2011. Harvey’s project, “A Bear Named Wojtek,” has secured funding from Poland, but he is still seeking a British partner, telling The Times that he would contact Channel 4 and the BBC as well as companies like Netflix.
Harvey’s project is being set up for release on the 75th anniversary of Victory in Europe Day on May 8, 2020.
According to The Times, it will take 30 animators roughly a year to produce the 30-minute film, hand-drawing each scene on a tablet.
Narebski last saw Wojtek in April 1945, before the Battle of Bologna in Italy.
Once his unit was demobilized in Scotland, the bear was resettled at the Edinburgh Zoo.
A monument to Wojtek in Krakow.
Former members of his unit often visited him at the zoo, where he lived until his death in 1963 at age 21.
Narebski returned to Poland but had trouble keeping in touch with his former comrades — both human and bear — because of restrictions put in place by the Polish government.
He never forgot about Wojtek, however.
“It was very pleasant for me to think about him,” Narebski told the BBC. “I felt like he was my older brother.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
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.
On that rare occasion in your service, you might have run into a fellow trooper who, after reflection, could be called a “saint” for his or her selfless courage and commitment to duty.
And while very few of a martial bent wind up actually becoming saints, one Civil War veteran is being considered for canonization by the Catholic Church for his devotion to duty.
Joseph Dutton was a veteran of the American Civil War. He left the United States for Hawaii in his mid-40s, arriving in Honolulu with nothing but the clothes on his back. He spent the remainder of his life in a leper colony trying to eclipse his past mistakes “in his own eyes and in the eyes of God.”
When Brother Joseph Dutton died in March 1931, former President Calvin Coolidge said:
Whenever his story is told men will pause to worship. His faith, his work, his self-sacrifice appeal to people because there is always something of the same spirit in them. Therein lies the moral power of the world. He realized a vision which we all have.
Dutton joined the Union Army in April 1861 as a private in the 13th Wisconsin Volunteer Infantry. The Vermont native moved to Wisconsin when he was just 4 years old. By age 18, he was enlisting to fight in the Civil War.
Though his regiment didn’t fight in any major battles during the war (only five men of the regiment were killed), it served faithfully in garrison duty and battled guerrillas until the end of the war. Dutton was recognized as a “dashing daredevil” and one “of the best and bravest officers in the army,” rising to the rank of regimental quartermaster sergeant and then lieutenant.
Dutton’s life was not so prosperous after the war. He performed the gloomy duty of supervising the disinterment of soldiers who were buried in unmarked graves and relocating their remains to national cemeteries. He married in 1866, but it ended in ruin when his wife cheated on him and they divorced.
In April of 1883, the former army officer turned 40 and decided he needed a change in his life. He was baptized in the Catholic Church of St. Peter’s in Memphis and took the name Joseph after his favorite saint, dropping his birth name of Ira. He lived in the Abbey of Gethsemani in Kentucky for two years, committed to a vow of silence and ascetic living.
Although he was content living his life in isolation at Gestsemani, Joseph wanted to commit the remainder of his years to helping others. He explained his motivation when he wrote:
“I wanted to serve some useful purpose during the rest of my life without any hope of monetary or other reward. … The idea of a penitential life became almost an obsession and I was determined to see it through.”
He was inspired to travel to Hawaii after reading about Father Damien and his work with lepers at Kalaupapa. He arrived at Honolulu from San Francisco in July of 1886 to offer his services to Father Damien de Veuster.
Hawaiians infected with leprosy or suspected of it were rounded up by the authorities and dumped into this remote settlement over the preceding decades. The leper settlement on the island of Molokai was located at the base of a range of sea cliffs bordering the ocean that formed a natural barrier from the outside world. Father Damien transformed the lawless settlement into a sanctuary that provided comfort, medical needs, and a place to worship for the infected.
The priest took the 43-year-old wanderer under his wing without hesitation. Damien had been infected with leprosy while serving the settlement for over a decade and was in desperate need of an assistant and a successor. He would be dead only three years later.
Dutton worked “from daybreak to dark” as he cleaned and dressed wounds of “all of the type that leprosy inflicts on mankind.” Dutton was as unconcerned with being infected as Father Damien was. One account said of Dutton, “leprosy had no power to instill fear in his mind.” When Damien died in 1889, Dutton took over as his successor and continued to tirelessly carry out his work.
Despite the isolation of the settlement, word of Dutton’s story reached the United States. Presidents Theodore Roosevelt, Warren G. Harding, Calvin Coolidge, Hebert Hoover and Franklin D. Roosevelt all praised him in writing. Franklin D. Roosevelt stated that he should “be raised up for the view and emulation of many others.”
President Theodore Roosevelt ordered sixteen Navy battleships sailing to Japan to redirect their course in July of 1906 and pass in sight of the settlement to pay homage to the worldly saint.
With the outbreak of World War I, Dutton wrote President Woodrow Wilson and offered his services by organizing “a few hundred of the old veterans” from the American Civil War to form a sharpshooter unit. This was politely declined by President Wilson, but his offer did not go unappreciated. Dutton remained a lifelong American patriot even though he never returned to the United States.
Dutton died in March of 1931 at 88. He was buried in the Saint Philomena Catholic Church Cemetery of Hawaii, and was mourned by many. The army veteran who devoted a portion of his life serving his country and the other half serving others never saw himself as a modern-day saint.
In the years before his death, he wrote: “These writers make me out a hero, while I don’t feel a bit like one. I don’t claim to have done any great things; am merely trying, in a small way, to help my neighbor and my own soul.”
The day started like any other Thursday fly day. We briefed, put on our flight gear and stepped to the jets. Startup, taxi, takeoff and departure to the airspace all went as planned.
Upon reaching the outer limits of Salt Lake City airspace, I felt the cabin pressurize, the air conditioning stop and a warning tone annunciate in my headset and on the panoramic cockpit displays.
While maintaining aircraft control and keeping a safe distance from my flight lead, I looked at my Integrated Caution and Warnings, or ICAWs, and saw that I had an “IPP FAIL” warning along with an advisory telling me that I was now using the auxiliary oxygen bottle instead of the Onboard Oxygen Generation System, better known as OBOGS.
In the F-35 Lightning II, loss of the Integrated Power Package, or IPP, means loss of OBOGS, cabin pressurization, cooling functions to many vehicle systems, backup generator power and numerous other functions.
From my emergency procedures training, I knew the first steps in the 11-step checklist were to descend below 17,000 mean sea level, manually turn on the backup oxygen system, bring the throttle to idle for five seconds and actuate the flight control system/engine reset switch. These critical steps made sure I wasn’t exposed to any physiological effects from the cabin depressurizing or losing the OBOGS and hopefully reset the IPP without further troubleshooting.
A US Air Force F-35A from the 421st Fighter Squadron at Hill Air Force Base in Utah, takes off during Operation Rapid Forge at Spangdahlem Air Base, Germany, July 18, 2019
(US Air Force photo by Staff Sgt. Jonathan Snyder)
Unfortunately, these initial actions did not reset the IPP, so I radioed my flight lead to let him know what was happening. He confirmed that I had completed the initial checklist actions, gave me the lead and backed me up in the checklist. I saw no other abnormal indications other than the IPP warning, so I began the process to manually reset the IPP. At this time, there was no urgent need to land, so we maintained our flight plan to the airspace with hopes a successful reset would allow us to continue our mission.
I began the reset procedure, and after a few minutes, the IPP FAIL went away, indicating the jet believed I had a successful reset; however, things did not seem right in the cockpit. The air conditioning seemed weak and I did not feel or see the cabin pressurize as expected. Realizing this, I pushed my power up to military power, or MIL, and within a few seconds got a second IPP FAIL warning.
After the second failure, my flight lead and I concurred that we needed to return to base quickly. It was a warm day in September, and degraded aircraft cooling could be an issue. He took the radios and began coordinating with Salt Lake Center Approach while I finished up with the checklist.
I turned my cabin pressure switch to RAM, or ram air, which allows for outside air cooling for flight critical systems and also turned off my nonessential avionics to reduce the cooling load. We declared an emergency, approach cleared us to our normal recovery pattern and we began to prepare for landing at Hill Air Force Base, Utah.
A US Air Force F-35A, from the 421st Fighter Squadron, Hill Air Force Base, Utah, takes off at Spangdahlem Air Base, Germany, during Operation Rapid Forge, July 16, 2019.
(US Air Force photo by Airman 1st Class Kyle Cope)
As we pointed to our recovery point, another ICAW annunciated, indicating degraded cooling to my flight control system. This ICAW was expected when the IPP failed; however, when I opened the checklist, I initially went to the failed cooling page, which told me to land as soon as possible. I told my flight lead, we pointed directly to the field for a visual straight-in approach, and I began to dump fuel — something I should have considered prior to this point due to still having roughly 13,000 pounds of fuel; well above what I wanted to land with.
We switched to the supervisor of flying, or SOF, frequency and updated him on our plan. The SOF backed us up and made sure we were all on the same checklist. This was when I realized that I needed to reference the degraded cooling checklist, which was right next to the failed cooling checklist. It did not change our game plan, but it was something I could have handled better during the emergency procedure.
As I flew to a 5-mile final, my flight lead told me to focus on flying a good final and adhering to all normal checklists. The last thing either of us wanted was to make an emergency situation worse by flying a bad approach.
At 5-mile final, I put my gear handle down and the gear extended normally. Seconds after putting my gear down, I heard another warning tone and saw another ICAW, this time indicating some serious cooling issues had occurred to my voltage converters, which are critical for several aircraft functions that allow us to land. This ICAW starts a worst-case, 14-minute timer for gear, brake and hook actuation.
I did not have time to reference my checklist since I was already on 5-mile final, so I told my flight lead to confirm checklist steps with the SOF, primarily for immediate concerns and after-landing considerations. The landing was normal, and I elected to taxi clear of the runway and shutdown as soon as possible since I now had multiple cooling issues.
Crew chiefs with the 421st Aircraft Maintenance Unit work on an F35A Lightning II returning to Hill Air Force Base, Utah, after a two-month European deployment, July 31, 2019.
(US Air Force photo by R. Nial Bradshaw)
Overall, IPP FAILs are not common in the F-35, but they do happen from time to time and we train frequently to emergency procedures in simulators to handle them correctly. As a young wingman in a single-seat fighter, I learned — and confirmed — five good lessons that I believe are applicable for any airframe and pilot:
Always maintain your composure and accomplish each phase of flight or emergency procedures one step at a time.
Take your time and maintain control of your aircraft before digging into a checklist.
Use the resources around you to back up your diagnosis and decisions. This will allow you to focus on the highest priority tasks. In this case, I had an awesome flight lead who took the radios and trusted my ability to handle what I was seeing. The supervisor of flying backed me up on checklist management and our game plan, and Salt Lake Approach Control got us where we needed to go in an expedited manner.
Checklist management is critical, especially in a single-seat, single-engine aircraft with hundreds of different checklists. I believe this was something I could have done better as we made our recovery back to Hill AFB.
Once you are on final and prepared to land, focus on making a good approach and landing a bad aircraft, as to not make a bad situation worse. My flight lead did a great job reminding me of that and making sure my mind was in the right place as we approached final.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
The White House is warning the public to ignore rumors of a national quarantine for the novel coronavirus, which were circulated by erroneous text messages.
“Text message rumors of a national #quarantine are FAKE,” according to a March 15 tweet posted on the Twitter page of the National Security Council. “There is no national lockdown.”
Pentagon spokesman Jonathan Hoffman told defense reporters Monday that he “was not familiar” with any plans of using the U.S. military to enforce a national quarantine to contain the spread of coronavirus, officially known as COVID-19.
“I think the White House put out a statement that that was untrue and is not something that is under consideration at this time,” he said.
Social media has been flooded with virus-related rumors, many of which are being perpetrated by cybercriminals, according to U.S. Army Criminal Investigation Command.
CID officials are warning the Army community to be aware of “phishing campaigns that prey on would-be victims’ fear, while others capitalize on the opportunity created by hot topics in the news cycle,” according to a recent CID news release.
“The COVID-19 pandemic presents cybercriminals with a way to combine both into a dangerous one-two punch,” the release states.
Cybercriminals recently hacked the COVID-19 interactive map created by Johns Hopkins University, according to the release. “The hackers are selling copies of the interactive map as a malware tool used to steal passwords and user data,” it added.
CID officials recommend individuals avoid clicking on links in unsolicited emails, instant messages or text messages related to information on COVID-19.
One example came in an email with the subject line “Singapore Specialists: Coronavirus Safety Measures,” according to a story on Wired.com.
The email reads: “Dear Sir, Go through the attached document on safety measures regarding the spreading of corona virus. This little measure can save you,” according to the story.
The attached link is labeled “Safety Measures.pdf.”
CID officials put out a list of websites that have recently shown signs of malicious behavior detected by anti-virus software:
CID officials are reminding people to be alert and suspicious and take extra steps to verify the source before releasing any personal or financial information.
Cybercriminals may use a variety of approaches, such as claiming to represent the health department and offering vaccination or other testing against COVID-19, according to the release.
“The health department will not do this,” the release states. “This is a dangerous scam. If this happens, call your local police department immediately.”
The Federal Trade Commission has also identified scams that involve emails “claiming to be from the Centers for Disease Control and Prevention (CDC) or experts saying that have information about the virus,” according to the FTC website.
Any online offers for COVID-19 vaccines should be ignored, according to the FTC.
“There currently are no vaccines, pills, potions, lotions, lozenges or other prescription or over-the-counter products available to treat or cure Coronavirus disease 2019 (COVID-19) — online or in stores,” it states.
Other hoax tactics will sound silly to most people, but the CID advises caution if an individual claiming to be from computer support “tells you your computer is infected with corona virus and offers to repair it.”
“Your computer cannot be infected by corona virus,” the CID release states.
“Individuals should be suspicious of anyone who approaches or initiates contact regarding coronavirus; anyone not known, or with whom conversation was not initiated, who offers advice on prevention, protection or recovery — especially if they ask for money,” it adds.
Robert Downey Jr. just threw down the (infinity) gauntlet in front of his Avengers co-stars. Downey tweeted a picture of himself in between photos of Mark Ruffalo and Chris Evans. All three have mustaches, and Downey has a simple question: Who wore it best?
Ruffalo has a not quite pencil-thin, John Watters-esque lip sweater, Evans looks like he just pulled you over for doing 60 in a 55, and Downey looks just like Marc Maron, as one user pointed out. (Maron agreed.)
That’s to say that there were some strong opinions, but thankfully our world isn’t so dumb (yet) that people actually took this seriously. The Great Marvel Mustache debate was classic fun Twitter, so there were also plenty of animated gifs, memes, and general internet weirdness in the replies.
Even Ruffalo himself got in on the action. He whipped up a collage of himself rocking various ‘stache styles over the years. Or maybe he already had it ready to go, we honestly can’t say for sure.
Chris Evans has, sadly not yet weighed in, but we’re hoping to hear from him soon. Until then, he definitely has his defenders.
There are, at last count, a bajillion characters in the Marvel movies, and plenty of folks felt emphatically that Downey’s trio did not include the true Marvel mustache champion.
For our money, there is a correct answer, and we weren’t alone in making this selection. Several users replied with photos of the right guy, so without further ado, the greatest mustache in the Marvel Cinematic Universe obviously belongs to…
Now that we’ve settled that, it’s back to waiting to Endgame to finally hit theaters on April 26, 2019
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
US-led coalition airstrikes against ISIS in Iraq and Syria hit record levels in August, dropping 5,075 bombs during close-air-support, escort, or interdiction operations.
That was the highest monthly total recorded during Operation Inherent Resolve, the three-year campaign against ISIS.
The amount of bombs dropped in each of the first eight months of 2017 exceeded the total of any other month during the campaign.
The 32,801 weapons deployed by coalition aircraft through August 2017 is more than the 30,743 dropped all last year, which was the previous annual high for Operation Inherent Resolve.
The sustained uptick in bombing during the first months of President Donald Trump’s administration seems to fulfill his campaign promise to “bomb the s— out of” ISIS. But the increase in bombings is also likely driven by intense operations in Mosul and Raqqa, ISIS’ last major urban strongholds in Iraq and Syria, respectively.
Close-quarters fighting against determined ISIS militants in reinforced positions often necessitates close air support from Iraqi and coalition aircraft. (Not all aircraft active over Iraq and Syria are under US control, so the total number of weapons used is likely higher.)
Calls for airstrikes “would come from forces on the ground that an enemy’s been identified, say, in this house,” US Marine Corps Brig. Gen. Robert Sofge, director of the Combined Joint Operations Center in Baghdad, told Business Insider earlier this month. CJOC, as it’s called, liaises with Iraqi security forces and government officials and is one of two strike cells in Iraq that manage such engagements, Sofge said.
“The enemy’s been in a house, and that enemy’s firing from this structure,” Sofge said, describing a potential strike scenario. “So the first thing we do in a strike like that, we become aware of it, and we know where it is with great precision, 10-digit grids, down to the meter.”
Coalition personnel and their local partners have a database of “category-one structures” that they will avoid targeting because they have infrastructural or historic value, including religious centers or hospitals. ISIS fighters are known to make use of those structures for that reason, Sofge said.
“If it’s not that, it’s still a [category two] structure that we would have to go through a rigorous process to say, ‘Hey, this structure can be removed from its inherent protected status because of what’s going there on now. There’s fighters in there shooting at the Iraqi security forces.’ So first we establish that we can go engage with this thing,” Sofge told Business Insider.
“Then we apply a some fairly strict criteria of positive identification: How do we know who that is and what they’re doing, and we have multiple intelligence requirements — it can’t just be one thing; we have multiple indications that that is in fact what’s going on from that place,” he said, adding:
“And then we have a legal review that says that engaging this target comports with the laws of armed conflict and that engaging in these circumstances is permissible according to those laws, and once we’ve established all of those things we go to the government of Iraq and ask them for permission to strike that building, and they’ll say yes or no, and they do say both, depending on the structure. They do a pretty thorough review themselves.”
Sofge said coalition personnel will then, “within the bounds of proportionality,” do engineering analysis to see what will be damaged in a strike and what effect it would have on nearby structures. That’s followed by the weapon-selection process.
“We have an array of weapons available in support of the Iraqi security forces,” he said. “We’ll choose from among those and then use them in order to make sure that we do enough damage to kill the target and kill what it is that’s attracted the Iraqi Security Forces’ attention.”
Sofge, who stressed coalition forces’ efforts to avoid civilian casualties, said the actual process likely takes less time to complete than it does to describe, in part because of the experience they have doing it and because parts of it happen concurrently.
The US-led coalition’s air campaign against ISIS has attracted intense scrutiny for the number of civilian casualties it is believed to have caused.
According to Airwars, a UK-based independent monitoring group, between Trump’s inauguration and mid-July, more than 2,200 civilians appeared to have been killed in coalition airstrikes — almost as many as the 2,300 likely killed by coalition strikes under Obama.
That works out to 80 civilian casualties a month under Obama and 360 a month during the Trump administration.
Civilian deaths under Trump peaked in March, with nearly 700 confirmed or likely casualties. They have declined since June and July, when fighting in Mosul wrapped up.
Concerns about the air campaign were also piqued by reports the coalition had loosened its rules of engagement, allowing US and other coalition personnel on the ground to move closer to the front line and call in strikes and artillery fire directly, rather than going “through a whole bureaucracy and through Baghdad,” one embedded US adviser told the Associated Press at the time.
A coalition spokesman told the AP the rules of engagement had been “adjusted” in December, “empowering” more coalition forces “to call in airstrikes without going through a strike cell.”
The Pentagon contested that report, saying in March that overarching guidelines about such strikes had not changed, even as US personnel were being embedded at lower levels within Iraqi Security Forces units and appeared to be closer to direct combat.
Asked if the process to carry out strikes had changed during the fighting in Mosul, Sofge said “not appreciably,” adding that the process did see “refinements” regarding Iraqi permission for airstrikes.
“Some of the processes tend to be centralized, and in effort to decentralize them while still retaining the integrity of an Iraqi permission [it] was tweaked by the Iraqi government, not by the strike cells, as to who’s the Iraqi giving you the thumbs-up that the government has given permission,” Sofge told Business Insider.
“I know in some cases [it] was lowered a level in an effort to streamline the process so it was more effective to the fighters on the ground,” he added, “but there was no change from a coalition perspective in the process — only who was the person saying ‘yes’ to the strike on the Iraqi side.”
Such an adjustment may have given Iraqi commanders on the front line more say in when and where strikes took place.
The Iraqi government declared the liberation of Mosul in early July, though cleaning up munitions left there by the fighting could take a decade or more.
ISIS fighters remain in some pockets of Iraq, mostly in the north-central part of the country and in the far western desert.
Iraqi forces, backed by the coalition, have launched assaults on those positions in recent days.
In Syria, the months-long fight in Raqqa has gained ground, according to US Army Col. Ryan Dillon, a coalition spokesman.
More than 75% of the city is now cleared of ISIS fighters, he said on Thursday, adding that Syrian Democratic Forces, a mainly Kurdish force partnering with the coalition, “have made clear progress and we are seeing ISIS begin to lose its grip on their self-declared capital in Raqqa.”