Anyone who’s been hip to military media for the past few years probably knows the second largest air force in the world is the U.S. Navy’s air forces. What people may not know about is the old fleet of United States ships floating around out there with the prefix USAF instead of USS.
The U.S. Air Force has its own navy – but no, it is not the second largest navy in the world. The U.S. Navy isn’t even the second largest, by the way. More on that some other time.
Now, does the Air Force field anything that could actually rival the naval forces of another country? No, of course not. The Air Force Navy is a very specific fleet with very specific missions. For example the USAF Rising Star is the air service’s lone tugboat, used for the two months of the year that ships near Greenland’s Thule Air Force Base can access the port there – 750 miles north of the Arctic Circle, Thule is the northernmost deepwater port in the world.
The tugboat is needed during the critical summer resupply period on Greenland, aligning huge cargo ships, moving tankers into position, and helping pump fuel to the base. It also pushed icebergs away from the area in which these big ships operate.
The rest of the USAF’s current fleet operates in the Gulf of Mexico out of Tyndall Air Force Base, Fla. Tyndall is home to the 82d Aerial Targets Squadron, a unit that still flies the F-4E Phantom fighter plane. Only these converted F-4s have a special mission. Flying in groups of three, one acts as a chase plane and another two, unmanned drone planes flying with advanced countermeasures. These two are actually converted into drones and destined to be full-scale aerial targets for the Air Force. That’s where the ships of the USAF “Tyndall Navy” come in.
Tyndall’s three 120-foot drone recovery vessels are used in the Gulf of Mexico to recover the wrecks and assorted bits and pieces from the waters below the Air Force’s “Combat Archer” aerial target practice training area. At its peak, the USAF had a dozen or so ships in the water, each with a designated role in supporting Air Force operations. At one point, the Air Force had so many ships, the Coast Guard might have been envious.
The nuclear-powered aircraft carrier USS Enterprise (CVN 65) will be decommissioned on Feb. 3, marking the next step on her journey to the “Ship-Submarine Recycling Program” – what a 2012 National Review article dubbed a sanitized way of saying “the scrapyard.”
Her predecessor, the Yorktown-class carrier with the hull number CV 6, also was a victim of this alleged crime against naval history.
According to a report from the Virginian-Pilot, this sendoff will be a relatively private one, with about 100 people present. The 2012 “inactivation” ceremony saw over 12,000 people attend, according to a Navy release. At that ceremony, it was announced that CVN 80 would be the ninth U.S. Navy vessel to carry the name Enterprise. A CNN report this past April notes that construction of the new Enterprise, a Gerald R. Ford-class carrier, will begin in 2018.
According to the Navy’s command history of the Enterprise (so long that it took nine entries in the Navy’s online Dictionary of American Naval Fighting Ships), the ship saw her first action during the Cuban Missile Crisis – less than a year after she was commissioned. She then did Operation Sea Orbit in 1964, a cruise that circumnavigated the globe.
In 1965, the ship carried out the first of six combat deployments to the Vietnam War, carrying two squadrons of F-4 Phantoms, four squadrons of A-4 Skyhawks and assorted support planes.
Afghan pilots will soon be attacking Taliban forces with machine guns and 20mm cannons firing from airplanes in Afghanistan — flying U.S.-provided A-29 Super Tucano aircraft, Air Force officials said.
Loaded with weapons to attack Taliban forces and engineered for “close air support,” the A-29s are turboprop planes armed with one 20mm cannon below the fuselage able to shoot 650 rounds per minute, one 12.7mm machine gun (FN Herstal) under each wing and up to four 7.62mm Dillion Aero M134 Miniguns able to shoot up to 3,000 rounds per minute.
Super Tucanos are also equipped with 70mm rockets, air-to-air missiles such as the AIM-9L Sidewinder, air-to-ground weapons such as the AGM-65 Maverick and precision-guided bombs. It can also use a laser rangefinder and laser-guided weapons.
Four A-29s have been delivered so far as part of an effort to equip the Afghan Army with up to 20 aircraft, Heidi Grant, Under Secretary of the Air Force, International Affairs, told Scout Warrior in an interview.
“Afghan pilots have been training here and learning English in the U.S. A class of eight pilots recently graduated a class at Moody AFB. They are back in Afghanistan. My hope is that in the next month or so you are going to see them doing some close air support for their Army,” Grant added.
Close air support will enable the Afghan Army to better target and destroy groups of Taliban fighters in close-proximity to their forces, giving them a decisive lethal advantage from the air.
The Super Tucano is a highly maneuverable light attack aircraft able to operate in high temperatures and rugged terrain. It is 11.38 meters long and has a wingspan of 11.14 meters; its maximum take-off weight is 5,400 kilograms. The aircraft has a combat radius of 300 nautical miles, can reach speeds up to 367 mph and hits ranges up to 720 nautical miles.
The U.S. is buying them for the Afghans through a special Afghan Security Forces fund that Congress has appropriated, she explained. They are being built by Sierra Nevada out of Jacksonville, Fla. – an effort which brings jobs to the U.S., she added.
“They are right now doing top off tactics training. They trained here in the U.S. but they needed to get into country to do the top-off tactics training,” Grant said.
The presence of armed “close air support” aircraft for the Afghan Army could have a substantial combat impact upon ongoing war with the Taliban – who have no aircraft.
Also, the arrival of the air support comes at a time when some observers, military leaders and lawmakers are concerned about combat progress in Afghanistan, openly questioning President Obama’s plan to reduce U.S. forces from 9,800 to 5,500 by 2017. Outgoing CentCom Commander Gen. Lloyd Austin III and Sen. John McCain have been among those expressing concern.
At the same time, the presence of combat-changing air-attack ability for Afghan forces could engender a circumstance wherein the U.S. could reduce its presence without compromising ongoing progress in the war against the Taliban.
This is it, part 3. There’s some weird stuff on this list, but don’t make the mistake of overlooking something or you may miss out on that “1 weird trick” to more gains than you ever thought possible. I’m only partially joking, I give a very clear recommendation to help boost your own endogenously produced free testosterone…check it out below.
If your workout is typically less than an hour you literally don’t need this supplement.
(Photo by Sgt. Jonathan Wright)
Intra-workout (AKA something you need to take while training)
I’ll sum it up for you one more time just to really beat this horse harder (I hate horses after all).
If your workout is less than 90 minutes, it’s probably completely unnecessary.
If your workout is 90 minutes or longer a simple beverage of ~40 grams of fast carbs, like Gatorade, ~15 grams of protein, and electrolytes (AKA salt and potassium) like those provided in a Gatorade every hour at and after the 90-minute mark should satisfy your need.
Maybe there’s an intra-workout that satisfies that need more simply than some fruity flavored protein powder and a Gatorade. I’m not sure, I haven’t looked that deeply into it recently. If you have one that you like, tell me in an email at email@example.com, and I’ll include it in a future article on the best intra-workout supplements.
The one that seems to be purchased the most on bodybuilding.com contains no carbs and costs nearly dollars. That’s a bullshit product that completely misses the point/purpose of an intra-workout.
How to Increase Testosterone Naturally | Science Explained
This is a good time to talk about blends, proprietary recipes, and trademarked ingredients. If the supplement you are considering has any of these in them, DO NOT buy that supplement. These terms are just clever marketing and, more often than not are an excuse to hide the fact that the supplement is completely ineffective.
The specific testosterone support supplement I looked at in my bodybuilding.com search didn’t contain half of the vitamins/minerals that have been shown to have the most efficacy in boosting testosterone. It did have a bunch of unverified nonsense and herbal remedies in it like fenugreek, maca, and boron. I wouldn’t spend any money on this or any similar product for testosterone support.
If you truly have a testosterone deficiency, talk to your doctor about getting a no kidding testosterone cycle to help your medically recognized deficiency.
If you are simply trying to increase your testosterone because you think that’s good then try taking these with a dietary fat containing meal for at least a month to see if things change for you:
zinc (10–30 mg)
magnesium (200–350 mg)
vitamin D3 (50–75 mcg / 2,000–3,000 IU).
Buying those three should be much cheaper per serving than any nonsense that is 15 ingredients mixed together.
Of course you could just get this one from your diet.
Before I even get into Omega-3s ask yourself why you’re taking it. If it’s for joint health, then continue on. If it’s for heart health, stop and have a more in-depth conversation with your doctor. It seems that even though Omega-3 fatty acids have a positive effect on triglycerides and blood pressure they don’t actually seem to prevent cardiac events.
As far as joint health goes, the rule is simple. You want to be supplementing with 3 grams of combined EPA and DHA to get the effect you’re searching for. If the supplement you’re looking at has that serving size and no other nonsense in it, go for it.
Alternatively, you probably don’t need to supplement if you are eating fatty fish like salmon a few times a week. Make the decision for yourself. If you have access to salmon regularly, I don’t know why you’d waste your time taking more pills than you need.
Pssst… Tryin’ to get a pump?
(Photo by Sgt. Kevin Stabinsky)
WTF is this/why do you need it? Seriously, I want to know. If you take something that is specifically designed to give you a pump, email me at firstname.lastname@example.org and tell me why.
The pump stimulator I looked at had two ingredients that seem to be intended to do something:
Glycerol: It’s supposed to help your muscle cells to hold on to more water and therefore increase output. I found one weak paper on the topic. I’m not convinced. It will probably make you feel like you have a bigger pump since it’s allowing more water to be stored in your muscle…the only group I can see caring about this is bodybuilders. But even then, it may inhibit vascularity due to the increased water retention. TLDR: Meh.
A proprietary blend of something containing nitrate and who-knows-what-else. Stay away from trademarked or patented combinations like the plague. They lack evidence and efficacy (translation: it’s someone trying to pull the wool over your eyes.)
If you choose to achieve said calorie surplus using a mass gainer, then go ahead. All a mass gainer typically is just a butt-ton (or is it an ass-load? I always get them confused) of carbohydrates… Guess where else you can get carbohydrates. In just about every delicious food!
If you prefer the mass gainer over all other foods, I guess go ahead, weirdo. In my own personal experience of anyone, I’ve ever seen purchase mass gainer is that it sits on top of the fridge 80% full until it expires. Pretty sure that’s the definition of a waste of money.
Those are the 12 most commonly purchased categories of sports nutrition supplements purchased on bodybuilding.com. Chances are you’ve seen them in your local supplement store/megastore and considered purchasing one or all of them. Hopefully, this guide has shown you where to spend your money and where to save it.
As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at email@example.com.
As always, when it comes to nutrition, your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.
If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group, post in there which category of sports supplements that I covered in this article that you are the most disappointed by.
For Marines, doing twenty solid pull-ups is literally good for your career. Each time your chin crosses the bar’s threshold is five more points added to your physical fitness test score. That’s huge for any jarhead looking to get promoted. Plus, they’re just a great measure of how strong you are.
Pull-ups are a great equalizer. Yeah, you may be able to lift a ton, but if you aren’t lean, all that extra weight can hold you down while trying to pull yourself up. And if you think you’ve got it made because you’re skinny, you’ll quickly remember how important it is to be strong as your body flails around below the bar like a worm on a hook.
It takes discipline to master this exercise classic. So, to help elevate you young Devil Dogs, here are a few simple steps that’ll make you more capable on the bar during a PFT — and throughout life in general.
Photo by Stew Smith
Sounds like common sense, but very few people actually stretch on a regular basis. And if they do, chances are they’re not doing it very well. Understand that stretching leads to increased muscle control, enhanced range of motion, and improves circulation by upping blood flow to the muscles.
This is everything a body needs to perform and recover from exercise. It’ll make you feel better, both now and later.
There’s no disgrace in a red face — but try to breathe a little.
2. Take it slow
How many times have you seen a Marine who said they can do sixteen pull-ups — but when they get on the bar, it’s a fury of swinging and kipping that ends in a red-faced warrior collapsing to the ground without having done a single real pull-up? One day, they’ll find themselves being monitored by Sgt. Strict and not have even one of those reps counted, leaving them with a less-than-mediocre score. Don’t be that leatherneck.
Instead, practice doing very slow, very strict pull-ups. Count out loud or have a buddy count for you: One full second to pull your chin up and over the bar and three full seconds to lower yourself down to a completely locked-out, dead hang. Breathe and take it slow. Doing this will likely cut your repetitions by half, but don’t be discourage. Stay strict and your strength will increase exponentially.
3. Now kip, baby, kip!
You’ve been humbled by your new number, now it’s time to spread your wings and fly!
When done properly, kipping pull-ups can help you break through performance plateaus, increase overall strength, incorporate back muscles that may otherwise go unused, and increase confidence by inflating your rep count.
Just be sure to wear gloves and do them properly, hands have been known to get torn up doing this exercise. Try alternating, week over week, between doing strict pull-ups and kipping to increase your overall performance.
Is this really necessary?
4. Add weight
When you start feeling comfortable with pull-ups, try adding weight. Start with an empty vest and add on gradually. Doing strict, traditional pull-ups with extra weight will make you feel as light as a feather come kip week and increase your number dramatically.
5. Get some rack time
Sleep is an essential part of the recovery process. All that work you’re putting in will be for nothing if you don’t allow your body the opportunity to rest and repair from the internal, micro trauma taking place in your muscles. If you want to do twenty, then sleep eight — it’s that simple.
photo by Cpl. Kirstin Merrimarahajara
6. Actually do them
Get a calendar. Make a plan. Do it.
No matter how well-crafted your routine may be, if it isn’t a part of your daily routine, then nothing will change. Being fit and strong is a lifelong endeavor that requires every bit of discipline and fortitude as anything else worth attaining. There may be better techniques and smarter methods, but there is no substitute for hard work. If you want to be able to do pull-ups, you must do pull-ups consistently and correctly over a long period of time without interruption.
The top US general in Europe told Congress March 5, 2019, that he needs a lot more firepower to counter the threat from Russia.
“I am not comfortable yet with the deterrent posture that we have in Europe,” Gen. Curtis Scaparrotti, head of European Command and NATO’s supreme allied commander Europe, told the Senate Armed Services Committee, Stars and Stripes reported.
“While the US maintains a global military superiority over Russia, evolving Russian capabilities threaten to erode our competitive military advantage,” he explained. He told lawmakers there continue to be shortfalls across all warfighting domains.
He requested more troops and warships, as well as more cyber assets and more intelligence, surveillance, and reconnaissance assets to confront Russia, which boldly seized Crimea from Ukraine in 2014 and is rapidly modernizing its armed forces to “erode” the US military’s advantage.
Gen. Curtis Scaparrotti, head of European Command and NATO’s supreme allied commander Europe.
“In light of Russia’s modernizing and increasingly aggressive force posture,” the general explained, “EUCOM recommends augmenting our assigned and rotational forces to enhance our deterrence posture.” He added that he has requested the addition of two more US Navy destroyers to bolster strength of the four ballistic-missile defense capable ships already stationed in Spain.
“I’ve asked for two more destroyers for EUCOM,” he said, according to CNN. “We need greater capacity particularly given the modernization and growth of the … Russian fleets in Europe.” He said that he would like to see carrier and amphibious strike groups rotating through Europe more frequently.
He also encouraged regular naval activities in the Black Sea. “They frankly don’t like us in the Black Sea,” the general said. “It’s international waters and we should sail and fly there.” As is, the US routinely sends destroyers into the waterway, where they are shadowed by Russian vessels.
Russia is in the process of bolstering the strength of its forces on NATO’s doorstep, adding new tank and missile units to its Baltic forces.
Russia argues that its actions are a direct response to NATO’s military build-up. “We are forced to provide an adequate response, carrying out strategic containment events with the plans of stepping up combat capabilities of military formations and units,” Defense Minister Sergei Shoigu recently told Russian state media.
Sen. Jim Inhofe, a Republican from Oklahoma and the chairman of the Senate Armed Services Committee, argued for greater deterrence capabilities March 5, 2019, according to Stars and Stripes, stating that any “perceived weakness will only provoke further aggression from Putin.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
It happens all the time. You open your Facebook and find a new friend request; zero mutual friends, no information, but a smoking hot profile picture.
Don’t flatter yourself. According to an Oxford University study, it’s more than likely not a “her” but is instead a bot account created to get fake pro-Putin news into your feed.
The Computational Propaganda Project, the team behind the study, says the political actors use bots to manipulate conversations, demobilize opposition, and generate false support on popular social media sites.
While the bots target both politically left and right leaning users, the study finds that it’s higher and more successful among Twitter users than Facebook. The bot would follow trending hashtags within the veteran community, such as #GoArmy and #Iraq, to find their target.
The account would have a generic name and a profile picture of an attractive person to lure users in. Once they’ve accepted or followed back, then it’s on.
John D. Gallacher, Oxford Professor of Cognitive Health, explains in his study that they analyzed data from subgroups of Twitter and Facebook users to target U.S. military personnel and veterans with junk news about military affairs, misinformation, and conspiracy theories.
To explain how this all would play out Barney-style: Something happens and it’s in the Kremlin’s best interest that Americans think of it a certain way. A programmer would create thousands of fake accounts that search for U.S. troops and veterans.
If they are successful in luring the troop or veteran in, they are barraged with a mix of fake news and legitimate content until the seed of doubt blooms.
Virginia Democrat Sen. Mark Warner told CNN that the epidemic of fake social media accounts is far larger than it appears. He told CNN the the 470 accounts Facebook identified as pro-Kremlin bots “doesn’t pass the smell test.” He further explained that prior to the recent French presidential election, Facebook took down over 30,000 bot accounts.
It should be noted however, that Russian journalists and activists are reportedly trying to take down the “troll farms” that spread misinformation across Europe and the United States.
So here’s the story. I normally run a few times a week, strength train and figure skate as often as I possibly can. (What can I say? I love knife shoes.) I’ve since gone through several quarantine phases. It started with, “I’m going to use this time to be in the best shape of my life!”…aka denial. It was then followed by stress baking, boredom snacking and finally my current stage: Trying my best to find balance.
Instead of stressing myself out with rigid fitness goals, I’m listening to my body and choosing workouts I actually feel like doing. For motivation, I’m trying a new fitness challenge each day to appreciate everything my body can do. (Even when I’ve eaten more onion and garlic pretzel chips than medically recommended.) These are a few of the exercises I’ve tried so far…can you do them all?
Stand Up From the Floor…No Hands Allowed!
Okay, this one sounds deceptively easy. Lay down on your stomach and try to get up without using your hands for help. Roll over, sit up, bend your knees, lean forward and try to rise to your feet. It doesn’t require exceptional strength, but you do need to have decent flexibility throughout your hips and hamstrings.
Balance on One Leg for 60 Seconds
Another exercise that sounds crazy easy, except that you have to do this balanced on the *ball* of your foot. You don’t have to raise all the way up to your toes, but your heel must be lifted off the ground for it to count. Start out with one hand on a chair or countertop for balance. First, lift your free leg up, keeping your foot pressed lightly against your standing leg for stability. Then, lift up onto the ball of your foot and start the timer.
This is a test not only of balance but of the strength of all the stabilizing muscles from your calves to your core. Thirty seconds and up is considered good, and 60 seconds is excellent. Pro-tip: Try focusing on keeping a tight core and flexing your glutes to hold the position longer!
Hold a Plank for 2 Minutes
The humble plank is a great, full-body exercise, and it’s pretty tough. Just hold the “up” part of a pushup as long as you can, making sure your back isn’t arched and your butt isn’t sticking up in the air — save that for yoga class! While you only need to hold planks for around 30 seconds to benefit from them, it’s fun to see how long you can hold them! (Not to brag, but I did it for 3.)
This is the toughest one on the list, hands down. To do a pistol squat, you extend one leg straight out in front of you and squat down to a minimum of 90 degrees- some people can go all the way to the floor! It’s super tough, and you need more than just strength. You need a ton of flexibility to keep your free leg from hitting the floor. A cheat as you work your way up to a full pistol squat is to hold onto a railing to lessen the resistance. I managed 5 before I couldn’t make it back up and fell on my butt.
Which exercise was the toughest for you? Hopefully, you surprised yourself!
Throughout history, Native American warriors have given a wide mix of motives for joining the U.S. military. Those include patriotism, pride, rage, courage, practicality, and spirituality, all mingling with an abiding respect for tribal, familial, and national traditions.
This Veterans Day, explore the complicated ways the Native American culture and traditions have affected their participation in the United States military when The Warrior Tradition airs at 9 pm ET on PBS. The one-hour documentary, co-produced by WNED-TV and Florentine Films/Hott Productions, Inc., tells the stories of Native American warriors from their own points of view – stories of service and pain, of courage and fear.
Israel and the U.S. inaugurated the first American military base on Israeli soil on September 18th, which will serve dozens of soldiers operating a missile defense system.
The move comes at a time of growing Israeli concerns about archenemy Iran’s development of long-range missiles. Together with the U.S., Israel has developed a multilayered system of defenses against everything from long-range guided missile attacks from Iran to crude rockets fired from Lebanon and the Gaza Strip.
The base’s opening is largely symbolic and isn’t expected to bring operational changes. But the Israeli military says that along with other measures, it sends a message of readiness to Israel’s enemies.
“It’s a message that says Israel is better prepared. It’s a message that says Israel is improving the response to threats,” said Brig. Gen. Zvika Haimovich, the commander of Israel’s aerial defense.
The base is located within an existing Israeli air force base and will operate under Israeli military directives.
Israeli and U.S. military officials cut a ribbon at the base Monday, where the American and Israeli flags flew side by side and soldiers from both countries commingled.
Israel’s multi-tier missile defense system includes the Arrow, designed to intercept long-range ballistic missiles in the stratosphere with an eye on Iran, and Iron Dome, which defends against short-range rockets from the Gaza Strip. David’s Sling is meant to counter the type of medium-range missiles possessed by Iranian-backed Hezbollah militants.
Israel considers Iran to be its greatest threat, citing the country’s nuclear ambitions, its development of long-term missiles, hostile anti-Israel rhetoric and support for anti-Israel militant groups. Israel has grown increasingly concerned about Iran’s involvement in the civil war in neighboring Syria, where its troops are supporting President Bashar Assad.
Israel is worried that Iran and its proxy Hezbollah will establish a long-term presence in Syria near the Israeli border.
The military is a close-knit family, built upon multiple generations of camaraderie and inside jokes. Whenever a new person is introduced into that family, they have decades of knowledge to catch up on.
Troops will always rib the new guy — it’s their way of welcoming a new brother and sister.
Of course, just because it’s time to share a life lesson or two doesn’t mean troops will pass up the opportunity to have some fun at someone else’s expense. The following techniques apply to anyone new to a unit — not just the boots.
For maximum effect, mess with the butterbars.
Teach them the unit’s pace
The moment you meet a new guy is the perfect time to show them how things are done — first impressions and whatnot. Chances are, they’ve still got a lot of in-processing that needs to get done and they’ll need a sponsor.
Now’s your chance. You can make this go one of two ways: Move things along at a blistering pace and watch as the new guy tries to keep up or grind things down to a screeching, maddening halt. Choose whichever way more accurately describes your unit.
Introduce them to their new unit
Your unit has been strengthened by years of bonding. Any dumb fights or petty squabbles have been lost to time. The new guy, however, is fresh meat. You get to relive all of those old jokes without letting them know you’re joking.
For example, let the new guy know that the dude in supply isn’t the sharpest tool in the shed — so they’ll talk extremely slowly to them. Or inform them that the hard-ass First Sergeant really enjoys hugs if you go for one. The sky’s the limit.
Introduce them to the unit after hours
Troops wear their hardcore alcoholism on their sleeve. If the new kid just graduated high school, the most they have to brag about is, likely, that one party where someone’s dad gave them a beer. What better way to give them a more interesting story than subjecting them to possible liver failure?
This is the point where I should throw out there that, legally speaking, consumption of alcohol under the age of 21 is against the law, UCMJ action could be taken, and the MPs will bring the hammer down on those who provide alcohol.
But, you know… Not all military traditions are technically “legal.”
Show them the local landscape
You’d be amazed at how quickly someone learns geographical landmarks when they’re lost. Even more so if they’re on foot. It’s like an impromptu land-nav lesson. Show them the company area and then swing by the Exchange for lunch. Then, out of the blue, you’ll just happen to get an important call the moment they’re out of sight.
It’s a win-win scenario. They learn the area like the back of their hand and you get a break from babysitting.
There is no time-honored tradition tradition quite sending the new guy to retrieve one of the many items in the endless treasure trove of “completely real” things. Recruiters and older vets may try and take away the fun by letting the younger kids know that “blinker fluid” isn’t real, but there are plenty more in the cache.
Get creative and reach for the obscure. Ask the radio guys for a “can of squelch” or the not-blatantly-obvious ID-10-T form. It may sound cruel at first, but on the “search,” they’ll be run around the company area, getting familiar with who does what and where things are kept.
There’s a lot of reason to focus on strengthening your shoulder muscles. For one thing, stronger shoulders mean wider shoulders, and wider shoulders make your waist look smaller. For another, your shoulder muscles are essentially the capstones to your biceps and triceps: They take the whole buff arm thing and add length and definition, raising it to another level entirely.
The good news about shoulder workouts is that these smaller muscles respond quickly to stimulus, meaning you’ll see results in a matter of days or weeks, not months. The muscles you’ll be building are your anterior, lateral, and posterior deltoids, occupying positions, as the names imply, at the front, side, and back of the shoulder. Other muscles, like the teres major, rotator cuff, and trapezius, are involved in many shoulder exercises as well.
The series of moves here take about 20-minutes, and should be performed twice a week for best results.
Upright barbell row
Stand with your back straight, holding a barbell with an overhand grip, hands slightly narrower than shoulder-width apart. (Use enough weight to do 10 reps.) Straighten your arms so that the barbell rests against your quads. Bend elbows out to the side and engage shoulders to hike the barbell up toward your chin. Hold for a second, then release. Do 10 reps, 3 sets.
Stand with feet shoulder-width apart, back straight, arms by your sides. Hold a dumbbell in each hand, palms facing inward. (Use enough weight to do 10 reps.) Keeping elbows soft, raise arms directly out to the sides. Hold for a second, then release. Do 10 reps, 3 sets.
Using a squat rack, weight a barbell for 10 reps. Standing with feet hip-width apart, place the bar behind your neck and place hands in a wide overhand grip. Exhale, lifting bar off rack and directly overhead. This is your starting position. Inhale, and as you do, bend elbows out to the sides and lower bar in front of you to about collarbone level. Exhale and straighten your arms overhead again. This is one rep. Do 3 sets of 10 reps.
Dumbbell front raise
Stand with feet shoulder-width apart, back straight. Hold a dumbbell in your right hand, palm facing your thighs. (Use enough weight to do 10 reps.) Raise your right arm directly out in front of you until the dumbbell is parallel with your shoulders, palm facing the floor. Hold a second, then release. Repeat 10 times, then switch sides. Do 3 sets. (Alternately, you can hold a dumbbell in each hand and alternate reps between right and left side, one for one.)
This move activates your posterior deltoids, one of the harder shoulder muscles to engage. Sit at the end of a bench, a dumbbell in each hand. Bend forward at the waist so that your chest is against your thighs. Lower arms to the floor, palms facing inward. Exhale and raise arms directly out to the sides, allowing your elbows to bend slightly and squeezing your shoulder blades together. Lower back to floor. 10 reps, 2 sets.
This move engages the trap muscles along with your deltoids, making it a great overall shoulder exercise. It’s simple and effective. Start standing with a dumbbell in each hand, feet hip-width apart. Exhale and lift your shoulders as high as you can, as if you are trying to touch your shoulders to your ears. (Keep your arms straight.) Release. 10 reps, 3 sets.
Named after the OG himself, you’ll learn to love the move Schwarzenegger invented because it works your deltoids from multiple angles, giving you mega bang for your workout buck. Start sitting on a bench, dumbbell in each hand, palms facing inward, arms straight by your sides. Bend elbows and raise hands so that the dumbbells are tucked beneath your chin, palms facing chest. This is your start position. Swing elbows out the sides and straight your arms as you lift the dumbbells overhead, rotating your shoulders so that your finish the move with your palms facing forward, arms straight above you. Release, rotating your shoulders again back to the start. Do 10 reps, 3 sets.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
The National Guard, a unique part of the American military, traces its origins to the birth of the first organized colonial militia regiments on December 13, 1636.
The Guard, which includes some of the oldest units in the US military, is a reserve component that can be called up on a moment’s notice to respond to domestic emergencies or participate in overseas combat missions.
These 11 stunning photos from the past year show the Guard in action — dealing with fires, hurricanes, volcanoes, and more.
(N.Y. Army National Guard photo by Spc. Andrew Valenza)
A Modular Airborne Fire Fighting System (MAFFS), a C-130 Hercules plane modified for fire-fighting efforts, releases fire retardant over Shasta County, California, during the Carr Fire in early August 2018.
(U.S. Army National Guard photo by Sgt. Brittany Johnson)
(Florida National Guard photo by David Sterphone)
(U.S. Air National Guard photo by Master Sgt. Matt Hecht)
(North Carolina National Guard)
(Florida National Guard)
(Oregon Army National Guard photo by Staff Sgt. Zachary Holden, Oregon Military Department Public Affairs)
(Photo Composite by SSG Brendan Stephens, NC National Guard Public Affairs)
(Photo courtesy of the State of Hawaii, Dept. of Defense)
(U.S. Air National Guard photo by Master Sgt. Becky Vanshur)
11. An Idaho Army National Guard sniper, from the 116th Calvary Brigade Combat Team, practices his skills during the platoon’s two-week annual training at the Orchard Combat Training Center on June 8, 2018.
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