It’s the mission of all branches of the U.S. military to protect all citizens, defend liberty and uphold the Constitution. Being a good citizen entails giving back to each branch in every way we can.
The Green Berets, founded in 1952 by John F. Kennedy, are celebrating their 68th birthday today. Take a moment to honor some special members of the “warrior-diplomat” ranks as they continue to protect and honor our country.
Look to the heroic acts of Sergeant Matthew Williams, who took heroic action to save the lives of his fellow soldiers in the Battle of Shok Valley, which took place in Afghanistan in 2008.
According to other Berets who had been in Williams’ regimen, Williams helped to evacuate two soldiers who had been shot from the battle. Williams saved the soldiers’ lives and endured minimal casualties.
Williams had been deployed multiple times, serving in Afghanistan and in other areas of need. Trump upgraded Williams’ Silver Star, which he earned in 2008, to a Medal of Honor on October 3, 2019.
Regarding Williams’ actions, Trump noted that, “Matt’s incredible heroism helped ensure that not a single American soldier died in the battle of Shok Valley.” Further, he noted that,””Matt is without question and without reservation one of the bravest soldiers and people I have ever met. He’s a brave guy. And he’s a great guy.”
Williams added, “”I hope I can wear the Medal with honor and distinction and represent something that’s much bigger than myself, which is what it means to be on a team of brothers, and what it means to be an elite Special Forces soldier.”
Ronald J. Shurer
Additionally, another Special Forces Soldier who fought in the same battle was also awarded a Medal of Honor: Ronald J. Shurer. Shurer, a medic, ran through open fire to aid a soldier who had shrapnel stuck in his neck. In total, Shurer aided four wounded soldiers despite suffering gunshot wounds himself.
The deep moral dedication needed to selflessly aid others in the face of a surprise attack by 200 soldiers is astounding and something to be proud of.
Humbert Roque “Rocky” Versace
The valor of the Green Berets stretches back to their inception. Humbert Roque Versace (nicknamed “Rocky” by his colleagues) joined the Armed Forces in Norfolk in 1937, and was posthumously awarded the Medal of Honor by President Bush for his heroic actions as a prisoner of War in Vietnam.
In addition to his prestigious Medal of Honor, Versace was honored in the Pentagon Hall of Heroes by Secretary of the Army Thomas E. White and Army Chief of Staff Gen. Eric K. Shinseki.
Like Versace, a number of Green Berets have been awarded a Medal of Honor for heroic action in Vietnam. However, soldier Melvin Morris was awarded a MOH not for heroic action as a prisoner of war, but for retrieving the body of a fallen sergeant after pushing back enemy lines single handedly with a bag of grenades. The Beret even was able to free his battalion from the enemy forces that oppressed it in this crusade.
Morris was shot three times in the endeavor but survived after being rushed to medical care. He was awarded a MOH by President Obama in 2014 and was later indicted into the Hall of Heroes.
The Green Berets are not only heroes – they are also innovators. 10th Group Special Forces soldier Kyle Daniels was tired of seeing the American Flag burned in times of trial, such as the ones we’re in now, and invented a flag that physically won’t burn. The Firebrand Flag Company now proudly boasts fireproof flags, a symbol of the America we know and love. Fire and oppression won’t bring us down.
Each member of the U.S. Armed Forces, before being indicted to the military, pledges to:
“Support and defend the Constitution of the United States against all enemies, foreign and domestic; [that I will] bear true faith and allegiance to the same; and [that I will] obey the orders of the President of the United States and the orders of the officers appointed over me.”
President Kennedy established the Green Berets with the promise that the elite unit of the military would be, “A symbol of excellence, a badge of courage, a mark of distinction in the fight for freedom.” The Green Berets are not just capable of their mission, they are excellent in upholding their duty to our country.
Honor any Green Berets you may know, today and any other day. It’s all too easy to forget that the life of an American soldier is dedicated to the well-being of our country, something which, in good conscience, should not be forgotten and honored in every way possible.
US intelligence officials are under pressure from the White House to produce a justification to declare Iran in violation of a 2015 nuclear agreement, in an echo of the politicization of intelligence that led up to the Iraq invasion, according to former officials and analysts.
The collapse of the 2015 deal between Tehran, the US, and five other countries – by which Iran has significantly curbed its nuclear program in return for sanctions relief – would trigger a new crisis over nuclear proliferation at a time when the US is in a tense standoff with North Korea.
Intelligence analysts, chastened by the experience of the 2003 Iraq war, launched by the Bush administration on the basis of phony evidence of weapons of mass destruction, are said to be resisting the pressure to come up with evidence of Iranian violations.
“Anecdotally, I have heard this from members of the intelligence community – that they feel like they have come under pressure,” said Ned Price, a former CIA analyst who also served as a national security council spokesman and special assistant to Barack Obama. “They told me there was a sense of revulsion. There was a sense of déjà vu. There was a sense of ‘we’ve seen this movie before’.”
However, Donald Trump has said he expects to declare Iran non-compliant by mid-October, the next time he is required by Congress to sign a three-monthly certification of the nuclear deal (known as the Joint Comprehensive Program of Action, or JCPOA). And the administration is pursuing another avenue that could trigger the collapse of the deal.
David Cohen, a former deputy director of the CIA, said it was “disconcerting” that Trump appeared to have come to a conclusion about Iran before finding the intelligence to back it up.
“It stands the intelligence process on its head,” Cohen told CNN. “If our intelligence is degraded because it is politicized in the way that it looks like the president wants to do here, that undermines the utility of that intelligence all across the board.”
In another move reminiscent of the Iraq debacle, the US administration is putting pressure on the International Atomic Energy Agency (IAEA) to be more aggressive in its demands to investigate military sites in Iran, just as George W Bush’s team pushed for ever more intrusive inspections of Saddam Hussein’s military bases and palaces.
The US ambassador to the United Nations, Nikki Haley, visited IAEA headquarters in Vienna to press the agency to demand visits to Iran’s military sites. Haley described IAEA inspectors as “professionals and true experts in their field”.
US ambassador to the United Nations, Nikki Haley. Photo from Wikimedia Commons.
“Having said that, as good as the IAEA is, it can only be as good as what they are permitted to see,” Haley told reporters on her return to New York. “Iran has publicly declared that it will not allow access to military sites, but the JCPOA makes no distinction between military and non-military sites. There are also numerous undeclared sites that have not been inspected yet. That’s a problem.”
Unlike the case of Iraq and the Bush administration, where there were deep divisions in the US intelligence community over the evidence for Iraqi weapons of mass destruction, there is now a general consensus among US intelligence and foreign intelligence agencies, the state department, the IAEA and the other five countries that signed the JCPOA, as well as the European Union, that there is no significant evidence that Iran has violated its obligations under the deal. Tehran scaled down its nuclear infrastructure and its nuclear fuel stockpiles soon after the deal was signed in Vienna.
However, Trump, who denigrated the agreement throughout his election campaign, has appeared determined to torpedo it.
On July 17, the latest deadline for presidential certification of the JCPOA deal required by Congress, the announcement was postponed for several hours, while Trump’s senior national security officials dissuaded the president from a last-minute threat not to sign.
“If it was up to me, I would have had them non-compliant 180 days ago,” Trump told the Wall Street Journal on July 25. He hinted it was his secretary of state, Rex Tillerson, who had persuaded him to certify the agreement.
“Look, I have a lot of respect for Rex and his people, good relationship. It’s easier to say they comply. It’s a lot easier. But it’s the wrong thing. They don’t comply,” the president said. “And so we’ll see what happens… But, yeah, I would be surprised if they were in compliance.”
Trump said his administration was doing “major” and “detailed” studies on the issues.
Richard Nephew, who was principal duty coordinator for sanctions policy in the Obama administration state department and a member of the team that negotiated the JCPOA said government agencies were producing such studies all the time. He said the difference under the Trump administration was that they were being told the conclusions should be.
“Behind the scenes, there is a huge machine that is pumping up reports and updates and status checks for the administration and Congress,” Nephew, now at Columbia University’s School of International and Public Affairs, said. “You have intelligence officers and analysts in a bunch of agencies who spend literally every day scrubbing every single report they have got of what is going on inside Iran trying to find instances of non-compliance.
“What I suspect is happening now is that those intel officers have been asked to go to the cutting room floor, [and are being asked:] ‘What have you forgotten? What have you discounted? What have you said doesn’t really fit and not really relevant?’
“I actually think that’s healthy if it’s an honest question,” Nephew said, but he added: “It seems there is a faction within the administration that is trying to lay the basis for getting out [of the agreement] on the basis of cooked books.”
He predicted that intelligence analysts would resign if they were pushed too hard.
“The intelligence community learned the lessons of Iraq hard,” Nephew said. “And the analysts I know who are attached to this effort I am quite convinced would resign and resign loudly before they would allow… their words to be twisted and turned the way it happened with Iraq.”
Robert Malley, who was a senior US negotiator at the nuclear talks with Iran, said that the Trump administration was discounting the information it was getting from its agencies because it viewed them as the “deep state” or “Obama holdovers.” But Malley predicted it would be harder for Trump to ignore the reservations of US intelligence and US allies and drive towards confrontation with Iran than it was for George Bush to go to war in Iraq.
“The main difference is that Iraq has already happened, which means that both the American public and the international community have seen a similar movie before, and therefore might well react differently than the way they reacted the last time around,” he said.
The other principal avenue of attack on the JCPOA being pursued by the Trump administration has focused on the question of inspections of Iranian military sites. Under the agreement, the IAEA can present evidence of suspect activity at any site to Iran and ask for an explanation. If the explanation is not accepted by the IAEA, Tehran would have two weeks to negotiate terms of access for the agency inspectors. If the Iranian government refuses, a joint commission of JCPOA signatories could vote to force access, andIran would have three days to comply.
“There is a mechanism, a very detailed one and one of the issues we spent the most time on in negotiation,” Malley said. But he added: “There are people on the outskirts of the administration, and who are pushing hard on the Iran file, saying they should be allowed to ask for inspection at any sensitive site for no reason whatsoever, in order to test the boundaries of the agreement.”
During her visit to Vienna, Haley suggested that Iran’s past practice of using military sites for covert nuclear development work was grounds for suspicion. But Laura Rockwood, a former legal counsel in the IAEA’s safeguards department (which carries out inspections), said the US or any other member state would have to provide solid and contemporaneous evidence to trigger an inspection.
“If the US has actionable intelligence that is useful for the IAEA to take into account, and I mean actual and honest intelligence, not fake intel that they tried to use in 2003, then I think the agency will respond to it,” Rockwood, who is now executive director of the Vienna Centre for Disarmament and Non-Proliferation, said. “But if they try to create evidence or if they try to pressure the agency into simply requesting access because they can, I think it will backfire.”
Some analysts, however, believe that the Obama administration was too willing to let Iranian infractions slide and that a more skeptical view of the agreement and implementation is overdue.
“Asking the system for knowledge of violations is different than asking anyone to falsify them,” said David Albright, head of the Institute for Science and International Security. “This is a highly technical subject and the Obama administration downplayed and even hid violations and problems. So, there is a need to establish the true situation and ensure decision makers understand these issues. Spinning this as equivalent to Iraqi WMD claims is not only unfair but highly inaccurate. Certainly, the pro-JCPOA advocates would love to do that.”
Any Iranian objections to new inspections could be cited by Trump if he carries out his threat to withhold certification of the JCPOA in October. It would then be up to the US Congress whether to respond with new sanctions, and then Trump would have to sign them into law, in potential violation of the agreement. The Iranian president, Hassan Rouhani, said this week that elements of the program that had been stopped under the agreement could be resumed “within hours” if the US walked out.
Ultimately, Tehran and the other five national signatories to the agreement would have to decide whether to try to keep the deal alive without US participation. The head of the Iranian Atomic Energy Organisation, Ali Akbar Salehi, suggested over the weekend that if the other signatories remained committed, Iran would continue to observe the deal. It is an issue that would split Europe from the US, likely leaving the UK perched uneasily in the middle.
“As a practical matter, you’re not going to have the rest of the international community, you’re not going to have our allies in Europe, you’re certainly not going to have the Russians and the Chinese coming along with us to reimpose real pressure on the Iranians,” Cohen said. “So you’ll have this fissure between the United States and essentially the rest of the world in trying to reinstate pressure on Iran.”
US Air Force F-22 stealth fighters intercepted two sets of two Russian Tupolev Tu-95 bombers, one of which was accompanied by two Su-35 fighter escorts, off the coast of Alaska on May 20, 2019, according to North American Aerospace Defense Command.
The Russian Defense Ministry announced May 21, 2019, that Russian Tu-95MS bombers, which are capable of carrying nuclear missiles, conducted an observation flight May 20, 2019, near the western coast of Alaska, adding that at certain points during the 12-hour flight the bombers and their escort fighters were shadowed by US F-22s, Russia’s state-run TASS News Agency reported.
It is unclear why the Russians sent so many bombers near US air defenses, and NORAD was unable to say whether the Russian bombers were armed. It is also unclear why such bombers were used at all, as observation is not the traditional role of the large, four-engine, propeller-powered bombers, which are essentially heavy cruise-missile platforms.
NORAD sent out four F-22s, two for each intercept, to intercept the Russian aircraft after they entered the Alaskan Air Defense Identification Zone. An E-3 Sentry provided surveillance during the intercepts. The Russian bombers remained in international airspace, NORAD said in a statement.
“NORAD’s top priority is defending Canada and the United States,” Gen. Terrence O’Shaughnessy, the commander of NORAD, said. “Our ability to deter and defeat threats to our citizens, vital infrastructure, and national institutions starts with successfully detecting, tracking, and positively identifying aircraft of interest approaching US and Canadian airspace.”
The bomber flights May 20, 2019, came roughly two months after Russia accused the US of unnecessarily stirring up tensions between the countries by flying B-52H Stratofortress bombers near Russia for training with regional partners.
“Such actions by the United States do not lead to a strengthening of an atmosphere of security and stability in the region,” a Kremlin spokesman told reporters at the time.”On the contrary, they create additional tensions.”
The US military, however, stressed that the training missions, which included simulated bombing runs, were necessary to “deter adversaries and assure our allies and partners.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
It’s almost beach season! That means it’s time put on those colorful tank tops and get your feet sandy. However, before we sizzle in the sun, many of us want to get our arms jacked so that we can give out free tickets to the gun show.
So, how can you get your arms pumped up before summer? Well, at this point in the year, it’d take a miracle — but now is always the best time to start.
The biceps are composed of two muscles: the long and short head. To bulk them up, you’ll also need to include some work on the triceps — which is made up of the lateral, medial, and long head.
If you’re ready to get that daily muscle pump going, then let’s go.
Straight barbell curls
Note: Don’t get these confused with EZ-curls, that’s something different.
This exercise requires a tight grip on the bar, keeping your hands about shoulder-width apart with your elbows placed in front of your hips. With your wrists straight, lift the bar up and feel the squeeze in those biceps.
Then, lower the bar slowly, focusing on the negative motion. This movement should take approximately three seconds to complete. Go any faster and you’re probably not getting the full rep.
While using an adjustable cable machine, take a solid step backward, set your feet, keep a slight bend in your knees, then push down and breathe out. After you push down, slowly raise the bar until your elbows return to a 90-degree bend.
Seated incline bench dumbbell curls
Similar to a straight bar curl, seated incline bench dumbbell curls are a great way to shoot blood into your biceps and achieve that epic pump. While in a seated 45-degree position, have workable weights in both hands — which should be hanging down by your sides.
As you start the rep, bring the dumbbells up and squeeze the bicep at the peak of the rep, then, lower that sucker back down slowly. The key to this exercise is to keep your back firmly on the bench. Lifting off the inclined bench could result in crappy form, and we don’t want that.
Laying flat and using an EZ-curl bar with a proper amount of weight, start the rep by lowering the bar toward your forehead. Keep your elbows pointed inward and you slowly bring the bar to touch your forehead.
If you mismanage the rep, you can smack yourself right in the forehead. We don’t want that, but that’s why they call it a skullcrusher.
This exercise focuses on expanding the width of your bicep and forearm. Once you’ve grabbed a manageable set of weights from the rack, hold them down by your side until you are ready to begin.
Now, raise the weights up by bending elbows at a 90-degree angle and squeeze that sucker at the peak. There are many ways to complete this exercise correctly. You can alternate hands and which direction you decide to move the weight: toward your chest or out in front of you.
Overhead tricep extension
This one is the opposite of the tricep push down. Once you’ve chosen a legit dumbbell weight that you can handle, bring it over your head with two hands and stretch it back behind you. Make sure you don’t hit yourself with the weight as you begin the rep, extending your arms straight overhead.
Once you slowly lower the weight down, remember to breathe and halt the weight when your elbow reaches a 90-degree angle. Then, bring the weight back up. Easy day, right?
Note: These exercises should be done with a spotter or a fitness professional. Have fun getting buffed out, but don’t get hurt out there.
President Abraham Lincoln, the Gettysburg Address, and the national cemeteries are inextricably connected in American history. Lincoln’s birthday on Feb. 12, 2019, is especially noteworthy this year because a historic tablet cast with his Gettysburg Address was recently installed in the lobby of the Department of Veterans’ Affairs headquarters. This meaningful object exists only because the nation observes Lincoln’s birthday.
President Abraham Lincoln delivered the Gettysburg Address on Nov. 19, 1863, on a battlefield near Gettysburg, Pennsylvania. Over three days of Civil War fighting on July 1-3 that year, more soldiers died here than any single battle fought in North America before or since. In just 272 words, Lincoln conveyed the importance of the proposition “all men are created equal” to America’s past, present and future. Thousands had gathered to dedicate the Soldiers’ National Cemetery. Lincoln did not know that his brief but poignant words would become one of the most famous speeches in American history.
The Gettysburg Address tablets were placed in national cemeteries in 1909 when the nation celebrated the centennial of Lincoln’s birth as an official observance. Efforts included designating Feb. 12 a national holiday and a memorial highway connecting Lincoln-related sites. Publishers printed colorful postcards. The Federal government issued the first penny featuring an historic figure and a 2-cent stamp.
Congress also authorized the original Gettysburg Address tablets, 77, to place in the national cemeteries. They were produced and delivered in 1909—but not by Feb. 12. “The delay was almost entirely due to difficulty in determining the text of the Gettysburg Address,” according to the [Washington D.C.] Sunday Star (May 30, 2018). Lincoln had produced five versions of the speech. The government chose Memorial Day to announce it would use the Col. Alexander Bliss version, the only copy dated and signed by Lincoln, to become the “standard use of the Lincoln Gettysburg Address.” The large tablets (56 inches x 33 inches) became an essential feature in the national cemeteries.
Portrait of Abraham Lincoln, taken on Nov. 8, 1863, eleven days before his famed Gettysburg Address.
For the bicentennial of Lincoln’s birth in 2009, the federal government purchased 62 additional tablets. At the same time, a damaged tablet at Los Angeles National Cemetery was removed and secured in the NCA History Collection. Both original and replica tablets were produced through the U.S. Army Rock Island Arsenal in Illinois. This NCA project assured that Lincoln’s words and the tablet remains a relevant part of the cemeteries as the system continues to grow. Re-installation of the un-restored Gettysburg Address tablet from California at VA headquarters marks the first time one has been displayed outside of a national cemetery — and this was realized for Veterans Month 2018.
Lincoln’s words at Gettysburg and cast in metal are part of national cemetery heritage. VA employees and visitors are invited to stop by this historic object and learn more at NCA History Program website.
The U.S. Navy and numerous NATO partners are developing a new, high-tech ship defense weapon designed to identify, track and destroy incoming enemy anti-ship cruise missiles and other threats, service officials explained.
The Evolved Sea Sparrow Missile Block II, or ESSM, is a new version of an existing Sea Sparrow weapons system currently protecting aircraft carriers, destroyers, cruisers, amphibious assault ships and other vessels against anti-ship missiles and other surface and airborne short-range threats to ships, Navy officials said.
The ESSM Block 2 is engineered with what’s called an active guidance system, meaning the missile itself can achieve improved flight or guidance to its target by both receiving and actively sending electromagnetic signals, said Raytheon officials.
The ESSM uses radar technology to locate and then intercept a fast-approaching target while in flight; the use of what’s called an “illuminator” is a big part of this capability, Raytheon officials said.
The current ESSM missiles use what’s called a semi-active guidance system, meaning the missile itself can receive electromagnetic signals bounced off the target by an illuminator; the ESSM Block 2’s “active” guidance includes illuminator technology built onto the missile itself such that it can both receive and send important electromagnetic signals, Navy and Raytheon officials explained.
Block 2 relieves the missile from the requirement of having to use a lot of illuminator guidance from the ship as a short range self-defense, senior Navy officials have said.
A shipboard illuminator is an RF signal that bounces off a target, Raytheon weapons developers have explained. The antenna in the nose in the guidance section [of the missile] sees the reflected energy and then corrects to intercept that reflective energy, the Raytheon official added.
The emerging missile has an “active” front end, meaning it can send an electromagnetic signal forward to track a maneuvering target, at times without needing a ship-based illuminator for guidance.
“The ESSM Block 2 will employ both a semi-active and active guidance system. Like ESSM Block 1, the Block 2 missile, in semi-active mode, will rely upon shipboard illuminators,” Navy spokesman Dale Eng, Naval Sea Systems Command, told Scout Warrior in a written statement.
Also, the missile is able to intercept threats that are close to the surface by sea-skimming or diving in onto a target from a higher altitude, Navy officials explained. The so-called kinematic or guidance improvements of the Block 2 missile give it an improved ability to counter maneuvering threats, Navy and Raytheon officials said.
ESSM Block 2 is being jointly acquired by the U.S. and a number of allied countries such as Australia, Canada, Denmark, The Netherlands, Norway and Turkey. All these countries signed an ESSM Block 2 Memorandum of Understanding, or MOU, designed to solidify the developmental path for the missile system through it next phase. The weapon is slated to be fully operational on ships by 2020.
“The ESSM Block 2 will be fired out of more than 5 different launching systems across the NATO Seasparrow Consortium navies. This includes both vertical and trainable launching systems,” Eng added.
U.S. Navy weapons developers are working closely with NATO allies to ensure the weapon is properly operational across the alliance of countries planning to deploy the weapon, Eng explained.
“The ESSM Block 2 is currently in the Engineering and Manufacturing Development (EMD) phase. The ESSM Block 2 will be integrated with the various combat systems across the navies of the NATO Seasparrow Consortium nations,” Eng said.
The ESSM Block 2 weapon is part of what Navy officials describe as a layered defense system, referring to an integrated series of weapons, sensors and interceptors designed to detect and destroy a wide-range of incoming threats from varying distances.
For instance, may ships have Aegis Radar and SM-3 missiles for long-range ballistic missile defense. Moving to threats a litter closer, such as those inside the earth’s atmosphere such as anti-ship cruise missiles, enemy aircraft, drones and surface ships, the Navy has the SM-6, ESSM, Rolling Airframe Missile and SeaRAM for slightly closer threats. When it comes to defending the ship from the closest-in threats, many ships have the Close-In-Weapons System, or CIWS, which fires a 20-mm rapid-fire Phalanx gun toward fast approaching surface and airborne threats.
For the first time in 14 years, one of the most iconic planes in American history has earned its wings.
Restorers have reattached the wings to the B-17F Memphis Belle, under restoration at the National Museum of the U.S. Air Force. Wednesday, the museum provided a behind-the-scenes look as aircraft workers reattached more pieces to the bomber’s wings in preparation for a public unveiling next year.
“It’s amazing,” said Casey Simmons, a restorer who has labored on the project since 2008 . “I don’t know if there’s words that really say it because you’re little and you build this kit as a little model (airplane) and now you’re actually doing the real thing.
“My favorite part about working on it is just the fact that I get to work on it,” added Casey, 36, of Dayton. “It’s the Memphis Belle. It’s one of the most famous planes. Everything about it, it doesn’t seem like a job. It’s what I’d be doing in my free time if I got to do whatever I wanted to do.”
The Army Air Forces plane is set to make its debut among fabled aircraft inside the World War II gallery at the museum on May 17, 2018, the date that marks the 75th anniversary of the 25th and final wartime mission of the storied bomber that battled Nazi Germany.
The final crew and the bomber gained fame on a nationwide wartime bond tour, which stopped in Dayton, and for a 1944 movie “Memphis Belle” that documented its combat exploits over Europe.
“The big significance of the Belle is it’s an icon and it represents those heavy bomber crews that helped win the war against Germany,” said Jeff Duford, a museum curator.
The Memphis Belle will sit as the centerpiece of a large-scale exhibit on strategic bombing. Archival footage of the historic plane’s missions retrieved from the National Archives, crew artifacts flown in combat and interactive screens will tell the tale of thousands of bombers and their crews in the bloody aerial battles that killed more airman than any war American airmen have fought in.
Crews have roughly 13,000 hours of work left, said Greg Hassler, restoration supervisor. The museum was not able to provide a cost estimate or how many hours workers and volunteers labored so far to bring the Belle back to its former end of combat luster.
Restorers have labored to meticulously off and on to scrape paint, bend metal and fabricate parts since the Boeing built-bomber arrived in 2005 hauled in on a truck from near Memphis, Tenn.
“You get lots of parts and boxes and things that aren’t marked and it’s trying to figure out where things go (you) look at the drawings and it’s like a puzzle,” Simmons said.
The plane will be repainted to reflect how it looked at the end of its combat bombing runs and before flying across the nation on the war bond tour, Duford said. The paint on the plane today is not the original markings, he said.
“The skin all over the the fuselage is engraved with the names when it went on its war bond tour so you want to try and keep all that as much as you can because if you replace that, that’s history gone,” Simmons said.
The reborn Belle will have a woman in a red dress on one side of the plane and in a blue dress on the other side of the nose to reflect the original look. A row of swastikas added for the war bond tour will be removed because they weren’t on the bomber immediately after it finished its days in combat, Duford said
The wings were last attached in 2003, officials said.
In 1839, England went to war with China because it was upset that Chinese officials had shut down its drug trafficking racket and confiscated its dope.
Stating the historical record so plainly is shocking — but it’s true, and the consequences of that act are still being felt today.
The Qing Dynasty, founded by Manchurian clans in 1644, expanded China’s borders to their farthest reach, conquering Tibet, Taiwan and the Uighur Empire. However, the Qing then turned inward and isolationist, refusing to accept Western ambassadors because they were unwilling to proclaim the Qing Dynasty as supreme above their own heads of state.
Foreigners — even on trade ships — were prohibited entry into Chinese territory.
The exception to the rule was in Canton, the southeastern region centered on modern-day Guangdong Province, which adjoins Hong Kong and Macao. Foreigners were allowed to trade in the Thirteen Factories district in the city of Guangzhou, with payments made exclusively in silver.
The British gave the East India Company a monopoly on trade with China, and soon ships based in colonial India were vigorously exchanging silver for tea and porcelain. But the British had a limited supply of silver.
Starting in in the mid-1700s, the British began trading opium grown in India in exchange for silver from Chinese merchants. Opium — an addictive drug that today is refined into heroin — was illegal in England, but was used in Chinese traditional medicine.
However, recreational use was illegal and not widespread. That changed as the British began shipping in tons of the drug using a combination of commercial loopholes and outright smuggling to get around the ban.
Chinese officials taking their own cut abetted the practice. American ships carrying Turkish-grown opium joined in the narcotics bonanza in the early 1800s. Consumption of opium in China skyrocketed, as did profits.
The Daoguang Emperor became alarmed by the millions of drug addicts — and the flow of silver leaving China. As is often the case, the actions of a stubborn idealist brought the conflict to a head. In 1839 the newly appointed Imperial Commissioner Lin Zexu instituted laws banning opium throughout China.
He arrested 1,700 dealers, and seized the crates of the drug already in Chinese harbors and even on ships at sea. He then had them all destroyed. That amounted to 2.6 million pounds of opium thrown into the ocean. Lin even wrote a poem apologizing to the sea gods for the pollution.
Angry British traders got the British government to promise compensation for the lost drugs, but the treasury couldn’t afford it. War would resolve the debt.
But the first shots were fired when the Chinese objected to the British attacking one of their own merchant ships.
Chinese authorities had indicated they would allow trade to resume in non-opium goods. Lin Zexu even sent a letter to Queen Victoria pointing out that as England had a ban on the opium trade, they were justified in instituting one too.
It never reached her, but eventually did appear in the Sunday Times.
Instead, the Royal Navy established a blockade around Pearl Bay to protest the restriction of free trade … in drugs. Two British ships carrying cotton sought to run the blockade in November 1839. When the Royal Navy fired a warning shot at the second, The Royal Saxon, the Chinese sent a squadron of war junks and fire-rafts to escort the merchant.
HMS Volage‘s Captain, unwilling to tolerate the Chinese “intimidation,” fired a broadside at the Chinese ships. HMS Hyacinth joined in. One of the Chinese ships exploded and three more were sunk. Their return fire wounded one British sailor.
Seven months later, a full-scale expeditionary force of 44 British ships launched an invasion of Canton. The British had steam ships, heavy cannon, Congreve rockets and infantry equipped with rifles capable of accurate long range fire. Chinese state troops — “bannermen” — were still equipped with matchlocks accurate only up to 50 yards and a rate of fire of one round per minute.
Antiquated Chinese warships were swiftly destroyed by the Royal Navy. British ships sailed up the Zhujiang and Yangtze rivers, occupying Shanghai along the way and seizing tax-collection barges, strangling the Qing government’s finances. Chinese armies suffered defeat after defeat.
When the Qing sued for peace in 1842, the British could set their own terms. The Treaty of Nanjing stipulated that Hong Kong would become a British territory, and that China would be forced to establish five treaty ports in which British traders could trade anything they wanted with anybody they wanted to. A later treaty forced the Chinese to formally recognize the British as equals and grant their traders favored status.
More war, more opium
Imperialism was on the upswing by the mid-1800s. France muscled into the treaty port business as well in 1843. The British soon wanted even more concessions from China — unrestricted trade at any port, embassies in Beijing and an end to bans on selling opium in the Chinese mainland.
One tactic the British used to further their influence was registering the ships of Chinese traders they dealt with as British ships.
The pretext for the second Opium War is comical in its absurdity. In October 1856, Chinese authorities seized a former pirate ship, the Arrow, with a Chinese crew and with an expired British registration. The captain told British authorities that the Chinese police had taken down the flag of a British ship.
The British demanded the Chinese governor release the crew. When only nine of the 14 returned, the British began a bombardment of the Chinese forts around Canton and eventually blasted open the city walls.
British Liberals, under William Gladstone, were upset at the rapid escalation and protested fighting a new war for the sake of the opium trade in parliament. However, they lost seats in an election to the Tories under Lord Palmerston. He secured the support needed to prosecute the war.
China was in no position to fight back, as it was then embroiled in the devastating Taiping Rebellion, a peasant uprising led by a failed civil-service examinee claiming to be the brother of Jesus Christ. The rebels had nearly seized Beijing and still controlled much of the country.
Once again, the Royal Navy demolished its Chinese opponents, sinking 23 junks in the opening engagement near Hong Kong and seizing Guangzhou. Over the next three years, British ships worked their way up the river, capturing several Chinese forts through a combination of naval bombardment and amphibious assault.
France joined in the war — its excuse was the execution of a French missionary who had defied the ban on foreigners in Guangxi province. Even the United States became briefly involved after a Chinese fort took pot shots at long distance at an American ship.
In the Battle of the Pearl River Forts, a U.S. Navy a force of three ships and 287 sailors and marines took four forts by storm, capturing 176 cannons and fighting off a counterattack of 3,000 Chinese infantry. The United States remained officially neutral.
Russia did not join in the fighting, but used the war to pressure China into ceding a large chunk of its northeastern territory, including the present-day city of Vladivostok.
When foreign envoys drew up the next treaty in 1858 the terms, were even more crushing to the Qing Dynasty’s authority. Ten more cities were designated as treaty ports, foreigners would have free access to the Yangtze river and the Chinese mainland, and Beijing would open embassies to England, France and Russia.
The Xianfeng Emperor at first agreed to the treaty, but then changed his mind, sending Mongolian general Sengge Rinchen to man the Taku Forts on the waterway leading to Beijing. The Chinese repelled a British attempt to take the forts by sea in June 1859, sinking four British ships. A year later, an overland assault by 11,000 British and 6,700 French troops succeeded.
When a British diplomatic mission came to insist on adherence to the treaty, the Chinese took the envoy hostage, and tortured many in the delegation to death. The British High Commissioner of Chinese Affairs, Lord Elgar, decided to assert dominance and sent the army into Beijing.
British and French rifles gunned down 10,000 charging Mongolian cavalrymen at the Battle of Eight Mile Bridge, leaving Beijing defenseless. Emperor Xianfeng fled. In order to wound the Emperor’s “pride as well as his feeling” in the words of Lord Elgar, British and French troops looted and destroyed the historic Summer Palace.
The new revised treaty imposed on China legalized both Christianity and opium, and added Tianjin — the major city close to Beijing — to the list of treaty ports. It allowed British ships to transport Chinese indentured laborers to the United States, and fined the Chinese government eight million silver dollars in indemnities.
The Western presence in China became so ubiquitous, and so widely detested, that an anti-Western popular revolt, the Boxer Rebellion, broke out in 1899. The hapless Qing Dynasty, under the stewardship of Dowager Empress Cixi, first tried to clamp down on the violence before throwing its support behind it — just in time for a multi-national military force of U.S., Russian, German, Austrian, Italian, French, Japanese and British troops to arrive and put down the rebellion.
It then spent an entire year looting Beijing, Tianjin and the surrounding countryside in reprisal.
‘Century of Humiliation’
It’s hard to over-emphasize the impact of the Opium Wars on modern China. Domestically, it’s led to the ultimate collapse of the centuries-old Qing Dynasty, and with it more than two millennia of dynastic rule. It convinced China that it had to modernize and industrialize.
Today, the First Opium War is taught in Chinese schools as being the beginning of the “Century of Humiliation” — the end of that “century” coming in 1949 with the reunification of China under Mao. While Americans are routinely assured they are exceptional and the greatest country on Earth by their politicians, Chinese schools teach students that their country was humiliated by greedy and technologically superior Western imperialists.
The Opium Wars made it clear China had fallen gravely behind the West — not just militarily, but economically and politically. Every Chinese government since — even the ill-fated Qing Dynasty, which began the “Self-Strengthening Movement” after the Second Opium War — has made modernization an explicit goal, citing the need to catch up with the West.
The Japanese, observing events in China, instituted the same discourse and modernized more rapidly than China did during the Meiji Restoration.
Mainland Chinese citizens still frequently measure China in comparison to Western countries. Economic and quality of life issues are by far their main concern. But state media also holds military parity as a goal.
I once saw a news program on Chinese public television boasting about China’s new aircraft carrier Liaoning— before comparing it to an American carrier. “They’re saying ours is still a lot smaller,” a high school student pointed out to me. “And we have only one.”
Through most of Chinese history, China’s main threat came from nomadic horse-riding tribes along its long northern border. Even in the Cold War, hostility with the Soviet Union made its Mongolian border a security hot spot. But the Opium Wars — and even worse, the Japanese invasion in 1937 — demonstrated how China was vulnerable to naval power along its Pacific coast.
China’s aggressive naval expansion in the South China Sea can be seen as the acts of a nation that has succumbed repeatedly to naval invasions — and wishes to claims dominance of its side of the Pacific in the 21st century.
The history with opium also has led China to adopt a particularly harsh anti-narcotics policy with the death penalty applicable even to mid-level traffickers. Drug-trafficking and organized crime remain a problem, however. The explosion of celebrity culture in China has also led to punitive crackdowns on those caught partaking in “decadent lifestyles,” leading to prominent campaigns of public shaming.
For example, in 2014 police arrested Jaycee Chan, son of Jackie Chan, for possessing 100 grams of marijuana. His father stated he wouldn’t plead for his son to avoid imprisonment.
Past history does not always determine future actions. Chinese sentiments toward the United Kingdom today are generally positive despite the Opium Wars. The escalating military confrontation over the South China Sea is a reality of our times, but that doesn’t mean China’s leaders will forever be committed to a strategy of expansion and confrontation.
Nonetheless, fostering better relations requires that we understand how China’s current foreign policy has it roots in past encounters with the West.
President Donald Trump announced an unprecedented review of a former Army Green Beret, who had been charged with murder for the 2010 killing of a suspected Taliban bomb-maker.
“He could face the death penalty from our own government after he admitted to killing a terrorist bomb maker while overseas,” the president said in a tweet Dec. 16, 2018.
The charges against Army Maj. Matthew Golsteyn mark the latest step in a 9-year probe aimed at resolving whether the decorated former Green Beret is a war hero, as many believe — or a war criminal. The Army opened its latest investigation in December 2016, after Golsteyn admitted in an interview with Fox News to killing the suspected terrorist while his unit was deployed in Afghanistan.
The interview, which took place in October 2016, was part of a pre-election Fox News special discussing rules of engagement, which had become more restrictive during the Obama administration. In it, Golsteyn said military rules required him to release the suspect.
Golsteyn appears to be standing by his 2016 admission that he killed the Afghan, but disputes that he killed the man in cold blood. Instead, he claims that he and another soldier set out after the suspect soon his release, believing he still posed an imminent threat to US troops.
During the Fox News interview, Golsteyn described the circumstances of the suspected Taliban militant’s detainment.
The Afghan was suspected of involvement in the killing of two Marines, who died in an explosion. Golsteyn said in the interview that Afghan tribal leaders helped identify the suspect. US forces detained the man, but because of strict rules of engagement they had to release him.
In the interview, Golsteyn said he was concerned that the Afghans who aided US forces would be targeted by the suspected bomb maker.
“It is an inevitable outcome that people who are cooperating with coalition forces, when identified, will suffer some terrible torture or be killed,” Golsteyn said.
How We Fight: A Fox News Special Report w/ Bret Baier
Golsteyn received a Silver Star, the military’s third-highest award for valor in combat, for actions during his deployment in Afghanistan. But after he detailed the incident in an interview with the CIA, the Army opened an investigation and stripped his award. He was also removed from the Special Forces.
According to Army documents obtained by the Washington Post, Golsteyn reportedly told the CIA that he and another soldier escorted the suspect back to his home but rather than releasing him, they assassinated the unarmed Afghan man. The Army documents also allege that Golsteyn and two other soldiers later burned the body in a trash pit at their base compound.
But the same Army documents show that members of his unit expressed doubt that the officer would kill an unarmed suspect, and investigators found no evidence of a corpse in several burn pits, according to the Post.
The Army’s investigators did not have enough evidence to press charges.
Now prosecutors may be able to use Golsteyn’s on-air confession to bolster their case. Otherwise, Golsteyn’s attorney Phil Stackhouse says there is nothing new.
“They have insinuated to me that they have new evidence,” Stackhouse told Fox News. “I don’t believe there is any new evidence at all.”
Golsteyn says the charges are based on a ‘complete lie’
“They quoted me as saying that me and someone else with me took a detainee to his home and assassinated him. The problem is I never said that,” Golsteyn told NBC News on Dec. 20, 2018. “It was a complete lie.”
NBC News reported Golsteyn stands by what he told Fox News in 2016, but maintains that he did not violate military law. Stackhouse made an appearance on Fox and Friends Dec. 16, 2018, to support his client. In the interview, Stackhouse said that shortly after releasing the Afghan man, Golsteyn and another Special Forces soldier set out after him, maintaining that the man was planning to continue making bombs for the Taliban and posed an imminent threat to US forces.
Will Trump’s tweet sink the Army’s case?
Trump’s decision to tweet his support for the former Green Beret is an unprecedented move that may prove beneficial to Golsteyn’s defense.
The president lauded Golsteyn as a “US Military hero,” which could count as a violation of unlawful command influence — a tenet of the military justice system that prohibits leaders from influencing the outcome of a court-martial. But it is typically flagged when leaders prevent a defendant’s access to due process, and does not necessarily apply in this case, experts told Task Purpose.
It is unclear whether Trump’s tweet means he intends to ever grant Golsteyn a pardon, and the president can still do so at any point.
As far as the Army’s treatment of Golsteyn, Stackhouse told Fox News, “I think he’s been betrayed.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Being a Marine taught me the importance of giving back. But my last mission may be my most crucial: Instilling the same values in my son.
Two years ago, I was built like a tank. I’ve been built like that my entire life, having grown up as a wrestler in high school and college. Once, way back then, someone looked at me and said, “What the hell are you?”
I look much different now. It’s hard for me to speak for long periods of time, and I’m about half the size I used to be. Now, I’m happy to just get up and walk, which is a mental challenge all by itself. The guy I used to be has been destroyed by chemotherapy.
In late 2015, I was diagnosed with stage-four cholangiocarcinoma, a rare and aggressive form of cancer that starts in the bile ducts. I don’t know how much time I have left; I may not even make it to my 55th birthday this December, but I’m happy that I can go knowing I’ve lived my life in complete service to others and to my family.
Except I have a teenage son, and there’s still so much to teach him.
I won’t be able to impart my wisdom to Mason as he grows up. That’s why I’m making sure he knows, now, the importance of living a life in service, like I have. The lessons are simple: Be humble, be open, and be helpful.
Growing up, my father was constantly working, which meant he wasn’t around a ton. He did the best he could though, and I considered him my best friend. But I didn’t have someone who could mentally challenge me. I got into wrestling in the seventh grade, and my coach became that person for me instead. He ended up being a formidable figure in my life, and I’m still in touch with him today.
You could tell immediately that this man had served in the military — through his mannerisms, his attention to detail, and his level of concentration. I thought, “This guy is incredible.” At an early age, my coach gave me advice that to this day I continue to take to heart:
“Don’t be a wise guy,” he would tell me. “Don’t be a showboat.”
Eventually, I joined the Marines, and that advice is what got me through basic training. Now, it’s something I teach Mason at every opportunity. We have a lot of big talks these days — especially now that I don’t know how long I have left to live — and I try to tell him who I was before the military.
I tell him not to be that guy.
When I enlisted in 1982, I was a very private person. In fact, you could say I was pretty closed off. But interaction with people is important, and you have to be open and outgoing. There is just something about being open to new experiences that makes life more meaningful. It also makes you not afraid to help people.
There is nothing more gratifying than helping others, and there are many avenues for doing that — not just through the military.
I joined the Marines after one year of college because I simply didn’t know what I wanted to do with my life. In fact, the movie “An Officer and a Gentleman,” about a guy who joins the Navy, came out right before I signed up, and that shaped what I thought the military was going to be like.
I was wrong.
My time in the military wasn’t like a Richard Gere action-romance film. It was tough and it was terrifying, but it also made me grow into a man that started to think to myself, “What can I do to give back?” What the Marines did was laser-focus my attention and instilled in me the idea that, “Hey, you’re capable of a hell of a lot more than what you’re doing now.”
I left the service in 1988 and it haunted me for a long time. I just missed it so badly. I still say that the Marine Corps was the best job I ever had. But I can no longer regret leaving, because I have the best family God could give me, and I would never have met my wife and had Mason if I had stayed.
But here’s the thing: When you serve, the experience never truly leaves you; it always stays with you. Every time something tragic occurred, I would quietly shed a tear. When 9/11 happened, I was choked up watching the coverage on TV. I felt like I should be there — I needed to help.
So off I went to Ground Zero, wearing my old and dated fatigues from the ’80s, and was able to get my way onto the search and rescue team that pulled out the first five people. It was surreal; everyone had the same look on their face, much like how they talk about the empty thousand-yard stare of soldiers who served in Vietnam. There was a gray, pinkish powder in the air, like debris mixed with blood. And it covered everything.
My cancer, my family and I believe, has a direct correlation to my time helping on the pile. But I wouldn’t take any of it back, and Mason knows that.
And that’s because service is part of me, now. I tell Mason constantly that being in service is such a selfless act. It’s contributing to something bigger than yourself. It just requires humility and the willingness to be open to help others.
Luckily for me, Mason already has most of these traits. But he’s only 14 and has a lot of growing up ahead of him and will face situations where I won’t be there to talk to him.
And that is the one thing that kills me — figuratively, of course — feeling like I’ve let down my son by dying too soon.
He’s talking right now of going to the Naval Academy in Annapolis, Md. I hope he does. He’s smart and creative, and good in science and math. I can see him being a biomechanical engineer or something similar.
But even if he doesn’t go into military, I just want him to be happy helping people. I tell him that if he sees someone who needs help, help them. It’s a really good feeling. I promise.
The start date of the offensive to oust Islamic State fighters from the city of Raqqa and end the terror group’s state-building project has been announced several times in the past few months, often with great fanfare by commanders in the Kurdish-led Syrian Democratic Forces, the United States’ ground ally in northern Syria.
The last announcement came in March when Kurdish commanders said an assault on the city would begin April 1.
Two weeks later that start date, like many others, has come and gone, prompting the months-long question: when will the U.S.-backed SDF offensive shift gears from isolating Raqqa, which is hemmed in on three sides now, to mounting an assault to retake the capital of the jihadists’ self-styled caliphate?
Over the weekend, Syrian President Bashar al-Assad told the French news agency AFP he would support whomever wants to oust Islamic State militants from Raqqa, but mocked the delay in an assault on the city, which U.S. officials believe is being defended by around 4,000 IS fighters.
“What we hear is only allegations about liberating Raqqa. We’ve been hearing that for nearly a year now, or less than a year, but nothing happened on the ground,” he said. “It’s not clear who is going to liberate Raqqa…It’s not clear yet.”
The Turkish defense minister again complicated the U.S. effort to choreograph an agreement among multiple local and international players about a Raqqa offensive by pressing Ankara’s long-standing demand for the U.S. to end its alliance with the Kurdish People’s Protection Units, or YPG, whose fighters dominate the ranks of the SDF.
There were no signs that the Turkish request made persistently by Ankara in recent months, and relayed by President Recep Tayyip Erdogan during a February phone call with U.S. President Donald Trump, will be heeded.
U.S. officials say they envisage the Raqqa battle will resemble the fight in neighboring Iraq, where local indigenous forces have been waging the struggle to retake the northern city of Mosul, the last IS major urban stronghold in that country.
Some 500 U.S. special forces soldiers deployed in northern Syria are helping to train and advise SDF units.
Mattis later said at a press conference the U.S. remains in solidarity with Ankara when it comes to fighting Islamic State militants and Turkey’s outlawed Kurdistan Workers’ Party, or PKK, but he made no mention of discontinuing the alliance with the YPG, the armed wing of Syria’s Democratic Union Party, or PYD.
The Turks, who fear the emergence of a Kurdish state in north Syria, maintain there’s no real distinction between the PYD and the PKK, which has been waging an insurgency in Turkey for more than three decades.
A U.S. Army M109A6 Paladin deployed in support of Combined Joint Task Force – Operation Inherent Resolve. (Photo: U.S. Army Spc. Christopher Brecht)
Mattis cited the long security relationship between the U.S. and Turkey, dating back to 1952 when Turkey joined NATO; but, in the wake of the April 16 constitutional referendum that greatly enhances the Turkish president’s powers, analysts say it is unclear how much Erdogan values his country’s alliance with the West, and whether his slim victory will embolden him to disrupt a Raqqa assault by the SDF.
Earlier in April, Erdogan ramped up the pressure on Washington, saying his government is planning new offensives in northern Syria this spring against groups deemed terrorist organizations by Ankara, including IS and the PYD’s militia.
In March, Turkish forces escalated attacks on the YPG in northern Syria, forcing the U.S. to deploy a small number of forces in and around the town of Manbij to the northwest of Raqqa to “deter” Turkish-SDF clashes and ensure the focus remains on Islamic State.
Local anti-IS activists say the air raids fail to distinguish between military and non-military targets; however, with IS fighters seeded throughout the city and surrounding villages, being able to draw a distinction is become increasingly challenging, say U.S. officials.
“Civilians are now [caught] between the criminal terrorists on one side and the international coalition’s indiscriminate bombing on the other side,” said Hamoud Almousa, a founding member of the activist network Raqqa is Being Slaughtered Silently, which is opposed to an assault on the city being led by the YPG.
“Liberating [Raqqa] does not come by burning it and destroying it over its people who have suffered a lot from the terrorist group’s violations,” he added.
The Syrian Observatory for Human Rights, a London-based monitoring group that relies on a network of activists for its information, said that four civilians — two women and two children — were killed April 17 in an airstrike believed to have been carried out by coalition warplanes on the Teshreen Farmarea north of Raqqa.
The Observatory says between March 1 and April 10, airstrikes killed 224 civilians. They included 38 children under the age of 18, and 37 women.
Another mainly Arab anti-IS activist network, Eye on the Homeland, complains at the lack of international condemnation about the civilian casualties from the airstrikes, arguing civilians caught in the conflict are being treated inhumanely.
“We assert that the liberation of civilians from all forms of terrorism requires that military forces acting in the area avoid civilian killing, displacement, and the destruction of their properties whenever possible,” the network said recently on its website.
It warned the deaths will “be used to by terrorist organizations in their propaganda to convince civilians that these military forces do not have their interests at heart” and will “only further fuel radicalization.”
Stairs workouts are among the quickest, most accessible, and straightforward ways to get in shape, fast. No, you don’t need a gym’s stair climber to do them. Find some stairs, run, jump, and step up them, come down, and repeat — that’s all it takes to burn a ton of calories, and, if you keep it up, lose weight. It’s an effective workout for a number of reasons: For one, it’s a heart rate exercise that’s equivalent to a sprint-style running session. Second, stair work adds up. Research has shown that taking just 200 steps a day, five days a week for 8 weeks, can improve cardio fitness by almost 20 percent. An added bonus: it’s a leg day workout that puts a minimal impact on your joints.
The biggest downside to stair workouts is that they get, well, boring. The workout below aims to solve this. It features 10 moves to shake it up and is intended to be a 20-minute sweat session. The faster you do each sequence, the higher your heart rate and the more calories you will burn. But it’s more important to practice good form than it is to be fast: Keeping your back straight, shoulders back, and knees over toes as you climb will build strength in the right muscles so you’ll be stronger the next time you tackle a stairs routine.
1. Step ups
Stand at the base of the staircase. Raise your right leg and place your right foot one the second step (skipping the first step). Push off the floor with your left foot and shift your weight onto your right as you step up. Swing your left leg in front of you, bending your left knee, while swinging your right arm forward for counter balance. Step back down to start position. Perform 10 step-ups with your right leg, then switch sides. Do 3 sets total.
Stand at the base of the staircase. Bend your knees and swing arms behind you, then swing them forward as spring off the ground and propel yourself onto the second step. Land on both feet. Jump back down using both feet. Do 10 jumps x 2 sets.
3. Fast feet
Starting at the base of the staircase, sprint to the top as fast as you can, moving your feet rapidly like a football drill. Do the equivalent of 5 flights of stairs. That means if you only have a single flight to work with, you’ll sprint to the top, sprint back down, and repeat 5 times.
4. Triceps dips
Sit on the second step, knees bent, keeping feet on the floor below the stairs. Place hands at either side of your hips on the edge of the second step, palms facing forward. (Note: If you are tall, sit on the third step instead.) Slide your hips forward until your butt is off the step, using your arms to support your weight. Bend and straighten your arms, feeling the burn in your triceps. Do 10 reps, 3 sets.
5. Incline lunges
Stand at the base of the staircase. Work your way to the top taking three steps at a time. Pause in the lunge position between each step, allowing maximum load on your front quad with every step. Do the equivalent of 5 flights of stairs, jogging back down to the start and repeating if you only have one flight to work with.
Stand perpendicular to the staircase, right hip closest to the stairs. Bend right knee and step up onto the first step, bringing your left leg with you. Quickly step up onto the second step. Work your way to the top using your right side to propel you. At the top of the flight, work your way back down using your right side to lead you again. At the bottom, reverse and jog sideways up the stairs using your left side to lead the way. Jog back down left-side first. That’s one set. Repeat 3 times.
7. Incline clapping push-ups
Stand at the base of the staircase. Place hands on the third step, arms straight. Keeping your back straight and in line with your legs, bend elbows and lower chest to the stairs. Hold for a second, then explosively push off the stairs and clap your hands together before landing in the extended push up position. Do 10 reps, 3 sets.
8. Backwards jog
Stand with your back to the base of the staircase. Using caution, walk up the stairs backward, engaging your glutes and hamstrings with every step. Note: This moves requires a bit of balance and coordination (more than you might think!). Use the side wall for support with one hand if needed. For those more advanced, try this exercise at a slow-jog pace. Complete the equivalent of 5 flights of stairs.
Stand at the base of the staircase. Shift weight onto your right leg, lifting left foot off the floor. Bend right knee, swing arms behind you, then swing them forward as you push off the floor and jump onto the first step with the right leg. Hop back down, keeping left foot off the floor. Complete 10 jumps on right side, then switch legs. (Note: Use side wall for balance as needed.) Do 2 sets total.
10. Decline push-ups
Squat facing away from the stairs and the base of the staircase. Place your hands on the floor in front of you and shift your weight forward so your arms arm supporting your body. Keeping hands on the floor, walk your feet backwards up the stairs behind you until they are on a step that allows you to create a straight line from your extended arms to your toes (probably the third step). Keeping your back and legs straight, bend your elbows and do a push up. Note: Decline push ups are hard and it’s normal that you can’t go as deep as you would on a flat surface.) Do 10 reps, 2 sets.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.