Spring 2019, Brig. Gen. Anthony Potts, head of PEO Soldier, plans to brief the Army’s senior leadership for a decision on whether to move forward on a new version of the Enhanced Small Arms Protective Insert, or ESAPI, that features a more streamlined design.
“We are looking at a plate with the design that we refer to as a shooter’s cut,” he told reporters recently. “We believe that an increase in mobility provides survivability just as much as coverage of the plate or what the plate will stop itself.”
Potts said the new design offers slightly less coverage in the upper chest closest to the shoulder pocket.
The Modular Scalable Vest being demonstrated at Fort Carson.
(U.S. Army photo by Staff Sgt. Lance Pounds)
“Our soldiers absolutely love it, and the risk to going to a higher level of injury is .004 meters squared. I mean, it is minuscule, yet it takes almost a full pound off of the armor,” he said.
Potts said he plans to brief Army Vice Chief of Staff James C. McConville in the next couple of months on the new plate design, which also features a different formula limiting back-face deformation — or how much of the back face of the armor plate is allowed to move in against the body after a bullet strike.
“Obviously, when a lethal mechanism strikes a plate, the plate gives a little bit, and we want it to give a little bit — it’s by design — to dissipate energy,” Potts said. “The question is, how much can it give before it can potentially harm the soldier?”
The Army has tested changing the allowance for back-face deformation to a 58mm standard instead of the 44mm standard it has used for years.
“We have found what we believe is the right number. We are going to be briefing the vice chief of staff of the Army, and he will make the ultimate decision on this,” Potts said.
“But right now, with the work that we have done, we think we can achieve, at a minimum, a 20 percent weight reduction. … We have been working with vendors to prove out already that we know we can do this,” he said.
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.
The U.S. Air Force has officially kicked off its adversary air contract initiative by awarding seven companies a total of $6.4 billion to outsource its assault and combat training.
The service on Oct. 18, 2019, issued the collective, indefinite-delivery/indefinite-quantity (IDIQ) contract to Air USA Inc.; Airborne Tactical Advantage Company LLC, known as ATAC, a subset of Textron Airborne Solutions; Blue Air Training; Coastal Defense; Draken International; Tactical Air Support, known as TacAir; and Top Aces Corp. for Air Combat Command’s aggressor training, according to a Defense Department announcement.
“Contractors will provide complete contracted air support services for realistic and challenging advanced adversary air threats and close-air support threats,” the Defense Department said.
The Air Force for years has looked for a helping hand to fill the enemy, “red air” gap, which would in turn allow for more of its active-duty combat forces to attain air-to-air training on the friendly, or “blue air,” side.
Draken International’s L-159E.
The training comes down to a battle of simulated attacks for the purpose of enhancing tactics and techniques should pilots find themselves in an aerial dogfight, or having to stave off the enemy. The simulated flights would also include close-air support to enhance Joint Terminal Attack Controller (JTAC) training for ground operators.
During the onset of the fighter pilot shortage in 2016, Air Force officials signaled a renewed interest in contracting the work, a cheaper alternative than depleting the service’s budget for training and flight hours to act as the enemy.
“In a perfect world, we’d have the resources to maintain the aggressor squadrons that we used to have and kind of do it in house with modernized threats,” Gen. Mike Holmes, head of Air Combat Command, told reporters during the Air Force Association’s Air, Space and Cyber Conference in 2017. “In the world we’re living in now, we’re limited in personnel and end strength.
Two French F-1 Mirages prepare to taxi and take off from Ramstein Air Base, Germany.
(U.S. Air Force photo by Tech. Sgt. Chad Thompson)
“If we can bring on some contract red air, then not only do we get some dedicated people to train against, we also reduce the amount of time that our crews are spending at a zero-sum budget for flight hours pretending to be somebody else instead of training for their primary skills,” he added.
A number of the red air companies have been expanding their aggressor fleets. For example, Draken currently has A-4 Skyhawks and L-159 “Honey Badgers” and recently purchased Dassault Mirage F1s and Atlas Cheetah fighters to add to its inventory. In 2017, ATAC bought upgraded F1 fighters from France; the company flew its first Mirage in August.
The training will be performed at “multiple locations across the Combat Air Force (CAF),” the DoD said. The Air Force has estimated that roughly 40,000 to 50,000 hours of flight time is needed to support aggressor air at a dozen bases across the U.S.
The Air Force will use fiscal 2020 operations and maintenance (OM) funds in the amount of .8 million toward the effort, set to run through October 2024, the announcement states.
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.
The Russian military on Nov. 28, 2018, announced plans to deploy advanced antiaircraft missiles to the Crimean Peninsula amid rising tensions between Moscow and Kiev.
A division of S-400 Triumph surface-to-air missiles will be sent to Crimea for “combat duty,” the state-backed Tass news agency reported Wednesday, citing information provided by the Southern Military District’s press service. “In the near future, the new system will enter combat duty to defend Russia’s airspace, replacing the previous air defense system,” a representative told the official news agency.
Sputnik News, another Russian media outlet owned by the Russian government, indicated that this would be the fourth S-400 air-defense battalion the country deployed to Crimea. The S-400 surface-to-air missile system is one of the world’s most advanced air-defense systems, able to target aircraft, missiles, and even ground targets.
A column of what appeared to be anti-ship missile systems was spotted on a highway headed toward the Crimean city of Kerch on Nov. 27, 2018, the Russian state-funded television network RT reported.
An S-400 92N2 radar and 5P85T2.
News of missile deployments to Crimea come just a couple of days after a serious naval clash between Russia and Ukraine on Nov. 25, 2018, in the Sea of Azov, which is shared territorial waters under a 2003 treaty signed by the two countries.
During Nov. 28, 2018’s confrontation, Russian vessels rammed a Ukrainian tugboat and opened fire on two other ships before seizing the boats and taking their crew members into custody.
Russia asserts that the ships, which were traveling to the Ukrainian port city of Mariupol from Odessa by way of the Kerch Strait, failed to request authorization and engaged in dangerous maneuvers. Moscow has yet to provide evidence to support these claims.
Ukraine argues that the incident was evidence of Russian aggression and released a video from aboard one of the Russian ships that Ukrainian authorities intercepted. In the video, the Russian sailors can be heard shouting “crush him” as the Russian vessel rams the Ukrainian tugboat.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Philip Hollywood grew up in a Navy family, so when World War II started he enlisted in the Navy — at the ripe young age of 17. After his combat training, he was assigned to the USS Melvin, a destroyer homeported in the Philippines.
The Melvin fought in the Battle of Leyte Gulf in 1944, which turned out to be the largest naval battle of World War II and possibly the largest in history. Leyte Gulf was also the first time the Japanese used coordinated kamikaze attacks.
“The Kamikazes… that was scary to me. Anyone who says they weren’t scared, I don’t think they’re telling the truth,” says Hollywood. “It was a new experience trying to kill an opponent who only wanted to kill you and not survive.”
The battle was much more than fighting kamikaze attacks. Two days into the fight for Leyte, a Japanese task force of two battleships, a heavy cruiser, and four destroyers tried to steam through the narrow Surigao Strait to support the main force in the Gulf. The Japanese ran into six American battleships (five of which were sunk at Pearl Harbor, but were repaired and brought back to service), four heavy cruisers, four light cruisers, 28 destroyers, and 39 torpedo boats in Surigao’s narrows.
In a video produced by AARP, Hollywood recalls his memories of the battle, the kamikaze, and how it felt to sink the Japanese battleship Fuso.
Hollywood died shortly after this video was produced.
“Phil Hollywood was the last of a dying breed,” says TJ Cooney, one of the video producers. “I am so thankful for the time that I had with Phil to make this story, he was an amazing man and truly an American hero and treasure. He is going to be sorely missed and never forgotten.”
In 1862, the Union Army was in striking distance of Richmond and the Union commander hoped to wrap up the entire war with just a few more engagements, but surprising aggression by the Army of Northern Virginia’s new commander would cause a Union defeat, leading to two more years of warfare.
Union Gen. George B. McClellan had been making his way towards Richmond as part of the Peninsula Campaign in 1862, but Gen. Robert E. Lee attacked and managed to turn the skittish McClellan south.
(James F. Gibson, Library of Congress)
In May 1862, the Union’s top officer was Gen. George B. McClellan, a railroad man turned military officer. While he had many drawbacks, his organizational skills were top notch and he had managed to fight way into position just miles east of Richmond, the political and industrial heart of the Confederacy. If he could capture the city, the Confederacy would fall apart or be forced to withdraw south to Atlanta or another city while losing massive amounts of manufacturing power.
And, the Confederacy had just fought a stalemate at the Battle of Seven Pines. Both sides claimed victory, but the Confederate commander was wounded and the Southern president promoted Gen. Robert E. Lee to the position. Lee was known for caution at this point in the war, and McClellan decided to take time to wait for good weather and reinforcements before pressing his attack home.
It was a hallmark of McClellan’s actions during the war, and it gave Lee time to order a large network of trenches dug, allowing him to defend the city with a small force while preparing the larger portion of his army for a much more aggressive move. Lee didn’t want to just defend Richmond, he wanted to attack the Union force’s supply lines, forcing a retreat.
A sketch and watercolors depiction of the Battle of White Oak Swamp, one of the Sevens Days Battles.
(Alfred Waud, Library of Congress)
The Union Army in the field was much larger than the Confederates’, 100,000 facing 65,000. But the Union Army was fighting far from home and needed over 600 tons of supplies per day, almost all of it shipped by rail and packtrain from northern cities.
Lee began his assault when the Union Army was sitting astride the Chickahominy River with a third of it on the northern side and two-thirds on the southern side. That meant that Lee could attack the northern side and potentially even destroy the railroad there before the rest of the Union forces could get into position to fight him.
On day two, Jackson once again ran into trouble and Union forces were able to regroup, forming a united front against the Confederate forces. But McClellan still didn’t press home his numerical advantage, withdrawing under the assumption that the aggressive Lee outnumbered him.
On June 28 and 29, the Confederate forces were able to launch successful attacks against the retreating Union forces, but they were unable to land a crippling blow. And so, McClellan was able to reach a great defensive position on July 1. From Malvern Hill, he could defend against any number of Confederate attacks.
In the end, the Confederacy lost approximately 20,000 men while the Union lost 15,000.
McClellan’s failure to capture Richmond in 1862 caused the Civil War to drag on for two more years.
(Kurz Allison, Library of Congress)
But while Lee had failed at his goal of landing a significant blow against Union forces, but he had succeeded in his larger goal. McClellan had been mere miles from Richmond and on the offensive, but one week later he was driven south, begging for more troops and supplies before he would attack again. Instead, he let Lee rebuild his forces and move north, achieving another victory at the Second Battle of Bull Run and opening the door for Lee’s first invasion of the North.
Lee, previously known for his caution, had gone on the offensive despite being outnumbered, and it had saved the capital and its industry. McClellan would later lose his command, partially because of the failure to attack Richmond and his failure to attack off of Malvern Hill.
Lincoln would have to go search for his own Lee, his own aggressive general to carry the attack against the enemy, to force the initiative. It took Lincoln another few years to get him into position, but this would eventually be Gen. Ulysses S. Grant, a man known at the time for his alcohol consumption and his butchery, but now possibly known best for receiving Lee’s surrender at Appomattox Court House, propelling Grant to a successful 1868 presidential run.
When things get squirrely, military vets have several advantages over career civilians. Vets, of course, have the benefit of combat and tactical training, but they’ve also learned to develop a formidable mental game.
Former Green Beret Mike Glover used this notion as inspiration and a jumping off point when he founded Fieldcraft Survival, his school for disaster preparedness.
With 18 years of deep operational experience, certifications out the wazoo (just check his founder’s bio), and a doomsday sense of humor that would make Mad Max proud, Glover is uniquely qualified to teach civilians to keep their heads and preserve their lives as the worst case scenario unfolds.
“At Fieldcraft, our whole basic motto is we’re teaching mindset over hard skills.”
Things, of course, got extra squirrely when Oscar Mike host Ryan Curtis dropped in for a visit.
Glover hustled Curtis right into training, first in the classroom to reinforce the importance of developing a strong mental game and then in the field, where the two ran through the O.P.S. Course, which stands for Observe, Prepare, Survive.
And just as the word “challenge” was leaving Curtis’ mouth a distant cry of distress told our heroes it was time to oil up for action.
What happened next pretty much sums up the whole series.
Watch as Glover teaches this wannabe Martin Riggs the real meaning of the word “squirrely”, in the video embedded at the top.
A number of elite units from multiple nations are gathered to train at an air base, with over 100 aircraft sitting on the flightline for a two-week exercise.
Sounds like just another Red Flag, right? Wrong.
This exercise is a “flag,” but it’s not at Nellis Air Force Base in Nevada. Instead, it’s taking place in Israel. And appropriately enough, it’s known as Blue Flag.
While several Red Flag exercises are held each year in the U.S., the Israelis hold one Blue Flag every two years. In 2013, four countries took part. This year, according to DefenseNews.com, seven will be in the skies over the Middle East nation: the United States, France, Germany, India, Italy, Poland, and of course, Israel.
One big difference between Red Flag and Blue Flag is the fact that Blue Flag doesn’t have a lot of head-to-head action between the participants. The exercise usually puts the 100 or so planes in as a multi-national “Blue Force” dealing with an external “Red Force.”
Week one of Blue Flag is spent getting familiar with the area. The second week is the actual combat exercise, usually involving the Red Force trying to hit friendly targets. The Blue Force tries to stop them, in a variety of missions, both air-to-air, and air-to-surface.
Past Blue Flags have drawn rave reviews from the United States Air Force.
“The Israelis provided an excellent training environment, which offered us the opportunity to learn from each other and to take advantage of good airspace, surface threat replicators, and challenging scenarios,” said Lt. Col. John Orchard after Blue Flag 2013 in an Air Force release. “It was a real pleasure integrating with our Israeli, Italian and Greek partners who all offer unique tactical, strategic and cultural perspectives.”
While the nightlife may be very different from the Vegas strip — and it’ll be a little harder to find a good ham sandwich between sorties — Blue Flag 2017 promises to be very interesting for the participants.
WASHINGTON — U.S. President-elect Donald Trump’s nominee to run the CIA says he believes Russian President Vladimir Putin is likely satisfied with the political furor in the United States over what U.S. intelligence calls a Russian hacking campaign to meddle in the presidential election.
Representative Mike Pompeo (Republican-Kansas) said during the January 12 confirmation hearing before the Senate Intelligence Committee that it would not be surprising if Russia’s leadership sees the uproar “as something that might well rebound to their benefit.”
“I have no doubt that the discourse that’s been taking place is something that Vladimir Putin would look at and say: ‘Wow, that was among the objectives that I had, to sow doubt among the American political community, to suggest somehow that American democracy was not unique,'” Pompeo said.
Trump has publicly questioned the U.S. intelligence community’s conclusions about Russian involvement, though a day earlier he acknowledged that Moscow was likely behind the cyberattacks targeting the campaign of his Democratic rival, Hillary Clinton.
Trump insists, however, that the meddling had no impact on the outcome of the election.
Pompeo was responding to a question by Senator Marco Rubio (Republican-Florida) about the hacking campaign, in which Russia denies its involvement, and unsubstantiated claims that surfaced recently alleging that Russia possesses compromising information on Trump.
Pompeo said he accepts the assessment by U.S. intelligence that Russia was behind the cyberattacks.
Pompeo told the Senate Intelligence Committee that he attended last week’s meeting at which top U.S. officials briefed Trump on the matter.
“Everything I’ve seen suggests to me that the report has an analytical product that is sound,” Pompeo said.
Russia denies it was behind the cyberattacks.
Pompeo also said he believes Russia is “threatening Europe” while “doing nearly nothing” to destroy Islamic State (IS) militants.
“Russia has reasserted itself aggressively, invading and occupying Ukraine, threatening Europe, and doing nearly nothing to aid in the destruction of ISIS,” Pompeo said in his written testimony submitted to the committee, using an alternate acronym for IS.
Trump has said he wants better relations with Russia, including greater bilateral cooperation in fighting IS militants in Syria.
Pompeo also said he would drop his opposition to the Iran nuclear deal if confirmed for the post and focus on “aggressive” verification that Tehran is complying with the terms of the accord.
A fierce critic of the deal between Iran and world powers during his time in Congress, Pompeo said in his confirmation hearing that he would have a different role if the Senate confirms his nomination.
“While I opposed the Iran deal as a member of Congress, if confirmed, my role would change — I’ll lead the [Central Intelligence] Agency to aggressively pursue collection operations and ensure analysts have the time, political space, and resources to make objective and sound judgments,” Pompeo said.
Trump has previously said he could scrap or renegotiate the deal.
Pompeo has said that the CIA must be “rigorously fair and objective” in assessing the accord.
In his testimony, he called Iran “the world’s largest state-sponsor of terror” and said the Islamic republic “has become an even more emboldened and disruptive player in the Middle East.”
President Donald Trump has stated several times his desire to acquire Greenland, according to The Wall Street Journal. In addition to its beauty and natural resources, Greenland is located between the US and Russia, making it strategically important in a Cold War-like conflict between the two.
Greenland is an autonomous Danish territory, with its own government that handles domestic issues. On Aug. 16, 2019, Greenland’s Ministry of Foreign Affairs tweeted, “We’re open for business, not for sale.”
The US has operated Thule Air Base in Greenland’s high Arctic since the 1950s. While the mission of the base has changed over time, the base is now charged with warning North America about incoming intercontinental ballistic missles (ICBMs).
Read on to learn more about Thule Air Base.
A sunny view of the ramp at Thule Air Base, Greenland, shortly after the NASA P-3B research aircraft arrived on Mar. 18, 2013.
(NASA photo by Jim Yungel)
Thule Air Base is 750 miles north of the Arctic Circle and midway between New York and Moscow. The base is home to the 12th Space Warning Squadron, which detects ICBMs headed toward North America with its Ballistic Missile Early Warning System.
1st Lt. Ariel Torgerson (left), 821st Support Squadron Communications Flight commander, issues the oath of enlistment to Staff Sgt. Eric Jennings, 821st SPTS.
(U.S. Air Force photo by Tech. Sgt. Darrell Kinsey)
The orientation letter for new Thule Airmen welcomes them to “The Top of the World.” It also stresses just how remote the installation is: “There is no ‘local town.’ The closest Inuit (native Eskimo) village, Qaanaaq, is located 65 miles away. There is no ‘off-base’ except for the bay, the ice cap and what appears to be thousands of miles of rocks and/or ice.”
Thule is located on Greenland, the world’s largest island. Construction was completed in 1953. Thule’s population is about 600 military and civilian personnel — 400 Danes, 50 Greenlanders, 3 Canadians, and 140 Americans.
U.S. Air Force Gen. Terrence O’Shaughnessy, Commander of North American Aerospace Defense Command (NORAD) and U.S. Northern Command (USNORTHCOM) visits units and tour facilities at Thule AB, Greenland, April 24, 2019.
(Preston Schlachter / North American Aerospace Defense Command)
Thule is locked in by ice nine months each year. A Canadian Icebreaker ship comes in during the summer to clear a path for cargo ships from the US, Canada, and Denmark to replenish the base’s supply of fuel, construction supplies, cargo, and food.
A seasoned Greenlandic hunter and his dog sled racing team speeds into the home stretch toward the finish line March 30. Thule Air Base celebrated Armed Forces Day March 30-31 by inviting native Greenlandic residents to the base, some of whom traveled up to three days across the extremely cold environment by dog sled to attend the celebration.
(U.S. photo by Master Sgt. Robert Brown)
In the summer months, Thule sees 24 hours of sunlight. Flowers like poppies bloom, and cotton and moss grow. Birds like peregrine falcons fly in, and mosquitos proliferate — to the extent that locals refer to them as the “Greenlandic Air Force.”
Storm conditions at Thule can be extreme, and are divided into five categories: Normal, Alpha, Bravo, Charlie, and Delta, with Delta being the most threatening. Under Delta storm conditions, personnel are required to shelter in place, and no travel is allowed at all, with the exception of emergency vehicles.
The NASA P-3B research aircraft is being prepared outside the hangar at Thule Air Base for a science mission across the Arctic Ocean to Alaska.
(NASA photo by Michael Studinger)
While there is limited internet and opportunities for outdoor activity during the summer months, there’s a lot Thule doesn’t have: A bank or ATM, paved roads or sidewalks, or a clothing store. It also doesn’t have a view of the Aurora Borealis, or the Northern Lights — it’s too far north.
When Brittany Boccher was approached by retired Major General Kendall Penn and the Arkansas Secretary of State Military and Veterans Liaison Kevin Steele to help get proposed legislation passed to protect the retirement pay of military retirees, Boccher jumped at the opportunity to serve her current community.
Boccher, a mother of two and the spouse of a special agent with the Air Force Office of Special Investigations, began the task by hosting the General and the Military and Veteran’s Liaison at one of the Little Rock Spouses’ Club meetings, where the men presented the proposed legislation to the local military spouses.
The proposal specifically addressed the taxation of pay for military retirees. While active duty personnel in Arkansas do not pay a state tax, retired veterans’ pay is taxed.
That tax didn’t sit well with Governor Asa Hutchinson and Lieutenant Governor Tim Griffin, who have seen their state ranked at 48 in attracting and retaining working age military retirees and veterans.
“A lot of them will retire really young in their 40s, 50s, 60s. And what do they do? They have that steady income and start other businesses or they go work a new job,” Griffin said.
Hutchinson agreed, saying, “I believe it will help us to bring more military retirees here, welcome them back to Arkansas.”
Boccher committed to calling or emailing every state senate committee member directly to discuss his or her support for Hutchinson’s proposed tax initiative. Then she set out to round up military families that would benefit the most from the initiative in order to testify before the state house and senate committees.
Boccher, a business owner in Arkansas herself, told We Are the Mighty that her family reflected the target audience the state was hoping to attract with the proposed tax break.
“They were seeking a young family close to retirement to showcase that they would have a second career after the military. We are a 17 year military family, we’re young, and with two small children. We want to stay in Arkansas and we own a business in Arkansas.”
Boccher said her family “checked all the boxes” for what Steele and Penn wanted to present as the ideal family the state was trying to attract.
Penn asked Boccher to testify before the state house and senate committees.
As a result of her hard work and commitment to the legislation, Boccher and her family were invited to the bill signing ceremony earlier this month.
On February 7, Hutchinson released a statement that read, in part, “…beginning in January [Arkansas] will also exempt military retirement pay. This initiative will make Arkansas a more military friendly retirement destination and will encourage veterans to start their second careers or open a business right here in the Natural State.”
For her part, Boccher is proud of what she’s accomplished for veterans while simultaneously running an apparel company, a photography company, and a non-profit organization, the Down Syndrome Advancement Coalition.
Additionally, Boccher is the president of the Little Rock Air Force Base Spouses’ Club and the 2016 and 2017 Little Rock Air Force Base Spouse of the Year.
Boccher had this to say about her work, “The military community is resilient, adaptable, dedicated, independent, supportive, and resourceful, but most of all they can make a difference, their voice can be heard, and they can and will make change happen!”
Anyone can get in movie-star shape. All it requires is working out every day for two to four hours, skipping carbs, hiring trainers, and having a Hollywood studio foot the bill and then pay handsomely for your time. It’s how Ryan Reynolds and his superhero peers look the way they do on the big screen. That’s not to say their workouts aren’t impressive. They’re typically the kind of upper-body-heavy exercise routines that only someone who does this for a living could finish. Because of this, they’re worth following.
Take the workout that Reynolds was tackling while filming “Deadpool 2.” When he enlisted celebrity trainer Don Saladino to create a routine that would build muscle, add definition, and improve overall fitness, he got what he asked for. Saladino designed a variety of circuit-style workouts that covered most major muscle groups with a focus on the upper body. While he didn’t report how often he worked out, let’s just say he ended up looking like a pretty unrealistic dad of two in the end. Mission accomplished.
What does this have to do with us mere mortals? Well, the workouts Reynolds did are pretty great for full-body strength and agility because (little known fact) Reynolds does a lot of his own stunt moves. But, yeah, it’s too hard. We get that. Which is why we took the principles from one of the sample workouts he shared with Men’s Health, and dumbed it down for us regular dads. Here’s your streamlined version, with moves modified to fit the schedule and skills of everyday dads.
(Twentieth Century Fox Film Corporation)
Reynolds’ version: 15 minutes of stretching, foam rolling, and deep breathing.
Your version: Your time is precious, so you can do this 3 minutes. Stand with feet wide apart. Reach arms overhead, inhale deeply. Exhale and release, bending your knees and allowing your torso to fall forward so that your hands rest on the floor. From here, bend your right knee deeply, shift weight to right side, and move into a side lunge. Hold as you breathe in and out. Shift weight to left side and repeat. Return to center, straighten your back and legs and raise arms out the side. Twist right, then left, five times. Relax — you’re ready to go.
Move #1: Kettlebell swing
This full-body move works your arms, back, glutes, and quads. Start standing with feet hip-width apart. Hold the handle of a kettlebell with both hands, arms straight in front of your body. Bend your knees into a squat, and let the kettlebell drift back between your legs, keeping your back straight. With a single movement, push through your heels and explosively return to a standing position, allowing the kettlebell to swing forward so it reaches chest height as you do. That’s one rep.
Reynolds’ version: 5 reps with as heavy a weight as possible.
Your version: You can nearly keep up here! Make it 3 reps with a 25-pound weight.
Move #2: Front squat
Start standing, feet hip-width apart and toes slightly turned out. Hold a barbell with both hand (palms facing forward and tilted upward) just below your chin. Bend knees and allow your hips to drift back as if you were sitting in a chair. Keep back straight. Aim to get your quads parallel to the floor, but stop lowering as soon as you feel your form begin to slip. Return to standing to complete one rep.
Reynolds’ version: 5 reps with a heavy weight (about 85% of a max load)
Dad’s version: Keep it at 5 reps, but skip the weight altogether and go for air squats. Focus on the form — that’s what really matters here.
Lie back on a flat bench, holding the barbell above your chest with an overhand grip, arms straight. Keep hands shoulder-width apart. Bend elbows, keeping them close by your sides, and lower bar to chest height, then straighten again.
Reynolds’ version: 5 reps with a weight that is probably more than you can lift, placing hands close together to increase difficulty.
Dad’s version: Let’s go with 3 reps using a weight that’s about 75% of your max load (roughly around 150 if you’re a 200-pound guy, although it’s a wide range). Place hands slightly wider than shoulder-width to help with bar stability — even wider if you’re new-ish to the move.
Move #4: Pull-up
Stand in front of the pull-up bar and grab it with an overhand grip. Keeping your back straight and eyes focused on the wall just above eye level, bend arms as you hoist your chin over the bar, then straighten back down.
Reynolds’ version: 5 reps maintaining a plank position with his body (i.e. board-straight) and fully extending arms with every lowering.
Your version: Stick with the 5 reps, but use an assist. See that resistance band? Tie it around the bar so it creates a long loop. Place your feet inside the loop, allowing band to stretch as you lower your body, then add support as you lift yourself up. Another alternative: Perform reverse pull-ups by gently jumping off the floor to begin in a contracted position, chin above the bar, then feel the burn as you lower yourself down to the floor.
Reynolds did various versions of the weighted walk in his workout to prep for “Deadpool 2” — it’s one of the most efficient ways to build overall strength and tone your muscles. You can choose between a suitcase carry (carry dumbbells or kettlebells down by your sides), overhead carry (raise the weight directly over your head, arm straight, doing one arm at a time as you walk), or bottom-up carry (bend your arm at a 90 degree angle in front of you and carry the kettlebell upside-down by its handle so that the weighted endpoints up into the air). In all cases, focus on good form.
Reynolds’ version: 5 reps of 75-foot carries with a weight that is 35-40 pounds.
Your version: Challenge yourself here with 3 reps of 50-foot carries. Still, don’t go too heavy. Start with 25 pounds and work up from there.
Rest and repeat
Reynolds’ Version: No rest for Merc with a Mouth. Do this circuit five times in a row.
Your version. Take 30 seconds between reps and 5 minutes between sets. You’ve earned it. Start by hitting this circuit twice and work your way up from there (capping at four).
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
“Our job as parents isn’t to provide certainty in a time of uncertainty. Our job is to help kids tolerate the uncertainty,” explains Dr. Jerry Bubrick, a clinical psychologist at the Child Mind Institute.
Kids aren’t stupid. Nor are they obtuse. They hear you discussing the increasingly dire COVID-19 news, they see headlines on your social media feed, and they understand that to a large extent, the stuff they once enjoyed doing is no longer in play. Playing epidemiologist isn’t going to work. Kids don’t need specific answers, they need broader certitude that they are loved and will be taken care of — certitude that makes the ambiguity of the moment manageable.
“We want to teach them how to tolerate not knowing. You should let them explain how they’re feeling and why, and you can help them validate those feeling by saying things like, ‘I have similar worries. Let’s brainstorm ideas on how we can make things better.’ Instead of just giving answers, you want to have a conversation and compare notes,” says Bubrick.
Getting kids, regardless of age, involved in problem-solving makes them feel empowered and like they’re part of the solution. But as Bubrick points out, if you ask vague questions, you’ll get vague answers, including the dreaded “I’m fine” (the quintessential conversational dead end). Bubrick’s advice is to lead with curiosity and ask open-ended yet specific questions:
What did you learn about today?
What is something interesting or funny you heard about today?
What was the most fun thing you did today?
What are you most looking forward to tomorrow?
What was the toughest part of your day today?
What was something you didn’t like about your day?
What got in the way today of you having a fun day?
What can we do together to make it better?
I read something interesting today and wanted to know if you had a reaction to it?
As with most things in life, timing is everything.
“Bedtime is not the right time. Kids are starting to wind down for the day. Anxious kids have more worries at night. Don’t lead them down the path of more worry. And don’t talk to them about this when they first wake up. Find a time, a neutral time, when there hasn’t been a big argument. Look for a calm moment,” says Bubrick.
He suggests having laid-back discussions either during dinner, or while taking a family walk. And he relies on a simple yet clever approach that gets people to open up.
“With my kids, I suggest a game: Like a rose. It’s an icebreaker and it’s our thing. You start and model the game. There are three components to the rose. The petal: ‘Tell me something you liked about today.’ The thorn: ‘Tell me something you didn’t like.’ The bud: ‘Tell me something you’re looking forward to in the future.’ You have to model it to get a response.”
If your children aren’t able to articulate how they’re feeling, use a feelings chart and work your way from there. Some 5-year-olds can explain, with total clarity, what upended their emotions and why. Some teens, meanwhile, can barely manage a two-word response and won’t dig deeper without gentle prodding. You want to have children be as specific as possible about what exactly they’re feeling.
“If you can name it, you can tame it,” says Bubrick.
His final note is just as applicable to kids as to their adult minders. Don’t spin out. Don’t catastrophize. And remind kids that no, their friends aren’t having secret sleepovers or hitting the playground. We’re all stuck at home together.
“We want to help kids stay in the moment. It’s so easy to get wrapped up in the unknown. All we know is what’s happening to us right now. We have each other. We’re connected to our friends. Let’s focus on that. We’ll deal with tomorrow, tomorrow,” he says.