Chelsea George of Waynesville, or more recently known as Mrs. Missouri, is a fan of adventures.
Her husband, Capt. Tony George, currently serves at Fort Leonard Wood. He is the same way, she said, and with being part of a military family, she’s had quite the journey.
“My family, we’re currently on a quest to see all 50 states,” she said. “Every time we got orders somewhere, we were excited about the adventure.”
Her family first moved to the area for six months in 2013 during her husband’s Captains Career Course.
She said adjusting to the difference in regional lifestyle was difficult, but social connections made the transition easier.
“I think it’s really important to get plugged in with different groups, whether it’s volunteering or joining a club, because it can be kind of slow at first,” she said.
Out of her desire to integrate into the surrounding community, she was introduced to the Mrs. Missouri pageant, which she would win six years later after several back-to-back moves and returning to Fort Leonard Wood.
“It was a really good way to meet friends when I moved to a different state,” she said. “That was what initially got me into it, but it (also) gave (me) a platform to speak about things that are important to (me).”
Her platform was a choice riddled with emotions from years past, she said. To Chelsea George, there are few more important causes than skin cancer prevention.
“Ten years ago this year, I had my uncle Jamie pass away from melanoma,” she said.
He was 42 years old.
“It was five months from the day he was diagnosed to the day he died,” she added. “He had a big part in raising me.”
Because of her single mother’s working hours and pursuing a doctorate, she said, she spent several nights a week at her uncle’s house.
“He was this big, huge 6-foot 7-inch police officer in an area that was kind of rough, a suburb of Dayton, Ohio, where I lived,” she said. “To me, (he) was my hero, and nothing could touch him. (He) couldn’t be defeated.”
“Then, to see this terrible disease take him so quickly, it’s definitely something that really molded me and changed me going into adulthood,” Chelsea George said.
She was 19 years old.
“The phrase ‘grief is a process’ is definitely not a lie,” she said. “For a long time, I really couldn’t even talk about it without being super emotional.”
George was previously a licensed cosmetologist, and even though she wasn’t vocal about her platform yet, she volunteered to assist cancer patients who wanted to “look good (and) feel better.”
“Women who have cancer (would) come in and get a makeover,” she said. “You (would) teach them how to deal with things like losing eyebrows, how to apply makeup to cover that, how to pick a wig that’s best for (them).”
“It wasn’t melanoma-specific, because I knew I wanted to help (all) people with cancer, but I wasn’t ready to talk about my uncle Jamie and his story,” she added.
George would later graduate with a degree in exercise science and begin working at the Missouri University of Science and Technology Wellness Department. This education, coupled with a natural maturing in the grief process, she said, allowed her to open up about her hero.
“I finally got to the point where I could talk to people about it,” she said. “Working in the field of prevention specifically kind of led me to realize, ‘I can take what I know about prevention work and put it toward this thing that’s super important to me, and hopefully make the smallest bit of difference.'”
Bringing light to melanoma prevention and education carried her to the competition where she would ultimately be crowned Mrs. Missouri.
Even on stage, she said, it’s still a sensitive subject.
“I think there were 5 judges, and I cried with 4 of them,” she said. “Sometimes, it’s still hard to talk about, but it’s important to talk about. Knowing how important the message is, (even) if I stumble over my words, that’s okay, as long as the message gets out.”
The next year will prove to be a significant one for George as she advocates for her cause, celebrates her 10th wedding anniversary and competes for Mrs. United States in Las Vegas in August 2019.
“She worked so hard not only for the pageant but she’s worked on her education, getting her bachelor’s degree and working on her master’s degree, she’s holding down a full-time job and parenting two kids,” Tony George said. “I’m proud of her for all the work she’s done.”
The last Mrs. Missouri contestant to win the title of Mrs. United States was Aquillia Vang in 2012, a Waynesville resident at the time, and military spouse, whose husband, Maj. Neng Vang, was stationed at Fort Leonard Wood.
Rubber, sheep skin, love sock, penis sheath, raincoat, scum bag, prophylactic, the goalie, nodding sock, the Royal wanker, MOPP gear, or, if you’re feeling vanilla, just plain ol’ “condom.”
No matter what you call it, condoms are great for conducting amphibious landings when you don’t want to exchange fluids with the host country. But they’re also good for a host of other things, as numerous enterprising service members have discovered over the years.
Make love, make war, but, for god’s sake, make lots of condoms first. So, just what sorts of things did grandpa use his jimmies for besides the horizontal tango?
There are likely thousands of condoms in this photo even though almost no one in it would get laid for a week or more.
One of the best-known uses of condoms in combat came during D-Day where many infantrymen put them on their weapons’ barrels to keep the bore clear. While water is typically cited as the main intruder that soldiers wanted to deny, War on the Rocks has rightly pointed out that many weapons in World War II could actually fire just fine while wet.
But condoms, in addition to keeping out some of the moisture, also kept out most of the mud or wet sand that could get jammed in the barrel. And while water can cause a round to move to slowly through the barrel, causing the sustained pressure buildup to damage the barrel, wet sand or mud is nearly guaranteed to cause the barrel to burst.
Members of a naval combat demolition unit hit the beach during training.
(U.S. Department of Defense)
The Navy’s underwater demolition teams, meanwhile, reportedly used condoms to protect the fuses of their underwater explosives. Most of the fuses proved to be water resistant instead of waterproof, so they had to be kept dry until just before the big show. The commandos kept the sensitive little bombs in condoms until it was time to slide them into their holes. Then, remove the love glove and initiate the fireworks.
But, the condom’s debut as a tool for the D-Day landings actually came before the real operation. Gunners training for the big day are thought to have filled condoms with helium to make field-expedient targets for firing practice.
But it’s not all history — U.S. grunts and friendly forces have their own modern uses for condoms, too. For instance, a condom makes a great waterproof pouch, though you have to tie and untie it to retrieve items while maintaining a proper seal. Condoms are especially good in this role since they’re so elastic. They can expand to be large enough to cover nearly anything a soldier is carrying, though, again, you still have to be able to tie it for perfect effectiveness.
Stretch your condoms out first, ladies and gentleman. This is not enough water to keep you going.
(ClaudiaM1FLERéunion CC BY-SA 3.0)
In fact, if the condom is properly stretched and then placed into a fabric sleeve, like a sock, it can be used to hold additional water. Non-lubricated condoms are surprisingly strong and elastic, but they need a good fabric layer to protect against pinpricks which would cause them to burst. And, they need to be stretched first. Why? Because there’s no real water pressure in most survival situations, so the condom can only hold as much water as its current shape will allow.
So, yes. Bring condoms, whether you’re there to fight or fornicate. But, if you’re there to fight, opt for the non-lubricated, non-flavored ones.
The Uniform Code of Military Justice (UCMJ) is a massive collection of rules, regulations, standards and procedures that defines the justice system for those serving according to Uncle Sam. It is federal law enacted by Congress that spells out all the activities that can cause troops to get slapped with an Article 15, Article 32, a court martial, or a host of other not-so-fun punishments.
Servicemembers have all raised their right hands and sworn an oath to protect and defend this nation and its constitution and, by default, they have also agreed, for as long as they’re in uniform, to live according to the rules and regulations of the UCMJ. But, I’m willing to bet 60 days of rollover leave that most of them don’t have a good idea of how severe the consequences often are of violating the UCMJ.
Here are 10 ways servicemembers get themselves into big trouble most often:
1. Failing the whizz quiz
At one point or another, we have all likely been subjected to a “sweep urinalysis,” which tests an entire company for illegal drug use by way of urine samples. Company-wide urine tests are allowed by the UCMJ, but you need to be on the lookout for commanders who order these inspections hoping to single out one specific person – perhaps you – for illegal drug use. Illegal drug use violates Article 112a of the UCMJ and could cost you your military career. Commanders need probable cause to order you to take a urine test, but not for a company-wide urine test. A commander may want to conduct a company-wide urine test to catch one specific person using illegal drugs because they may not have the evidence needed to test this one person. Ordering a company-wide urine test with the goal of catching one person using drugs is not allowed by the UCMJ.
2. Taking one drug to hide another
As a member of the U.S. Military, you are not allowed to wrongfully possess, sell or use drugs or items used to take drugs (needles, syringes, crack pipes, etc). The Department of Defense (DoD) specifically disallows this in DoD Instruction 1010.04, which addresses “problematic substance use by DoD personnel.” The DoD says drug paraphernalia is anything involved in, meant to be involved in, or meant to hide drug use. This includes things like diuretics taken before a drug test in order to hide drug use. If you are caught using one drug, such as a diuretic, to hide your use of another drug, you could be charged with failure to obey a lawful regulation. This is a violation of Article 92 of the UCMJ.
3. Getting too drunk to remember what happened
There’s nothing in the UCMJ that says service members can’t engage in consensual sex or enjoy alcohol responsibly. But UCMJ violations often appear when a lot of alcohol is mixed with a lot of sex. The extreme consumption of booze is often tied to charges of sexual assault in the military. As a result, it is common for service members to face Article 120 charges under the UCMJ for sexual assault, even when the alleged sexual assault victim does not remember consenting to sex or engaging in any sexual activity at all. The alleged victim’s lack of memory leads to an Article 120 charge and the alleged-person-who-did-the-assaulting’s lack of memory moves the charge forward with nothing to disprove a sexual assault occurred in the first place. No bender, no matter how epic, is worth this risk.
4. Sex with someone who’s underage
The last thing you want is a visit from “To Catch a Predator’s” Chris Hansen. If you are caught having sex with a minor, you’ll receive much worse than that under the UCMJ. And don’t count on the fact that you “didn’t know he/she was only 16” saving you from the wrath of military prosecutors. It doesn’t matter if the minor consented to sex or if you did or did not know the minor was underage at the time of sex, you will be charged with aggravated sexual assault of a child under the UCMJ anyway. This offense is punishable by up to 20 years of confinement. The cliff note summary here is if he or she looks to be under 18, don’t get involved with him or her. It isn’t worth the punishment or the end of your military career.
5. Sexting using a government phone
The next time you feel the need to snap and send a pic of your unmentionables, I recommend thinking twice, especially if you are about to do so with a phone issued to you by Uncle Sam. If you engage in sexting on a government-issued phone, you could be slapped with the charge of failure to obey a lawful general regulation, which violates Article 92 of the UCMJ. You may also be unaware of the real age of the person you are sexting, and sexting a minor could get you charged with online sexual exploitation of a minor, indecent language or exposure, or possibly manufacturing and/or distributing child pornography. These charges all violate Article 134 of the UCMJ or any applicable federal statute. You should also keep in mind that it is very common for text messages to be used as evidence by military prosecutors to help prove adultery and fraternization.
6. Playing fast and loose with marital status
Military swingers beware: Your wife or husband’s thumbs up for you to sleep with other men or women will not save you from a conviction under the UCMJ. Your conviction could stem from a charge of adultery in violation of Article 134 of the UCMJ. Adultery, an offense unique to the military that non-military members do not have to worry about (just ask Tiger Woods or Arnold), occurs when a service member has sex with someone who is not his or her spouse or who is married to someone else. Take note that this offense is triggered by both consensual and non-consensual sex.
7. Solving an argument with a fist
The military promotes confrontation. It is one of the reasons we love serving. But the military also requires good order and discipline and so confrontation and aggression are only allowed under specific circumstances, such as during drills, patrols, and obviously when deployed. Violent confrontation is not allowed by the military whenever and wherever. For instance, if two service members have an argument and agree to a fist fight to settle the disagreement, this is illegal under the UCMJ. If you take this approach to solving your disagreements while enlisted, you’ll likely find yourself charged with assault by battery in violation of Article 128 of the UCMJ.
8. Failure to be not fat
A negative fitness assessment (FA) or physical training (PT) test failure can have a disastrous impact on your military career. Depending on your status and whether any other poor fitness assessments are already in your records, just one or more failures can cause you to be kicked out of the military. If you feel your FA or PT failure was due to an error, you could challenge it up your chain of command. If you have already tried that or have already been kicked out of the military, you could go to your branch’s Board for Correction of Military or Naval Records (BCMR or BCNR) and request that the error be removed or corrected.
9. Failure to be a snitch
Let’s say you are deployed to Afghanistan like I was a few short years ago, and you have a friend also stationed there who is a mail clerk. Your friend begins showing up after his shift with all sorts of extra goodies clearly coming from somewhere off base (cigars, video games, home cooked meals, etc.). You ask where he is getting all the loot and he says he has been opening the mail coming into the base and stealing the goods. Your ongoing knowledge of this theft and failure to report it could amount to a conspiracy in violation of Article 81 of the UCMJ.
If you positively need to catch a high but are concerned about doing it with drugs that are labeled illegal by the UCMJ, you should know that “huffing” substances like dusting products, glue and gasoline can still get you in trouble with military prosecutors. If you use substances like these to get high, the military cannot punish you using Article 112a of the UCMJ, which addresses the wrongful use of a controlled substance. BUT, the military CAN charge you under Article 92 of the UCMJ for failure to obey a lawful regulation. There are various other branch regulations, such as in the Army and Navy, that also prohibit huffing. My recommendation – stick with runner’s high.
Mat Tully is a retired Army Lieutenant Colonel with tours in Iraq and Afghanistan. Mat is the Founding Partner of Tully Rinckey PLLC, a coast to coast law firm defending the legal rights of servicemembers. The above is not intended as legal advice.
“Top Gun” is due for an upgrade. And no, it’s not the upcoming sequel to the classic 1986 film due out in 2019.
The ranges at Naval Air Station Fallon (NASF) in rural western Nevada – the epicenter of naval aviation combat training – have not seen a significant modernization in more than 20 years. Since then, the exponential evolution of aircraft and long-range weapons technologies have made Fallon Range Training Complex (FRTC) too small for pilots to realistically train for combat.
Realizing this, in 2016 the Navy published a proposal which would expand FRTC to meet the evolved training requirements. Under the plan, an additional 945 square miles of public land and 102 square miles of non-federal land would be withdrawn for military use.
“This is an absolutely enormous modernization, a once in a generation expansion which is critically important for naval aviation,” said Alex Stone, a Pacific Fleet environmental planner who conducted an Environmental Impact Study (EIS) for the project.
But FRTC’s modernization program is under the gun: the permits for its current ranges – in use for 77 years – will expire in 2021, and the plan needs to be implemented before then. Doing so, however, would potentially impact a broad range of actors: ranchers, miners, hunters, 17 different tribes, off-road recreation enthusiasts, as well as a host of federal, state, and local agencies.
“We’re withdrawing an additional 750,000 acres, so even though it’s a rural area, that withdrawn land is going to take from the public a lot of areas for which there are currently other uses,” Stone explained. “What makes this such a challenging, complex project is the number of stakeholders involved, because this withdrawal affects so many different groups and each of these groups has a unique set of concerns and issues.”
U.S. Navy Lt. Matthew Stroup, left, and Sophia Haberman, Naval Surface and Mine Warfighting Development Center, examine ways to attract new talent through strategic communication with USC™s Dr. Tom Hollihan during NPS™ Strategic Communication Workshop.
Stone’s team has leaned into this challenge. They’ve brought in a range of experts, including anthropologists, biologists, and geologists, and held a series of open meetings with the Bureau of Land Management to keep the public informed and engaged in the process.
Yet they want and need to do more. And do it better.
“The success or failure of this project is really going to be tied to how well we can communicate with these different stakeholders,” Stone said. And that’s what brought the Top Gun team to the Naval Postgraduate School.
In early August 2018, Stone and 22 colleagues travelled to the university to refine their team’s strategic communication capability. Along with dozens of key members from multiple commands throughout the Navy, they took part in the school’s intense, three-day Strategic Communications Workshop (SCW), Aug. 7-9, 2018.
Developed by NPS’ Center for Executive Education (CEE), the SCW provides a deep dive into the design, planning and implementation of large-scale communications initiatives. Participants teamed up with both NPS faculty and professors from the University of Southern California’s Annenberg School for Communication and Journalism (USC-ASCJ) to apply the latest research and lessons learned from across the Department of Defense (DOD) and industry.
“These workshops make you stop and say, ‘OK, where are we?,'” said Gail Fann Thomas, SCW program manager and an associate professor in NPS’ Graduate School of Business and Public Policy (GSBPP).
“Once you conduct a strategic analysis, you can improve your communication tactics: who are your key stakeholders and how do they impact the achievement of your goals? What messages are your actions conveying, both inside and outside your organization?
“How can your organization’s communication provide better linkages between your day-to-day activities and your commander’s priorities?” she continued. “Might new media such as crowdsourcing and social media better create your desired effects? How are you maximizing your strategic effect with communication processes and metrics?”
To help commands across the services tackle these questions, Thomas has led more than 300 SCWs since becoming program manager in 2005, both at NPS and around the globe, bringing the workshop to commands on invitation.
At each SCW, attendees acquire new skills and tools to work through the military’s most vexing communications issues, from conducting in-depth stakeholder analyses to assessing communications risks, and developing metrics to track the effectiveness of initiatives.
“They’re not here to learn out of a textbook and go home,” Thomas said. “They all bring a real, concrete issue that they’re trying to work through, either because they’re looking ahead and saying, ‘Wow, we don’t know how we’re going to get there,’ or ‘We’ve got to do something different, and we don’t think we know enough to be able to do it.'”
All too often, strategic communications is incorrectly equated with ‘messaging.’ The SCW emphasizes the strategic analysis necessary prior to developing messages in order to ensure unity of efforts, actions and words.
U.S. Air Force 2nd Lt. Lazir Ablaza, a fighter pilot with the 157th Fighter Squadron at McEntire Joint National Guard Base, S.C., prepares to launch an F-16 Fighting Falcon for a training mission from Naval Air Station Fallon, Nev., Nov. 13, 2014
(U.S. Air National Guard photo by Tech. Sgt. Caycee Watson)
“Often a leader will say ‘Where’s my story? Give me an article; give me a message,’ but you have to stop and ask whether that’s the right thing, the right media, the right topic, and addressing the right people,” Thomas noted. “There’s a whole lot of work that has to be done before you figure out what your message might be.”
A key component of this is communications is within the organization itself.
In an era defined by the ubiquity of social media – when a Facebook post by a junior enlisted service member has the potential to end up on the front page of the Washington Post – it is absolutely critical that all personnel are on the ‘same sheet of music.’
“If their internal communication isn’t aligned very well, that means their external communication isn’t very good either, because you probably have different people telling different stories,” Thomas said. “So, the SCW helps them do the diagnostics and better align their internal communication.”
This was an ‘Ah-ha!’ moment for Navy Lt. Matt Stroup.
A public affairs officer (PAO) with the Naval Surface and Mine Warfighting Development Center (SMWDC) in San Diego, his team paired up with USC-ASCJ doctoral studies director Tom Hollihan to find new ways to attract talented warfare tactics instructors to the command.
“We came here fully expecting to be externally focused on how best to communicate with the audience from a mass communications perspective, but what we’ve learned working with Tom is to identify the internal processes to our organization,” Stroup said.
Often, leaders think a PAO can dictate perceptions or actions through a single product, Stroup said.
“But it’s very much a team game,” he added. “It’s not something that you can do with just one person and hope they’re going to fix it.”
Hollihan was fully confident that Stroup’s team will be able to take their insights gleaned at the SCW home with them.
“They didn’t really know each other well, but this has been kind of an introduction to their own attitudes, values and styles,” he said. “What impressed me is how much respect they seemed to have for each other’s ideas and how productive the conversation was.”
Stroup described the SCW as “an incredibly valuable experience.”
“There aren’t too many other times in my career where I’m going to be able to sit for six to eight hours with a leading professor from one of the most highly-rated communications doctoral program in the U.S. and get some guidance on how to do this,” he said. “That’s gold as far as I’m concerned.”
This is a sentiment echoed by Navy Cmdr. James Johnston, who attended the SCW as part of the team from Commander, Naval Air Forces (CNAF), the command responsible for all naval aviation, including the Top Gun school.
“It’s been humbling,” he said. “I’d like to think that all of us got to the positions we’re at by being masters of our craft, but none of us has a lot of experience in communications other than communicating to subordinates.
“This program is a good example of how a command can accelerate their learning curve. In order to get this amount of concentrated teaching, you’d probably have to attend a whole semester class,” Johnston continued. “This will enable us to go back to our command and help our entire staff learn a lot quicker how to get through this process.”
That’s a win, according to Thomas. Enabling an organic strategic communications capability is the ultimate goal of the SCW, allowing commands to get ahead of crises before they develop.
“Nothing happens without communication, but for the most part, people don’t think about communication at all until a crisis happens and then they go, ‘Why didn’t we think about that?,'” she said. “Instead of being in crisis mode all the time, we want people to be able to look at the communication that’s needed and to anticipate and be proactive about it. Then, have a strategy around our communication for whatever it is.”
The SCW certainly accomplished this for the team negotiating the challenges of the Fallon range modernization effort, Stone said.
“We can get the process and all the facts right, but without the communication, we’re not going to be successful,” he said. “This workshop really gave us a path forward for how to approach communicating with all the stakeholders involved.
“So many people have been appreciative that they had the opportunity to attend something like this,” Stone added. “Everyone came away refocused on the project and full of enthusiasm moving forward.”
Venezuelan leader Nicolás Maduro on Feb. 27, 2019, tweeted a 40-minute-long livestream on Periscope about the government’s carnival preparations as the country further spirals into crisis.
Carnival — or “Carnaval” as known in Venezuela — is a big celebration celebrated before Lent every year, in which people dress up in costumes, dance, and attend parades with floats.
Maduro’s video came after a weekend of violent clashes when state forces barred activists from bringing in aid through the Colombian and Brazilian borders.
Venezuelan President Nicolás Maduro discussed plans for Venezuela’s upcoming Carnaval celebrations while the country continues to crumble.
Police fired tear gas and pellets on protesters, killing at least two and injuring at least 300, The Associated Press (AP) reported. More than 300 Venezuelan soldiers defected and fled to Colombia after the unrest, the AP added.
But in his lengthy stream, Maduro primarily focused on his plans for a “safe carnival” in 2019. The video showed Venezuelans in costumes dancing and celebrating, as the president calls on ministers, governors and mayors to explain how the government will ensure smooth festivities.
Maduro then mused about cute children in costumes before announcing that he will also dress up and join the celebration.
The leader is often criticized for organizing big celebrations and performances, like salsa dancing, as a distraction from the humanitarian and economic crisis plaguing the nation.
Feb. 23, 2019, he was slammed for dancing at a concert while government forces blocked the entry of food and medicine at the borders.
Maduro addressed his critics in his Feb. 27, 2019, livestream, saying: “The imperialists were mad that I was dancing. We [Venezuelans] always dance because we are a happy people and this is a revolution of joy.”
The video also showed images of pro-government rallies, with Maduro saying that the majority of Venezuelans oppose international intervention.
Maduro and his allies around the world — like Russia, China, and Syria — have opposed foreign support for his opponent Juan Guaidó, who declared himself Venezuela’s interim government in January 2019.
Maduro also mocked Guaidó’s slogan while discussing Carnaval plans. “Vamos bien,” he said — Spanish for “we are making progress.”
Venezuelan “interim president” Juan Guaidó.
Guaidó is currently exiled in Colombia, and has met with US Vice President Mike Pence and the Lima Group, a regional bloc established to end the Venezuelan crisis.
Guaidó told his supporters via video on Feb. 26, 2019, that he is currently planning his return to the Venezuelan capital of Caracas to mobilize his supporters. The exact date of his arrival and next steps will be made public in the coming days, he added.
He said he refuses “this compromise of having to fight from abroad,” referring to Colombia, and said that Maduro is “alone and desperate.”
Guaidó also posted an audio message, urging his supporters to keep mobilizing and and announcing unspecified actions to garner support from military and government workers.
That’s it, pretty freakin’ simple. Why then do so many people literally forget how to breathe when lifting? It’s involuntary. You would die without sweet, sweet oxygen pouring into your face holes constantly.
When you are about to squat 2x your body weight, or even just your body weight, the number one risk to injury is structural damage, be that muscular or skeletal. The most efficient way to prevent injury from occurring is to brace and contract all non-moving body parts. It’s called the Valsalva maneuver.
Common other breathing methods such as exhaling on the concentric and inhale on the eccentric are problematic for lifting heavy weights.
In order to inhale or exhale, we need to engage the diaphragm and other breathing muscles to draw in air or release it. This means that the body needs to do two separate things while lifting; breath and lift.
This is problematic for a few reasons.
There is no room for wiggle with 584+ lbs on your back. The breathe and brace is the only option here.
(U.S. Marine Corps photo by Lance Cpl. Sarah N. Petrock)
Most people aren’t coordinated enough to successfully do this for every rep of every set at the proper cadence.
With two different processes going on, you aren’t able to actually recruit the maximum amount of muscle possible.
If certain muscles of the core aren’t fully contracted, they are at higher risk for injury during the movement. This is a bit of a domino effect, especially if you tend to breathe into your shoulders or belly. Some of those muscles that should be used for the lift may end up sitting the rep out from confusion as to what they should be doing exactly.
If something in your form goes awry, a muscle that isn’t “paying attention” to the lift may jump in at the wrong moment and get pulled. This happens with muscles between the ribs often.
HOW to Deadlift & Squat Correctly: Breathing, Abdominal Bracing & Total Tension (Ft. Cody Lefever)
Perform the rep in its entirety until you are back to the starting position. Check out these other articles for specifics on perfect form for the main lifts.
The complete bench press checklist
5 steps to back squat perfection
5 steps to deadlift perfection
Don’t exhale until the weight is safely on the ground when deadlifting. That’s your rest position, not the top.
(U.S. Navy photo by Mass Communication Specialist 3rd Class Roland John)
4. Exhale and repeat
Lift using the Valsalva maneuver to protect your spine and allow for the maximal transfer of force in whatever movement you are doing.
When you are doing lighter exercises or the big exercises at lighter weight the Valsalva isn’t necessary. You can, in these cases use the other method described above. The Valsalva is the big gun that you bring out when you make it to the final boss level. Generally, it’s only needed for your main lifts for each workout like squats, deadlifts, and the bench press.
Proper Breathing Technique for Weightlifting | Valsalva Maneuver
General Lori Robinson experienced a meteoric rise through the ranks of the U.S. Air Force. From 2012-2014, she added a star per year to her epaulets. She was the deputy commander of the USAF’s CENTCOM area of responsibility and the vice commander of the U.S. Air Force’s global strike force. She became the first female to command USAF combat forces when she took over Pacific Air Forces, which controls Air Force operations from the United States to the east coast of Asia and from Antarctica to the Arctic Ocean.
Now, she’s poised to make history again in 2016.
The current Air Force Chief of Staff (CSAF), General Mark Welsh III, is set to retire in the summer, and Robinson is on the short list to replace him.
She’s also in the running to head the U.S. Northern Command, which would make her the highest ranking combatant commander, tasked with defending the contiguous United States, Alaska, Puerto Rico, Canada, and Mexico.
Robinson is also a unique choice because she would be the first non-pilot to be named CSAF. Her experience, however, includes more than 900 flight hours as a “senior battle manager” in the E-3B/C and E-8C aircraft.
“As far as the woman part of it all, I’m the commander at Pacific Air Forces,” Robinson recently said during an interview. “I’m a general of the United States Air Force; I’m an airman, and I happen to be a woman.”
Americans love them some Navy crime drama. Nothing shows more evidence of that than the success of the Emmy-winning, long-running show, JAG. If the show’s 227 episodes weren’t enough proof, consider that this show also spun off an even more popular show, NCIS, and its own spin-offs.
That’s right, JAG has grandchildren.
But the show wasn’t going to survive on mundane drama — no one cares if Petty Officer Valle was late coming back from LIBO — it needed some real juicy crime drama. The show was among the first to use “ripped from the headlines” plots — and no one can garner headlines like the U.S. military.
The show ran from 1995-2005 and, along the way, it covered some very interesting moments in U.S. Navy history. Now, JAG has finally found a home on cable television on WGN America, so you can experience these classic episodes and many, many more.
“Valor” – Season 6, Episode 17
This episode from 2001 features a character who was found aboard a boat laden with explosives. Terrorists captured a U.S. Marine and coerced her into helping them use the boat to hit an American destroyer. The Marine in question is held as the JAG officers try to determine if she was forced to assist the terrorists or if she had been turned by them.
The terrorist plot depicted in “Valor” is based on the 2000 bombing of the USS Cole while it was refueling in Yemen’s port city of Aden. Unlike the boat in the episode, the boat that attacked the Cole was completely destroyed and had no potentially traitorous Americans aboard.
The real bombing killed both boat drivers, along with 17 sailors. The blast wounded 39 more U.S. troops.
“Defensive Action” – Season 1, Episode 13
In the 1990s, the U.S. was heavily invested in the Balkan Conflict of the former Yugoslavia, especially the areas around Bosnia. So it makes good sense that conflict found its way onto the show. On a mission to return a Hind helicopter to Serbia, a Navy F-14 Tomcat malfunctions and explodes and the Serbian Hind begins strafing the ejected pilots. The Tomcat’s wingman lights up the Hind, earning a court-martial in the process. One of those ejected Tomcat pilots survives and evades Serbian patrols on the ground until he’s eventually rescued.
This is in reference to the rescue of U.S. Air Force pilot Scott O’Grady, who was shot down in an F-16C by Bosnian Serb SAM batteries. O’Grady evaded Serbian patrols for a solid week until he was rescued behind enemy lines by a force of United States Marines.
“Clipped Wings” – Season 3, Episode 22
During an exercise in the Mediterranean, an F-14 Tomcat collides with an Italian civilian helicopter, killing six people. The Italians demand to prosecute the pilot, and the Italian people are outraged. The pilot swears there was another aircraft he was avoiding when he ran into the helicopter.
In the real world, a Marine Corps aircraft did kill a number of Italian tourists as an EA-6B Prowler cut the cable of a cable car while flying lower than it should have been near Cavalese, Italy. The falling gondola killed all 20 people aboard, and the crew of the Prowler was put on trial for involuntary manslaughter, of which they were acquitted.
“Into the Breach” – Season 5, Episode 12
On April 19, 1989, a 16-inch gun turret aboard the USS Iowa exploded, killing 47 sailors and damaging the turret. The Navy concluded that one of the crewmen purposely caused the explosion. Congress, however, hated the Navy’s explanation and sent the GAO in to do an independent review. The GAO’s scientists found that an overram of powder bags was the likely explanation for the explosion.
In this episode, Harm and Mac are working an old case for law students in a mock trial — a case in which 29 sailors were killed when a disgruntled gun captain exploded his own turret. In the process of reviewing the old case, however, the two JAG officers find new evidence and new witnesses – enough to retry it.
“The Court-Martial of Sandra Gilbert” – Season 3, Episode 2
In this episode, Sandra Gilbert is a top-rated Cobra pilot who was suddenly grounded and charged with conduct unbecoming and disobeying orders when she begins an illegal relationship with an enlisted man, a Gunnery Sergeant. As it turns out, however, the Gunny is a married man. So, Harm has to defend Gilbert as the Corps tries to railroad charges against him.
A similar incident happened to U.S. Air Force Lt. Kelly Flinn, the first female B-52 pilot in Air Force history. In 1997, Flinn was discharged from the Air Force as a result of her adulterous affair with an enlisted subordinate’s husband, lying to Minot AFB officials about the affair, and then disobeying her superior’s order to break off the relationship.
As you can imagine, the media had a field day with the news.
So, if you’re in the market for heart-pounding drama and high-stakes operations, look no further than JAG.
The B-18 was a variant of the successful DC-2 airliner. As a bomber, it wasn’t bad, either: It could haul 4,400 pounds of bombs and had a maximum range of 1,200 miles. The plane had a six-man crew, a top speed of 223 miles per hour, and was equipped with three .30-caliber machine guns for defense.
The problem was that everyone knew that the B-18, which Douglas originally called the DB-1, won by default. The B-17 prototype had clearly out-performed the B-18 in the trials before the fateful crash — and the service test versions, called Y1B-17s, were even better than the crashed prototype. They could haul 8,000 pounds of bombs up to 3,320 miles at a top speed of 256 miles per hour. Despite the crash, it was emerging as the preferred choice.
The B-18 was indeed cheaper and the technology within was proven and safe. As a result, the Army Air Corps bought 217 B-18s. Some of these planes were sent to the Philippines and Hawaii to hold the line — until the B-17 was ready.
Three B-18s fly in formation near Hawaii prior to the attack on Pearl Harbor. On December 7, 1941, most were destroyed on the ground.
(Photo by Harold Wahlberg)
Despite winning the developmental competition, most officials didn’t believe in these planes by 1940. During the attack on Pearl Harbor, the majority of America’s B-18s were destroyed on the ground. The surviving airframes were then relegated to secondary roles. Over 120 B-18s were later modified to become maritime patrol planes — they defeated two German U-boats.
The B-18 did see most of its action in secondary roles.
The B-18s made its most significant contributions as a test platform. Some were modified to try a 75mm howitzer as an aircraft armament. Although the B-18 wasn’t a suitable platform for the huge gun, the data collected helped make the weapon practical for the B-25G and B-25H, improved versions of the bomber that would later carry out the Doolittle Raid.
The United States Air Force has a B-18 at its national museum.
All in all, the B-18 had a much less storied career than the B-17, but it still had an honorable service career during World War II.
To see the plane that once beat the B-17 in action, watch the video below!
How did the Navy “Leap Frogs” parachute demonstration team come to be?
In 1956, a frogman from Underwater Demolition Team (UDT) 21 — one of the predecessor teams of the Navy SEALs — acquired a main and reserve parachute after answering an advertisement from Mechanics Illustrated. This frogman, named Jim McGee, and Lt. j.g. Bruce Welch, another UDT frogman, took to the air in a two-seated Aeronca Chief aircraft. The pair alternated between piloting and skydiving duties as they began experimenting with free-fall jumps. The word spread like wildfire among a community of adrenaline seekers from UDT 21 and UDT 22, and soon they formed the South Norfolk Parachute Club.
The sailors smartly affiliated with the Parachute Club of America, which later became the United States Parachute Association. In 1959, the US Army’s 18th Airborne Corps’ Strategic Army Corps Parachute Team — now better known as the “Golden Knights” — set the gold standard for parachute demonstrations. Through these relationships and under the Golden Knights’ guidance, the Navy had the tools to bring its own demonstration team into being.
The US Navy Parachute Exhibition Team, nicknamed the “Chuting Stars,” was established in 1961 for the celebration of the 50th anniversary of naval aviation. They participated in naval air shows throughout the early 1960s until budget cuts temporarily grounded the team. They didn’t gain official recognition as the Navy Parachute Team until 1969.
Eventually, the Navy Parachute Team on the West Coast adopted the name “Leap Frogs,” while the jump team on the East Coast continued the “Chuting Stars” tradition. When the Chuting Stars were disbanded for good in the mid-1980s, the Leap Frogs took over the role for all Navy demonstrations across the United States. Today, the Leap Frogs consist of active-duty Navy SEALs, Special Warfare Combatant-Craft Crewmen (SWCCs), and support personnel.
Their signature yellow parachutes display the words “NAVY,” “SEAL,” or “SWCC” as they float above the spectators in football stadiums and baseball parks.
“Jumping into the Cubs stadium is always an honor, and it’s a huge privilege,” said retired US Navy SEAL Jim Woods of the Chicago’s Wrigley Field. “[It’s] kind of the American tradition to jump into one of the oldest baseball fields in the United States. It was a lot of fun in and on it.”
Whether it is a night jump or day jump, the Leap Frogs certainly entertain. “Before every demonstration we first do a ‘streamer pass’ to help us gauge wind speed and direction,” according to the Leap Frogs official website. Once they leave the plane to perform, they create intricate formations, use canisters attached to one foot to release colorful smoke, and sometimes they even hang an American flag or a Navy SEAL trident emblem flag below them.
When the Leap Frogs land, they greet smiling and curious spectators of all ages. The Leap Frogs serve to spread the word about Naval Special Warfare to communities all over the United States.
Multiple sources are reporting that the Army has put on hold its search for a new battle rifle to field to troops in overseas operations that fires a heavier round than the service’s current weapon.
The Army has been facing pressure from Congress and some in the service to field a larger caliber rifle to troops fighting ISIS and other militants who use Russian-made weapons and body armor. Defense officials have said the American M4 carbine and its variants fire a 5.56mm round that cannot penetrate new Russian-designed armor and that the answer was to field an immediate supply of rifles chambered in 7.62mm.
“We recognize the 5.56mm round, there is a type of body armor it doesn’t penetrate. … Adversarial states are selling it for $250,” Army chief Gen. Mark Milley told lawmakers in May. “There’s a need, an operational need [for a 7.62 rifle]. We think we can do it relatively quickly.”
But less than two months after the Army issued a request from industry to provide up to 50,000 7.62 battle rifles, sources say the service has pulled the plug on the program, citing internal disagreements on the true need for the rifle and cost savings. The shelving comes as the Pentagon is finalizing a broad-based report on the military’s small arms ammunition and what the future needs of the services are given the existing threats.
Some insiders say the service is leaning toward a rifle chambered in an entirely new caliber that has better penetration and fires more accurately at longer distances, and that pursuing an “interim” solution is a waste of time and resources.
“There are systems out there today, on the shelf, that with some very minor modifications could be adapted to munitions that we’re developing at Fort Benning that could be used to penetrate these SAPI plates that our adversaries are developing,” Milley said in May. “It’s not necessarily an either or proposition on that one. I think there’s weapons out there that we can get, in the right caliber, that can enhance the capability of the infantry soldier.”
Other experts say most hard body armor can withstand multiple hits from both 5.56 rounds and 7.62 ones, so spending limited funds on a new rifle in a caliber that current body armor can already resist is simply spending good money after bad.
So for now, it looks like the Army is going to stick with its M4 for now. But with the service holding off on buying an interim 7.62 rifle, it could be that soldiers might be looking at a whole new rifle platform a lot sooner than they thought.
The day started out with a close-air support mission and ended with the first Navy air-to-air “kill” since 1991.
Three months after an F/A-18E Super Hornet assigned to the carrier George H.W. Bush shot down a Syrian Su-22 Fitter near Raqqa, Syria, on June 18, 2017 the four Navy pilots who participated in the mission offered a blow-by-blow account during a special panel at the Tailhook 2017 Symposium.
In a recording first uncovered by The Drive, the pilots describe an operating environment that had become more unpredictable and dynamic.
The George W. Bush, which had been launching daily airstrikes from the Persian Gulf, had moved into the Mediterranean in early June, just days before the mission.
“Everyone’s kind of heading to the same place that day, to Raqqa,” said Lt. Cmdr. Michael “MOB” Tremel, a pilot with Strike Fighter Squadron 87, the “Golden Warriors,” who would ultimately execute the shoot-down that day.
“At that point in time, the [area of responsibility] was pretty hot in that general vicinity and a lot of guys were dropping bombs,” he said.
Walking to the jets, the mission of the day was close-air support, and that’s what the pilots on board the Bush were prepared for.
But there was time en route for a cup of coffee — both Tremel and his wingman, VFA-87 training officer Lt. Cmdr. Jeff “Jo Jo” Krueger, enjoyed some java at 22,000 feet inbound to Raqqa, Tremel said.
“Again, we briefed to CAS and that was going to be our mission that day, so we felt like it would be in our wheelhouse, what we were doing,” he said. “But we also trained to all the air-to-air contingencies we might have and we talked about that.”
Eventually, the aircraft arrive in the region and coordinated with two other Hornet pilots, all in a “stack” above the area of operation. All four were communicating about events playing out on the ground far below.
“We’re hearing that the situation’s getting more heated on the ground with some of the friendly forces getting closer to some of the Syrian forces so, based on that, we get Jo Jo and MOB on the radio,” said Lt. Cmdr. William “Vieter” Vuillet, a pilot with another squadron attached to the Bush, VFA-37 “Raging Bulls.”
As the pilots prepared to execute their CAS mission, someone spotted a Russian Flanker aircraft circling overhead, an occurrence the pilots said was not unusual in the region.
Throughout the deployment, the pilots said, their interactions with Russian fighters were professional.
But as a cautionary measure, Tremel, who previously had some minor technical issues with his aircraft, volunteered to follow the aircraft and monitor its actions.
Picking Up the Syrian Aircraft
“I’ll extend out in air-to-air master mode while these guys are in air-to-ground master mode to monitor the situation on the ground,” Tremel said. “That’s when I’ll pick up an unknown aircraft approaching from the south.”
Observers, including Air Force assets in the region, were sending conflicting information about the identity of the aircraft, but eventually a consensus emerged that it was a Syrian plane.
Tremel decided the best thing he could do is get a visual ID on the aircraft and its activities, so he decided to descend and get a better look.
Meanwhile, Krueger worked to streamline radio communications, shedding secondary tasks and focusing on keeping information flowing as the situation unfolded.
As Tremel neared the Syrian aircraft, he emphasized that he was ready to return to his primary job as soon as he could be sure it posed no danger to friendly forces.
“Our whole mission out there was to defeat ISIS, annihilate ISIS,” he said. “So as quickly as we can get back to that mission, that was our goal that day … At any point in time, if this had de-escalated, that would have been great. We would have gotten mission success and [gone] back to continue to drop bombs on ISIS.”
But that was not to happen. The Hornets began putting out radio warning calls to persuade the SU-22 Fitter to turn around, but it kept approaching friendly ground forces.
Krueger then advised that the U.S. aircraft should execute “head-butts,” close overhead passes on the Syrian aircraft with warning flares, Tremel said.
They ultimately did three such passes, with no effect on the Syrian plane.
Su-22 Releases Ordnance
“After that third one, he [proceeded] to execute a dive and release ordnance in proximity of friendly forces,” Tremel said.
As the Syrian aircraft climbed after dropping ordnance, Tremel would respond, firing an AIM-9X Sidewinder missile. For reasons he didn’t explain, the sidewinder missed the Fitter.
“I lose the smoke trail and I have no idea what happened to the missile at that point in time,” he said.
Losing little time, Tremel let another missile fly — an AIM-120 Advanced Medium-Range Air-to-Air Missile, or AMRAAM. This time, it had the desired effect.
“The aircraft will pitch right and down and pilot will jump out and left in his ejection seat,” he said.
Wanting to stay clear of the debris field, Tremel executed a quick turn to the left, he said, allowing the ejection seat to pass to the right of his canopy.
The pilots described the events in understated terms, but acknowledged adrenaline was high as they returned to operations.
Vieter, who descended to get a visual following the air-to-air engagement, said he and the pilot flying with him, Lt. Stephen “Scotty P” Gasecki, could not resist getting on a secure communication channel to tell the tanker crew what happened when they went to refuel.
Vieter and Gasecki opted to continue with their mission, while Tremel and Krueger soon decided to return to the ship.
‘No Small Feat’
Krueger said it was “no small feat” for Tremel to take the initiative to arm his aircraft and fire ordnance at an armed aircraft for the first time in two-and-a-half decades.
“Looking at the wreckage down below us, It was a different feeling,” Krueger said. “… We had to make some decisions pretty quickly, and I thought that the training and commander’s guidance that we got at that point was a big deal.”
Upon return to the ship, the fanfare was underwhelming; the sentiment was merely that “the show goes on,” Tremel said.
He shook a few hands on the flight deck, then was ushered away, the ordnance remaining on his aircraft quickly reloaded onto other fighters that would launch within the hour.
He even completed his scheduled safety officer duties once back aboard the ship, he said.
As he addressed the Navy’s annual convention of fighter pilots, though, the atmosphere was different.
“It’s extremely surreal to be sitting here in this environment,” Tremel said. “I couldn’t have done it without the guy sitting next to me, Jo Jo, and the other guys that were airborne. It was an absolute team effort, to include all the coordination that went on with the Air Force the entire time we were in the AOR.”
Ukraine’s border service has said that it will only allow Ukrainian citizens to travel to Crimea following the imposition of martial law.
Kyiv imposed martial law in 10 of its 27 regions for 30 days on Nov. 28, 2018, after Russian forces fired on Ukrainian ships and seized 23 sailors in the Black Sea off the coast of the Russian-controlled Crimean Peninsula.
“In connection with the introduction of martial law, the administrative border with temporarily occupied Crimea can be crossed exclusively with Ukrainian documents,” a spokesman said on Nov. 29, 2018.
Citizens from all nations were previously allowed to enter Crimea through the administrative border via mainland Ukraine. But the process for doing so for non-Ukrainians was fraught with bureaucracy.
Crimea is accessible by plane from Russia or via Russia’s newly built bridge from the country’s mainland. But under Ukrainian law, those routes are illegal. Violators — and there have been many — are given official bans of three years or longer by Kyiv.
Earlier in the day, Ukrainian President Petro Poroshenko called on NATO to send ships to the Sea of Azov to help protect Ukraine.
He claimed Russian President Vladimir Putin sees himself as a “Russian emperor” and Ukraine as a Russian “colony.”
Russian President Vladimir Putin.
The Ukrainian president later on Nov. 29, 2018, tweeted that Kyiv will impose “restrictions” on Russian citizens in Ukraine.
“No need to run to shops and buy matches and salt. There will be no restrictions on cash withdrawals, currency-exchange operations, travels abroad for Ukrainian citizens. For Russian citizens, these restrictions will be introduced. And I think that’s quite justified,” he wrote.
Relations between Moscow and Kyiv have deteriorated after Russia seized Ukraine’s Crimean Peninsula in March 2014 and shortly thereafter began supporting separatists in eastern Ukraine in a conflict that has left more than 10,300 dead since April 2014.
In an interview with the German tabloid Bild published early on Nov. 29, 2018, Poroshenko said he hoped European states will take active steps, including increasing sanctions and military protection against Russia, to help Ukraine after providing verbal support in the wake of Russia’s capture of 24 Ukrainian sailors.
“We hope that NATO states are prepared to send naval ships to the Sea of Azov to support Ukraine and provide security,” Poroshenko said.
“The only language he [Putin] understands is the solidarity of the Western world,” Poroshenko said. “We can’t accept Russia’s aggressive policies. First it was Crimea, then eastern Ukraine, now he wants the Sea of Azov.”
Opening a German-Ukrainian economic forum in Berlin later in the day, German Chancellor Angela Merkel said she planned to press Putin at a Group of 20 (G20) summit to urge the release of the ships and crews.
“We can only resolve this in talks with one another because there is no military solution to all of these conflicts,” she added.
Dzhemil Temishev wrote on Facebook on November 29 that his “colleagues” in the Lefortovo detention center in Moscow had informed him that some of the Ukrainian sailors had been brought there.
Also on Nov. 29, 2018, Kremlin spokesman Dmitry Peskov criticized Poroshenko’s request for NATO to deploy naval ships to the Sea of Azov, saying it was “aimed at provoking further tensions” and driven by Poroshenko’s “electoral and domestic policy motives.”
A NATO spokeswoman said the alliance already had a strong presence in the region, with vessels routinely patrolling and exercising in the Black Sea.
“There is already a lot of NATO in the Black Sea, and we will continue to assess our presence in the region,” Oana Lungescu said.
The Sea of Azov is the body of water that separates the Crimean Peninsula, which Russia illegally annexed in 2014, from the Ukrainian and Russian mainlands. Russia opened a bridge over the Kerch Strait connecting Crimea with Russia in May and has asserted control over the strait.
The Kerch Strait is the only route for ships traveling between the Sea of Azov, where Ukraine has several ports, and the Black Sea, which is the arena usually patrolled by NATO.
Ukraine is a partner of NATO but not a member of the military alliance. NATO has already said it “stands with Ukraine” and has called on Russia to release the captured ships and their crews.
NATO chief Jens Stoltenberg also warned Russia on Nov. 26, 2018, that “its actions have consequences.”
Poroshenko, who on Nov. 28, 2018, instituted martial law in parts of Ukraine in response to the Russian actions, told Bild he had evidence suggesting Russia is planning a new ground offensive against Ukraine, and he said he had shown NATO partners satellite pictures supporting that allegation.
“Germany also has to ask itself: What will Putin do next if we don’t stop him?” Poroshenko told Bild.
Ukrainian parliament speaker Andriy Parubiy has joined Poroshenko in calling for increased protection from NATO, saying on Nov. 27, 2018, that “I urged [NATO] to increase [its presence] in the airspace above the Black Sea and the number of military ships in the Black Sea as a guarantee of security and a guarantee of stability in the Black Sea.”
EU: ‘Utmost Concern,’ But No New Sanctions
Poroshenko’s remarks came as the European Union failed to muster support for any immediate new steps to either impose new sanctions on Russia over the naval incident or increase enforcement of existing sanctions on Moscow.
Poland, Britain, and the EU’s Baltic states have called for more sanctions, but after three days of debate, the EU’s 28 states could agree only to issue a statement on Nov. 28, 2018, expressing “utmost concern about the dangerous increase of tensions” and the “unacceptable” use of force by Russia.
The statement issued by EU foreign-policy chief Federica Mogherini did not mention sanctions, saying only that the bloc will “act appropriately” while continuing to monitor the situation.
The bloc’s top powers, Germany and France, have so far emphasized efforts to ease tensions. Other members, including Italy, Greece, Bulgaria, and Cyprus, have been calling for a softening of sanctions on Moscow.
The EU first imposed sanctions on Russia after it seized Crimea, and it has ratcheted up those sanctions from time to time. The United States on Nov. 27, 2018, called for stricter enforcement of the EU’s existing sanctions on Russian and Crimean officials and businesses.
While the EU failed to take any immediate action against Russia, in a gesture of solidarity with Ukraine, Estonia said on Nov. 28, 2018, that it had summoned its Russian ambassador and condemned Russia’s use of military force in the incident.