The US Naval Academy (USNA) Midshipmen mascot, Bill the Goat, waves to the fans in the Poinsettia Bowl, during the pre-game show.
Bill the Goat is one of college football’s most-loved mascots. For more than 100 years, a version of Bill has been on the sidelines to support the Midshipmen from the United States Naval Academy as they have literally tackled big time opponents like Army, Air Force and more.
Somewhere along the way, vicious fans of opposing teams, especially service academy teams, decided their chances of winning would be better if Bill the Goat wasn’t there, or if the opposing team was worried about where Bill might be held hostage. This of course led to a series of goat kidnappings.
College football rivalry isn’t what it once was, but nowhere was rivalry better and more entertaining than between service academies. There’s something about the combination of youth, guts and billions of dollars of military training, hardware and vehicles that takes rivalry to a whole new level.
The best of all college rivalry pranks has to be mascot theft. The more intricate and complex, the better. While there have been some epic mascot thefts in college football history, only the service academy thefts ever required intervention from the President of the United States.
The Naval Academy’s mascot, Bill the Goat, is by far the most popular target for a heist. Since the three major service academies signed an agreement against mascot theft in 1995, Bill the Goat has been stolen at least three times, once ending up outside the Pentagon.
Goatnapping missions from the United States Military Academy at West Point are the stuff of legend, with the first documented instance occurring in 1953 using an inside man and a boat. A “prisoner,” a West Pointer studying at the Naval Academy, let three cadets onto the ground at Annapolis who sailed the goat to West Point.
That theft was ended with an order from President Eisenhower himself. Seven years later, it was the Air Force Academy who did the goat grab all the way from Colorado.
In 1960, a full month before the Air Force-Navy Game, three Air Force cadets infiltrated the grounds at the Naval Academy and took Bill. He was flown to the Air Force Academy in the bomb bay of a B-26 Marauder.
In response, the Navy allegedly used its intelligence assets to track the movements of Bill the Goat aboard the Air Force bomber, eventually tracing him to a farm in Colorado. When the Superintendent, Maj. Gen. William S. Stone found out, he brow beat his cadets into returning the goat to Annapolis.
Ten years later, Midshipmen were able to get the goat of the Air Force Cadets during the Navy-Air Force game of 1970. The game was held at Washington, DC’s RFK Stadium and before the game started, a long motorcade flying Air Force General flags drove onto the field on the Air Force side. The Air Force cadets stood at attention for their general, as did the Midshipmen.
When the door opened, out came Bill the Goat, along with two Mids dressed as cadets.
These days, Navy has increased the security around its mascot, as everyone from the service academies to other Maryland universities has made an attempt at goatnapping. Bill the Goat’s location is a closely-guarded secret, as is the security around him.
If you’re a true super-serious-ROTC-kid it is an absolute must that you have an energy drink on you at all times. You can’t get your hands on an actual Rip-It yet, but don’t let that stop you from letting people know that you’re in the military.
It doesn’t matter what kind you have: Monster, Red Bull, some random off-brand one you found at Big Lots called like “Pulse” or something—it doesn’t matter, just have one. You’re on a college campus swarming with seas of people zonked out on Adderall, and you simply don’t have that luxury.
You need an equally unhealthy way to spike your energy levels in the early morning. So chase down that convenience store donut with an energy drink during your 8 a.m. You were up at 6 a.m for PT, right? You need 24 ounces of gasoline and sugar.
And that’s exactly what you’ll tell every student within earshot who didn’t ask.
Always using military time
If you truly want to be a super-serious-ROTC kid, then when someone asks you what time it is—answer in military time. No matter what. Class at 4 p.m.? Nope. Class at 1600. Throw in a “0” before the time for bonus points. Even if it’s wrong. Now I know what you’re thinking, “But what if someone asks me for the time, and it’s not after 1200?” Easy. Shoehorn it in, let them know you’re ROTC.
Student: Hey, do you know what time the McDonald’s on campus stops selling egg McMuffins?
Super serious ROTC kid: At 11 a.m… And, in case you’re wondering, they close every night at 2200.
Student: Oh, uh. Okay. Thanks?
Well done. Another pleb slightly confused unnecessarily, super-serious-ROTC-kid.
Okay, so, oddly enough… This one doesn’t use military time.
But every single other super-serious-ROTC-kid has one on their wrist for some reason, so don’t be caught without one of these bad boys. Be sure to get one with a velcro strap so you sound like the shoe rack at a nursing home every time you try to take it off before a test.
Bonus points if you buy the model that is permanently loaded with the function of beeping every 4 (also known as 04) hours, with no way of turning it off. Your classmates will look at you, and they will know. And you will nod and give them a thumbs up.
Wrap around sunglasses
Thor has his hammer. Legolas had his bow and arrow. Super-serious-ROTC-kids have their wrap around sunglasses. An important note with these, however—due to new union regulations, if they are not bleach-white/midnight black Oakleys—they must have a neck lanyard attachment.
Indoors: they must be worn on your face over your eyes. Outside: it’s optional, but if you want bonus points prop them atop your head on your bent billed baseball hat.
Camo tactical backpack
“Woah buddy! Almost didn’t see all your schoolwork there. Your digital camo backpack blends in with all these massive red brick buildings like a chameleon.” That’s the kind of stealth and tactical advantage you will have over all your classmates dressed in loud throwback NBA jerseys and pastel-colored khaki shorts.
Do you need a tactical backpack to carry notebooks and old Lunchables you forgot to throw away? If you want to be a super-serious-ROTC-kid you do.
A super-serious-ROTC-kid must also fill the backpack to the brim. It doesn’t matter with what: bundled up sweatshirts, copies of “Their Eyes Were Watching God,” or literal bricks—just make sure it bulges outward behind you no less than 2 (also known as 02) feet.
A good mustache
Without this—nothing else matters.
Every super-serious-ROTC-kid since the dawn of time has had this. This tight bristled lip tickler is to you what flowing locks of hair were to Samson.
It is not to be confused with the super-serious-police-academy-kid mustache. Those are bulky, rounded, and accompanied by aviator sunglasses.
Note: your hair does not have to be in regs, but if you want it to match the mustache, maintain a nice tight fade.
Congratulations. You’re now a super-serious-ROTC-kid.
The Silver Star is currently the third-highest award for valor in combat. The decoration is given to those that exhibit exemplary courage in the face of the enemy. For reference, there are only three women in history that have garnered the honor. The first woman since WWII to earn this prestigious medal did so by directly engaging in combat with the enemy.
When Army Sgt. Leigh Ann Hester joined the military in 2001, neither she nor anyone else would have guessed that she would be the second woman to be awarded the Silver Star. Hester was assigned to 617th Military Police Company, National Guard, Richmond, KY. The terrorist attacks of Sept. 11, 2001, happened right before Hester was shipped off to basic training. Soon after Hester completed training in 2004, she deployed to Iraq.
On one particular convoy, in Baghdad, the Humvee ahead of Hester was hit by a rocket-propelled grenade. Explosions and gunshots rang out while Hester followed her squad leader, Sgt. Timothy Nein, as they positioned themselves in front of a trench and fired back. After 45 minutes of taking enemy fire, the ordeal had ended.
Although three of Hester’s team members were injured, all of them survived the firefight. Hester and Nein received Silver Stars for their actions that saved their whole squad from insurgent attack.
Military movies can often remind Veterans of their service. They can also bring up painful memories of the past.
Air Force Veteran and Silver Star recipient John Pighini is someone who knows both sides of this issue. He recently worked as a technical adviser on a major motion picture that showcased the bravery of service members, but also brought up a painful past. These movies can sometimes show Veterans dealing with their own struggles: anger, paranoia, edginess, regret and survivor’s guilt.
Pighini saw those struggles on the big screen after working on the movie. “It feels like they take post-traumatic stress and they set it right in your lap,” he said. “Don’t go to this movie and not take a handkerchief or tissues with you. You will not make it through.”
PTSD in Veterans
These are the feelings Pighini knows all too well. He served as a pararescueman during Vietnam, which led to his role on the movie as a technical adviser. As members of Air Force Special Warfare, pararescue specialists rescue and medically treat downed military personnel all over the world. These highly trained experts take part in every aspect of the mission and are skilled parachutists, scuba divers and rock climbers, and they are even arctic-trained in order to access any environment to save a life when called.
Dr. Paula Schnurr, executive director for National Center for PTSD in VA’s Office of Mental Health and Suicide Prevention, started studying PTSD in 1984. She said Vietnam Veterans are still dealing with effects because the lack of support when they returned from deployment.
“Vietnam Veterans, like Veterans of earlier wars, were expected to come home and get on with their lives,” she said. Schnurr added the publicly opposed war made Vietnam Veterans’ transition hard to come home.
The National Vietnam Veterans Readjustment Study, completed in 1988 by the Research Triangle Institute, was pivotal for Veterans and the medical community. At the time, it was the most rigorous and comprehensive study on PTSD and other psychological problems for Vietnam Veterans readjusting to civilian life.
The study findings indicated about 30% of all male and 27% of female Vietnam theater Veterans had PTSD at some point during their lives. At the time, that equated to more than 970,000 Veterans. Additionally, about one half of the men and one third of the women who ever had PTSD still had it.
PTSD symptoms may increase with age after retiring from work, or from medical problems and lack of coping mechanisms.
Having a mission
Having a mission can help Veterans deal with PTSD. While working on a recent movie, Pighini recalled the struggles he still deals with–50 years after his Vietnam service.
“The early days, we didn’t know what we had,” he said. “As we get older, we become more melancholy. We’re not busy and we’re not out there on the firing line.”
While filmed in Thailand, Pighini said the smells from Southeast Asia raised the hairs on the back of his neck. Despite the flashbacks, Pighini said he hopes viewers realize the importance of putting a spotlight on PTSD. He added movies also depict the courageousness of military members. In the movie he worked on, the movie told the story of an Air Force pararescuemen who lived by their motto, “That others may live.”
“That means you lay it out,” Pighini said. “You do whatever you need to do to save a life. It’s the ethos we have. It’s what we live by. If you have to lay down your life or one of your limbs or whatever it is, you do it. It means everything.”
It’s the first time the U.S. military has made a major upgrade to personal weapons in over 30 years, and so far, the only way anyone’s gotten an impression of what this new gun can do is to look at press releases and a few pictures from test ranges.
But as the Army is set to field upwards of 500,000 new M17 and M18 Modular Handguns to replace the 1980s-era M9 Beretta pistol, We Are The Mighty got an exclusive look at the impressive new firearm from the folks who designed and built it.
Soldiers on the range testing the new Sig Sauer M17. (Photo from US Army)
Comparing the M9 to the M17, gone are the external hammer, double action and decocker, and in its place is a slick handgun with a streamlined build based on the most modern technology available in pistol operation and design.
Engineers with M17 maker Sig Sauer likened switching from the M9 to trading in a 1980 Pontiac Bonneville station wagon for a 2015 Honda Accord.
“That old car works just fine, but think of how far car design has come in over 30 years,” one Sig official said. “That’s kind of what’s happening here with the M17. Pistol design has come a long way since the 1980s.”
The new M17 — and its smaller cousin, the M18 — is a 9mm handgun based on the ground-breaking P320 civilian pistol, which is a lot like a pistol version of a Lego set.
The M17 is built with a removable trigger module that can be inserted into new grips and mated with new barrels and slides to make a whole new handgun based on whatever the mission calls for.
But the main difference most soldiers will notice with the M17 is the change from a double action to a striker fired operation. What that means is an end to that heavy first-shot trigger pull with much lighter follow-up pulls. With the M17, every tug of the trigger is the same — and that makes for easier training and better familiarity with the handgun during yearly qualifications, Sig officials say.
“Soldiers will have a consistent trigger pull every time they shoot the M17,” said Sig Sauer pistol product manager Phil Strader.
Also, the M17 does away with the need for a decocker, so soldiers won’t have to be taught how to drop the hammer before holstering the weapon. Now, once you’re done shooting, you simply engage the external safety and put the gun on your belt.
Shooting the M17 is a no brainer. The design of the grip encourages a natural aim and the 4.7-inch barrel provides good balance between accuracy and compactness. During quick draw-and-shoot drills engaging steel targets at 10 meters, the M17 hit the target every time, even in this amateur’s hands and without taking the time to line up the sights.
For those not used to an external safety on a striker-fired handgun, switching from safe to fire and back again takes a bit of getting used to, and lining up your grip hand thumb so that it doesn’t engage the slide released takes a few mags to drill into muscle memory.
But other than that, the M17 and M18 are pretty much as easy as any modern pistol to figure out.
The M17 also comes with glow-in-the-dark Tritium sights. The sights have a green front sight and orange rear sights to encourage proper alignment under stress, Strader said. What’s more, the M17 and M18 slides have a removable rear plate so soldiers can install Delta Point red dots optics.
All that, and the M17 is being outfitted with two extended 21-round magazines and a standard 17-rounder. The more compact M18 uses the same frame as the M17 with a size-medium grip and features a 3.9-inch barrel and shorter slide.
Soldiers from the 101st Airborne Division will reportedly be the first to receive the M17, with more units following closely after. Rumor has it that the M17 and M18 have attracted the attention of the special operations community as well, with SEALs — who recently ditched their Sig P226 handguns for Glocks — particularly digging the ability to tailor the same gun to a variety of missions.
It was a tough fight that took many years, but in the end the U.S. military is poised to field an innovative, modern new handgun that makes the most of today’s technology and could give troopers a big advantage for a last ditch defense.
These are memes. They’re about POGs. It’s not that complicated.
If you need a primer: POGs are “persons other than grunts,” meaning anyone but infantry. POGs do all sorts of crucial jobs, like scouting, setting up communications, maintaining vehicles and aircraft, logistics, providing medical attention, etc. In this context, “etc.” means pretty much anything besides shooting rounds at the enemy.
But they’re also super annoying, constantly comparing themselves to infantry and saying things like, “we’re all infantry.”
Here are 13 memes that will prime you on the controversy:
Lets be honest: Supply almost never makes bullets fly. They make them ride on trucks and float on boats. It’s the infantry that makes them fly at muzzle velocity out of their weapons and into the enemy’s brain case. For all of you fellows who have, “bullets don’t fly without supply” tattoos, sorry.
I mean, yeah, sure, POGs do some of the fighting. But the infantry exists to fight the enemy — and they do it. A lot. For some of them, “a lot” means multiple times per day.
POGs, well, POGs fight less.
Of course, infantry wants respect simply for not being POGs, which isn’t so much an accomplishment as it is a lack thereof.
Haha, but really, some POGs are babies.
Most POG thing a POG can say is that they’re “almost infantry.” Oh, all you lack is infantry basic and school, huh? So, you’re as “almost infantry” as an average high schooler. Congratulations.
See, even the president says you’re an idiot.
But enjoy those fat stacks of cash from bonuses and equal pay while the infantry enjoys their special blue ropes and “03” occupation codes. You can dry your tears with your pleasant sheets and woobies in a real bed while they hurl insults from the dust-covered cots of an outpost.
And uh, news flash, the big technological skills that make the U.S. so lethal, everything from aerial reconnaissance to awesome rocket artillery to selectively jamming communications lines, are the skills of the POGs. I mean, sure, the infantry brings some advanced missiles to the fight, but they’re counting on supply to get the missiles to them and intel to let them know where to hunt.
And besides, POGs get to face danger from time to time. There’s all those menacing strangers they have to confront on CQ duty. And, uh, convoys.
And, deep down, the infantry knows they need you. They just also want to mock you. That’s not evil, it’s just light ribbing.
And they kind of need to rib you, because you keep saying stupid stuff like this.
Seriously, embracing the POG-life is the best thing you can do to stop being such a POG. You signed your contract, you’re serving your country, just get over the job title.
And for god’s sake, stop doing stuff like this. No wonder the infantry makes fun of us.
Logan Nye was an Airborne POG on active duty for five years. He lives with two dogs and has never said that he’s “basically infantry,” because, seriously, he only got to shoot his rifle two times a year. Can you really do that and claim that “You’re a rifleman, too!?” No. You can’t, fellow POG.
Provisions allowing Guard members to transfer some or all of their Post- 9/11 GI Bill benefits to their spouse or children are set to change, limiting the timeframe soldiers and airmen can transfer those benefits.
“You have to have a minimum of six years [in service] in order to be eligible to transfer benefits, and after 16 years you’re no longer eligible,” said Don Sutton, GI Bill program manager with the Army National Guard, describing the changes set to go into effect July 12, 2019.
The six-years-of-service rule isn’t new, said Sutton.
“You’ve always had to have a minimum of six years of service in order to transfer your Post-9/11 GI Bill benefits,” he said, adding the big change is the cutoff at 16 years of service.
“You’ll have a 10-year-window in which to transfer benefits,” he said, stressing that Guard members won’t lose the benefits after 16 years of service, just the ability to transfer them to their spouse, children or other dependents.
Soldiers and airmen from the Arizona National Guard.
“The Post-9/11 GI Bill and the transfer of benefits are two entirely different and separate programs,” said Sutton. “Even though soldiers may be ineligible to transfer benefits, they still have the Post-9/11 for their own use.”
For those interested in transferring their benefits, an additional four-year service obligation is still required.
“The [transfer of benefits] is a retention incentive,” said Sutton. “It’s designed to keep people in the service.”
Being able to transfer benefits to a dependent may have been perceived by some service members as an entitlement, said Sutton, adding that was one of the reasons for the timeframe change.
“In law, transferring those benefits has always been designed as a retention incentive,” he said.
The exact number of Guard members who may be impacted by the change wasn’t available, said Sutton, adding that among those who could be affected are those who didn’t qualify for Post- 9/11 GI Bill benefits until later in their career.
“We do have a small population of soldiers who are over 16 years [of service] before they did their first deployment,” he said.
Some Guard members who may have earned the benefits early on, but didn’t have dependents until later in their careers, may also be affected.
“They joined at 18 and now they’re 15, 16 years in and they get married or have kids later on in life,” said Sutton, who urged Guard members who plan on transferring their benefits to do so as soon as they are eligible.
“If you wait, you’re potentially going to miss out,” he said.
Some Guard members may have been waiting to transfer the benefits until their children reach college age.
Spc. Sabrina Day, 132nd Military Police Company, South Carolina National Guard, with her three-year-old son, Blake.
(U.S. Army National Guard photo by Sgt. Brad Mincey)
“There sometimes are some misconceptions that they have to wait until their kids are college age or that they’re high school seniors in order to do the transfer,” said Sutton, adding there is no age requirement to transfer Post-9/ 11 benefits to dependent children.
“As soon as a child is born and registered in DEERS [Defense Enrollment Eligibility Reporting System], you can transfer,” he said.
After that transfer has been completed, Guard members can still make changes to how those benefits are divided between dependents or which dependent receives those benefits.
“Once the transfer is executed, and you’ve agreed to that service obligation, you can add dependents in, and you can move months around between dependents,” said Sutton. “It’s just that initial transfer has to be done before you hit 16 years of service.”
However, there is one group of Guard members who will not be affected by any of the changes: those who have received the Purple Heart since Sept. 11, 2001.
“The only rule around transferring benefits that applies [to those individuals] is you have to still be in the service to transfer them.”
Regardless of status, Sutton reiterated that Guard members are better off transferring those benefits sooner rather than later.
“Transfer as soon as you’re eligible,” he said. “Don’t miss the boat because you’ve been eligible for 10 years and you just didn’t do it.”
“It would be illogical to continue to concentrate our forces on a few large ships. The adversary will quickly recognize that striking while concentrated (aboard ship) is the preferred option. We need to change this calculus with a new fleet design of smaller, more lethal, and more risk-worthy platforms.”
Basically, the old ways of landing Marines are really old and need to be updated – because even the most poorly armed insurgents can take down one of those old amphibs.
Gen. Berger sees
Marine Corps Commandant Gen. David H. Berger’s first big move in his new post is to offer a stinging critique of the way Marines operate in amphibious landings. He issued a 26-page document to his lower commanders that calls the current method of moving Marines to shore aboard slow-moving amphibious vehicles and helicopters “impractical and unreasonable” and “not organized, trained, or equipped to support the naval force” in combat.
The Navy’s requirement for Marines to make their way to the shore uses 38 lumbering amphibious ships that are waiting offshore once the fighting begins. The new Commandant thinks that modern defenses such as China’s anti-air and anti-ship net in the South China Sea make this strategy impractical and risky.
“We must divest of legacy capabilities that do not meet our future requirements, regardless of their past operational efficacy,” Berger wrote.
Gen. Robert Neller passes the Marine Corps flag to the 38th Commandant of the Marine Corps, Gen. David H. Berger
General Berger earlier called for Marines to have long-range fires that can operate from a ship or shore-based batteries that can fight other sea or shore-based batteries while giving amphibious ships time and room to maneuver. The Commandant is concerned that the way the Corps operates now will be detected and contested by any potential enemy waiting to kill a few thousand Marines before they can land on its beaches.
The entire ethos is outlined in the 38th Commandant’s Planning Guidance (CPG) document and focuses on his five priority areas: force design, warfighting, education and training, core values, and command and leadership. In the CPG, Gen. Berger sums up his vision in bold letters:
“The Marine Corps will be trained and equipped as a naval expeditionary force-in-readiness and prepared to operate inside actively contested maritime spaces in support of fleet operations.”
As commander of US Navy SEAL Team 3’s “Task Unit Bruiser,” the most highly decorated special-operations unit of the Iraq War, Jocko Willink learned what it takes to lead people in incredibly dangerous and complex situations.
The mantra that Willink instilled into his men was “Discipline Equals Freedom,” and it’s the idea that with structure and a strict dedication to it, one can act with more efficiency and freedom.
Business Insider asked Willink to share some simple habits anyone could adopt in the next 24 hours that could build discipline for the benefit of their well-being, health, and career.
1. Wake up early.
As he writes in the 2015 book “Extreme Ownership,” cowritten with Babin, Willink noticed as a new SEAL that the highest performers he served with were the ones who woke up earliest, beginning their days while others were sleeping. Willink quickly adopted the habit and has long had his alarm set to 4:30 a.m.
“That nice, soft pillow, and the warm blanket, and it’s all comfortable and no one wants to leave that comfort — but if you can wake up early in the morning, get a head start on everyone else that’s still sleeping, get productive time doing things that you need to do — that’s a huge piece to moving your life forward,” Willink said. “And so get up early. I know it’s hard. I don’t care. Do it anyways.”
Willink clarified that he’s not asking people to run on just a few hours of sleep each day. Everyone needs different amounts of sleep to feel well rested and energized for the next day, he said, and if you’re someone who needs eight hours of sleep, then simply start going to bed earlier. And don’t sleep in on the weekends, he said, or else you’ll ruin any progress you’ve made optimizing your schedule.
2. Prepare your gym clothes tonight.
As soon as Willink wakes up, he heads to the home gym he built in his garage. And even if you don’t want to try one of the workout routines in the “Discipline Equals Freedom: Field Manual,” you should do some form of exercise, Willink said.
“Just do some kind of workout,” he said. “Doesn’t matter if it’s going for a walk around the block, going for a jog, doing some calisthenics, lifting weights, going to a pool and swimming — you name it. But do something that gets your blood flowing and gets your mind in the game.”
The biggest obstacle for people developing workout routines is putting in extra effort to make them work. To make it easier on yourself, Willink said, prepare your workout gear at night so that you can throw it on as soon as you slide out of bed.
3. Finish making tomorrow’s to-do list before you go to bed.
As a SEAL, Willink developed a habit of kicking off his day by moving, not thinking. The way he sees it, you’re defeating the purpose of waking up early if you gradually shake off your lethargy and plan out your day over a cup of coffee. Go ahead and drink some coffee, but go work out instead.
“Don’t think in the morning,” Willink said. “That’s a big mistake that people make. They wake up in the morning and they start thinking. Don’t think. Just execute the plan. The plan is the alarm clock goes off, you get up, you go work out. Get some.”
To facilitate this, make tomorrow’s to-do list tonight. You already know what you have to accomplish tomorrow, and you’re better off planning your day out quickly and efficiently.
4. Make use of extra-short power naps.
Willink said a napping habit he borrowed from one of his high-school teachers came in handy during SEAL training and on patrol.
“So if you’re going to wake up early all the time, and you’re working hard, and you’re working out, sometimes you’re going to get tired,” Willink said. “It’s OK. It’s acceptable — somewhat. We’re all human, unfortunately.”
Willink made a habit of getting on the ground with his legs elevated either on a bed or on his rucksack, setting his alarm for just 6 to 8 minutes. As a SEAL, his exhaustion would cause him to actually fall asleep, but even the extra rest is, surprisingly, quite effective.
As for elevating your legs, not only does it feel good, but Carmichael Training Systems notes that while a healthy body can circulate blood well against gravity, swelling of the feet and ankles from extracellular fluid can occur after extended periods of sitting, standing, or athletic activity, he said. Resting your legs above your head may alleviate this swelling and enhance your rest.
5. Ignore your office’s free food.
Willink’s diet is primarily based on meat and vegetables, with very few carbohydrates, and while he doesn’t recommend you adopt his specific diet, he says anyone could benefit from discarding the habit of eating free food at the office.
He said that when people want to be nice, they’ll bring in some comfort food to their break rooms, but “they’re actually sabotaging the health of their coworkers.”
“So what do you do in those situations?” he said. “It’s really easy. Don’t eat. Don’t eat the donuts. Don’t eat the bagels. Don’t eat the slab of pizza.”
“We have food all around us all the time, and if we haven’t eaten for three hours we think we’re starving,” he said. “You’re not starving. Human beings can go for 30 days without food.”
Skip the free food and either get something healthy or skip snacking completely, he said.
Marriage can feel like a roller coaster, full of unforeseen ups and downs. But a marriage that becomes divided by sobriety levels up the ride, adding sharp turns, twists and loops that will make any head spin.
From the moment my husband and I met in 2007 — at a bar on a Monday night — alcohol has played a significant role between us. We bonded and drank our way through every phase: courting, engagement and newlywed. We drank through good times and bad, for good reasons and not.
When we entered the new-parent phase, there was a shift. My husband, whose sole goal in life was to be a dad, started to slow down his drinking. I boldly amped it up, increasing with each of the three children we brought into the world.
When my heavy weekend drinking trickled into weekdays, my husband expressed concern. When I drank excessively while he was on missions, he gave me ultimatums to not drink.
When my few solo travels resulted in reckless drinking, we both agreed I should stop altogether. Twice I attempted to break up with alcohol for my kids and marriage — once for 100 days, the other for eight months.
Yet, I knew I’d drink again because that’s what my husband and I did. We drank. A lot. Together.
By the beginning of 2017, my drinking was at an all-time high, and I was at an all-time low. My soul felt beyond broken. I was living life on alcohol’s terms rather than my own.
I was in single-mom-mode with our kids and on day four of an uncontrollable bender. I heard a very distant voice. It was my own, deep inside, and it said, enough. In that moment I knew I was ready to get sober — not for my kids, not for my marriage, but for me.
Fast forward to today, more than three years later, and I’m still gratefully sober.
The years have gifted me heaps of self-growth, such as how to honor my feelings, to stay present and to live authentically. I’ve found my voice and my calling in a new career. I’ve also done a complete 180 on how I perceive alcohol and the alcohol industry.
When people ask about the hardest part of recovery my answer has been and remains my marriage.
At first, it was not only the elephant in the room, but an elephant between us. To remove the elephant, we’ve attempted a dry house, which resulted in resentment from both parties.
We’ve tried a normal routine of my husband drinking as he pleases, which has also resulted in resentment and rejection from both parties.
We’ve talked. We’ve fought. We’ve cried, and we’ve loved each other so hard through it all.
(Military Families Magazine)
So how then do you live in a soberly divided marriage?
For us, there is no black-and-white answer, but I can attest to what we’ve learned over the years.
Honest communication is a must.
If I’m triggered or having an off day, it’s best to own it and say it aloud. Otherwise, my husband may have no understanding as to my bitterness or emotional distance. Plus, he’s able to better support me in the future, and vice versa if he struggles on his side of the journey.
Establish and honor boundaries.
Being around my husband when he drinks usually doesn’t bother me because, oddly enough, I like his tipsy, talkative lighter side. But my boundary is set at two nights in a row of his drinking. Beyond that and he knows he’ll find me elsewhere, doing my own thing. He honors my choice and space, but more times than not, he’ll not risk losing my company for a drink.
Respect the differences.
He’s a science guy. I’m a believer in Jesus. In all our time, we’ve respected our differences in faith. Similar respect is now applied to our opposing relationships with alcohol. We agree to disagree, and we do so respectfully.
Time and patience do wonders.
Despite the infinite ups and downs outside that come with being soberly divided, it’s clear with every passing sober day, we grow stronger in our marriage. We also grow stronger as individuals. But we must practice patience when the sober journey feels tough.
Practice empathy daily.
Lastly, without empathy, we may have fallen apart years ago. With empathy, we see through each other’s eyes more clearly. We’re better equipped to practice the “Golden Rule.” We’re forever reminded that at the end of the day, we’re two imperfect people doing our best to love each other through the sober journey’s good, bad and in-betweens.
Marine Corps Air Station Miramar, California — In a magnificent display of combat power, 3rd Marine Aircraft Wing (MAW) demonstrated its ability to lift a regiment of Marines and their equipment over long distances in a very short period of time in Southern California, Dec. 10, 2019.
Muddy and exhausted with dark clouds looming, the Marines trekked across a rain-soaked field, their footprints embedding into the mud with every weighted step. They marched toward the distant sound of rotor blades.
US Marine Corps CH-53E Super Stallions and MV-22B Ospreys with 3rd MAW waited on the horizon, ready to fulfill their role and extract the warriors following a training event that began with inserting Marines from 1st Marine Division.
Overhead, two UH-1Y Venoms secured an unseen 3-dimensional perimeter, ready to provide support if needed. This is what a regimental air assault looks like.
Four US Marine Corps CH-53E Super Stallions take off during exercise Steel Knight at El Centro, California, December 10, 2019.
(US Marine Corps photo by Lance Cpl. Julian Elliott-Drouin)
“The regimental air assault is part of Steel Knight 20, which is a 1st Marine Division exercise,” explained US Marine Corps Col. William J. Bartolomea, the commanding officer of Marine Aircraft Group (MAG) 39, 3rd MAW.
“But of course, as Marines and as Marine Pilots, we are always supporting our brothers and sisters on the ground. We’re involved because the Marine Air Ground Task Force (MAGTF) is better when all of its elements are put together.”
Helicopter Support Team Marines prepare an M777 Howitzer for external lift during exercise Steel Knight in El Centro, California, December 10, 2019.
(US Marine Corps photo by Lance Cpl. Julian Elliott-Drouin)
The regimental air assault used a variety of 3rd MAW Marines and machines and integrated each of their capabilities into an adaptable aviation maneuver, all working in support of the ground combat element.
“I think more than anything else, it provides versatility and flexibility,” said Bartolomea. “The air assault portion provides the ground element the ability to maneuver in three dimensions and bypass enemy strong points to get at enemy weak points. The flexibility and the range of fire power that 3rd MAW and MAG 39 brings in support of 1st Marine Division is critical to make sure they can achieve their objectives.”
US Marines load onto an MV-22B Osprey for a regimental air assault during exercise Steel Knight at Camp Pendleton, California, December 10, 2019.
(US Marine Corps photo by Warrant Officer Justin M. Pack)
The regimental air assault is one of the many exercises 3rd MAW performs in order to provide realistic and relevant training in support of ground operations.
“Training like this is vital to individual and unit readiness,” said Capt. Valerie Smith, a pilot with Marine Heavy Helicopter Squadron (HMH) 465, MAG-16. “Integrating aviation in the same manner that it would be used in a MAGTF gives the Marines the training they need to remain aggressive, prepared and focused on operational excellence.”
US Marines prepare for a tactical recovery of aircraft and personnel during exercise Steel Knight in El Centro, California, December 10, 2019.
(Photo by US Marine Corps/Lance Cpl. Juan Anaya)
Four MV-22B Ospreys arrive for a regimental air assault during exercise Steel Knight on Marine Corps Air Station Camp Pendleton, California, December 10, 2019.
(US Marine Corps photo by Warrant Officer Justin M. Pack)
“At the end of the day,” said Bartolomea, “this combined effort puts our enemies in a dilemma that gets our ground combat element to the objective they need, giving us a lethal edge on the battle field.”
The Super Stallions and Ospreys lifted off from the rain-soaked field, their precise and graceful movements a visible testament to the rigorous training required of aircrews.
The Marines, loaded in the fuselage, looked back on the landing zone as gusts from the rotors blew away all traces of them ever being there save for the muddied footprints they left behind as a reminder of their presence and the lethal capabilities of the force that moved them.
Air assaults of this magnitude are and will continue to be a vital part of the 3rd MAW’s preparation as they train and focus on naval integration and ship-to-shore transport, connecting the naval force and its warriors. The regimental air assault is but one example of how 3rd MAW supports the Navy-Marine Corps warfighting team.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
A top US admiral explained March 13, 2019, that the Navy is keeping high-level promotions a secret because hackers from China and other adversarial countries are targeting flag officers.
While the Army, Air Force, and Marine Corps all continue to publish lists of newly promoted officers, the Navy abruptly stopped in October 2018, USNI News first reported February 2019.
The policy reportedly began with the promotion of Trump’s doctor, Rear Adm. Ronny Jackson, who withdrew from consideration to lead Department of Veterans Affairs amid a scandal.
Chief of Naval Operations Adm. John Richardson defended the policy decision March 13, 2019, arguing that publishing this information — which the US Senate continues to publish— leaves high-ranking Navy officers vulnerable to cyberattacks.
“I don’t know if you’ve been personally attacked in the cyber world, but our flags are,” Richardson said at a conference in Washington, DC, Breaking Defense reported. It is “just a vulnerability that we are trying to think about,” he added, according to Military.com.
Chief of Naval Operations Adm. John Richardson.
“There’s always a tension between on the transparency and security,” he explained, telling reporters that the Navy intends to do anything it can “to make sure we’re keeping their information and stuff secure.”
An alarming internal Navy cybersecurity review recently concluded that the service, as well as its industry partners, are “under cyber siege,” The Wall Street Journal reported March 12, 2019.
“We are under siege,” a senior US Navy official stressed to The Journal. “People think it’s much like a deadly virus — if we don’t do anything, we could die.”
The service has been hit relentlessly by Chinese, Russian, and Iranian hackers, with the threat presented by Chinese cyber criminals among the most severe. China is accused of hacking the US military, large and small defense contractors, and even university partners to steal anything not nailed down.
In 2018, Chinese government hackers stole important data on several US Navy undersea-warfare programs from an unidentified contractor. Among the stolen information were plans for a new supersonic anti-ship missile, The Washington Post reported in June 2018, citing US officials.
Speaking to Congress March 13, 2019, Army Gen. Paul Nakasone, head of US Cyber Command, said that the US is prepared to aggressively strike back against adversarial powers in cyberspace.
While Navy leadership argues that the decision to keep flag officer promotions a secret is to eliminate exposure that could put its admirals at risk, the defense appears a bit thin, as their names, ranks and biographies are still publicly available.
“This may not work out in the end, I don’t know, but that’s kind of our mindset there,” Richardson reportedly said March 13, 2019.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
There are a lot of reasons for back pain. Many of them are real, and nearly all of them are 100% treatable without a doctor.
What I’m giving you here is the exact protocol you need to be doing in order to relieve your low back pain once and for all.
Whether it’s your disc, your muscles, your tendons, your actual spine, or some combination of them all, there is still plenty you can do to treat your pain yourself.
This is about taking control and responsibility of your body. You’re a Grown Ass Human who shouldn’t be dependent on someone else to treat your issues.
I’m gonna give you exactly what you need in 5 simple steps that you can do every morning with nothing but your body weight and those little eye crusties still hanging out on the corner of your ocular cavity.
“Low Back” Pain Morning Routine | 30 DAYS TO PAIN FREE
When you walk around, you have a tendency to ‘hang out’ in one of these positions.
If you’re overly anteriorly tilted, your pelvis is “facing forward.” This usually means you have weak glutes, weak abs, and tight hip flexors.
If you’re posteriorly tilted, your pelvis is “facing backward” or level (slight forward/anterior tilt is considered normal). This can mean that you have tight glutes, tight abs, kyphotic posture (a rounded upper back), or all three. I’ll get into kyphosis in another article. For now, this article on posture should satisfy your kyphotic curiosity.
BUT, for most people, these words mean nothing. Maybe you’re one of those people. That’s what this first ‘exercise’ is all about: building awareness between your mind and your hips.
It’s especially easy because you can just crawl out of your bed on your hands and knees and never have to actually stand up. This is a great bonus for those of you who are especially lazy in the morning.
A cat/cow sequence is how we are going to achieve that awareness. Check out the video for exactly how to flow through cat/cow.
Perform the sequence for 1-2 minutes or until you feel aware, and your hips are “awake” daily.
JC is a savior for many of us in the fitness industry. I’m talking about Jeff Cavalier over at Athlean X, of course. He has consistently put out amazing high-quality fitness information for years now. He is one of the few Fitness Youtubers that is truly above reproach. I aspire to be like him.
Down to low back pain business…
JC has provided us with an exercise that is going to provide you with some immediate relief. By starting each morning with the JC Low Back Relief Sequence (JCLBRS for you military nerds that love acronyms), you’re going to get pain free and gain more awareness.
Specifically awareness of how to use your glute medius, which is the weak glute causing your low back to take the brunt of your weight and in turn, causing pain.
Time to take that newfound glute, hip, and low back awareness and apply it to some movement.
Elevated bridges are the perfect way to do just that. You’re going to be teaching your glute medius how to operate under a horizontal load (like what happens when you walk, run, or hike). You’re also going to learn to properly concentrically contract your spinal erectors, without hyper extending them. Lastly, you’re going to train how to posteriorly tilt your pelvis to get a maximum contraction in your posterior chain.
Flutter Kicks rely heavily on engagement from the hip flexors. AVOID them and other exercises like crunches and sit-ups if you have tight hip flexors and/or low back pain.
(U.S. Air Force photo by Machiko Arita)
Step 4; Core strength: Side plank
Time to work your abs. Why? Because that’s how you attract a mate. Everyone knows that core definition is the singular way that most people choose a life partner, so of course, we need to do them every morning.
The real trick here is to choose an exercise that’s great for your core stability and building a shredded six-pack without working your already overactive hip flexors and potentially neutralizing the effect of the previous three steps. So don’t do the crunches from your PT test.
You’re going to do that with the side plank. But a real side plank, not that shit I see checked-out field grade officers doing during PT (looks like they’re just hanging out waiting for retirement.)
Watch the video for exact form cues. You’re going to:
keep your hips stacked,
keep your abs actively flexed by shortening the distance between your lowest rib and the top of your hips, this will also keep your spine in a neutral position
Keep your hips neutral/slightly posteriorly tilted by keeping your glutes engaged.
BONUS: abduct your top leg AKA lift your leg for additional core stress and some more glute medius work.
Perform 1-2 sets of 75% effort on both sides each morning. This is about training proper movement and muscular engagement, by staying at the 75% effort threshold you won’t push so hard that your form breaks down and potentially makes your low back issues worse.)
(Courtesy photo by the Indian Army)
Step 5: Spinal decompression: Hanging out
Time for some relief. Hang from your pull up bar or a door frame and decompress your spine.
This is something you should do whenever you have a chance. We spend all day with gravity compressing our spine together. Your low back ends up taking most of that pressure. By decompressing at the end, you are taking an opportunity to “reset” your spine each day into the proper posture and form that you just spent the last 5 minutes training.
Perform this for 1-2 sets of a max hold. (You’ll get some bonus grip strength work here as well.)
You need to train in what you want to be good at… that includes not being in pain.
(U.S. Air Force photo by Senior Airman Nathaniel Stout)
When the results roll in.
You’ll start to feel relief almost immediately, but it’s going to take some time for all your pain to dissipate. That’s why this routine should be part of your life for the rest of your life. Consistency is key here.
We use our bodies every day, so we also need to treat/correct our bodies every day. That’s all this is.
If you want to feel something you’ve never felt before (like pain relief), you need to do something you’ve never done before.
Send me a message anytime to let me know how this morning routine is working to help relieve your low back pain at email@example.com.
Don’t forget to join the Mighty Fit FB Group to surround yourself around like-minded people who also want to get strong, lean, and pain-free.