Month: April 2015

Gen Nakatani, the Japanese Defense Minister, arrives outside the Pentagon and boards an MV-22 Osprey attached to Marine Helicopter Squadron One (HMX-1), Arlington, Virginia, April 29, 2015.

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-HOW IT WORKS-

– Choose any 5 exercises as long as you have at least 1 s, f, and t.
– Complete the exercises in a circuit, or one after another with no breaks, followed by a 1 minute break.
– For extra intensity, add another circuit.
– Next time you come back, choose a different 5 moves following the same guidelines.

– Thanks for watching and subscribe to the channel for more content!

-MuscleNMind

———————————————————

Beginner:

Sit-ups s (4:37)
Leg Raises s (4:44)
Plank s (4:51)
In-n-outs s (4:59)
Bicycles s (5:06)
Leg Climbs s (5:14)
Scissor clap s (5:29)
One arm high pulley cable side bends f (5:39)
Cable Rotations t (5:49)
Cocoons s (6:03)
Side plank f (6:22)

Advanced:

Ab rollout s (6:31)
Decline Crunch s (6:44)
Sprinter Crunches s/t (6:54)
Spiderman s/f (7:06)
Crunchy Frog s (7:18)
Hip Rock’n Raise s (7:27)
Pulse Ups s (7:40)
Oblique Crunch f (7:51)
Scissor Twist t (8:02)
Balance Bike t (8:14)
Row the boat s (8:26)
Superman/Banana Wildcard (8:36)
Bottoms up s (8:50)
Cross Body Crunches s/t (9:02)
Elbow to knee s/t (9:15)

Expert:

Russian Twist t (9:30)
Hanging Knee Raises s (9:40)
Decline Knee Tucks s (9:55)
Leg Circles Wildcard (10:10)
V-up Roll-up s (10:24)
Oblique Roll Crunch f (10:40)
Abrinome t (10:54)
Gate Bridge Lift s (11:12)
Phelon Twist t (11:27)
Tornado Wildcard (11:43)
Landmine 180 t (11:57)
Spell Caster t (12:09)
Weighted Decline Crunch s (12:18)

4th Special Operations Squadron Airmen conduct a live-fire mission in an AC-130U Spooky Gunship during Emerald Warrior 2015 at Hurlburt Field, Florida.

The Lockheed AC-130 gunship is a heavily armed ground-attack aircraft variant of the C-130 Hercules transport plane. The basic airframe is manufactured by Lockheed, while Boeing is responsible for the conversion into a gunship and for aircraft support.

The gunship’s sole user is the United States Air Force for close air support, air interdiction, and force protection. (en.wikipedia.org/wiki/Lockheed_AC-130)

Video by Staff Sgt. Ashley Manz | 3rd Combat Camera Squadron | Date: 04.23.2015

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Taxi and takeoffs of AC-130H Spectre, C-130H Hercules, and C-130J Super Hercules during Emerald Warrior 2015 at Hurlburt Field, Fla. Emerald Warrior is the Department of Defense’s only irregular warfare exercise, allowing joint and combined partners to train together and prepare for real world contingency operations. Video by Tech. Sgt. Micah Theurich | 1st Combat Camera Squadron | Date: 04.23.2015

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Polish Air Force MiG-29 Fulcrum Takeoffs @ Powidz Air Base, Poland. The Mikoyan MiG-29 (Russian: Микоян МиГ-29; NATO reporting name: “Fulcrum”) is a twin-engine jet fighter aircraft designed in the Soviet Union. Developed by the Mikoyan design bureau as an air superiority fighter during the 1970s, the MiG-29, along with the larger Sukhoi Su-27, was developed to counter new American fighters such as the McDonnell Douglas F-15 Eagle, and the General Dynamics F-16 Fighting Falcon. (http://en.wikipedia.org/wiki/Mikoyan_MiG-29)

Video: A1C Austin Siegel
Additional editing: AiirSource

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7th Special Forces Group Green Berets conduct high-altitude military parachuting while exiting a C-130H3 during Exercise Emerald Warrior 2015. Video by Staff Sgt. Ashley Manz | 3rd Combat Camera Squadron | Date: 04.22.2015

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Alan Matthews explains the importance of using visual aids correctly in his workshop From Cartoons To PowerPoint. For more information or to book this workshop, please visit http://www.alanmatthewstraining.com

Utah Air National Guard members from the 191st Air Refueling Squadron execute an air refueling mission from a KC-135 Stratotanker. A B-2 Spirit from the 509th Bomb Wing at Whiteman AFB, Missouri participated during this training mission.

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Video by Staff Sgt. Erin Mills | UNCLASSIFIED

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FOR CONTEST PREP/ COACHING from Jeff
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www.thestrengthguys.com

FOR CONTEST PREP/ COACHING from Robin
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www.sexysmartstrong.com

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U.S. Marine Corps Explosive Ordnance Disposal and Combat Engineers with Special-Purpose Marine Air-Ground Task Force Crisis Response-Africa conduct demolition training on Naval Station Rota, Spain. The Marines used C4 and TNT on a variety of different materials to simulate situations they might come across on potential future operations. (U.S. Marine Corps video by Lance Cpl. Christopher Mendoza/Released) Video by Lance Cpl. Christopher Mendoza | U.S. Marine Corps Forces Europe and Africa | Date: 03.31.2015

AiirSource℠ covers military events and missions from the Army, Navy, Marine Corps, Air Force, and Coast Guard.
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