Army Physical assessment form

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preparing for the military’s New fitness checks: OPAT and ACFT For more than forty years, the army actual fitness check (APFT) was most desirable for the working and patience athlete, as it verified muscle stamina and cardio persistence with calisthenics and working activities. Then got here the military Occupational physical assessment test (OPAT) and army combat fitness check (ACFT). The military is the use of these checks to create a more well-rounded tactical athlete and changed its testing protocol to look at various strength, vigour, velocity, agility, muscle stamina, grip and mobility, in addition to patience. This requires more desirable practise, whether through enjoying activities in excessive school and college that require these health facets or through your personal practicing classes. The bottom line is that you will no longer circulate these new fitness assessments and not using a foundation of higher physique and lessen physique strength training on your athletic background. right here is an electronic mail from a former patience athlete who does neatly with the older edition of the APFT, however needs guidance with training with the more recent OPAT and ACFT graded activities: Stew, i am relatively skinny with no longer a lot muscle (not fats both). I bet i’m a hard gainer? Do you have any counsel for me as I put together for the army health exams in my future — the older PFT, OPAT and the ACFT? the new ones appear to be I deserve to be lifting weights more than simply doing push-ups, take a seat-americaand running. i will be able to do well on the older PT test, however now not certain the place to birth on the new ones. Thanks — Armond. incredible question, Armond. sure, the new adjustments require a different course for your practise experience in advance of becoming a member of the military. it might be a good option so you might get within the weight room for a cycle to construct muscle and get stronger. in order to benefit weight, you should devour extra (first add extra first rate calories from carbs, then protein and fats). so as to construct superior muscle so as to work in your future career, you need to get on a application that focuses on a lot of here workouts: build These muscular tissues for stronger scores on the new army health exams T Push-usaor Hand-release: here is now not handiest a chest endeavor, however a great higher back exercise. You should add more chest workout routines to your higher body day to deal with this undertaking. These will build a better chest, as well as the higher lower back. Add in bench presses, push-ups, dips and medicine ball chest throws. See PT Reset for more ideas for the higher returned requirements. (ACFT) Seated Ball Throw: Throw the medicine ball with a chest flow. To develop vigour, follow this adventure on push-up days. Add in bench presses to support build chest, shoulder and arm strength. (OPAT) Having a powerful chest, shoulders and triceps will support you with this exercise. here is a chest vigour undertaking. Work for your speed with this circulate. Standing vigour Throw: Throw the ten-pound medication ball over your head and in the back of you — however push forcefully together with your legs, creating the vigor relay from your legs to your hips, shoulders, chest and fingers. (See approach video) (ACFT) Leg Tuck: No more sit down-ups, however this one is much harder! here is difficult in your grip, and an inability to do a pull-up will affect these numbers as you must do at least half a pull-as much as convey your knees to your elbows whereas placing on the bar. putting knee-usamay still be added to your pull-up units. Add pull-united statesto your upper physique days. Now, simply add 10-15 knee-u.s.a.after pull-ups. Grip and core work are crucial to this one. (ACFT) Deadlift: carry with the legs and hips, with a straight back (see approach video). Add deadlifting to your leg days. in case you don’t have a hex bar, use a barbell. This exercise is vital in your military career, because it prepares your body to be mighty for regular lifts and movements. it’s not just for proper kind to raise objects off the floor and rucking strength construction. it’ll aid you as you test in both the OPAT and the ACFT. lengthy leap: Squats and lunges will help you with this recreation, however you deserve to follow explosive leg energy to maximize your verify. follow this further exercise on leg days to maintain an outstanding performance on this OPAT examine. Beep check (shuttle run): On a basketball courtroom or container, run from side to side on a collection pace that raises every set. delivery off easy as a heat-up for the primary few units, then select up the pace so you have a few seconds to breathe and trap your breath. ultimately, the rest durations will lower, so your cardio conditioning has to be strong to ranking well on this. You get that most effective if you follow the BEEP test. Do it on leg days or as a cardio day warmup. (OPAT) 250-meter dash/Drag/elevate: All activities are 25 meters out and lower back for time: (1) dash, (2) a hundred-pound sled drag, (three) sprint, (4) two 40-pound kettlebell elevate and (5) sprint. practice sprinting 25 meters, running with 2 x 40-pound weights, and dragging a sled for 50-meter sets. The leg exercises above will put together you for this however, in particular, including this to a leg day is a sensible observe as it definitely challenges the total physique, heart and lungs. there’s a great deal to this adventure. See educational video. (ACFT) Two-Mile Timed run: pace is a must have. probably the most essential component is not to beginning off too speedy. study your tempo and set your intention via pacing yourself to the conclude. for example, in case your aim is to run both-mile run in 14:00, you ought to run a 7:00 mile or a 1:forty five quarter mile. (APFT and ACFT) build up your running base over time, then start so as to add weight to prepare for rucking (carrying backpacks) when you be a part of. consider inserting all of those along with the classic ACFT Pyramid exercise. that you could scale the exercising to make it easier through doing fewer sets or damage it up into two days of upper body-most effective and leg-handiest workouts. take a look at army fitness Programming if you’d like further counsel. Stew Smith is a former Navy SEAL and fitness creator licensed as a electricity and Conditioning professional (CSCS) with the countrywide electricity and Conditioning affiliation. seek advice from his fitness book store in case you’re looking to start a workout program to create a healthy tradition. send your health questions to stew@stewsmith.com. even if you’re pondering of becoming a member of the armed forces, looking for fitness and fundamental training suggestions, or keeping up with armed forces existence and merits, armed forces.com has you coated. Subscribe to militia.com to have defense force news, updates and substances delivered directly to your inbox. display Full Article © Copyright 2020 armed forces.com. All rights reserved. This cloth may now not be published, broadcast, rewritten or redistributed. gown correct and canopy down It turned into March 27, and the USA had simply passed the one hundred,000 mark in stated circumstances of COVID-19 an infection. It changed into now leading the world in number of situations. As terrifying because the virus is, the nation’s attention became riveted on the inadequate give of shielding face covers to stem the transmission. online retailers and native domestic improvement stores, tremendous facilities and drugstore chains far and wide had been sold out for the previous two months, overwhelmed with the aid of the frenzy to buy facial coverage once the coronavirus had turn into world information.The actual need for masks multiple—there become absolute confidence that fitness care workers essential N95 respirator masks and disposable surgical masks, whereas the U.S. surgeon frequent spoke of the typical citizen did not deserve to wear a mask and explicitly discouraged the public from purchasing them for frequent use as recently as Feb. 29. however regardless of the genuine want, the demand become within the hundreds of thousands for all kinds of face coverings. The want and the demand simplest grew greater acute because the pandemic’s toll escalated in March.At opposite ends of the nation, solutions got here instantly. They got here from a apparently not likely supply, a neighborhood of special operations paratroopers at Joint Base Lewis-McChord, Washington, and a more dependent group of experts in can charge of designing fight clothing, uniforms and individual defensive items for soldiers at Natick, Massachusetts. and those are only two examples of how a large number of army communities have applied their expert potential and private dedication to aid relieve the pressure of supplying really expert facial protecting device for clinical personnel and extra regular face covers for going out in public.As of may additionally 6, the first particular Forces community (Airborne) (1st SFG (A)) at Joint Base Lewis-McChord south of Seattle had made greater than 5,000 total face covers in three distinctive designs: an grownup disposable edition, a pediatric disposable edition and a material reusable edition. furthermore, it put its 3D printing capabilities to make use of producing face shields for personnel at Madigan army clinical center, determined on the base. Madigan is the military’s second-biggest scientific remedy facility.At Natick, home to the U.S. army fight Capabilities building Command Soldier middle (CCDC SC), the Soldier protection and Survivability Directorate has led the production of camouflage face covers, with an preliminary volume of 10,000 to outfit soldiers in basic practicing at fort Benning, Georgia. the first of those masks arrived at castle Benning in late April. subsequently, not most effective has the military been in a position to resume simple practising and different actions throughout the pandemic, however face covers will turn into a everlasting addition to military equipment.The Soldier center’s expertise and talents—certainly in prototyping, testing, substances and textiles, and human elements—enabled the fast design and development of six prototypes for face covers, followed with the aid of checking out and then the choice of one prototype that troopers had rated enormously for instant development. CCDC SC also chosen a 2nd, additionally smartly-received prototype, for further development as a more everlasting army solution, in coordination with the software executive workplace (PEO) for Soldier. Longer-term, PEO Soldier’s assignment manager for Soldier Survivability will produce what are being called military Face Covers in high volumes for military personnel.EYE TO EYE WITH OPPORTUNITYThe fabric face covers meet the intent of the facilities for disorder handle and Prevention that individuals cowl their mouth and nose when they go out in public, or when it is not viable to fulfill social distancing protocols, to stay away from the spread of COVID-19. Secretary of protection Dr. Mark Esper on April 5 directed the wearing of cloth face covers by means of anybody on DOD property, installations and amenities “once they can’t hold six toes of social distance in public areas or work facilities.”The response to the obtrusive need become as swift as it receives. “The whole procedure of designing prototypes, material alternative and down-alternative to final face masking, to ramping up our in-condo production group turned into completed in about 10 days,” talked about Molly Richards, a analysis chemical engineer on CCDC SC’s Chem-Bio innovative material and Ensemble building team. The production crew, which includes personnel throughout three of the middle’s six directorates, turned into making a couple of hundred of the army face covers a day, she spoke of in mid-may also.In late March, the want for personal protective equipment (PPE) couldn’t have been more urgent than in Washington state, where the first U.S. situations of COVID-19 an infection were treated and the variety of validated new situations climbed to over four hundred a day. inside the 1st SFG (A) group support Battalion at Joint Base Lewis-McChord, “there changed into a growing dialogue on converting idle 3D printing skill within armed forces units to guide producing COVID-19 objects,” observed Lt. Col. Christopher S. Jones, battalion commander.At its two-year-historic and nonetheless-growing fabrication facility, called Makerspace, the first SFG (A) neighborhood is familiar with prototyping one-off ingredients for particular operations requirements, corresponding to 3D-printed tracheas to use in simulators for container medical practising and navigation boards used by way of particular operators throughout high-altitude, low-opening parachute drops.however by way of March 25, a a good deal much less unique merchandise, the common face cowl, emerged because the most pressing want. Madigan and affiliated facilities collectively serve more than a hundred,000 energetic-responsibility provider participants, their families and retirees. average face covers had been quintessential for those with signs. the 1st SFG (A) parachute riggers would repurpose the five light-weight stitching machines they used to restoration parachutes to collect surgical masks. Battalion personnel would use their 3D printing substances and advantage to create prototypes for reusable respirator masks and face shields.On March 31, 15 paratroopers begun full production of the face covers.“We are just attempting to use the organic capabilities that 1st SFG (A) has in new and inventive techniques in an effort to assist preserve our soldiers, group and country safe within the fight against COVID,” said master Sgt. Taylor Cathey, the battalion’s senior airdrop operations NCO.ABOUT FACEThe 1st SFG (A) desired to honor the subculture of special Operations Forces “to thrive in ambiguous instances and solve difficult issues,” Jones said. “everybody simply pitched in automatically. everyone understood how crucial it is.”Makerspace has 3D printers and CMT (cold metal switch) mills. Prototyping makes use of generally polylactic acid (PLA), a staple material in 3D printing. PLA is a natural polymer that comes from renewable elements such as cornstarch or sugar cane and is a substitute for petroleum-primarily based plastics. furthermore, “we do have some capability to print with interwoven Kevlar or carbon fiber,” Jones talked about.at the beginning the discussion of how the 1st SFG (A) could highest quality make a contribution zeroed in on ventilator components, and the U.S. particular Operations Command put out a request for ideas by way of its Vulcan platform. The unit additionally prototyped and discussed the chance of constructing N95 face respirators, however realized there were appreciable difficulties worried as a result of restricted availability of the three-layer filters.It changed into more and more clear that the most pressing need was to provide health care facilities with PPE. The deepest-sector providence health system, headquartered within the Seattle suburb of Renton, Washington, had simply launched its a hundred Million mask challenge, enlisting producers of numerous varieties.The battalion bought enter from the clinical group through each legit and casual channels; each Jones and neighborhood Surgeon Rodd Marcum are married to registered nurses. The purpose can be to use Madigan’s versatile surgical and sterilization wrap into a simple protecting masks that patients may wear to cut back the possibility of transmitting respiratory disorder to different patients and medical body of workers, or that personnel may put on to prolong the useful lifespan of essential PPE, equivalent to respirators, which were in acutely brief give.however earlier than a needle might contact cloth, necessities had to be set. anyway the substances that the soldiers of the 1st SFG (A) would use, there were the questions of the way to put together a face cowl most correctly, and how to be sure a sterile atmosphere in which to make them.The method—“getting all of the fabric, getting the personnel collectively and in fact constructing the product”—changed into the largest problem dealing with them, Cathey referred to. “How had been we going to do it in assembly-line style in order that we utilize the minimum variety of individuals to do the optimum volume of masks daily. It’s been really a getting to know curve. We’ve received it relatively well sophisticated now.”cover DOWN ON SAFETYIn short order, Chief Warrant Officer three Jeremy Vann, allied trades warrant officer for the first SFG (A), had printed prototype face shields out of PLA, the use of his very own 3D printer and in keeping with designs from the NIH 3D Print exchange and the nonprofit Billings clinic. Jones and his crew put together a prototype face cover, the use of a stitching computing device, to discuss with Marcum, his spouse, who works at Madigan, and the neighborhood executive officer.With information from the group’s preventive medicine group, the soldiers set out to make sure that “work-web site techniques met an infection control necessities,” together with how to competently sanitize the workstations earlier than beginning full-scale production, how to video display the health reputation of personnel, and creation tracing, similar to how parachutes are packed and tracked for excellent assurance and manage.“They’re very selected on protection, very selected on managing and oversight of who packs the chutes,” Jones said. “That transitions very without problems to making the masks and identifying, if some thing goes wrong, what went incorrect within the procedure.”The group developed the system in coordination with Chief Warrant Officer three Richmond Minton, the senior allied trades technology NCO on the I Corps G-four (logistics) body of workers, and the 308th Brigade aid Battalion, which has access to additive manufacturing equipment. Minton, in turn, worked with the U.S. army clinical analysis and development Command (MRDC), because the army focal point and sponsor for COVID-19 initiatives, to get its acclaim for the system, Jones spoke of.The masks and face covers are intended completely for Madigan and its provider network. For the three material masks, tested and accepted by way of Madigan’s industrial hygiene department, the cloth is sanatorium-provided sterilization wrap with a bacterial filtration effectivity of 98.9 to ninety nine.9 %. For the face shelter headbands, “we’re the usage of the NIH [National Institutes of Health] 3D Print trade web page for accepted designs (clinically reviewed by way of the Veterans health Administration) and the use of on-hand PLA,” Jones pointed out.“we will continue to make masks provided that there is still a need,” and will consistently refine the product designs and creation method with remarks from clinical personnel, pointed out Cathey. “If production numbers meet the demand recognized by way of health center management, it’s possible that masks should be would becould very well be redirected to other precedence locations and staff,” Jones observed, “according to the up-to-date innovations to put on fabric face coverings when physical distancing is not possible.”basic NEEDSWhen Esper licensed DOD personnel to wear fabric face covers, the U.S. fight Capabilities construction Command Soldier center changed into the obvious candidate to boost an Armywide answer. The middle represents one in all eight predominant areas of competency for CCDC, a subordinate command of U.S. army Futures Command.Like every other organization with the coronavirus in its midst, the military needed to regroup to accept as true with a way to fight it. amongst other moves, in early April the military put a two-week dangle on sending recruits to fundamental practicing. but practising new recruits couldn’t cease continuously.“all the way through this crisis, it is critical for the security of the nation to maintain our troopers protected, healthy and able to aid COVID-19 response efforts and country wide protection,” spoke of Douglas Tamilio, director of the Soldier core. “We responded very quickly to make a military-appropriate answer to the requirement for face coverings.“Our job is the research, building and early engineering of the solution and constructing a technical records equipment,” Tamilio defined, whereas production is in the arms of PEO Soldier and the defense Logistics agency. “We leveraged all our supplies right here, and a talented group of our employees labored challenging to unexpectedly make the initial 10,000 face coverings to help practising on the Maneuver core of Excellence at fortress Benning,” he said.brief TIME, masks“components” covers a prosperous landscape of competencies and experience at CCDC Soldier middle: garb designers, cloth scientists, textile worker’s and machine consultants, among other specialties. they’re “specialists at the design and fabrication of prototype clothing, individual coverage items and gadget, personnel airdrop systems, cargo airdrop, and smooth-wall protect programs, together with other military-enjoyable fabric-based items,” observed Annette LaFleur, who leads the design, sample and prototype team.in line with the colossal need for face covers, “designers rapidly brainstormed, sketched, patterned and fabricated prototypes in a single weekend, whereas cloth scientists, fabric technologists and engineers coordinated the check and comparison of knowledge materials,” she said.LaFleur’s team developed an array of competencies prototype systems encompassing six designs, thinking of integration with eyewear and helmets, the face cover’s skill to stay in location and adjustability to quite a few head sizes and face shapes, she referred to.The Human elements team conducted an assessment of the prototypes using local analysis volunteers. The design that the Soldier middle chosen for fabrication had the highest Soldier acceptance, with consideration for ease of producing. A 2nd design, additionally highly authorised, is being additional developed all of a sudden as a extra permanent army solution.Having selected the materials to make use of, the crew unexpectedly cut and sewed quantities of the six designs to get troopers’ comments. The design chosen turned into ready for use without advancements.PIVOT TO PRODUCTIONWhile the Soldier middle’s personal personnel took on the job of fabricating the primary 10,000 face covers, its based position in developing solutions is to design and prototype them, not produce the gadgets. The army organized to segue into lengthy-range production using the procurement tactics based for different material-primarily based items, LaFleur noted.“there’s a large base of cut-and-sew manufacturers in the usa, which the army uses to fabricate fabric-primarily based objects for the warfighter,” she explained. As with the creation of dependent apparel objects, all materials will agree to the Berry change requirement that they be sourced and manufactured within the united states. “We even have defense force-particular design concerns” of kind, healthy and performance, LeFleur mentioned.unlike many different military uniform objects, the face coverings will not be handled with additional chemical finishes or procedures, she pointed out. “There isn’t any trojan horse repellent or equivalent treatment that can be hazardous.”That’s now not to claim that every one construction has shifted from grass-roots efforts to a manufacturing facility setting.Now, moreover coordinating its efforts with the Navy and other army companies, the CCDC SC is making its technical data kit for the first face cover accessible to devices which have the potential to supply them, pointed out Tamilio.THE next big NEEDTo say that efforts to reply to the pressing and large need for advantageous face coverings had been a getting to know journey is a real understatement on an epidemic scale.“With this initiative, we need to look at what can we do the next time? probably it’s not an endemic, it’s whatever else,” Jones pointed out. “next time there’s an emergent want, how will we use biological means” to clear up the issue?extra peculiarly for 3D printing and additive manufacturing, “How will we, on the tactical degree, more desirable hyperlink into military capability? We simply try to prototype and innovate a new approach from the bottom up. We aren’t a manufacturing capacity.”anything the size of construction—“whether we make one masks or 1,000,000 masks,” Jones talked about—“the tremendous part is in the doing it—to get a solution and do our half.”read the full article in the summer 2020 problem of army AL&T magazine.Subscribe to army AL&T – the greatest source of army acquisition information and counsel. military special Forces working towards like all soldiers, SF candidates start their profession with 9 weeks of primary combat practicing (BCT). Upon completion of fundamental practicing you’re going to attend advanced individual working towards. For special Forces, you’ll go to Infantry faculty to be trained to use small palms, anti-armor, and weapons similar to  howitzers and heavy mortars. before that you can boost to the particular operation profession choice path, particular Forces candidates a great deal additionally complete the simple Airborne path. For an entire timeline for the quickest an 18 XRAY candidate will attend SF practising primary combat practising lasts 9 weeks AIT lasts four weeks Airborne ultimate 3 weeks All of these colleges take vicinity at castle Benning, Georgia. when you are an Airborne graduate, you should be authorized a permanent trade of station (PCS) circulate to fortress Bragg North Carolina.  right here is where the particular Forces Pipeline begins and ends for these looking for the eco-friendly Beret and particular operations careers. particular Forces part 1 particular drive Qualification course section 1A is the preparation route the place soldiers will check in, compile gear, and start advanced level actual working towards, and land navigation. This part is four weeks long. (formerly referred to as SOPC I – special Operations Prep course. special Forces Qualification path phase 1B is the assessment and preference section for military special Forces. Your motivation and want might be challenged to see if you are suitable for advanced particular Forces training.  You may be proven and evaluated with psychological exams, fitness and swim exams, obstacle lessons, lengthy ruck marches, and land navigation. on the end of the four weeks, troopers will discover in the event that they are selected to attend the entire particular Forces Qualification direction (SFQC) – also known as the Q path. This part 1B is formerly known as SFAS – special Forces assessment and option. there’s a short two week path previous to advancing to phase 2. The special Forces Prep direction (SFPC) focuses on Small Unit tactics and find out how to behavior raids, ambushes, recon, and patrolling. This course gets all chosen soldiers up to velocity with many of the advanced degree tactics used in the Q route. This prep route is formerly usual of SOPC 2. special Forces phase 2 section 2 combines Small Unit strategies (SUT) and Survival, Evasion, Resistance, and escape (SERE) practicing. troopers will start with more small unit strategies on both the squad and platoon degrees, and be demonstrated in weapons marksmanship. The learning curve is steep in this 5 week phase.  After SUT, the next three weeks will focal point on survival working towards, stay away from seize, resisting enemy interrogations and exploitations, and escaping captivity. section 3 depending upon the MOS the soldier is chosen to do, the following jobs within the twelve-man team standard because the particular Forces Operations Detachment Alpha (ODA). The method of completing these schools can take 14-18 months. you are going to get hold of MOS working towards for your special Forces MOS which includes SF important projects required for award of a profession administration container 18 militia Occupational forte, and Interagency Operations. 18B – SF Weapons Sergeant – 13 weeks. students gain knowledge of a large diversity of yank and overseas weapons methods from hand guns, rifles, anti-tank weapons, crewed served weapons, and mortars. 18C – SF Engineer Sergeant – 13 weeks. college students who’re engineer certified develop into experts in building strategies, protecting fortifications, as well as explosives, booby traps, and land mines. 18D – SF scientific Sergeant – forty six weeks. The 18D education is arguably the greatest combat medic working towards on the earth and creates consultants in clinical, surgical, dental, veterinary, and pharmaceutical topics. This path is referred to as the particular Forces clinical Sergeants direction (SFMS) which includes the 24 week special Operations combat Medic path (SOCM) in addition to an further 22 week training cycle to complete the 18D practicing pipeline. comprehensive with trauma care, physiology, anatomy, and advanced paramedic practising. 18E – SF Communications Sergeant – 13 weeks. college students turn into experts no longer best in enormously technical and superior communication techniques, however additionally essentially the most fundamental kinds of communications which are present in other countries. The whole bandwidth of communications is taught as well as cryptography and construction and restoration of communications systems and antennas for every kind of floor to floor and floor to air communications capabilities. phase 4 Language practising – primarily based your language talents, you’re going to boost through language and way of life working towards to get able to serve in the SF. moreover, whereas receiving language practicing you can be trained in warrior expertise, similar to Combatives. This part may also take up to 18 – 24 weeks. The language opportunities of all particular Forces operators are Spanish, French, Portuguese, German, Indonesian, Czech, Persian-Farsi, Polish, Russian, Tagalog, Thai, Turkish, Arabic, and Korean, and japanese. part 5 The last part is a end result exercise referred to as Robin Sage which is 5 weeks long and where students will form their own SFODA and put their training and experience of the remaining several months to the look at various. here’s a practical practicing surroundings coping with indigenous personnel, counterinsurgency, and verified within the mission (international interior defense) of training a mock guerrilla force in a hostile atmosphere. After Robin Sage, the students are actually contributors of the particular Forces community and have earned the eco-friendly Beret and the Oppresso De Libre (“Free the Oppressed”) pin. the new particular Forces soldiers might be soon shipped to their new responsibility stations – special Forces groups (SFG).  The alternate options are here: 1st SFG – toes. Lewis Washington third SFG – toes. Bragg North Carolina 5th SFG – feet. Campbell Kentucky seventh SFG – ft. Bragg North Carolina 10th SFG – toes. Carson Colorado 19th and twentieth SFG are country wide shelter businesses *The twelve man ODA is made from right here individuals: 18A – Commander (Captain) 180A – executive Officer (Warrant Officer) 18Z – Operations NCO / group Sergeant 18F – Intelligence Sergeant 18B – Two Weapons sergeants 18C – Two Engineer sergeants 18D – Two combat Medic sergeants 18E – Two Communications sergeants   reveal Full Article © Copyright 2020 military.com. All rights reserved. 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