exercise

People are frantically trying to get in shape for their summer holidays – but it could be a lot more effective

It’s the time of year when people are looking at their waistbands and thinking they’d like to make one last push to get it all a bit flatter. Many will be crashing out sit-ups like mad – however one expert has suggested that this exercise might not be the best way.

Dr Lee Brown, senior lecturer in strength and conditioning at the University of East London, has said that people might be making a mistake. He told the Guardian “It’s embedded in the archaic practices of boxing coaches and therefore everyone seems to follow it. But they’re far from the best exercise for training your core.”

Sit-ups are a classic bodyweight core exercise designed to strengthen the abdominal muscles, hip flexors, and chest. They involve lifting the upper body from a flat, lying position up toward the knees.

However Dr Brown said that the abdominal muscles are used a lot less than people imagine. Also if you’re doing too many sit-ups, it can cause problem.

“If you’re doing too many sit-ups, it can cause problems with the lower back. Overworking the hip flexors can make them hypertonic [stiff and tight]. Your torso leans forward because you have overly toned and tight hip flexors, creating an imbalance and a dumping ground for shearing forces in your lower back.”

Brown recommends moves such as planks, side planks, farmer’s carries (walking while holding a heavy weight in each hand), suitcase carries (walking with a weight in one hand to challenge stability) and bird dogs (lifting the opposite arm and leg from all fours). Pilates and yoga can also help build core strength.

“I worked with a sprinter who’d had a back injury and had been doing sit-ups forever,” Brown says. “I asked him how long he could hold a plank for. He said less than 30 seconds. Six weeks later, he could hold one for seven minutes and his back pain had gone.”

A study published last year in the Journal of Clinical Medicine looked at 117 people with and without back pain to find out whether core strength was implicated. Participants were asked to perform the plank, one of the most popular trunk muscle stabilisation exercises prescribed to enhance neuromuscular control and spinal support. Researchers from Daemen University in New York were surprised to find that back pain sufferers were able to hold a plank for “significantly longer” than those without, suggesting they had better levels of abdominal strength.

Just weeks after the U.S. military publicly acknowledged using kamikaze drone boats in combat for the first time, the Navy has confirmed that its Global Autonomous Reconnaissance Craft (GARC) uncrewed surface vessel (USV) took part in its first live-fire training exercise. The kamikaze drone boat was employed during RIMPAC 2026, attacking the ex-USS Peleliu in one of the operation’s high-profile sinking exercises (SINKEX). You can learn more about this latest round of SINKEXs here.

On July 24, the Navy released a video showing USVs taking part in the SINKEX in the Pacific Ocean, which targeted the decommissioned Tarawa class amphibious assault ship, but it was hard to tell what the USV in question was. The event itself had taken place on July 17 and saw the former USS Peleliu pummeled by multiple U.S. and allied assets. The video shows significant damage already inflicted on the assault ship, especially around the waterline, and water already being taken onboard. The footage was captured by the second drone boat, as it inspected the damage done by all the fires.

Amazing Footage from USV’s as they Attack the USS Peleliu (LHA 5)

Yesterday, Sarah Weinstein, a Surface Warfare Officer currently serving as the first commanding officer of Unmanned Surface Vessel Division 32, posted on LinkedIn, stating that she was “honored that USVDIV-32 was given the opportunity to execute the Navy’s first GARC Live Fire during RIMPAC 2026.”

A product of Baltimore-based BlackSea Technologies, the GARC is the major platform used by USVDIV-32, a unit that was established early this year. According to the Navy, USVDIV-32 is “tasked with maintaining and implementing unmanned vessels … the division’s sailors regularly conduct exercises and training with multiple platforms, with the most common being Global Autonomous Reconnaissance Craft, or GARC.”

GARC: The Most Proven Tactical USV

“It was incredible to watch my team execute with precision, and we were thrilled to provide a perspective of the former USS Peleliu that isn’t often captured in a SINKEX,” Weinstein added.

A source familiar with the SINKEX operation today told TWZ’s Howard Altman that there were two GARCs present at the SINKEX, but only one was used destructively in an end-to-end attack. The USV used a full autonomy package, in the shape of Anduril’s Lattice. It carried a 1,000-pound payload, although it remains unclear how much of that weight was accounted for by the warhead. We have reached out to RIMPAC officials and others for additional details.

Other specifications of the GARC include a length of around 16 feet, a full-load displacement of 4,800 pounds, and a range of 700 nautical miles at a speed of 22 knots.

USVDIV-32 took its GARC drone boats to exercise Baltic Operations (BALTOPS) 2026 last month. On that occasion, the USVs operated alongside the Blue Ridge class command and control ship USS Mount Whitney. The Navy confirmed that USVDIV-32 was providing realistic counter-USV training to NATO allies while in the Baltic.

“The first difficult part is spotting the USV,” Weinstein said at the time. “What does it look like? What are the telltale signs that it might be a USV? How to tell if it’s coming inbound, and its different behaviors that it’s able to display as it gets closer to the ship”

A defining feature of USVDIV-32 is its inclusion of a new rate, Robotics Warfare Specialist (RW), who are trained to operate and maintain vessels such as GARCs.

In a Navy release last month, Chief Robotics Warfare Specialist Christian Butler explained: “I think most commands, if not all commands, are going to have some component of RWs. Just because there’s no going away from unmanned systems at this point, they’re only going to grow in scale, and you’re going to need RWs to carry that weight.”

Before USVDIV-32 stood up, the GARC took part in maneuvers in the Atlantic Ocean during the UNITAS multinational maritime exercise in September 2025. This was part of an effort that tested the ability of “unmanned and remotely operated vehicles and vessels [to] extend the capability of interconnected manned platform sensors to enhance capacity across the multinational force,” the Navy disclosed.

Yemen’s Houthi rebels were at the forefront of employing kamikaze USVs operationally. We first reported on the capability in January 2017, after an explosive-laden Houthi drone boat struck a Saudi frigate. The technology traces back to Iran, which developed a variety of rudimentary one-way attack USVs before transferring the capability to its Houthi proxies, who became the first to use them in combat in the Red Sea.

As we have reported extensively, Ukraine has demonstrated the devastating potential of USVs against the Russian Black Sea Fleet. The Magura family of drone boats, among others, has been central to that campaign, and has taken on a wide variety of roles.

Repeated successful strikes against Black Sea Fleet vessels and naval infrastructure forced Russia to relocate much of its fleet from occupied Crimea to the relative safety of bases in mainland Russia.

The U.S. military employed USVs as offensive strike weapons in combat for the first time on July 12 during a wave of attacks against “dozens” of Iranian targets, according to U.S. Central Command (CENTCOM). The strikes, which involved Saronic-built Corsair USVs, occurred amid an escalating exchange of attacks between the United States and Iran centered on the Strait of Hormuz. Among the targets of the attack was an Iranian Ghadir class diesel-electric midget submarine.

Earlier this month, another Saronic Corsair USV rescued the crew of a U.S. Army AH-64 Apache that crashed in the Gulf of Oman after it was downed by Iran. That was the first known instance of a drone boat being used to recover personnel as part of a search and rescue mission, and further underscored how the U.S. Navy’s use of drone boats in combat is really ramping up.

As we have discussed in the past, the U.S. military’s employment of drone boats in a kinetic strike role sets a new precedent not only for operations in the CENTCOM area of responsibility, but also for potential conflicts elsewhere. The U.S. Navy now has this capability and is gearing up to employ it in the Pacific, which will be yet another threat to deal with for adversaries. With exercises like RIMPAC, the Navy can evolve its playbook for the employment of USVs as kinetic weapons.

With a mission that includes helping the Navy and its allies counter the growing USV threat while refining offensive concepts of operation for one-way attack drone boats, USVDIV-32 appears poised to play an increasingly important role here. As the service pushes toward a hybrid fleet of crewed and uncrewed vessels, GARC is also emerging as one of its most significant new capabilities.

Contact the author: thomas@thewarzone.com

Faced with the ubiquitous threat from small attack drones, military forces around the world are resorting to the use of large amounts of mesh netting for protection, something TWZ was among the first to highlight. Now it appears the U.S. Marine Corps may be employing this defensive measure as well.

After a recent logistics training exercise in South Korea, photographs were posted on the Pentagon’s image distribution site showing what appears to be anti-drone netting on a ship-to-shore floating platform used for moving cargo and troops. While it’s possible that it could be for some other purpose, the netting appears to be in line with other examples of drone defensive measures seen in Ukraine and many other places, including recent usage by Dutch forces. We’ve reached out to the Marines for more details.

The idea behind the netting, as we have reported in the past, is that drones will get caught up in the nylon or mesh metal nets and become disabled, or the nets will help keep the drones far enough from personnel before exploding to keep them from being killed. How protective the netting set up by the Marines would be against highly maneuverable first-person view (FPV) drones is questionable, given how open it is on both ends, though it could provide some protection from lighter munitions dropped by so-called bomber drones. Beyond that, the netting only covers one section of the floating platform, presumably where the cargo or a vehicle will go, leaving the rest of it, as well as the ship and its wheelhouse, fully exposed.

The images were taken during Combined Joint Logistics Over-the-Shore 26 (CJLOTS 26) at Dogu Beach, Pohang, South Korea on July 9. The goal of CJLOTS 26 was to allow the Marines and partners from the Republic of Korea’s military to deliver supplies from a vessel stationed offshore without requiring existing infrastructure like a pier.

“The offload was a Maritime Prepositioning Force exercise where 3rd Marine Logistics Group (MLG) distributes equipment from a created port of entry and provides support to III Marine Expeditionary Force units training throughout South Korea, testing and validating 3rd MLG’s ability to conduct integrated logistics operations in complex environments,” the Marines noted. “CJLOTS 26 is a combined exercise designed to integrate U.S. and Republic of Korea lighterage and ship-to-shore connector capabilities, improve combined readiness, strengthen the Republic of Korea-U.S. alliance, and expand combined maritime sustainment capacity during logistics operations.”

The images show Republic of Korea service members aboard an Improved Navy Lighterage System (INLS), “a sea state three (SS3) capable causeway system that resembles a floating pier comprised of interchangeable modules and is used to transfer cargo from Military Sealift Command (MSC) ships to shore areas where conventional port facilities are unavailable or inadequate,” according to the Navy.

The troops were conducting what is called a “beach stabbing,” where the module is attached to the beach so that vehicles and troops can come ashore.

You can see another example of the INLS system in the following photograph taken in 2022.

While the Marines don’t specifically mention drone defense in photos, U.S. Forces Korea/Combined Forces Command did explain it was part of a large-scale training exercise designed with the drone threat in mind.

“To enhance full-domain operational sustainment capabilities, the exercise integrated five types of ground, maritime and air sustainment assets,” according to U.S. Forces Korea/Combined Forces Command. “Reflecting evolving battlefield conditions, the training also strengthened protection measures for sustainment nodes against threats such as hostile drone attacks.”

There’s good reason for counter-drone efforts to be baked into logistics operations. The war in Ukraine has shown that drone attacks have made resupplying front line troops such a deadly endeavor that there is an increasing use of ground robots to carry out these missions.

Ukraine’s ‘Khartia’ brigade turns to land drones to survive the drone-saturated frontline

Any fight against China or North Korea would almost assuredly see large numbers of drones descending on U.S. and allied forces. Both countries have developed large arsenals of these weapons and the technology to use them at scale. North Korea, as we have reported in the past, has gotten assistance from Russia on drone technology as well as direct experiencing fighting Ukraine. The regime has invested significant resources into evolving its drone capabilities across all tiers.

Amphibious operations are especially vulnerable to short-range drone attacks. Approaching over the horizon in open water to a controlled beach means commanders can assume their assets will be attacked by FPV and other short-range drone types, and likely at scale.

The extent and effectiveness of netting that would be deployed as a passive defensive measure in future battles is an open question; however, U.S. military doctrine is starting to acknowledge the need. Newly released guidance from the Pentagon suggests using such systems as part of a layered defense against small drones.

“Two proven ways to disrupt drones are shaping their physical environment and interfering with their signals,” according to a new handbook published by the Pentagon’s Joint Interagency Task Force 401. “Obstacles such as fencing, netting, or over-head structures can alter flight paths, block common avenues of approach, and push drones into visible or unfavorable routes while also degrading control links, GPS (Global Positioning Systems), or navigation timing.”

The Pentagon established JIATF 401 last August to coordinate counter-drone efforts across the department and help accelerate the fielding of new capabilities. The guidance in the handbook follows a call in February by the task force for the increased use of netting, cables, and other kinds of passive physical defenses to protect critical infrastructure. It is part of an evolving trend by the U.S. toward acceptance of these measures, something we discussed in great detail here. 

In addition, as we reported two years ago, U.S. Air Force officials at Langley Air Force Base in Virginia were looking at installing anti-drone nets to help protect F-22 Raptor stealth fighters on the flightline. That came nearly a year after the base was subjected to waves of still-mysterious drone incursions, which The War Zone was first to report. 

Still, despite JIATF 401’s suggestions about netting and the Air Force’s interest in installing it to protect prized aircraft, there is scant evidence of widespread use by the U.S. military, leaving it lagging as these measures proliferate around the globe.

As we noted earlier in this piece, TWZ has showcased examples of netting use beyond Ukraine. The most recent instances emerged in Lebanon, where Israeli troops began using netting to protect against increasing attacks from Hezbollah FPV drones. The netting was erected after Israeli military leaders were heavily criticized for not doing enough to protect their troops from drone attacks. In fact, some Israeli troops were so desperate to get netting they reached out to fisherman.

The following video shows one example of Israel’s use of anti-drone netting.

Elsewhere, we reported that Taiwan is using anti-drone netting to protect its air defense systems. There are also reports published in the Netherlands that Dutch troops trained using anti-drone “net tunnels” – similar to those used by Russia and Ukraine – during an exercise in Germany last month called “Fighter Lion.”

Whether the netting seen in the logistics training exercise in South Korea represents a trend, or a one-off experiment, is currently unknown. However, one thing is clear. Netting, while certainly no panacea, is increasingly viewed as a critical countermeasure for militaries across the globe.

Contact the author: howard@twz.com

A hiker has shared a video of herself exploring a stunning coastal town which is just over an hour’s train journey from London and offers visitors the luxury of a hidden beach with its own shipwreck

A hiker has highlighted a breathtaking town which boasts a secluded beach complete with its own shipwreck. Zoe Tehrani, who is based in the London, posted footage of herself climbing down a rusty ladder onto the shingle beach before setting off on a winding trail across the cliff face.

“There might also be a creepy tunnel that used to be a smuggling route,” she enthused in a TikTok video. Zoe went on to describe her journey, explaining she boarded the train at London St. Pancras and travelled for 66 minutes.

The town she visited is Dover, which has a railway station located just a 10-minute walk from the coastline. “It’s not the most scenic to get there, but at least there’s a mist tunnel along the way,” Zoe continued.

“I followed signs for the White Cliffs of Dover, passed colourful houses, headed up the chunky hill then at the top the trail levelled out nicely.”

Zoe then aimed her camera down towards the beach, and headed off once more on another winding trail, making a steady descent. She warned that inside the smugglers’ tunnel there are no lights, which is “a little bit creepy”.

“There’s a few things you need to know about this beach,” she added. “It’s underwater at high tide, so it needs to be out a bit – and you don’t want to sit [directly] below the cliffs because they are crumbling.”

Zoe decided to take a swim in the Channel, which meant carefully picking her way through seaweed to reach the water.

“You definitely want sea shoes for this one,” she suggested. “And it’s much nicer to get in when the tide is a little higher, so I chilled for a bit, had some lunch and then it was perfect.”

The White Cliffs of Dover paths are managed by the National Trust, which advises online: “There is a wheelchair-friendly footpath that leads to a viewing point, ideal if you just want a short route to see the famous cliffs.

“This all-weather path is built with a staggered incline, which allows for a few breathers on the way up. At the top is one of the best views of the cliffs, with the rolling green landscape and sheer chalk edge, dropping to the sea below.”

Venturing further along gives walkers a choice of routes, which are steeper closest to the cliff edge and more gentle further inland.

“These will take you to Fan Bay Deep Shelter and South Foreland Lighthouse,” the National Trust continues. “Beyond the lighthouse, you can continue walking the coast path to St Margaret’s, Kingsdown, or even Walmer or Deal.

“The ground can be uneven and the weather unpredictable, so please wear stout shoes and dress appropriately.”

Responding to Zoe’s clip, one TikTok user commented: “[I] went. Worth it for the views and the challenge but the beach/water is pretty bad. And the ladder was so scary, almost vertical.”

While a second person praised: “Stunning area.”

The MQ-28 Ghost Bat drone will gain a valuable opportunity to prove its relevance in a high-end coalition environment as part of Valiant Shield 26, the sprawling U.S.-led military exercise spanning Japan, Guam, Hawaii, and Australia, which began this week. It is also, as far as we know, the first time that the MQ-28 has taken part in a multinational large-force exercise of any kind. The participation of the collaborative combat aircraft (CCA) comes soon after Boeing confirmed it was conducting a separate series of test flights of the drone off the coast of southern California, part of efforts to validate autonomous operations and demonstrate rapid deployment from an allied location.

While Australia’s contribution to Valiant Shield includes a P-8A Poseidon maritime patrol aircraft and around 80 personnel, one of the more notable aspects is the involvement of Australian Defense Forces (ADF) aviator observers alongside a U.S.-led MQ-28 component. The arrangement will allow Australian personnel to work with operators and planners as the uncrewed aircraft is employed in a complex, multi-domain operational environment for the first time.

Directed by the U.S. Indo-Pacific Command, Exercise Valiant Shield 2026 kicked off on Monday and continues through July 1.

“Valiant Shield demonstrates our enduring commitment to a free and open Indo-Pacific,” Adm. Steve Koehler, commander of U.S. Pacific Fleet, said in a media release. “Exercising advanced multidomain capabilities with our allies ensures we continue to seamlessly innovate and operate together, project combat power together, and prevail over any challenge — together.”

The U.S. Air Force today released a series of photos showing an MQ-28 taking part in Valiant Shield. The drone was photographed at Rota, in the Northern Mariana Islands, on June 21. Accompanying captions state that the Ghost Bat will be used to advance human-machine teaming, including flying in concert with crewed fighters.

“The Department of the Air Force and its partners will analyze the aircraft’s contribution as a force multiplier that extends the reach, awareness, and survivability of crewed platforms in contested environments,” the U.S. Air Force adds.

The MQ-28 involved in the exercise is configured with an infrared search and track (IRST) sensor system in the nose. The Ghost Bat is a highly modular design, with the nose section designed to be readily swappable.

The Ghost Bat’s participation in Valiant Shield comes as Australia continues efforts to mature collaborative combat aircraft concepts, an increasingly important component of future air warfare, with the Royal Australian Air Force (RAAF) currently very much at the forefront. Designed to operate alongside crewed fighters and other assets, like tankers and airborne early warning and control aircraft, the MQ-28 is intended to extend sensor coverage, serve as a weapons platform, and perform a variety of other missions while reducing risk to human pilots.

Valiant Shield offers a particularly relevant proving ground for the MQ-28. The exercise brings together forces from the United States, Australia, Japan, Canada, and New Zealand to train in responding to coordinated threats across the maritime, air, land, cyber, and space domains. Participants will be required to detect, track, and engage shared threats while operating across a vast geographic area and under realistic conditions.

For the Ghost Bat program, exposure to this type of coalition environment is significant. Future conflicts in the Indo-Pacific will require seamless integration between allied forces, crewed aircraft, and increasingly sophisticated autonomous systems. Observing how the MQ-28 is incorporated into a large-scale multinational exercise should provide valuable insights as Australia moves toward making its collaborative combat aircraft capabilities operational. Currently, the MQ-28 is slated to be in service with the RAAF in 2028, which would likely make it the first operational CCA anywhere in the world.

The exercise also reflects growing allied interest in integrating uncrewed systems into complex command-and-control architectures and air defense networks. As autonomous aircraft move from experimentation toward operational service, events such as Valiant Shield are becoming important venues for testing how these systems contribute to the broader fight rather than operating as standalone assets. Valiant Shield has served as a diverse test crucible in recent years, with advanced capabilities being put through their paces in a realistic, joint-force environment.

According to defense reporter Carter Johnston, the Ghost Bat’s Indo-Pacific deployment will include operations from an austere airfield led by the U.S. Air Force. This will be conducted under the Agile Combat Employment (ACE) concept, something that is seen as fundamental to survival in a future conflict with China in the Indo-Pacific region. It is also notable that the U.S. Air Force’s new CCA drones are being developed from the ground up around concepts for distributed and disaggregated operations.

The exact status of the MQ-28 with the U.S. military testing community is somewhat unclear, as we have discussed before. There have been indications of Ghost Bat flight testing in the United States in the past, and the U.S. Air Force previously said it had made use of at least one MQ-28 to support advanced uncrewed aircraft and autonomy development efforts. Regardless, the Air Force, at least, has test units set up to explore exactly how to use CCAs operationally, including in an ACE-type environment. This kind of testing is now also involving the first two Air Force Increment 1 CCAs, with the YFQ-44 Fury ‘fighter drone’ prototype notably having been tested out of Edwards Air Force Base, California, helping to demonstrate how CCAs can be deployed and sustained in contested environments.

Other U.S. participants in Valiant Shield 2026 include the George Washington Carrier Strike Group, based around the aircraft carrier USS George Washington with the embarked Carrier Air Wing 5, the cruiser USS Robert Smalls, and the destroyers USS Benfold and USS Shoup.

Valiant Shield 2026 will also see the deployment of the containerized Typhon missile system in Japan. According to the Japan Ministry of Defense, the Typhon and the High Mobility Artillery Rocket System (HIMARS) will participate in Joint Integrated Anti-Ship Warfare training carried out in the waters around Kanoya and Amami Oshima Island. However, no live firing is scheduled.

The U.S. Army’s Typhon was first deployed to Japan last year, as you can read about here. The system, which can fire Tomahawk cruise missiles and SM-6 multi-purpose missiles, is a growing feature of U.S. military activities in the wider Indo-Pacific region.

Returning to the Ghost Bat, it now seems that the test flights of the MQ-28 off the coast of southern California from the U.S. Navy’s base in Point Mugu, California, were an important precursor to Valiant Shield. In fact, the same drone that was flown out of Point Mugu, ATS-008, is the example now involved in Valiant Shield.

Boeing had previously said its main goals of those flights were to demonstrate the maturity of the design and promote export sales. As we noted at the time, the choice of testing location also seemed to be relevant given Boeing’s involvement in the Navy’s still-evolving carrier-based CCA plans.

As for the MQ-28’s previous test campaigns, the drone has been flying in Australia since 2021, with the RAAF having received eight Ghost Bats in the pre-production Block 1 configuration.

Boeing is now building the first of a batch of nine Block 2 drones for the RAAF, which will provide an intermediate stepping stone to the fully operational Block 3 version. The Block 3 aircraft is expected to be substantially larger and have a greater range. It will also feature an internal weapons bay that can accommodate a single AIM-120 Advanced Medium Range Air-to-Air Missile (AMRAAM), two GBU-39/B Small Diameter Bombs (SDB), or equivalently sized stores.

The RAAF has employed Block 1 MQ-28s to demonstrate some important capabilities in testing so far. This includes crewed-uncrewed teaming with RAAF E-7A Wedgetail airborne early warning and control aircraft and F/A-18F Super Hornet fighters.

When it comes to potential export sales, participation in Valiant Shield will give Japan, Canada, and New Zealand a closer look at the drone and its capabilities. Of these, Boeing has already publicly named Japan as a potential customer and has said it is exploring potential opportunities with other unnamed countries in the Indo-Pacific region.

Valiant Shield should offer the clearest indication yet of how the Ghost Bat can contribute to a coalition fight. As the United States and its allies increasingly embrace autonomous combat aircraft, the MQ-28’s performance in one of the Indo-Pacific’s largest and most complex military exercises will be watched closely as an indicator of how collaborative combat aircraft could be employed across the region in the future.

Contact the author: thomas@thewarzone.com

A Russian Tu-22M3 strategic bomber crashed in Siberia’s Irkutsk region during a training flight, but all four crew members had managed to safely eject. The Soviet-era supersonic bomber has been used by Russia in combat operations in Syria and Ukraine.