Welcome back from vacation

Time to get serious and work off some of the slacking.  We are going to focus on flexibility, mobility, and then strength.  If you are new to joining us, I cannot emphasize enough about starting slow.  In other words, if you are still in new guy training mode, make sure you can stay visual and in formation before you start learning how to work the radar.

Mind – It is important to rest the mind just like the body.  Over the Christmas break I used the time to rest, relax, enjoy time with my family, and to reflect.  We in America have been given so many blessings, it is easy to forget that in this land of plenty.


Body – Today we are working on flexibility and mobility.  For those of you who scoff yoga as I once did, all I can say is try it.  And if you think you are too tough for that girly yoga stuff, give hot yoga a shot.  My first attempt all I could do is pray not to collapse from pure heat exhaustion, and the only reason I did not leave the room was because all the girls were kicking my a$$ and I was not about to be the first person to leave the room.  Remember the fighter pilot defensive mantra…never quit!

Wingman/Flight Leads/Instructors – 30/60/90 minutes of Yoga

WIC course – 90 minute of hot yoga

Recipe for the Day- Angel Hair Pasta with Mussels and Tomato Sauce

Pernoddry white wine
About 2lbs of mussels
2 Tbs. olive oil1 medium onion, chopped1 small bulb fennel,chopped

2 Tbs. Pernod or other anise-flavored liqueur
5 threads saffron, crushed and soaked in 1 Tbs. warm water
4 cloves garlic, minced
1 tsp. chopped fresh thyme, or 1/4 tsp. dried
3/4 cup crisp, dry white wine
One 28-oz. can whole plum tomatoes with liquid
1-1/2 lb. medium mussels, cleaned and sorted
3/4 lb. angel hair pasta
Salt and freshly ground black pepper
1/2 cup chopped parsley

Heat the olive oil in a large, deep skillet (with a lid) or a Dutch oven over medium heat. Add the onion and cook for 2 to 3 minutes. Add the fennel and cook until the onion is translucent, another 8 to 10 minutes. Increase the heat to high, add the Pernod, saffron, garlic, and thyme. After 1 minute, stir in the white wine and boil for 5 minutes. Add the tomatoes, reduce the heat, and simmer 15 to 20 minutes, stirring to break up the tomatoes.

Meanwhile, put water on to boil for the pasta. When the tomato sauce has cooked for about 20 minutes, scatter the mussels over the tomato sauce and cover the pot. Steam until the shells are open, 8 to 10 minutes. Discard any that won’t open. Season the sauce with salt and pepper to taste and keep it warm while you boil the pasta in salted water. Divide the pasta and sauce among four serving bowls and sprinkle with chopped parsley. Serve immediately.

Calories (kcal): 590; Fat (g): 12; Fat Calories (kcal): 18; Saturated Fat (g): 2; Protein (g): 31; Monounsaturated Fat (g): 6; Carbohydrates (g): 87; Polyunsaturated Fat (g): 2; Sodium (mg): 580; Cholesterol (mg): 40; Fiber (g): 7;


Spirit –  “Give thanks to the Lord, for He is good; His love endures forever.” Psalm 107:1