Mind – Attached is a link to an article about mental preparation for sports. http://www.sportpsychologytoday.com/youth-sports-psychology/common-mental-game-challenges-for-athletes/
The key to being mentally tough and mentally ready, is proper and repetitive training that builds muscle memory and reaction.  Confidence comes not only through experience, but it also comes from knowing that you have prepared. Being prepared enables you to take risks that others may not, this is what will give you an advantage.  With those risks may come failure, but failure builds experience, and experience will bring future success.
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Body – It’s a leg day, take it slow or you will feel the pain on day 2
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Wingman
3 Rounds for time
10x Good mornings
10x 5lb Kettle Bell Swings
10x Air Squats
10x Body Weight (BW) Lunges
10x BW Standing Calf Raise
10x 24” Box Jumps
Flight Leads/Instructors – Scale as required
3 Sets of
10x 45lb Good mornings
10x 45lb Kettle Bell Swings
10x 135/225/225lb Squats
10x 70lb Leg Curls
10x 135lb Lunges
10x 45lb Dumbell Standing Calf Raise
10x 135lb Straight Leg Deadlifts
WIC
Run 3 Miles for time <21:00 minutes, then
3 rounds for time, supersets of paired exercises
10x 45lb Good mornings
10x 45lb Kettle Bell Swings
10x 135/225/315lb Squats
10x 95lb Leg Curls
10x 135lb Lunges
10x 135lb Barbell Standing Calf Raise
10x 135lb Straight Leg Deadlifts
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Afterburner Bacon and Steak Chili
1 tablespoon extra virgin olive oil (EVOO)
6 Slices of thick Hickory bacon chopped 1/2″ section
2 pounds , 1/4 inch diced sirloin
1 large onion, finely chopped
3-4 cloves garlic, finely chopped
4 tablespoons chili powder, such as Gerhardt’s brand
Salt and pepper
1/3 cup Worcestershire sauce
1/4 cup dark brown sugar
2 tablespoons hot sauce
One can tomato sauce (14 ounces)
1 cups beef stock
Sour cream, for topping
In a large chili pot or Dutch oven, heat the EVOO, one turn of the pan, over medium-high to high heat. Add the bacon and cook until the fat renders, about 2 minutes. Add the beef and cook, stirring, until browned, 8-10 minutes. Add the onion and cook until softened, about 5 minutes. Add the garlic and chili powder, a little salt and lots of pepper.
In a bowl, stir together the Worcestershire sauce, brown sugar, hot sauce and tomato sauce. Stir into the chili. Stir in the beef stock and bring to boil, then lower the heat and cook until thickened, 6-7 minutes.
Serve shallow bowls of chili with lots of sour cream and parsley on top.
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Spirit
Be good people…to yourself, to others. Robin Olds said it best,  “Fighter pilot is an attitude. It is cockiness. It is aggressiveness. It is self-confidence. It is a streak of rebelliousness, and it is competitiveness. But there’s something else – there’s a spark. There’s a desire to be good. To do well; in the eyes of your peers, and in your own mind.”