Smiling Dozier

New Stuff!!! – Checkout the new box.net widget.  You can download today’s lineup card if you are a follower of the blog.  Just click the follow button and fill in your email.  Then print it and you are read for the day.  Menus and grocery lists to follow shortly.

Mind

Before the New Year moves too far down the line take a moment to do an assessment of where you are currently and where you want to go based on the goals that you worked on previously. Then start to develop a gameplan.  You have to know where you are to know where you are going.  If you don’t you may be tumbleweed, a term fighter pilots use for complete lack of situational awareness.  In other words you are blowing in the wind.

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Body

Thrusters
Wingman
“Air Fran” – Goal less than 5 minutes
21-15-9 reps for time of
PVC pipe Air Squat Thrusters
Rubber Band Pullups (or use a wingman to assist)

Flight Leads
Fran – Goal 3 minutes or less
21-15-9
95lb Thrusters
Pullups

Instructors
Fran
3 Sets of
10-12x Bench 80% Body Weight (BW)
10-12x Dumbell incline bench 60%BW
10-12x Single Dumbell pullover 30%BW
10-12x Sitting Cable Rows 60% BW
10-12x Deadlift 150% BW

Weapons Instructor Course

Pullups3
Fran
3 Sets of each
10-12x Bench 80% Body Weight (BW)
10-12x Dumbell incline bench 60%BW
10-12x Single Dumbell pullover 30%BW
10-12x Sitting Cable Rows 60% BW
10-12x Deadlift 150% BW
100 Double Unders

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Recipe of the Day

Grilled Fish Tacos
“Cook This, Not That!” – Modified by AJAX

1 mango, peeled, pitted, and cubed
1 avocado, pitted, peeled, and cubed
1/2 red onion, finely chopped
Juice of 1 lime, plus wedges for garnish
Chopped fresh cilantro
Salt and black pepper
Canola oil
2 large mahi mahi fillets (1 1/2 lb total) (AJAX uses frozen Tillapi)
1 Tbsp blackening spice
8 corn tortillas
2 cups red cabbage, finely shredded
AJAX added  (1/4 cup mayo, mixed with 2 tsp sriracha)

Mix the mango, avocado, onion, and the juice of 1 lime in a bowl. Season with cilantro, salt, and pepper.

Heat a grill or stovetop grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice. Cook the fish, undisturbed, for 4 minutes. Carefully flip with a spatula and cook for another 4 minutes. Remove.

Warm the tortillas on the grill for 1 to 2 minutes, or wrap in damp paper towels and microwave for 1 minute until warm and pliable.

Break the fish into chunks and divide among the warm tortillas. Top with the cabbage and mango salsa.  Serve with the lime wedges, or mix with the hot sauce.

Serving Size – 4
380 calories/ 11 g fat (2 g saturated)/ 240 mg sodium

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Spirit

Dogs (2)

Here to dog’s… despite the hair, crap, bad breath, and many stolen Turkeys, they are loyal to the end. RIP Dozier.