Mind – So far this week we have been talking about building habits and how losses can be a great motivator. But in the fighter business we say proper planning prevents piss poor performance. Planning is key to providing flexibility that we will talk about later. When mission commanders start planning missions, they start in the target area with the threats and then work backwards to the takeoff. We plan that way in order to know what is required to accomplish the mission. In other words, if I need to travel a great distance to the target, or have certain threat countermeasures, or weapons to complete the job, I want to know those upfront. Then I build my plan around what we call the LIMFAC, or limiting factors. How does this relate to your week? We all know what our threats are to eating right, working out, or building good habits. The threats are real shit like taking care of kids, groceries, bills, long work hours, and just plain old being tired.  Identify the threat and plan around it.  Know how to beat the threat. Make an assessment, what is important? Clearly you must take care of your kid and do your job, but how efficient are we at our job? Maybe 30 minutes less of shooting the bull, 30 minutes less of answering ridiculous emails, or maybe you use the LIKEAFIGHTERPILOT meal planners to get your groceries done for the week in one day.  Whatever it is, know the threat to you building healthy habits and plan backwards from there.
Body – Power
10 minutes of stretching and warmup
20x 25m windsprints with 30 seconds rest between each rep
Flight Leads
1000m row all out effort, <3:30
2000m row all out effort <7:30
Weapons Instructor Course
5000m row all out effort <20:00
Recipe of the Day 
Captain Curry Chicken by “Freeze” Hingley
1  3–4-lb. chicken, cut into 8 pieces – use drum sticks and thighs
1 tsp. dried thyme
Kosher salt and freshly ground black pepper, to taste
1⁄4 cup canola oil
8 slices of super thick bacon, chopped ½ inch pieces
4 cloves garlic, finely chopped
3 ribs celery, chopped
2 green and 1 red  bell peppers, chopped
1 large yellow onion, chopped
1  28-oz. can whole peeled tomatoes, chopped
   (3⁄4 cup tomato juice reserved)
4 tbsp. curry powder
2 tbsp. unsalted butter
1⁄2 cup yellow raisins
2 bay leaves
2 cups steamed white rice, for serving
Peanuts, for garnish
1. Season chicken with thyme, salt, and pepper. Heat oil in a 5-qt. dutch oven over high heat. Add chicken, skin side down, and cook, turning once, until golden brown, about 12 minutes. Using tongs, transfer chicken to a plate and set aside.
2. Discard oil and return dutch oven to medium heat. Add bacon and cook, stirring occasionally, until crisp, 7 minutes. Using a slotted spoon, transfer bacon to a paper towel–lined plate; set aside. Add the garlic, celery, peppers, and onions to the dutch oven and cook, stirring occasionally, until soft, about 10 minutes. Add tomatoes and their juice and cook, stirring frequently, until the juice thickens, about 10 minutes. Stir in the curry powder, butter, currants, bacon and bay leaves and season with salt and pepper. Reduce heat to medium-low, cover, and simmer, stirring occasionally, until it thickens into a chunky sauce, 30 minutes.
3. Heat oven to 325˚. Add the reserved chicken to the dutch oven, nestling it into the thick curry sauce; spoon some of the sauce over chicken. Cover and cook until chicken is very tender, about 1 hour and 15 minutes. Spoon sauce over chicken, serve with rice, and garnish with bacon, currants, and peanuts.
Pairing note The fruity, mildly tannic notes of the 2006 Magito Cabernet Sauvignon Highlands Blend ($18) from Sonoma County nicely complement the curry in this dish.
Spirit – I took this one from my Presbyterian Scottish pastor James Forsythe.  He was teaching on 1 Kings Chapter 17 about Elijah.  The take away message was this, God makes plans for you, and even when things look bleak, God will provide for you to complete His work, “He puts the iron in our bones, and the steel in our gut…” to do what is required. God makes plans, but they are on His time, not necessarily on our time. James pointed out, that if we were granted a fridge full of grace, we would probably squander it in one day.  So…Father please grant us the faith and patience to persevere in your plans.