Mind –The positive effects of humor are well documented. Without a doubt humor can lower your blood pressure, alleviate pain, and ease tension. It’s great stuff. Fighter squadrons are full of pranksters, and I would venture to guess most combat units use humor to take care of the boredom and anxiety of deployments. One of my favorite stories involved the usual suspects, me, Homer and Poacher. This particular event was at the end of a deployment to Turkey, our mission was done and we were about to go home…then the tanker broke. With our replacements on station flying, we were left to our devices. After far too many beers we went on the search for more. The search led to Max, whom we all referred to as Turban because of the way he wore his comb over. Turban was not about to open up his door at 0100 for a bunch a meatheads screaming for beer. Well that wasn’t going to stop Homer. The peephole in the door was out in seconds and then jammed with the nozzle of a chemical fire extinguisher. Homer was going to smoke him out. It worked only too well…Max flew out like a hornet from a kicked nest and grabbed our discarded extinguisher as we egressed the scene. To Turban’s dismay and our delight he was covered in yellow fire retardant with the now expended fire extinguisher in hand when the security forces arrived on station. Now that’s funny! And it was, right up to the point where our commander Haze got a hold of us, and 22 years later it’s even funnier.
Body – Power
5 rounds of
10x 45 lb bar Deadlift
10x 24inch box jump
10x 10lb Wall Balls
5 rounds of
10x 135lb Deadlift
10x 24inch box jump
10x 15lb Wall Balls
Weapons Instructor Course
5 rounds of
10x 225lb Deadlift
10x 36 inch box jump
10x 25lb Wall Balls
100 Double Unders
Recipe of the Day
Crispy Orange Sesame Chicken
4 small boneless, skinless chicken breast halves (6 to 7 oz. each),
1 large navel orange
1/2 cup sweet orange marmalade
1/4 cup honey
2 Tbs. soy sauce
1 Tbs. canola or peanut oil
1/2 tsp. Asian sesame oil
1 tsp. Thai chile sauce (like Sriracha) or other hot sauce
1/2 tsp. kosher salt
2 cups Toasted Breadcrumbs
1/2 cup sesame seeds, lightly toasted
Heat the oven to 450°F. Put a flat rack on a large rimmed baking sheet lined with foil.
With a meat pounder or a heavy skillet, lightly pound the chicken between two sheets of plastic wrap to even out the thickness of the breasts.
Using a rasp-style grater, grate the zest from the orange. With a serrated knife, cut 4 very thin slices from the center of the orange (save the rest of the orange for snacking or another use).
In a large bowl, combine the zest with the marmalade, honey, soy sauce, canola or peanut oil, sesame oil, chile or hot sauce, and salt. Add the chicken and toss to coat well. You can proceed directly to coating the chicken breasts with crumbs, or let them marinate in the fridge for up to 24 hours.
In a large shallow dish, toss the breadcrumbs with the sesame seeds. Working with one piece at a time, transfer the chicken to the dish of crumbs, scoop some crumbs on top, and press well a couple of times so the breadcrumbs adhere to both sides. Transfer to the rack on the baking sheet. Dip the orange slices in the leftover marmalade mixture to coat both sides and set on the rack.
These crumbs are coarser than your average breadcrumbs, so it takes a little extra force to get them to adhere. My method is to pat a healthy amount of breadcrumbs on top of the chicken and then use the heel of my hand and a firm rotating motion to press the crumbs onto the chicken. Don’t shake off the excess when transferring the breasts to the baking sheet; you want to keep as many crumbs on the chicken as possible.
Bake the chicken until it’s firm to the touch and registers 165°F on an instantread thermometer, about 20 minutes (the orange slices should be lightly browned). Serve immediately, topped with the orange slices.
nutrition information (per serving):
Size : based on four servings; Calories (kcal): 380; Fat (g): 16; Fat Calories (kcal): 140; Saturated Fat (g): 3; Protein (g): 39; Monounsaturated Fat (g): 6; Carbohydrates (g): 21; Polyunsaturated Fat (g): 6; Sodium (mg): 330; Cholesterol (mg): 95; Fiber (g): 3;
photo: Scott Phillips
From Fine Cooking 84 , pp. 52
March 1, 2007
Spirit – “A joke is a very serious thing.” Winston Churchill