Yesterday we discussed visualization and chair flying. Both are important to help build habit patterns. Some things like emergency procedures, however, must be second nature. We call these Bold Face procedures that we execute without even having to think about them.  Pilots often have to write out these procedures in what is known as Bold Face or CAPs (Critical Action Procedures) on a weekly basis, students on a daily basis. CAPs become engrained in our muscle memory as we practice them over and over in simulators. I would propose we must develop our mind to think about fitness like CAPs; it is something that must be done over and over to train our muscle memory.  Additionally, we should have some basic exercises we can execute with zero thought—Bench Press, Squats, Deadlifts, including a repertoire of body weight exercises for anywhere, anytime execution—pushups, situps, pullups, and burpees.

That reminds me of CAP my friend Poacher should have known after we just launched on a 10 hour ocean crossing mission. Specifically, “piddle pack” utilization while wearing 4 inches of thermal underwear underneath his “poopy” suit. A poopy suit is an anti-exposure suite made of rubber with really thick zippers. Let’s just say rubber suits retain liquid just like they repel them.


Body – Endurance
30 minute walk
Flight Leads
30 minute run
5 mile run, 7 minute mile pace
Weapons Instructor Course
8 mile run, 6:30 minute mile pace
at each mile point
30 burpees
Recipe of the Day
Spinach & Mushroom-Stuffed Pork Tenderloin with Sherry Cream Sauce
by Tony Rosenfeld
5 Tbs. extra-virgin olive oil
3-1/2 oz. shiitake mushrooms, stemmed and thinly sliced (1-1/2 cups)
Kosher salt and freshly ground black pepper
6 oz. baby spinach (5 lightly packed cups)
1 large pork tenderloin (about 1-1/4 lb.)
1 Tbs. lightly chopped fresh thyme leaves
1/4 cup freshly grated Parmigiano Reggiano
2 large shallots, finely diced (1/2 cup)
3/4 cup low-salt canned chicken broth
2-1/2 Tbs. sherry vinegar
2 Tbs. heavy cream
Set a rack in the center of the oven and heat the oven to 450°F. Heat 2 Tbs. of the oil in a heavy, ovenproof 12-inch skillet over medium-high heat until shimmering hot. Add the mushrooms, sprinkle with 1/2 tsp. each of salt and pepper, and cook, stirring, until browned and tender, about 3 minutes. Stir in the spinach, sprinkle with salt, and cook, tossing well with tongs, until just wilted, about 2 minutes. Transfer the spinach mixture to a colander and set the skillet aside.
Trim the pork of any silverskin or excess fat. Butterfly the tenderloin by making a horizontal slice lengthwise through the tenderloin almost all the way to the other side. Open the meat flat, like a book. Cover with plastic wrap, and using a meat mallet, a small, heavy skillet, or the heel of your hand, lightly pound the pork so that it’s 1/4 inch thick. Rub the pork all over with 1 Tbs. of the oil, half of the thyme, and about 1/2 tsp. each of salt and pepper.
Squeeze any excess liquid from the spinach and mushrooms. Spread over the pork, leaving bare a 2-inch border along one long edge. Sprinkle on the Parmigiano. Starting with the long side that’s covered with filling, roll the stuffed tenderloin toward the bare-border side so that it forms a cylinder, and secure it with four or five toothpicks or kitchen twine.
Wipe the skillet clean if necessary. Heat the remaining 2 Tbs. oil in the skillet over medium-high heat until shimmering hot. Sear the pork on all three non-seam sides until well browned, about 6 minutes total. Flip onto the seam side, then transfer the skillet to the oven. Cook until an instant-read thermometer inserted into the thickest part of the roast registers 140ºF, 10 to 15 minutes.
Transfer the meat to a clean cutting board, tent with aluminum foil, and let rest for 10 minutes. Meanwhile, return the skillet to the stove over medium-high heat (be careful; the skillet’s handle will be hot). Add the shallots, season with 1/4 teaspoon salt, and cook, stirring, until the shallots soften and brown, about 2 minutes. Add the chicken broth, sherry vinegar, and the remaining 1-1/2 teaspoons thyme, and simmer briskly until the mixture reduces by a bit more than half, about 4 minutes. Stir in the cream and season with salt and pepper to taste.
Slice the pork into 1/2-inch-thick slices (a serrated blade works well) and serve with the sauce.
nutrition information (per serving):
Size : based on four servings; Calories (kcal): 390; Fat (g): 25; Fat Calories (kcal): 220; Saturated Fat (g): 6; Protein (g): 31; Monounsaturated Fat (g): 15; Carbohydrates (g): 11; Polyunsaturated Fat (g): 2.5; Sodium (mg): 540; Cholesterol (mg): 90; Fiber (g): 3;
From Fine Cooking 78 , pp. 51
April 1, 2006
Spirit – Mathew 5:13 “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men.”