Mind – Before each mission pilots spend about an hour briefing together to cover all the details of the upcoming flight. Once experienced a well-trained flight could execute the mission without briefing at all, everyone just knows what needs to be done.  Many actions the flight lead expects his flight to perform are referred to the in the brief as “standard” because by design each flight executes the actions the same on every mission.  We use standards to save time and ensure common flight execution.
 
Lack of time is one of the most common excuses I hear for reasons not to workout. I would argue everyone has at least 10 minutes a day.  Develop for yourself a 10 minute “standard” workout that can be executed when you get in a crunch for time. Most of the wingman workouts I put in can be executed in 10 minutes or less.  Finally, develop routines of packing your lunch and preparing your gym clothes ahead of time so that you can save time for other mission essential tasks.
 
 
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Body – Active Recovery
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Wingman/Flight Leads/Instructors/Weapons Instructor Course
Racquetball, bike ride, trail hike
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Recipe of the Day 
 
Grilled Vegetable Wrap
From Cook this not that, modified by AJAX
 
12 asparagus spears, woody ends removed
2 portobello mushroom caps
1 red bell pepper, halved, seeds and stem removed
1 Tbsp olive oil
Salt and black pepper to taste
2 Tbsp mayonnaise, with a dash of sriracha
1 Tbsp balsamic vinegar
1 clove garlic, minced
4 large spinach or whole-wheat tortillas or wraps
2 cups arugula, baby spinach, or mixed baby greens
3/4 cup crumbled goat or feta cheese
 
How to Make It:
*Preheat a grill. Toss the asparagus, mushrooms, and bell pepper with the olive oil, plus a few pinches of salt and pepper. Place on the hottest part of the grill and cook, turning occasionally, until lightly charred and tender. The asparagus should take the least amount of time (about 5 minutes) and the peppers the most (about 10). Alternatively, you can roast the vegetables in a 450°F oven for 10 to 12 minutes. Slice the mushroom caps into thin strips. If possible, peel off the charred skin of the pepper and then slice.
 
*Combine the mayonnaise, vinegar, and garlic and stir to combine thoroughly. Heat the tortillas on the grill or in the microwave for 30 seconds. Spread the balsamic mayo down the middle of each tortilla, then top with the greens and cheese. Divide the grilled vegetables among the tortillas, then roll up tightly and slice each wrap in half.
 
Makes 4 wraps
240 calories
13 g fat (3.5 g saturated)
 
 
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Spirit –