Cheetah
Mind – This week we are celebrating Whizzos. You know, Weapons System Operators (WSOs), like Maverick’s backseater “Goose” in TopGun. They are the guys in back (GIB) who never get any of the credit or respect; kind of like a cross between linemen and Rodney Dangerfield. Fortunately, we have three WSOs in my office, Dez, Bullet, and WrongWay, and along with them and my fellow single seat buddy Freeze, we keep morale high at the Pentagon. Poking fun and banter with Whizzos is some the best fun to ever be had, and guys that fly jets with only one seat love to start the food fight.  It usually begins with a small quip about how nice it is not to have to listen to anyone breathing on the intercom, or “Which would you rather have, more fuel or a WSO?”…more fuel of course! We can’t help ourselves though, we were trained that way. Single seat fighter guys are trained to work as a team, but also to think and act on our own because there is no one else in the cockpit to save your ass if you screw up. And we like it that way. We will get into the good WSO stuff later this week, but today the lesson is to train hard, learn your stuff, then go out and execute with confidence. It is up to you to fly your jet! Nobody is going to save your ass, only you can choose to go to the gym, or study, or stop smoking, or eat right, or whatever. Nothing wrong with asking your wingman for help, we do it all the time, but it is up to you to execute.
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Body – Endurance
Wingman
20 minutes on your favorite cardio machine or 30 minute walk
Flight Leads
3 mile run – 9 minute mile
Instructors
5 mile run – 8 minute mile
Weapons Instructor Course
7 mile run – 7 minute mile
400m weighted vest lunges
Lunge
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Recipe of the Day 
Seared Pork Chops with Mustard Sauce by AJAX
8 pork chops with bone in (about 2 lb. total)
Kosher salt and freshly ground black pepper
2 Tbs. canola oil
For the Herb-Mustard Sauce:
3 Tbs. Cognac or Sherry
1 cup chicken broth
2 Tbs. heavy cream
1-1/2 Tbs. whole-grain mustard
2 Tbs. thinly sliced chives
1 tsp. chopped fresh thyme
Sear-roast the chops
Heat the oven to 425°F. Turn the exhaust fan on to high. Pat the meat dry with paper towels. Season both sides generously with salt and pepper (about 1 tsp. of each total). Heat a 12-inch heavy-based ovenproof skillet over medium-high heat until a droplet of water vaporizes in 1 or 2 seconds, about 1 min.
Add the oil, swirl it around the pan, and then evenly space the chops in the pan. Make sure each has enough room so they are not saturated in juice. Cook without touching for 2 min. Using tongs, lift a corner of the tenderloin, check that it’s both well browned and easily releases from the pan, and flip it over. Cook the second side for 1 min. and then transfer the skillet to the oven.
Roast until the chops reach the doneness you want, usually 3 to 4minutes (for medium rare, beef should be have an internal temperature of 130°F and be slightly springy to the touch). Using potholders, carefully remove the pan from the oven, transfer the meat to a large plate, tent with foil, and let it rest while you prepare the sauce in the same skillet.
Prepare the sauce:
Pour off any excess fat from the skillet. Off the heat, add the Cognac and then return the pan to high heat. Cook, scraping the pan with a wooden spoon to pick up any browned bits, until the Cognac is almost completely reduced. Add the broth and cook until it’s reduced to about 1/3 cup, about 5 minutes. Add the cream, mustard, chives, and thyme, stir well, and remove from the heat. Season with salt and pepper to taste. Drizzle over the beef and serve immediately.
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galaxy
Spirit – Psalm 19:1-4 The heavens declare the glory of God; the skies proclaim the work of his hands. Day after day they pour forth speech; night after night they reveal knowledge. They have no speech, they use no words; no sound is heard from them. Yet their voice goes out into all the earth, their words to the ends of the world.