VolleyBall
Chicks on Bench
These are totally cool on the bench….
Mind – Winter blues make it especially tough to get to the gym, but with the right state of mind, anything is possible. My good ARRRRMMMMEE buddy gave me a useful bit of advice when I showed up at the Pentagon…make sure you hit the gym it will keep you sane. Of all the advice I received about how to survive at the Pentagon, his tidbit was probably the best.  The puzzle palace is a walled off cubical nightmare that could make even Dilbert and Wally crumble into blubbering messes. I hear often in “The Building” how there isn’t enough time to work out, or that my calendar is just too full; I have figured out, though, my productivity goes up significantly, if I take time away from my desk. I am arguing that you should spend that time going to the gym, but even a 10-15 minute sun break will pay huge dividends towards actually getting your “real” job done. I can hear the critiques now from the ladies out there how you don’t work out during the day, I got I, but try to spend a little time refreshing your brain. Colonel “Vance” also shared something else I find useful and funny we will elaborate on for the rest of the week as well. He called it the PAC [Pentagon Athletic Club] rules of engagement. I am not sure about the ladies locker room, but there are some things that should just not be done in the locker room. For example, when done showering or for that matter changing on any level, it is a gross violation of protocol to place your bare tucus on the bench, a towel is the preferred barrier not only for you …but all of those around you, hence the “No Ham on the Pine rule!”
Finally, for your viewing pleasure this funny clip is brought to us courtesy of “Kim” in OSD.  The Flip
Old Dude on bench
This is not….
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Body – Strength, Leg Day
Wingman
5-10 minute of active warm up and stretching
3 rounds of
20x Air Squats
20x Lunges
20x Standing Calf raises
20x Good mornings, feet 6 inches apart, legs straight, bend at waist until perpendicular to the floor then back up.
20x Mountain climbers
Flight Leads/Instructors 
3 Sets, 8-10 Reps
Kettle Bell Swings
Good Mornings
Squats
Barbell Lunges
Leg Extensions
Leg Curls
Straight Leg Deadlifts
Weapons Instructor Course
5 Super Sets, 8-10 Reps
55 lb Kettle Bell Swings
225 – 315 lb Squats
45 lb plate Good Mornings
135 lb Barbell Lunges
185 lb Leg Extensions
105 ib Leg Curls
225 lb Straight Leg Deadlifts
36 inch box jumps
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Recipe of the Day 
Beef Terriaki
Teriyaki Steak with Rice and Snow Peas
1 lb of Strip Steak
2 scallions
3 garlic cloves minced
1/2 inch of ginger root
1/2 cup low sodium soy sauce
1/2 cup brown sugar
1/4 teaspoon red pepper flakes
2 Tbsp cider vinegar
2 tsp canola oil
2 cups Jasmine Rice
3 cups snow peas
1. Put rice in a rice cooker and steam until done. Clean and trim snow peas.
2. Combine soy, sugar, garlic, ginger, pepper flakes, vinegar and corn starch, whisk together.
Terriaki sauce
3. Dry off the steaks with paper towels. Heat the oil in a cast iron skillet until just prior to smoking. Cut the steaks against the grain about 1/8 inch thick on a bevel type cut. Cook the meat for about 4 minutes until not quite done, medium rare.
4. While meat is cooking, in a steamer pot, bring water to a boil, place snow peas in and steam until tender but still slightly crisp, about 2 minutes.
5. Removed excess fat/liquid from skillet, add liquid ingredients to the skillet with the meat simmer to thicken sauce over medium to high heat.
6. Serve with the rice and peas.
MackNBee give this meal a 4 out of 4.  Quick and easy, 30 minutes prep.
Serves 4
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Spirit – 1 Corinthians 2:9 “God who has called you into fellowship with His son Jesus Christ our Lord, is Faithful.”