Hans-and-Franz
Mind –  Happy hump day and I hope you are having a productive gym week. Today we are going to make fun of the posers. You know who I am talking about, the guys over in front of the dumbbell rack doing curls for the guurrls. Let’s get one thing straight before we proceed though, LIKEAFIGHTERPILOT is an equal opportunity turd flipper, not only because we can, but because we believe humor and being able to laugh at ourselves is good for the soul.  So we will also be making fun of the old dudes, young dudes, runners, bikers, cross-fitters, and the yoga girls was well. My wife “Macon” has been learning about functional fitness and how sore you can get being functional; in other words, there is a reason I put the “Wingman” workout up.  It’s tough to get on a program that works all your major muscle groups and your core. I have encouraged her to stick with it and within two weeks she will start to see fantastic results as the soreness goes away. You have heard me say it over and over to the question, “What’s the best kind of workout?” I always respond with, “One that you will enjoy and do!”  How does all this relate to the Hanz and Franz?  I give them kudos for being in the gym, so keep it up; but let me propose slowly adding to the repertoire of tricks in order to become an “Old Dude.” Biceps are great, but if you want to be able to curl that bar of justice well into your eighties, you might need to work on your core so you have the back to handle the “Old Girls.”
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 Arnie
Body – Power
Wingman
As Many Rounds as Possible (AMRAP) in 10 minutes
10 pushups
5 pullups (assisted as required)
10 dips
10 Situps
Flight Leads
1.5 mile run, all out effort 10 minutes or less goal.
Instructors
3 mile run, all out effort, 21 minutes or less goal.
Weapons Instructor Course
1.5 mile run, all out effort, 9 minutes or less goal, then do
“Counting Dead Bodies Like Sheep to the Rhythm of a War Drum” – Complements of the Horsemen
5x Dumbell Lunges followed by 5x Push presses, with 2x 25lb dumbells for 400m
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Recipe of the Day 
Lemon Chicken
Lemon Chicken with Artichokes and Garlic Butter Baby Potatoes and Asparagus
4 boneless, skinless chicken breasts
1 lb small red new potatoes, quartered
30 spears of asparagus
2 8 oz jars of artichoke hearts, drained
6 garlic cloves, minced
1 tsp lemon zest
1 Tbsp lemon juice
1 lemon sliced
2 Tbsp fresh oregano, chopped
2 Tbsp EVVO
2 Tbsp butter
Salt and Pepper to taste
1. Prepare all ingredients. Trim and wash asparagus.  Fill stainless skillet with 1/2 inch water and put in asparagus to standby. Wash and quarter potatoes place in glass bowl, then set aside. Zest and juice lemon, set aside in bowl. Mince garlic, set aside. Chop oregano. Slice lemon. Drain artichoke hearts. Pat dry chicken then salt and pepper each side.
Lemon Chicken Ingredients
2. Put quartered potatoes and 1 Tbsp EVOO in glass bowl and microwave covered with plate until soft, about 5-8minutes. Be very careful I burned the hell out of my hand on the escaping steam.
3. Heat cast iron skillet with 1 Tbsp EVOO on medium-high heat. Once cast iron skillet is hot, sear and brown chicken until done, about 4 minutes each side. Remove and plate, keep warm in oven at 250.
4. Add potatoes to skillet with 2 Tbsp of butter, and salt.  Cook until slightly brown and crisp on outside, about 4-5 minutes on high.  Remove and set in bowl.
Garlic Potatoes
5. Stir in artichokes to the skillet until heated, 2 minutes.  Add chicken, then add 3/4 of the minced garlic, lemon zest, lemon juice, oregano, stir until hot and combined.  Season with salt and pepper.
6. Turn on stainless skillet with asparagus and bring to a boil while potatoes are cooking, cook asparagus just begins to soften, 3-5 minutes. Empty out water, add 1 Tbsp of butter, pinch of salt and 1 tsp of minced garlic.  Cook on medium to high for another 2 minutes.
7. Plate asparagus, potatoes and chicken, garnish with lemon slices.
Mack gives it a 3, Bee gives it a 4, AJAX gives it a 2.  Pretty easy to prepare, I think the chicken maybe poached or baked would be better next time.  Watch out for the steam on the potatoes…still hurts.
Serves 4
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Spirit –  1 Corinthians 9:24-27 “Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”