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Nickel on the Grass


Mind – This week I am going to talk about traditions and their importance. Traditions remind us of the spirit, courage, and character of those that have gone before us. Traditions remind us to live up to standards of excellence, built so that we can stand on the shoulders of giants like Billy Mitchell, “Hap” Arnold, “Tooey” Spaatz, Frank Luke Jr., and Lance Sijan.  This week we continue to mourn the loss of one of our own, Major Luc “Gaza” Gruenther.   http://www.lucasgruenther.com/ He made the ultimate sacrifice for our freedoms. We want to thank him and his family. Our prayers and thoughts are with them. The tradition of throwing a nickel on the grass dates back to the Korean war and is done ensure your butt returned safely from those especially hairy missions. The thinking is that if you ensure your buddies have the money to make the phone call, they won’t need it. “So here’s a nickel on the grass to you, my friend, and your spirit, enthusiasm, sacrifice and courage – but most of all to your friendship. Your’s is a dying breed and when you are gone, the world will be a lesser place.”


Body – Strength


Bench Press

Today I want you to learn how to bench press.  Remember to keep your feet flat, hands just outside shoulder width, wrist straight and locked, and your back against the bench.  Lower the bar in a controlled manner, then explode upwards.  When just learning, start with a 45lb bar and make sure your hands are equally positioned on the bar by using the knurled lines on the bar.  Finally, make sure to use a spotter when just starting.

3 x Sets of 8-10 Reps working up your weight so your last set you can just barely squeeze out the last rep.  Record your weight for future reference.

10 Minutes As Many Rounds as Possible
20 Pushups
10 5lb kettle bell swing Click Link for demo video
20 Situps
5 Pullups

Flight Leads/Instructors/Weapons Instructor Course

3x 100 Double Unders
3-5 Sets of 8-10 Reps

Kettle Bell Swings
Barbell Bench Press
Dumbbell Incline Press
Dumbbell Pullovers
Seated Row


Recipe of the Day

Thai Chicken Curry

Chicken Curry

2 teaspoons vegetable oil
1 4-ounce can or jar yellow curry paste
3/4 pound carrots, peeled, cut into 1/2″-thick rounds
1 medium onion, chopped
1 red bell pepper, cut into 1″ pieces
1 pound Yukon Gold potatoes (about 3), peeled, cut into 1/2″ pieces
1 pound skinless, boneless chicken thighs, cut into 1″ pieces
1 13.5-ounce or 15-ounce can unsweetened coconut milk
Chopped fresh basil and cilantro

Heat oil in a large heavy pot over medium heat. Add curry paste and cook, stirring, until fragrant, about 1 minute. Add carrots, onion, and pepper and cook, stirring occasionally, until onion is translucent, about 10 minutes.

Add potatoes, chicken, coconut milk, and 1 1/2 cups water and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until chicken is cooked through and potatoes are tender, about 20 minutes. Divide curry among bowls and top with herbs.

Bon Appétit
January 2013
by The Bon Appétit Test Kitchen


Spirit – Psalms 91:2 I will say of the Lord, “He is my refuge and my fortress, my God, in whom I trust.”