First thanks to all who voted for me in Diced competition, we are moving on to the final round!
Mind – I know I am not in the Navy so I can’t speak with total authority, but what is up with the constant showering between flights and oiled up volleyball matches? I am going to have to put this myth in the busted category; from my training experiences every second after the mission was used to verify all of our shot data and then debrief. Although I guess I should caveat single seat squadrons don’t have WSO’s available to gather all the data for the debrief. In that case, maybe this myth is at least plausible for the Navy and Strike Eagle community.
WSO's Bench Pressing

WSO’s Bench Pressing

Body – Strength
Much Better Form

Much Better Form

Wingman/Flight Leads/Instructors/Weapons Instructor Course

3 Sets of 10-12 reps
Bench press
Dumbell incline press
Dumbell pullovers
Seated Cable rows
Cable Wood Choppers
Recipe of the Day 
Roast Lamb with Lamb Sausage Crust and Fresh Grape Pan Sauce
Recipe from Bon Appétit, December 2007
Photo by AJAX
Serves – 8
Prep time – 60 minutes active, 90 minutes total. I made this for Easter and it was tasty.
Nutrition – 831 calories, 70 grams protein, 44 grams fat, 22 grams carbs
2 cups halved seedless red grapes
2 cups tawny Port
2 cups low-salt chicken broth
2 teaspoons chopped fresh rosemary
Sausage Crust and Lamb:
1/2 cup halved seedless red grapes
1/4 cup halved pitted Kalamata olives
1 tablespoon chopped fresh rosemary
1 teaspoon balsamic vinegar
1 small garlic clove
8 ounces ground lamb
1/2 teaspoon coarse kosher salt
1/4 teaspoon freshly ground black pepper
2 2- to 2 1/2-pound well-trimmed racks of lamb (each with 8 bones)
4 tablespoons olive oil, divided
1/2 cup low-salt chicken broth
4 tablespoons Dijon mustard, divided
2 1/2 cups fresh breadcrumbs made from crustless French bread
For sauce:
Boil all ingredients in large saucepan until reduced to 2 1/3 cups, about 20 minutes. Cool. Puree in blender. DO AHEAD: Can be made 5 days ahead. Cover and refrigerate.
For lamb:
Pulse grapes, olives, chopped rosemary, vinegar, and garlic clove in mini processor until olives are chopped. Transfer to bowl. Mix in ground lamb,1/2 teaspoon salt, and 1/4 teaspoon pepper.
Sprinkle racks of lamb with salt and pepper. Heat 1 tablespoon oil in large skillet over medium-high heat. Add 1 rack, meat side down, and cook until browned, about 5 minutes. Set on rimmed baking sheet, meat side up. Repeat with 1 tablespoon oil and remaining rack; reserve skillet. Cool lamb completely.
Add 1/2 cup broth to skillet. Boil until reduced to glaze, scraping up browned bits. Add to sauce. Cover and chill.
Spread each rack with 1 tablespoon mustard. Press half of lamb sausage over top of each rack (layer will be thin). DO AHEAD: Can be made 1 day ahead. Cover and chill.
Preheat oven to 425°F. Combine breadcrumbs, 2 tablespoons oil, and 2 tablespoons mustard in medium skillet. Toss over medium heat until beginning to color, about 5 minutes. Press crumbs over sausage on each rack. Cut through crumb crust (not lamb) between bones to score. Roast until thermometer inserted into center registers 135°F, about 30 minutes for medium-rare.
Transfer lamb to platter; let rest 10 minutes. Pour juices from baking sheet into sauce. Simmer in small saucepan until reduced to about 1 1/3 cups, about 9 minutes (sauce will thicken slightly). Season with salt and pepper.
Cut lamb between bones into chops. Set two on each plate. Spoon sauce over.
Martín Códax 2005 “Ergo”Tempranillo (Spain, $14), with lively fruit,full body, and supple texture.
MackNBee taste rating 3 out of 4
AJAX ease of prep rating 2 out of 4
Spirit –  1 Chronicles16:11 “Look to the Lord and his strength; seek His face always.”
© 2013 by LIKEAFIGHTERPILOT. All rights reserved.
The views of LIKEAFIGHTERPILOT are those of the author alone and should not be considered any official DoD, Government, or USAF position.