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Me a new Wingman with Rufus

Me a new Wingman with Rufus

Please vote for AJAX on the Rantingchef.com….Last day and the competition is close, scroll down on right side.
Mind – Having a vision and goal is important towards accomplishing both large and small things. For me, when I was about in 8th grade I knew I wanted to fly fighter aircraft, after that moment there was no deterring me in accomplishing that goal. I can remember watching an F-15C demonstration at the Paine airshow in Washington state, afterwards I approached the pilot and asked me how I could do what he did, in short he said, “Go to the Air Force Academy, it is your best chance at a pilot slot.” Fortunately, along the way I had my parents, coaches, teachers, and high school principal encourage me, guide me, and correct me when I screwed things up. I can also remember some guidance I got from “General Bill,” a retired Air Force officer and client of my parents, he said, “Never give up on what you want to do, never waiver.”  That was a great bit of advice because along the way there were many pitfalls and tough times that could have knocked me off course.  With my goal firmly planted in my mind, and sometimes not so gentle coaching along the way, I decided to go to the AF Academy.  Thank goodness Col Sykes also advised me to fly the mighty Viper, otherwise I might have been tempted over to the dark-side flying twin tail targets…at least it was single seat version. So what is your goal? Set it, make it measurable, make it a stretch, then go for it.
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Body – Strength
Photo by Dan Reshef

Photo by Dan Reshef

Wingman
10 Minutes Stretching
 3 rounds of
20 Air Squats Demo http://youtu.be/zf2SWnIQbwI
20 Mountain Climbers http://youtu.be/nmwgirgXLYM
Flight Leads
25x Situps
8-10 Reps of
45lb Barbell Clean and Press
45lb Barbell Curls
5lb Dumbbell Lat Raises
5lb Dumbbell Curls
45lb Barbell Upright Rows
45lb Barbell Push Presses
5lb Seated Dumbbell Curls
45lb Narrow Grip Bench
45lb Barbell Wrist Curls on Bench
45lb Barbell Reverse Curls
Instructors/
3 Sets of 8-10 Reps ,  weight as desired
Barbell Clean and Press
Barbell Curls
Dumbbell Lat Raises
Dumbbell Curls
Barbell Upright Rows
Barbell Push Presses
Seated Dumbbell Curls
Narrow Grip Bench
Barbell Wrist Curls on Bench
Barbell Reverse Curls
Weapons Instructor Course
5 Sets of 8-10 Reps ,  superset, weight as desired
Barbell Clean and Press
Barbell Curls
Dumbbell Lat Raises
Dumbbell Curls
Barbell Upright Rows
Barbell Push Presses
Seated Dumbbell Curls
Narrow Grip Bench
Barbell Wrist Curls on Bench
Barbell Reverse Curls
Kettlebell Swings
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Recipe of the Day
 Croque Madame
Croque-Madame
By Romulo Yanes in Gourmet
Photo by AJAX
Serves – 4
Prep time – 35minutes active, 35 minutes total
Nutrition –calories, grams protein, grams fat, grams carbs
Ingredients
5 tablespoons unsalted butter
3 tablespoons all-purpose flour
2 cups whole milk
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon freshly grated nutmeg
3 1/2 ounces coarsely grated Gruyère cheese (1 1/3 cups)
8 slices firm white sandwich bread
4 teaspoons Dijon mustard
1/2 pound thinly sliced cooked ham (preferably Black Forest)
4 large eggs
Directions
Make sauce:
Melt 3 tablespoons butter in a 1- to 1 1/2-quart heavy saucepan over moderately low heat, then whisk in flour and cook roux, whisking, 3 minutes. Whisk in milk and bring to a boil, whisking constantly. Reduce heat and simmer, whisking occasionally, 5 minutes. Whisk in salt, pepper, nutmeg, and 1/3 cup cheese until cheese is melted. Remove from heat and cover surface directly with a sheet of wax paper.
Make sandwiches:
Spread 1 1/2 tablespoons sauce evenly over each of 4 slices of bread, then sprinkle evenly with remaining cheese (1/4 cup per slice). Spread mustard evenly on remaining 4 bread slices and top with ham, dividing it evenly, then invert onto cheese-topped bread to form sandwiches.
Lightly oil a 15- by 10-inch shallow baking pan.
Melt 1 tablespoon butter in a 12-inch nonstick skillet over moderately low heat, then cook sandwiches, turning over once, until golden, 3 to 4 minutes total. Remove from heat and transfer sandwiches to baking pan, then wipe out skillet with paper towels.
Preheat broiler.
Top each sandwich with 1/3 cup sauce, spreading evenly. Broil sandwiches 4 to 5 inches from heat until sauce is bubbling and golden in spots, 2 to 3 minutes. Turn off broiler and transfer pan to lower third of oven to keep sandwiches warm.
Heat remaining tablespoon butter in nonstick skillet over moderate heat until foam subsides, then crack eggs into skillet and season with salt and pepper. Fry eggs, covered, until whites are just set and yolks are still runny, about 3 minutes. Top each sandwich with a fried egg and serve immediately
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Spirit –  Paul in his letter to the Philippians, Philippians 3:12-14 “Not that I have already obtained all this, or have already arrived at my goal, but I press on to take hold of that for which Christ Jesus took hold of me. Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
© 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.