23 March – The PAC

Tags

cooking, cross fit, fighter pilots, health, pentagon, spiritual

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Unshakeable!

Mind – The Pentagon Athletic Club, or PAC, to those working inside “The Building” is the savior for operators used to getting things done. The slow grinding pace of staff work is definitely an endurance operation. Operators go through three phases while working on the staff: 1) optimism, 2) disbelief, and 3) pragmatism. Upon arrival on station you want to fix the things “The Staff” continually screws up. After about six months, just about when you start to figure things out, it is hard to believe getting something done is actually that difficult and takes that long. Finally, you accept the Building’s bureaucracy and consider yourself lucky if you can move the ball down the field on 3-4 major projects.

One might make a pretty good argument for that approach in our own lives. How often do we set the new years resolution to lose weight, eat better, work out more, drink less, read more books, make new friends, and become absolutely superhuman? I think a better approach might be start with one thing and turn it into a habit, like hitting the gym for three days a week minimum for a year, then move on to other stuff. Just a thought.

Check Six

AJAX

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Body – Power Day

Wingman

Learn how to perform a kettle-bell snatch. Demo of Kettle Bell Snatch, click here.

Flight Leads/Instructors

AMRAP in 15 minutes of

10x 95lb Thrusters, scale as required

10x 25lb Ball Slams, scale as required

10x 24 inch box jumps

Weapons Instructor Course

Till U Collapse – Courtesy of the Horsemen

1. 50x Power Cleans @ 95lbs

2. 50x Situps

3. 25x Pullups

4. 50x Kettlebell swings @53lbs

5. 25x Pushups

6. 50x Ball Slams @25lbs

7. 25 Calories on the Airdyne

8. 50x Bench Press @95lbs

9. 50x Box Jumps

10. 25x Back Extensions

11. 50x Wall Balls

12. 25x GHD Situps

13. 250m row

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Night Out on the Town!

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Spirit – The Love of God – Attributes of God by A.W. Pink

“God’s love is no mere amiable weakness, or effeminate softness. Scripture declares, ‘whom the Lord loveth He chasteneth, and scourgeth every son whom He receiveth’ (Heb. 12:6). God will not wink at sin, even in His own people. His love is pure, unmixed with any maudlin sentimentality.”

I think about this often when I screw something up. Just as we correct our children because we love them, God also corrects us.

© 2013 by LIKEAFIGHTERPILOT. All rights reserved.

 The views of LIKEAFIGHTERPILOT are those of the author alone and do not represent any sanctioned  position of the DoD, USAF, or US Federal Government.

20 March – 7 minutes

Tags

brussels stir fry, cooking, cross fit, fighter pilots, Fitness, pentagon, spiritual

Go vote for LIKEAFIGHTERPILOT.com starting March 22, 2013 at 11:00 am EST.  LIKEAFIGHTERPILOT.com is in a global cooking competition. Our post goes up on March 21st on RANTINGCHEF.com.

Pentagon Construction

Mind – The Pentagon was designed by George Bergstrom and built by John McShain. Ground breaking began on September 11, 1941 and the building was dedicated on January 15, 1943. “The Building” has 6,500,000 square feet of floor space and employs over 28,000 military and civilian employees. Some also like to call it the five-sided “Puzzle Palace” which stands five floors above ground and has two floors below and over 17.5 miles of corridors. Initial construction costs came it at $31 Million dollars in 1941 ($467 Million adjusted for inflation) and took a little over 2 years to complete.  In 1998 a massive renovation was started that came in at $4.3 Billion dollars and was finally completed in 2011.  My younger architect brother would argue this is the exact reason to go with new construction, 920% more expensive and 600% more time to do the remodel.

A renovation of that magnitude might bring expectations of hallways filled with natural light and communal workspaces facilitating out of the box thinking and communication. That’s what you might expect, but again we are talking about government contracts. The Pentagon, however, is actually designed to be stove-piped. All of the office spaces are segregated and buried behind labyrinths of vaulted doors with myriads of different security mechanisms. Even within same organizations office spaces are walled off with many of your own kind Persona non grata. Email has rendered actually talking to people obsolete. The DoD security bureaucracy was designed to be inefficient, and they accomplished that mission well.

How did the Pentagon communicate in 1943? I am not quite sure really. In fact, I am not quite sure how the United States managed WWII without email. One interesting footnote to close on, Bergstrom’s design was meant to allow transit from any farthest point in “The Building” to the other in less than 7-minutes. I wonder if people actually got out of their cubicle and talked to each other in 1943?

Check Six

AJAX

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Make sure to stretch before running – Photo from crossfit chicks.com

Body – Endurance

Wingman/Flight Leads/Instructors

10/20/30 minutes of swimming

Weapons Instructor Course

4 mile run

1200 meter swim with fins

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Recipe of the Day 

 

Brussels Sprouts and Steak-Stir Fry

Recipe from Bon Appétit

Photo by AJAX

Serves – 4

Prep time – 45 minutes active, 45 minutes total

Nutrition – 318 calories, 20 grams protein, 18 grams fat, 6 grams fiber

Ingredients

3 tablespoons oyster sauce

3 tablespoons reduced-sodium soy sauce

2 tablespoons unseasoned rice vinegar

4 tablespoons vegetable oil, divided

1 pound brussels sprouts, halved

8 ounces flank or skirt steak, thinly sliced against the grain

Kosher salt

4 scallions, whites chopped, greens sliced

3 garlic cloves, sliced

2 tablespoons chopped peeled ginger

2 medium carrots, peeled, thinly sliced on a diagonal

1 Fresno chile or jalapeño, sliced into rings

Steamed rice (for serving)

Directions

1) Whisk oyster sauce, soy sauce, vinegar, and 1/4 cup water in a small bowl; set sauce aside.

2) Heat 2 tablespoons oil in a large skillet over medium-high heat. Add brussels sprouts and cook, tossing occasionally, until golden brown, about 4 minutes. Cover and cook until crisp-tender, about 3 minutes longer. Transfer to a plate; wipe out skillet.

3) Season steak with salt. Heat 1 tablespoon oil in same skillet over high heat until just beginning to smoke. Add steak in a single layer; cook until browned, about 3 minutes. Turn and cook until nearly cooked through, about 30 seconds. Add to brussels sprouts.

4) Heat remaining 1 tablespoon oil in same skillet. Add scallion whites, garlic, and ginger and stir until fragrant, about 1 minute, adjusting heat as needed. Add carrots and chile and cook, tossing occasionally, until carrots are slightly softened, about 2 minutes.

5) Return brussels sprouts and steak to skillet and add reserved sauce. Cook, tossing occasionally, until sauce is thickened, about 3 minutes. Serve with steamed rice and garnish with scallion greens.

Read More 

MackNBee taste rating 3 out of 4

AJAX ease of prep rating 2 out of 4 The recipe said 25 minutes, not true unless you have a sous chef.

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Spirit – The Love of God – Attributes of God by A.W. Pink

“We love Him, because He first loved us” (1 John 4:19). God did not love us because we loved Him, but He loved us before we had a particle of love for Him.

© 2013 by LIKEAFIGHTERPILOT. All rights reserved.

The views of this site are of the author only