The
Daily
Fix
For load:
Hearty Chicken Soup with Parmesan
Daley Fix #4
Back squat 5-5-5-5-5 reps
Shredded chicken simmered in rich broth with buttery vegetables, fresh herbs, and melted Parmesan for a creamy, flavorful soup.
Inside Federal Air Marshall Service
Additionally, practice handstands for 20 minutes.
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Ingredients
6 oz cooked chicken breast or thighs, shredded
2 cups chicken bone broth
¼ cup celery, diced
¼ cup zucchini, diced
2 Tbsp butter
¼ cup Parmesan cheese, finely grated
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped
1 tsp fresh thyme leaves
Salt and pepper, to taste
Macronutrients
Protein: 30g
Fat: 49g
Carbs: 5g
Preparation
Heat a soup pot over medium heat and melt the butter (2 Tbsp). Add the diced celery (¼ cup) and diced zucchini (¼ cup) and sauté for 4–5 minutes until softened but not browned.
Season both sides of the chicken breast with salt and pepper, then place it in a hot skillet with a little butter. Cook for 5–7 minutes per side, or until golden brown. When finished cooking, shred the chicken and set aside.
Pour in the chicken bone broth (2 cups) and bring to a simmer. Add the shredded chicken (6 oz), fresh parsley (1 Tbsp), and fresh thyme leaves (1 tsp). Season with salt and pepper to taste.
Simmer the soup gently for 10–15 minutes to allow the flavors to blend. Stir in the grated Parmesan cheese (¼ cup) and continue simmering until the cheese is melted and the soup is rich and slightly creamy.
Drizzle the olive oil (1 Tbsp) over the soup just before serving for added richness. Serve hot, optionally garnished with extra fresh herbs.
In this episode of The Daley Fix, Dale King is joined by MetFix Affiliate owner, Scott Mauldin, as he shares how he is incorporating MetFix to help Federal Air Marshalls at MetFix FAMS.
COMMENTS
2 x :30 handstand hold
General Warm-Up (5–12mins): 2 rounds – 200m jog/row, 10 air squats, 10 glute bridges, 10 lunges, 10 PVC pass-throughs.
Specific Warm-Up (12–20mins): Empty bar: 10 tempo squats, 8 good mornings, 8 front squats, 5 back squats.
Setup/Break (20–25mins): Load bars, plan weight jumps.
Workout (25–50mins): 5×5 back squats, 2–3 min rest. Focus on full ROM, neutral spine, vertical bar path.
Cool Down (50–55mins): 2 min easy cardio, pigeon, couch, and hamstring stretches.
Wrap-Up (55–60mins): Log weights, recover (protein, hydration, mobility).
Neptune Beach, FL
205-225-245-255-240
10mins of handstand walk practice
Ottawa, Canada
315-325-325-325-335
10 min of HS practice
10 min HS Hold practice
Safety Bar Squat
170-180-190-200-210
*no practice/WOD instead
Preheat Oven: Set to 375°F (190°C). Line a baking sheet with parchment paper or foil for easy cleanup.
Prep Ingredients: In a bowl, toss shredded chicken, celery, zucchini (or frozen vegetables), melted butter, dried parsley, dried thyme, salt, and pepper. Sprinkle in Parmesan cheese and mix lightly.
Assemble: Spread the mixture evenly on the baking sheet in a single layer. Drizzle 2 Tbsp chicken broth (or water) over the top to keep it moist without pooling liquid.
Bake: Place in the oven and bake for 12–15 minutes, stirring once halfway, until vegetables are tender and the dish is heated through. The small amount of broth will evaporate, leaving a cohesive, flavorful mix.
Serve: Scoop into bowls and serve hot.
KG: 84/93/102/111/120
20:00 HS practice ✅