The
Daily
Fix
Hero Workout
Trout with Dill Cream
The FRAGO Series
Honor a fallen service member by completing a workout in their memory.
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel.
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue.
Ingredients
For the Trout:
2 trout fillets (5–6 oz each), skin-on or skinless
Salt & black pepper, to taste
2 Tbsp butter (for basting)
½ tsp garlic powder
1 tsp lemon zest (optional)
For the Dill Cream Sauce:
¼ cup sour cream or crème fraîche
1 Tbsp lemon juice
1 Tbsp fresh dill, chopped (or 1 tsp dried)
Salt & pepper, to taste
For the Roasted Fennel:
1 fennel bulb, trimmed and sliced into wedges
1 Tbsp ghee or butter, melted
Salt & pepper, to taste
Optional Garnish:
Extra dill, fennel fronds, or olive oil (off heat)
Macronutrients
(per serving, serves 2)
Protein: 35g
Fat: 30g
Carbs: 7g
Preparation
Preheat oven to 400°F (200°C). Toss fennel wedges with melted ghee, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
In a small bowl, combine sour cream, lemon juice, dill, salt, and pepper. Mix well and refrigerate until serving.
Pat trout fillets dry and season with salt, pepper, and garlic powder. Heat butter in a skillet over medium-high heat. Add trout skin-side down and cook 3–4 minutes. Baste with butter, then flip and cook 2–3 more minutes until just cooked through. Sprinkle with lemon zest if using.
Plate trout with roasted fennel and a spoonful of dill cream. Garnish with fresh dill or fennel fronds. Optional drizzle of olive oil.
The FRAGO Series is a collection of 13 military-style group workouts written by Greg Glassman using the format of fragmentary orders (FRAGOs) and operations orders. Each workout is designed for large groups divided into smaller teams that work together to complete physically demanding tasks while emphasizing communication, leadership, coordination, and unit cohesion.
Rather than relying on traditional gym equipment, the workouts are built around tools commonly found in military environments—including ammo cans, sandbags, jerry cans, rocks, stretchers, and truck tires—with some workouts also incorporating pull-up bars and other simple equipment. Every session is scalable to different fitness levels and demonstrates how functional movements can be adapted to prepare teams for the physical and mental demands of real-world operations.
Garbo
Scaled to 500m row
Knee push-ups
8 ring rows
26# KB