The
Daily
Fix
FRAGO #3: Victoria
Zucchini Feta Quiche
FRAGO #3: Victoria
5 rounds for time:
10 squat cleans
20 push-ups
Rest
A rich, savory, crustless quiche packed with buttery zucchini, feta, and eggs.
Another iteration from the Glassman Archives
Squat clean with 50+ pound sandbag, medicine ball or odd object.
Ideally you’ll complete this in a team of 3 people, per the FRAGO #3 instructions, rotating through the exercises and resting while the others complete their work. If not, rest 2 minutes after the push-ups.
Post item used for squat cleans, and total time to finish to comments.
Ingredients
5 large eggs
1½ Tbsp butter or tallow (for sautéing)
1½ cups zucchini, grated and squeezed dry
¼ cup shallots or onion, finely chopped
½ cup full-fat heavy cream
â…“ cup crumbled feta cheese
¼ cup grated Parmesan cheese
2 Tbsp fresh dill or parsley, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 2)
Protein: 24
Fat: 42g
Carbs: 7g
Preparation
Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish or oven-safe skillet with butter or tallow.
Heat 1½ Tbsp butter or tallow in a skillet over medium heat. Add chopped shallots and cook for 2 minutes. Add grated zucchini and cook for 5–7 minutes until moisture cooks off and mixture is slightly golden. Season with salt and pepper. Let cool slightly.
In a bowl, whisk together eggs, heavy cream, feta, Parmesan, and chopped herbs. Stir in the cooled zucchini mixture.
Pour the mixture into the prepared dish. Bake for 30–35 minutes until the center is just set and the top is slightly golden.
Let rest for 5 minutes. Drizzle with a little olive oil before serving.
Today's workout pulls again from the FRAGO Series, a collection of 13 military-style group workouts written by Greg Glassman using the format of fragmentary orders (FRAGOs) and operations orders.
Victoria is executed in teams of three. One athlete performs squat cleans, one performs push-ups, and one rests. When everyone finishes their assigned work, rotate stations together. Continue until each athlete has completed five rounds at every station. Use a sandbag, rock, dumbbells, or other heavy object for the squat cleans. Teams finish together.
COMMENTS
Single/no team
14# med ball
Knee push-ups
11:06
FRIDAY 260710