question about shell commands...

Hello,
I have the following is a txt file:
!!! man.uni.com address 141.000.001 to you.uni.com
!!! man.uni.com address 141.000.002 to wae1.uni.com
!!! man.uni.com address 141.000.003 to kim2.uni.com

I want to get you,wae and kim from the text and put them in a diffrent file in the following format:
-you
-wae
-kim

how can I do that(by using cut,grep,sed)?

andrew1400,

Is this homework?

well its a part of my lab