Sunday 150308

Bowen

3 rounds for time of:
Run 800 meters
7 Deadlifts (275/180)
10 Burpee pull-ups
14 (7 ea. arm) Single arm kettlebell thrusters (53/35lb)
20 Box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Post time to comments or BTW

Jerks have never been so right!

Jerks have never been so right!

It’s BEAUTIFUL!! LET’S FIRE UP THAT GRILL!  Crack open a cider, play a game of cornhole, and grill some delicious food.  This is a recycled recipe but totally worth a re-post.

JAMAICAN JERK CHICKEN – Paleo-friendly

Prep time: 15 minutes
Cook time: 1 hour, 20 minutes

Ingredients:
1 Tbls Cinnamon, ground

1.5 tsp Allspice, ground
1.5 tsp Black pepper, ground
1 Tbls Hot pepper, chopped
1 tsp Hot pepper, dried, crushed
2 tsp Oregano, crushed
2 tsp Thyme, crushed
6 Cloves garlic, finely chopped
1 cup Onion, pureed or finely chopped
.25 cup lime juice
8 pieces chicken, boneless, skinless

Preparation:
Mix all ingredients, except chicken, in a large bowl.  
Rub seasoning mixture over chicken pieces and marinate in fridge for 6+hrs.
Grill!

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