Level 1

Every 3 minutes

10 cal row

10 thrusters 95/65

10 Ring rows

rest the remainder of the time AND repeat until you cannot complete the work in 3 minutes

Level 2

Every 3 minutes

10 cal row

10 thrusters 65/33

5 pull ups

rest the remainder of the time AND repeat until you cannot complete the work in 3 minutes

Level 3

Every 3 minutes

13 cal row

13 thrusters 75/53

10 pull ups

rest the remainder of the time AND repeat until you cannot complete the work in 3 minutes

Level 4 Rx

Every 3 minutes

15 cal row

15 thrusters 95/65

15 pull ups

rest the remainder of the time AND repeat until you cannot complete the work in 3 minutes


I am back to writing the Motivational pieces.  I am not going to promise the daily doses like before.  I have had a lot on my mind lately and I hope to convey these thoughts in way that we can relate to one another and inspire and motivate each other.  I had a wonderful Christmas and New Years with the family.  As I have shared in the past, I’ve not been a big fan of the Holiday Season.  The years of being a Police Officer and seeing the heartache of the holidays for so many resulted me in subconsciously not allowing myself to enjoy the Holiday season.  This year was the first in many many years that I really enjoyed the Holidays.  It didn’t really start until about two weeks before Christmas.  Our next door neighbor was just diagnosed with lung cancer earlier in the month and they have found numerous inoperable tumors in his brain.  About two weeks before Christmas, I was over at their house while he was in the hospital to take care of their dog.  With my Daughter Taylor I observed a Christmas tree in their living room.  The tree was undecorated but the boxes of lights and decorations were next to the tree. Not knowing how long he would be in the hospital and if his wife would have time to decorate the tree, Taylor and I decide to decorate it.  With two college age children they had boxes of handmade ornaments from years of school projects and crafts.  We made sure those ornaments got onto the tree.  The next morning Sarah got a call from the wife crying.  I teased Taylor that we shouldn’t have decorated the tree since it made her cry.  Taylor assured me they were tears of joy.  I didn’t enjoy decorating our own tree earlier in the month, but I really enjoyed the tender moment Taylor and I had decorating our neighbor’s.  Be awesome.

This is Pat’s favorite paleo recipe, from paleomg.com, its delicious and easy. I’ve done it with just onion, turkey, sweet potato and hot sauce and it still turns out awesome. If you’re using the myfitnesspal app, note that you can plug in the whole recipe and it will figure out the macros for you.

Loaded Twice Baked Sweet Potatoes.

  • 1 lb ground turkey
  • 2 large sweet potatoes (I used the yellow kind)*
  • ¼ cup Red Hot hot sauce (or another kind you like)
  • 1 tablespoon fat (I used coconut oil)
  • 1 yellow onion, diced
  • 1 garlic clove, minced
  • 2 teaspoons chipotle chili powder
  • 1 teaspoon ground red pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • salt and pepper, to taste
  1. Preheat your oven to 425 degrees.
  2. Cut your sweet potatoes in half, lengthwise and put them face down on a cookie sheet. Put in the oven to cook for about 25-30 minutes depending how thick they are. You will know when they are done if they are easy to push on, on the skin side. If you pull them out early and the inside doesn’t come out easily with a spoon, you’ll need to cook them a bit longer.
  3. While your sweet potatoes cook, put out a pot or skillet over medium-high heat. Add a bit of fat to the hot pan then add your garlic and onions to start cooking down.
  4. Once the onions are translucent, add the ground turkey and use a large spoon to break it up to help cook it a bit quicker.
  5. When the turkey is half way done cooking, add the spices. Let the turkey cook until no longer pink or until completely cooked through, take off heat.
  6. Now pull your sweet potatoes out of the oven and use a large spoon to scoop out the insides. Be careful to not go totally to the skin or it may tear and be pointless to add meat to.
  7. Put the insides of the sweet potatoes directly into your pan of turkey and mix thoroughly to combine.
  8. Now scoop out the new mixture and put into your sweet potato skins. You can go as high as you want. Think of it as a loaded bake potato…load that sh*t on!!
  9. Now put those loaded sweet potatoes back on the cookie sheet, face up, back into the oven and cook for 3-5 more minutes just to meld the flavors together and harden the top a bit
  10. Now eat them. They are DAMN GOOD. I mean it. Like seriously. Really good.
*I don’t know if the yellow kind of sweet potatoes are called something, so I just call them yellow…or with a hick accent, yeller. Anyways, the yellow sweet potatoes are a bit starchier and mix well in this meal, but other kinds would work just fine.
PS. I like it with a little more hot sauce than she suggests, maybe half a cup?


Press 2 x 5 @ 85% then 1 xAMRAP @85%

Snatch e30 for 5 minutes.


Get more Awesome:   3 rounds: 5 PVC pass through, 10 pvc OHS, 15 second pigeon stretch each side