FIREHOUSE RECIPE: Grilled Wings
Instead of relying on the deep fryer, follow my fool-proof process to get that crispy skin, and tender, moist chicken without all the trans-fat and calories. Trust me, I’ve perfected this recipe over the years – you’ll forget that these are not fried. Toss in your favorite BBQ or hot sauce, or serve plain. (Prep 10 mins, Cook 2.5 hrs, Serves 10)
3 lbs chicken wings, separated into drumettes and flats, tips removed
Kosher salt
Fresh cracked pepper
BBQ or hot sauce, if desired
Preheat oven to 250 degrees F. Arrange wings onto a rimmed baking sheet into a single layer; season both sides generously with salt and pepper. Put wings into the oven and roast, uncovered, for 2 hours. Remove from oven and prepare grill. Setup a grill for indirect heat (turn on one side to high, and the other to very low). Place wings over indirect (low) heat and grill, turning often, for 30 minutes. Skin should be crisp and slightly charred. Toss in sauce, if desired, and serve warm.
Source: AOM
FIREHOUSE WORKOUT: Full Body Routine
Incline bench crunches - 3x20
Dumbbell Bench Press - 3x15
Lat Pulldowns - 3x15
Seated Cable Rows - 3x15
Lateral Raises - 3x15
Front Raises - 3x15
Cable Curls - 3x15
Lying Tricep Extensions - 3x15
Standing Calf Raises - 3x20
Leg Extensions - 3x20
Lying Leg Curls - 3x20
FIREHOUSE WELLNESS TRAINING: Nick Bare Breaks Down the Maffetone Method
Source: Mark Bell's Power Project
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