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Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

Ghost in the Crock Pot North Carolina inspired BBQ Pulled Pork


NC style bbq sauce + mango for crock pot pulled pork that will rock your face off.


1cwhite vinegar (Doesn't have to be fancy)
1ccider vinegar (I used Bragg's because that's what I buy)
1Tagave nectar or honey (up to you!)
1Tcayenne pepper, ground (mmm mmm)
1Tdave's gourmet ghost pepper hot sauce (Or tabasco or something less... intense if you must)
1tsea salt, ghost chili naga jolokia infused (or regular....)
1tblack pepper, fresh (or more :))
1 half-picnic or shoulder pork roast (There are all sorts of regional names for this- get the biggest one that will fit in your crock pot safely)
1 mango (very ripe and chopped - save this task for the next day)



Again, its not required that you double up on the heat, this recipe would be good hot, medium, or mild.  Also it tends to mellow out in the refrigerator overnight - not sure how that works, only that it does.


Mix up that delicious sauce (mix all ingredients except the pork roast and the mango)....put about half of it in your Crock Pot, then add the pork roast (I used a 4lb half-picnic with bone in) the cover with the rest of the liquid - consult your slow cooker manual to see how high you can fill it - if this simmered out over the sides it might eat through your counter top or something. 

Now... cook the heck out of it - I set mine for 10 hours on low... TWICE.  Once would be enough, but its all good.   When it is done, let it cool a little because you're going to need to fish the bones out - carefully lift the roast - which if you cooked the heck out of it like I did is going to essentially fall apart and place it on a large platter, in a bowl or whatever.   Fish out all the bones - some of which may have disintigrated almost completely.   Cover the meat and either refrigerate for future use, or prepare it for the optional finishing touches.  

This is the cooking juice straight from the crock pot - I put this container in the refrigerator so that the fat would solidify on top to become a frisbee no one will want to catch.   You have the option of leaving the fat in of course, but I decided to remove it.  Wanna play frisbee???

In a large heavy skillet, heat the liquid from the crock pot until it simmers - reduce this to a slightly thicker consistency then add the chopped very ripe mango, continue to stir until this all becomes fairly one complex hot, sweet, crazy sauce.   Break up the pork roast and add it to the sauce, heating it all through.   Serve with lettuce for wrapping and maybe a side of broccoli?  Personally I had a hard time not just eating it out of the skillet with a fork.   If you are not as strict with carbs, this would be excellent in a small wheat tortilla etc.   Get creative and make it your own!

Cooking juices are mostly reduced here and the mango is super soft - this is ready to serve, assuming you haven't already just grabbed a fork and started eating it from the skillet at this point.   Which... happens... sometimes.

Serving suggestion - goes great with coconut water!



BBQ that's worth your time.

Extremely good. Follow the suggested 20 hour simmer time, otherwise the pork will turn out quite vinegary. If you only have 8-12 hours to make this, then hold back by 1/4 cup or more on the white and apple cider vinegar. Or remove some of the cooking juices at the end if your pork shoulder is really big. If you're like me and you REALLY love vinegar, then don't hold back!

The flavors are awesome. I actually pureed the mango with the cooking juice so it resembled BBQ sauce and it turned out really good. I did this more for my finicky family then for myself. Also, I didn't go all out on the hot spices and it still turned out great. I had some leftovers the next morning and had it for breakfast with a couple of fried eggs. It was a pretty glorious morning!

Nice work Adrienne!



Great tips, Katie - THANK YOU for sharing! :)



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