"You've got to do your own growing, no matter how tall your grandfather was."
--Irish Proverb--
Sprints...., 15 times
then...For time:Run 800M...50 Squats...10 Manmakers...Wall ball x 21...Dips x 15...
Run 400M...50 Squats...10 Manmakers...Wall ball x 18...Dips x 12
Run 200M...50 Squats...10 Manmakers...Wall ball x 15...Dips x 9
Run 100M...50 Squats...10 Manmakers...Wall ball x 12...Dips x 6
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| Kerry has tickets to the GUN SHOW! Do you??? |
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are shoulder presses, the second 8 are push-ups, the third 8 intervals are L sit-ups...wooohooo!!! I hope ya'll are ready!!!
Simply pick one and do it. No more excuses!
•Run 1/2 mile 50 air squats - 3 rounds.
•10 push-ups 10 sit ups 10 squats - 10 rounds.
•200 air squats for time.
•"Susan" Run 200m 10 squats 10 push ups 5 rounds.
•Sprint 200m and do 25 push ups, 3 rounds.
•10 Handstand push ups and a 200m run 3 rounds.
•Tabata squats and tabata pushups.
•5 push ups 5 squats 5 sit ups, 20 rounds.
•Walk 100 meters on your hands, even if it is 2 meters at a time.
•10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
•Invisible Fran...21-15-9 of air squats and push ups for time.
•Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
•Run 1 mile for time.
•10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
•Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
•3 vertical jumps 3 squats 3 long jumps - 5 rounds.
•Handstand 30 seconds and 10 squats, 8 rounds.
•10 push-ups 100M dash 10x.
•Tabata squats.
•5x 400M sprints.
We're year-round pumpkin freaks, but fall is when all the "normal" people celebrate the fat orange squash. Check out this recipe. It's SO great!
You'll need a springform pie pan for this recipe.
Ingredients:
For Crust
2 cups Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup light whipped butter or light buttery spread (like Smart Balance Light or Brummel & Brown), melted & mixed with 2 tbsp. water
3 tbsp. Splenda No Calorie Sweetener (granulated)
1 tsp. cinnamon
For Filling
32 oz. fat-free cream cheese, room temperature
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup canned pure pumpkin
1 cup Splenda No Calorie Sweetener (granulated)
1/4 cup light brown sugar (not packed)
1 tsp. vanilla extract
1 tsp. pumpkin pie spice
For Topping
3/4 cup fat-free sour cream
1/4 cup Splenda No Calorie Sweetener (granulated)
1/2 tsp. vanilla extract
Directions:
Preheat oven to 325 degrees.
Combine all crust ingredients and mix thoroughly. Spray a springform pie pan (about 9" wide) lightly with nonstick spray -- make sure to get the sides as well as the bottom. Then evenly distribute c rumb mixture, using your hands or a flat utensil to firmly press and form the crust along the bottom of the pan. Set aside.
In a large bowl, combine all filling ingredients. Using an electric mixer set to medium speed, mix until completely blended and lump-free. Pour mixture into the pan.
Bake in the oven for approximately 1 hour and 20 minutes, until set. Allow pie to chill in the fridge for at least 3 - 4 hours (overnight is best).
Once pie has chilled, carefully release and remove springform top. In a small bowl, mix all topping ingredients together until thoroughly blended. Spread topping evenly over the pie.
Return pie to the fridge until ready to serve. Cut pie into 12 slices.
MAKES 12 SERVINGS
Serving Size: 1 slice
Calories: 160
Fat: 3.25g
Sodium: 579mg
Carbs: 20g
Fiber: 5g
Sugars: 7g
Protein: 15g
POINTS® value 3*
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