Bent Row & Burp-O

4 sets of 8-12 bent rows

"Burp-O-Rama"

Every minute on the minute for 20 minutes perform:

10 burpees

Post reps completed to comments.


We take a break from our regularly scheduled programming to storm more of a Monday's workout on a Tuesday. 

Tuesdays are magic. We love how they affect us. Lifting heavy and challenging our nervous systems once per week has far reaching benefits. More than is readily apparent. 

But we are going to skip it this week. Haha, not really. If you have followed our programming for any length of time you know that we usually find a way of slipping stuff into the week. Even on these short weeks. 

This week is more about HR though. So, lets put them into the sky. 

Suggestion (vets only) if you have done this workout many times over the years, chances are it has become easy for you. It's time to step it up. Instead of just 10 reps per round, many of our saltier and crustier vets will do 12-13 reps per round. In fact, back in the old days it was quite common to see full classes performing 12-13. Ok, so maybe that's a bit of a push, but stil, try!    


Our Ute Dancers (they GPP) helping to bring home the V!

Happy Labor Day

GPP HQ is closed today in observance of Labor Day.

We hope you'll enjoy a safe and active holiday with those you love.


If you feel like grabbing a workout, cool. HERE are a few to choose from that need very little equipment. Monday's are cool. You can start just about anywhere. Unless we are finishing up some stuff from last week. That almost never happens though. But sometimes it does ...

Also Teresa Auva'a has thrown together a 9am Zumba class. If you feel like shakin it a bit (SWEATNADO!), come on down and join her!


If you can, get outside and get active. Soak up some Vitamin D. We are woefully low on it these days. I've spoken to doctors who do regular blood tests on men (for various resons). These doctors are shocked at the low levels of Vit D they see. They are measuring, for the most part, very active men. Men who do quite a bit of outside activity & sports. Some of these active men show NO Vit D in the bloodstream! I have a friend who trains 2-6 hrs per week outside on his bike. His recent blood test showed NO measurable Vit D in his bloodstream!

Being low on Vitamin D is a bad thing. Bad for your bones for sure. While the evidence is not conclusive yet, Vitamin D deficiency is also linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, autoimmune disease, chronic pain, diabetes and other maladies. Maladies like colds and flu. 

You might consider going light on the sunscreen for part of the day you spend outside. Scientists are aware that sunscreen inhibits Vitamin D production. No bueno considering the maladies above, right? 

Just 15 - 30 mins of direct exposure should do, depending upon your skin type and previous exposure to the sun. As with our workouts - don't overdo it. Don't underdo either.

End of lecture.


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Already some leaves changing on the top of the hills (BC, NA, DW)