3 rounds with perfect form:

800m run
10 BB biceps curls 45/65 (slow - 2 count up, 3 down)
15 high band curls M/H
20 alt DB biceps curls 15/20 ea.

Post "Rx" or "scaled" to comments. 


It ends tonight!  Congratulations to those of you who have been storming the "Turkey Day Challenge!"  You've done an incredible thing on top of incredible things.  After tonight, you've earned a break for a day or two.  Get NUTS, man!  

After that, get back into it!  6 or 7 days of splurging isn't going to affect the prepared GPPeep this holiday season!  It's the guy who throws this entire season away that is going to struggle.  

The average American is said to gain 15 lbs between Halloween and the New Year.  Be frightened by this.  Very afraid.  Studies show that coming back to health is harder and less likely each time you leave it.  

How's THAT for a "Don't Go Crazy this Holiday Season" pep talk?  Ha!  

Below is a more positive one.  I repeat some of the lines of it in my head during some of our ROUGH workouts!


Invictus by William Earnest Henley 


Join us for a morning workout on Thanksgiving Day and pre-burn some pie!  

Workout starts @ 8am.  Will go for about an hour.  Will be a mash-up of several of our favorite workouts.  

We only have enough equipment for 40 people per class.  Last year over 100 of us stormed a workout together.  If you have a 15/20 lb weight.  Please bring it!


GPP distinguishes between 2 different types of curls.  Shaping curls are about strictly isolating biceps.  Conditioning curls involve more core and have a wider global effect.  Both shape the biceps nicely.