Set an alarm to beep at you every :30s. When you hear a beep, do front squats as outlined below. Next beep do the pullups. Next beep do the OHs.  Continue rotating through the exercises as described x 8 rounds. Every :30s you should be doing a different exercise. It is NOT all three exercises every :30s.

8 front squats 65/95
8 pullups
8 OH push press 65/95

After you've completed your 8 rounds of "Crazy Eights" rest 3 mins. Then complete:

500 rope jumps
2 laps elliptical 8/10
4 min spin bike

Post “DONE” to comments.

Workout Notes: 

  1. Experiment with the weights. Crazy Eights should leave you in a writhing pile of muddled sweat and tears by the end. 65/95 will not serve the saltiest of vets. 

  2. Remember, this is a 12 minute all out blow! Push yourself (vets only). 

  3. Post weights used to comments, you’ll be glad you did as a reference and so you know how you’re progressing. 

  4. If it's not raining or slippery where you are, put an 800m run at the beginning of this workout and an 800m run after instead of the cardio posted (HQ ignore).

Daily Extras - Do the “Burpee Challege”

Rookies - 9 burpees

Experienced Peeps - 13 burpees

Vets - 17 burpees

GPP TV -

Thoughts On Nutrition

Musings …

A New Year’s Resolution worth sharing ...

I got this message as a response to our Live GPP TV on Instagram this morning. It opened my eyes to the least traveled avenues of the goals we typically set for ourselves, and the beautiful nature of the human spirit in us all. Thank you Jamie for sharing such a cool resolution with us!

“I don’t use fb anymore and not sure where I exactly comment so sharing my new year’s resolution here.  Might be disappointing for you as my resolution isn’t about fitness this year.   My new year’s resolution was...if I think a compliment or a nice thought about anyone (stranger, coworker, friend, family) I have to deliver it.  Seems simple but it’s actually funny to see how many people are caught off guard and almost weirder out when a random person comes up to them to tell them something nice. It’s kinda sad that we aren’t used to that anymore and since I’ve started doing it it’s amazing how many strangers assume there are ulterior motives to my compliment.” - @_jamie_rae

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