SATURDAY MORNING GVT

4 gents turned out on a 25ish degree Saturday morning to be introduced to the GVT (German Volume Training) which slowed down the pace and allowed us to concentrate on form, shocking our muscle groups and staying together. This was completely foreign to Ababcabb as “slow” is not in his vocabulary. Welcome Sprockets, visiting from Boone. Great work, men!

DISCLAIMER

PRAYER

COP

Slow squats x 10 IC

Slerkins x 10 IC

TTT x 10 IC

THE THANG

10 Supersets of the following with about a minute rest after the curls:

OHP (slow) x 10

Coupon bicep curls (slow) x 10

Then…

10 sets Merkins x 10 (slow and 1-minute rest between sets)

Then…

1 Mile Run for intermission

Then…

10 Supersets of the following with about a 30-second rest after dips:

Coupon squats (slow) x 10

Dips x 10 (slow)

Then…

10 Burpees OYO (for Abacabb)

MARY

Slow Freddie Mercuries x 10 IC

Slow Flutter Kicks x 10 IC

LBCs x 10 IC

CIRCLE OF TRUST

ANNOUNCEMENTS

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PRAYER