Five daily commuters made their way to the Quarry on a damp and rainy morning to be schooled in the ways of Continuous Flow. Early exit polls seemed to indicate the indoctrination was effective
Warm-o-Rama
Dynamic stretching platter
The Thang:
Continuous Flow
45 seconds of high intensity of each of the following exercises followed by a 20 second rest
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Mercans
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Burpees
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Squats
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High Knees
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Decline Mercans
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Lunges
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Plank
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Mountain Climbers
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Calf Raises
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Sprints
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LBC's
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CDD's
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Apollo Anton Ono's
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Incline Mercans
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6 Inches
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Mason Twists
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WWII's
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Mercans
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Burpees
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Squats
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High Knees
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Decline Mercans
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Lunges
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Plank
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Mountain Climbers
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Calf Raises
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Sprints
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LBC's
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CDD's
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Apollo Anton Ono's
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Dips
Mary
Sampler pack across the Pax
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Low dolly – Double Double
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Box cutter – Grip
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Low flutter – Twister
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Windshield wipers – Natty
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LBC – Vic-20
Moleskine
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Early feedback on the new continuous flow intersection at 16 and MHH is that the flow is not exactly continuous
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Enough of all of this low brow humor with sending around salacious memes and raunchy continuous flow references. Let’s try and step it up a notch, shall we? How about a discussion of The Iliad?
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Curling with all-star curlers really helps one step up their game. No, they don’t drink lite beer. Some things are still sacred in the sport.
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Workout borrowed and repurposed from El Tigre’s HIIT workout. I find myself preferring workouts these days that require little to no counting
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Overheard during the workout – "This is tiring". Hilarity, graphic visuals and jocularity ensue
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Is that an F3 app you are using to time these reps? Should that be an app we can develop?
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We added a 31st rep at the end a la Baskin Robbins 31 flavors
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The commute to Ballantyne from MIL sucks. Just give it some time
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Grip does a spot on impersonation of Mrs. Double Double
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It was a really quick circle time, announcement and prayer with rain showers causing it to be short and sweet. The man still knows what is on our hearts though
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That was solid. Great work fellas!