4 men appeared from the gloom, ready to release their inner Elmer Fudd doin' some Murder Bunny Circuits. Good times and good pain had by all. (no bunnies were injured during this workout) It went a little something like this.
Warm Up:
– SSH
– Windmills
– Mtn Climbers
– Arm Circles
– Imperial Squat Walkers
– Merkin T-plank
Parking Lot Fun:
– high knees, butt kickers, karaoke both ways
The Thang:
Go get a block. 10 pull ups while you're at it.
Take block to P.Lot entrance.
Murder Bunny Circuit, part 1
– 15 merkins
– 15 squats (good ones too, no lame bendy overs)
– 10 trifectas
Murder Bunny Circuit, part 2
– 15 block rows
– 15 SSH
– 15 heals to heaven
Murder Bunny Finisher
– 10 Dippy birds
Mosey with block up to the Grassy Knoll
– Murder Bunny to the tree, do MBC part 1
– Murder Bunny back, do MBC part 2 and Finisher
Leave blocks and head to Quadraphelia Hill
– 5x mosey down and quadraphelia up + 5 merkins at the top
Return to Grassy Knoll
– Murder Bunny to the tree, do MBC part 1
– Murder Bunny back, do MBC part 2 and Finisher
Mosey to SV entrance
– Monkey Walk back and forth through the trees all the way back to the Grassy Knoll
#CrowdPleaser
Last visit to the Grassy Knoll
– Murder Bunny to the tree, do MBC part 1
– Murder Bunny back, do MBC part 2 and Finisher
Blocks back
3MOM
low plank J-Lo's
hello dolly's
'merican hammers
Reflection: 2 Peter 1: 5-10
"make every effort to supplement your faith with virtue, and virtue with knowledge, 6 and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, 7 and godliness with brotherly affection, and brotherly affection with love. 8 For if these qualities are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ. 9 For whoever lacks these qualities is so nearsighted that he is blind, having forgotten that he was cleansed from his former sins. 10 Therefore, brothers, be all the more diligent to confirm your calling and election, for if you practice these qualities you will never fall.
– these verses have a lot to unpack
– I encourage you to consider reading a few times and consider faith, virtue, knowledge, self-control, steadfastness, godliness, brotherly affection, and love.
– from v10, "…if you practice these qualities, you will never fall"
Moleskine:
– YHC and Mulligan did a Standard run before the workout. Mully's lunchtime jaunts are resulting in a faster pace no doubt.
– Anvil (after telling us about how he smoked a colleague this week in the crossfit challenge) smokes all of us each round of the Murder Bunnies. Actually, I think Shirley was keeping up, but I was too busy breathing and counting to notice. #SoStrongBro
– Shirley had #proudDad issues, chatting about the North Lincoln High School State Championship Cross Country teams; BOTH girls and boys. He mentioned that the boys' State Team picture took 5 minutes and the girls' took…considerably longer. lol
– Final prayer cut short as we all heard a couple dog collars jangling louder and louder. Go news though. Their human, Romero, from Iowa said he'd check us out next Saturday. He sees the Tuesday and Thursday crew often as he is driving to work. Maybe, "Pointer" for his name after his 2 pooches. mebbe ¯_(?)_/¯
It was an honor to lead today fellas
Cheetah