• When: 2018-03-06
  • QIC: Boucher
  • The PAX: Scotch, Teraci, Dunphy, Coondog, Raft, Big Box, Ponzi, Buzzsaw, Muggy Tape, Cheers, Cowbells, Milk and Cookies, Bing, Kendoll, Elmers

Murkins, Murkins, and more Murkins

YHC brought the beep murkin circuit over to Shank for a upper body beat down with no running and a wide variety playlist.

Conditions 50

Disclaimer, Prayer

Mosey across bridge for COP

Imperial Walkers x20 IC

TTT x15 IC

LBAC x 15 IC each way


Head over to block pile then head back to Shed


All circuits will be done of the beep playing off YHCs phone.   Pax will perform exercise for 15 seconds then rest 17 seconds then move to next exercise.  Each circuit will be 4 rounds

Circuit 1

Incline Merkins, Over Head Block Press, Flutter Kicks

Circuit 2

Decline Merkins, Curls, Iron Cross

Circuit 3

Diamond Merkins, Dips, V-Ups

Circuit 4

Werkins, OH Tricep Ext., American Hammer

Circuit 5

Block Crossover, BBSU w/Block, Chest Press


Return Blocks and head to shovel Flag


Announcements– P200, Brew Ruck, 3/6 CAT- Shank, Ambush, Hollow, Surge converge at CAT for fallen rucker Q, April 7th Convergence for Ultimate Frisbee, School Mentorship(detail to come soon)

Prayer Request– Marriages, Vuvuzela (F3 Rockhill) son, Lego’s friend that fell.