• When: 2023-03-07
  • QIC: Cheers
  • The PAX: Knozit(R), Duff, Soaker, Hash n Rice, Lego, Brick, Revere, Cheers

Murder Bunnies and Bear Crawls Under a Full Moon at Shawshank

Today was a little odd for YHC as he had to create his own mummblechatter. Hash, Duff, and Lego all made this pretty easy. Hash’s murder bunny form was so bad that YHC thought Hash was making a joke out of it at first. His form looked like a dying praying-mantis or a flying squirrel trying to pick up a block rather than murder bunnies. Duff asked questions about the workout three syllables into the explanations, so YHC had to point out that his listening skills needed work a few times. Lego is the only person YHC has ever witnessed falling forward over his block on murder bunnies, so that was hilarious! Of course Knozit and Soaker put their heads down and just tried to get through the workout, while Brick, who didn’t think the workout was tough enough, did boat-canoes in between rounds. Just another day at Shawshank, without Coon Dog, Ken Doll, and Dunphy of course.

Here’s how it went down:

Conditions:  60 degrees, clear


Mosey to the blocks:


  • SSH x 10 IC
  • LBAC x 10 each way IC
  • TTT x 10 IC
  • Windmills x 10 IC


The Thang:

Line up at goal line on field adjacent to block fence line.

Round 1

  • 10 Burpees
  • 25 yard Murder Bunny
  • 10 Burpees
  • 25 yard Reverse Murder Bunny

Round 2

  • 20 Bonnie Blairs x 2
  • 25 yard Murder Bunny
  • 20 Bonnie Blairs!x 2
  • 25 yard Murder Bunny back

Round 3

  • 30 overhead press
  • 25 yard Murder Bunny
  • 30 overhead press
  • 25 yard reverse Murder Bunny 

Round 4

  • 40 Merkins 
  • 25 yard Murder Bunny
  • 40 Merkins
  • 25 yard Murder Bunny back

Round 5

  • 50 LBC
  • 25 yard Murder Bunny
  • 50 LBC
  • 25 yard reverse Murder Bunny

Round 6 (leave block)

  • 25 squats
  • 50 yard Bear crawl
  • 25 squats
  • 50 yard Bear Crawl back

Mosey to shed:

5 minute lightning round at shed

  • Dips x 20
  • Incline merkins x 20
  • Decline merkins x 20
  • Rest 30s
  • Rinse and repeat for a total of 3 rounds


6 inches x 1 minute




  • 3/9: Knozit’s going away party at Krafty Draft, 7pm
  • 3/18: Lexington Race Against
  • Late April: Shawshank guy’s weekend, see Hash for details


  • Coon Dog and family
  • Thomas MacDonald’s family
  • Knozit and family, including Noah on Spring Break
  • Lego’s family on the imminent loss of their dog
  • YHC’s uncle


When you have turned back, strengthen your brothers.

Luke 22:32

Today’s Scripture & Insight:

Luke 22:31–34, 54–62

Raj had trusted Jesus as Savior in his youth, but soon afterward, he drifted from the faith and led a life apart from God. Then one day, he made the decision to renew his relationship with Jesus and go back to church—only to be scolded by a woman who berated him for being absent for all these years. The scolding added to Raj’s sense of shame and guilt for his years of drifting. Am I beyond hope? he wondered. 

Then he recalled how Christ had restored Simon Peter (John 21:15–17) even though he’d denied Him (Luke 22:3460–61).

Whatever scolding Peter might have expected, all he received was forgiveness and restoration. Jesus didn’t even mention Peter’s denial but instead gave him a chance to reaffirm his love for Christ and take care of His followers (John 21:15–17). Jesus’ words before Peter disowned Him were being fulfilled: “When you have turned back, strengthen your brothers” (Luke 22:32). 

Raj asked God for that same forgiveness and restoration, and today he’s not only walking closely with Jesus but serving in a church and supporting other believers as well. No matter how far we’ve strayed from God, He’s always ready not only to forgive us and welcome us back but also to restore us so we can love, serve, and glorify Him. We’re never too far from God: His loving arms are wide open.

By:  Leslie Koh

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