Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 04/22/2023
7:00 am - 7:45 am
The Q:
Irish Springs
Location
Bedford High School
Categories
Boot camp style workout.
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the stadium and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
SATURDAYS always followed up with 2nd F (fellowship) at the Red Star Diner on Lewis.
Spokes
F3 Mission
Started with 5 core principles
F3 Credo
Jamaica Dancehall, Soca Reggae Workout
Warm-Up-400m Jog
Split the group into pairs in end zone of football field. Complete the exercises below as a team and then plank until all pairs finish, then move onto next exercise.
Merkins x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Goblet Squat x 2
Run to 50 yd line and back-25 yd line and back
Side Straddle Hop x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
ManMakers x 2
Run to 50 yd line and back-25 yd line and back
Flutter Kicks x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Overhead Press x 2
Run to 50 yd line and back-25 yd line and back
Lung F&R x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Block Swings x 2
Run to 50 yd line and back-25 yd line and back
Apolo Ohno’s x2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Curls x 2
Run to 50 yd line and back-25 yd line and back
Windshield Wipers x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
360 Block Rotation x 2
Run to 50 yd line and back-25 yd line and back
Peter Parker x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Calf Raises w/Block x 2
Run to 50 yd line and back-25 yd line and back
Big Boys x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Block Pulls x 2
Run to 50 yd line and back-25 yd line and back
Inch Worms x 2
Farmer carry blocks to 50 yd line and back-25 yd line and back
Block Press x 2
Run to 50 yd line and back-25 yd line and back
Ended with COA, NOA, COT
Six-Mr Belding
PAX: Irish Springs, Double Mint, Crop Duster, Spokes, Carlton, Patch, Lofty, Mr. Belding, Backdraft, Toolman, Quadzilla
Blessed to lead these men this morning!
Spokes