Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 02/18/2023
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.
Q: Spokes
Eat, Sleep, Rave, Repeat!
Started with 5 core principles
Warm Up-400m jog
Start on the goal line move to 10 yard line complete reps and repeat all the way to 50 yard line. Run or bear crawl between yard line as dictated by the exact exercise.
10yd-2reps, 20yd-4reps, 30yd-6reps, 40yd-8reps, 50yd-10resps jog back to goal line
1. Merkin-crawl
2. Lieutenant Dan-jog
3. Big Boy-crawl
4. Mountain Climber (2 is 1)-jog
5. Alternating Shoulder Tap (2 is 1)-crawl
6. Burpee-jog
7. Superman-crawl
8. Apolo Ohno (2 is 1)-jog
9. Mike Tyson-jog
10. Air Squat-crawl
11. Inch Worm-jog
12. Alternating Side Squat-crawl
13. Diamond Merkin-jog
14. Imperial Walker-crawl
Ended with COA, NOA, CO
Six-Biff
PAX: Biff, Marmaduke, Carlton, Toolman, Quadzilla, Patch, Irish Springs, Dumpster Fire, Spokes
Blessed to lead these men this morning!
Spokes