Mule Camp (Bedford HS – Beat Down)

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Date(s) - 02/18/2023
7:00 am - 7:45 am

The Q:
Irish Springs

Bedford High School


Bedford, boot camp

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.

1 reply
  1. Spokes
    Spokes says:

    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


    PAX: Biff, Marmaduke, Carlton, Toolman, Quadzilla, Patch, Irish Springs, Dumpster Fire, Spokes

    Blessed to lead these men this morning!



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