Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 02/25/2023
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: Lofty
Started with the 5 core principles and side straddle hop warmup
1st set (with block):
15 merkins
15 curls
15 shoulder press
15 kettle swings
2nd set (with block):
15 decline merkins
15 rows
10 lunges
15 calf raises
3rd set:
20 LBCs
20 Freddie Mercuries
20 American hammers
20 Klinger kicks
Before each set, a different PAX flipped a coin. If heads was flipped, a 200 yard jog was done between sets. If tails was flipped, it was a150 yard jog and 50 yard farmer’s carry with 2 blocks (PAX partnered up)
Repeated for 40 minutes
Ended with COA, NOA, and COT
PAX: Backdraft, Tigger, Deangelo, Biff, Irish Springs, Carlton, Lofty