Mule Camp (Bedford HS – Beat Down)

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Date(s) - 03/11/2023
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. Ed Altwies
    Ed Altwies says:

    Q: Spokes

    Double Nickels Beatdown!

    F3 Mission
    Started with 5 core principles
    F3 Credo

    Double Nickels Workout-3/11/23-Legs & Arms

    Warm up-400m jog

    5 stations set up on the football field-2 on the goal line and 3 on the 25yd line.

    Station 1
    Merkins & Squats
    Station 2
    Burpee & Calf Raises
    Station 3
    Alternating Side Lung (2 is 1) & Alternating Shoulder Taps (2 is 1)
    Station 4
    Mike Tyson & Apolo Ohno (2 is 1)
    Station 5
    Inch Worm & Monkey Humpers

    Divide the PAX by a count off one thru five. Then go to the station that matches your number. Begin with ten reps of each exercise listed at the station. Once you complete the required number of reps move on to the next station and complete the two exercises. Once you finish all 5 stations and ten exercises repeat around every station again decreasing the rep count by one each time until you get to one rep of each exercise on your last trip through the stations- Full completion equals 550 reps! Move at your own pace-you versus you.

    Ended with COA, NOA, COT

    PAX: Biff, Marmaduke, Carlton, Tool man, Irish Springs, Tigger, Chubbs, Rooster, Lofty, Chestnut, Beaker, Grains, Spokes

    Blessed to lead these men this morning!



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