Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 03/11/2023
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
Double Nickels Beatdown!
F3 Mission
Started with 5 core principles
F3 Credo
Double Nickels Workout-3/11/23-Legs & Arms
Warm up-400m jog
Beatdown
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
Six-Chubs
PAX: Biff, Marmaduke, Carlton, Tool man, Irish Springs, Tigger, Chubbs, Rooster, Lofty, Chestnut, Beaker, Grains, Spokes
Blessed to lead these men this morning!
Spokes