Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 03/18/2023
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.
Beautiful Cold Morning at Mule Camp
Joined by 5 HIM
Spokes, Biff, Irish Springs, Double Mint, Crop Duster, Patch
The Beatdown:
Welcome
5 Core principles, Credo, and liability statement
Mosey into the stadium on the track
Warm up:
Side Straddle Hop in cadence
Slow Windmill in Cadence
1 lap around the track
Beatdown:
On the Stadium Stairs
Up then down flight 1
15 Peter Parkers
>> Incline Merkin Flip Dip to next flight
Up then down flight 2
25 LBC
>> Incline Merkin Flip Dip to next flight
Up then down flight 3
15 LT dans
>> Incline Merkin Flip Dip to next flight
Up then down flight 4
20 Crunchy Frogs
>> Incline Merkin Flip Dip to next flight
Up then down Flight 5
20 Jump Squats
>> Incline Merkin Flip Dip to next flight
Up then down flight 6
30 heel touches 2:1
>> Incline Merkin Flip Dip to the next flight
Run the track and repeato
COT
great 6 by the birthday boy Spokes
announcements
Prayer
Always a pleasure