Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 05/06/2023
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.
Kentucky Derby Ruck
Started with 5 core principles and got to rucking.
Rucked around white park and indian creek. got 3.7 miles.
Ended with COA, NOA< COT, Prayer
Pax: Riggins, Quadzilla, Biff, Lofty, Carlton, Spokes, Irish Springs
Always an Honor to Lead!
Q: Irish Springs
Derby Day Beatdown
Started with 5 Core Principles, Credio, SSH, Windmills
Tabata style beat down with a quarter mile race in between sets.
There was 9 stations set up. Pax performed each station for 45 seconds while the clock ran. When the clock rang, pax would have 15 seconds to move to next station until that station would begin.
Station 1: Pulls
Station 2: Curls w/ block
Station 3: Squats w/ 60 lb coupon
Station 4: Merkins
Station 5: Mike Tysons
Station 6: Shoulder Press with block
Station 7: LBC’s
Station 8: Big Boys
Station 9: Klinger Kicks
Once everyone completed each station. Pax sprinted 1/4 mile around track.
Pax completed 3 rounds.
Ended with COA, NOA, COT, Prayer
Pax: Tigger, Marmaduke, Biff, Chef Boyardee (FNG), Carlton, Lofty, Quadzilla, Tool Man, Irish Springs
Always an honor to Lead!
Irish Springs
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