Mule Camp (Bedford HS – Beat Down)

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Date(s) - 05/06/2023
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.

2 replies
  1. Anonymous
    Anonymous says:

    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!

  2. Anonymous
    Anonymous says:

    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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