Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 06/24/2023
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: Lofty
Started with the 5 core principles
1st set:
10 Merkins
10 Hand release Merkins
10 Burpees
30 Shoulder presses
20 dips on bleachers
Run stairs and back – plank until all PAX returns
2nd set:
6 sets of core selected by each PAX member
Run stairs and back – plank until all PAX returns
3rd set:
25 Squats
15 Lunges
15 Mountain Climbers
10 Triple Bears
15 Imperial Walkers
25 Calf Raises
Run stairs and back – plank until all PAX returns
Ended with COA, NOA, and COT
PAX: Irish Springs, Biff, Tool Man, Backdraft, Carlton, Lofty