Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 10/22/2022
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.
CONVERGENCE
Weather: Dark but clear skies that gave way to sun by the end. Low 40’s
PAX: Catan, Tupac, Gadget, Shredder, Hannibal, Bull, Jake the Snake, Ozzie, Nails, Dirty, Glitch, Gap, The Situation, Gas Man, Rooster, Dory, Mulcahy, Mr. Clean, Juice, Quadzilla, Pollock, Rocko, Nerf Gun, Riggins, Lofty, Colonel, Poodle, Hedgehog, Irish Springs, Nougat, El Chapo, Beaker, Biff, Mayor, Sideshow, Cobra, Tigger, Deangelo,
Backdraft, Belding, Bambi, Flush, Trojan, Pinewood, Dauber, Pinewood.
Circled up at 0700 for the 5 CPs, credo and mission of F3. Did SSH in cadence as a simple warm up and then we all moseyed over to the field where we circled back up and counted off by 4’s. PAX rotated through 4 different stations every 10 minutes(ish)
THE THING
Station 1 (by Irish Springs):
10 Merkins
10 Imperial Walkers (2is1)
10 squats
10 monkey Humpers
10 Burpees
Run bleachers every other row.
Repeato
Station 2 (by Hedgehog):
11’s
Start at the goal line
10 Lt Dans….lunge to the 15 yd
1 HRM’s…..bear crawl back
9 Lt Dans…..lunge to the 15 yd
2 HRM’s…..bear crawl back, etc.
Station 3 (by Bull):
Rotate cadence work throughout all PAX in the group.
SSH
Burpees
Squats
Diamond Merkins
Flutter kicks
LBC
Mike Tysons
Station 4 (by Pinewood):
Starting at the goal line, sprint 15yds, do 10 Merkins, sprint back to the start and do mtn climbers until all PAX are back.
Sprint to the 30 yd line, do 15 merkins, sprint back and do mtn climbers while waiting.
Sprint to the 45 yd line and do 20 merkins, run back and mtn climbers while waiting
Repeat with the following:
LBCs x 15, 25, 35
Jump Squats x 10, 15, 20
BBSU x 10, 15, 20
Burpee x 3, 2, 1
Circled up around 0750 for the CoR, NoR. Bull was the 6 followed by the passing of the Nantan Torch by Belding. Frog 6 was the only announcement then ended in prayer. Moseyed back to the church for Q School.
Honor to lead – Pinewood out.