Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 09/16/2023
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.
Convergence: Stronger Together
Pick up the 6
Pax:
Nougat, Juice, Patch, Backdraft, Reload, Cinnamons- 6, Radar, Quadzilla, Stark, Biff, Sipe, Nails, John Denver, Speedo, Boo boo, Gas man, Cobra Commander, Tidwell, Gap, Romano, Beaker, Tucky, Lofty, Irish Springs, Carlton, Floppy, Mulcahy, Gracie, Nerf gun, Trojan, Simmons, Pinewood, Tigger, Huffy, Tarnish, Bambi, Yeast, Mayor, Jimmy dean, Cogsworth, TuPac, Flo, Meatloaf, The situation, Doubtfire, Felix, Marmaduke, Billy Madison, Silent Bob, Macho man, Bull- Q
Warmarama
* 20 SSH
* 10 Abe Vigota
* 10 Slow High knee stretch
* 10 arm circles (forward/reverse)
* 20 Burpees IC
Four sets of exercise per round, one set in cadence three sets on your own for 30 second timer.
Start at the 50 yard line
* Diamond Merkins IC
* Squats – 30 second timer
* Big Boys – 30 second timer
* Lat pulls – 30 second timer
Bear crawl to the 40 yard line
* Drop Squats IC
* No Cheat Merkins – 30 second timer
* LBC – 30 second timer
* Supermans – 30 second timer
Lunge walk to the 30 year line
30 second timer each
* Peter Parkers- 30 second timer
* Monkey Humpers- 30 second timer
* X factors – IC
* Air Presses – 30 second timer
Back pedal to the 20 yard line
30 second timer each
* Carolina Dry Docks IC
* Glute Bridges – 30 second timer
* Heel tap – 30 second timer
* Reverse Superman – 30 second timer
180 squat to the 10 your line
30 second timer each
* Alt Side Plank Merkins IC
* Calf Raises – 30 second timer
* Imperial walker – 30 second timer
* Swimmers – 30 second timer
Bear crawl to the end zone
200 m run. Half Lap. End at the other goal line
Repeato
Circle up at midfield
COT