Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 09/30/2023
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.
Homecoming Beatdown
Q-Spokes
Warmup Ruck directly into beatdown
Goal line 20 reps, 10yd 15 reps, 20yd 10 reps, 30yd 5 reps
1. Merkins-Lunge between sets
2. LBC-Murder Bunny between sets
3. Squat w/block-Rifle carry between sets
4. Mike Tyson-jog between sets
5. Window Washer-Murder Bunny between sets
6. Block Press-Farmer carry between sets
7. 20 Manmakers
8. Captain Morgan-Rifle Carry between sets
9. Mountain Climbers-Lunge between sets
10. Block Dips-Murder Bunny between sets
11. Superman-Jog between sets
12. Block Swings-Farmer Carry between sets
13. Block Curl-Rifle Carry between sets
14. Calf Raises-Farmer Carry between sets
15. Imperial Walkers-Rifle Carry between sets
Ended in COT
Spokes, Carlton, Fletcher, Felix, Quadzilla
Blessed and honored to lead the group of men this morning.