Mule Camp (Bedford HS – Beat Down)

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Date(s) - 11/18/2023
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.

1 reply
  1. Ricky Bobby
    Ricky Bobby says:

    Weekend Motivation

    Q: Ricky Bobby

    Pax: Lofty, Irish Springs, Carlton, Spokes, Quadzilla, Fletcher, FNG (Chip), Felix, Crop Duster, Double Mint, Patch

    F3: Fitness, Fellowship, Faith

    5 core principles
    Always free
    Always outside
    Open to all men
    Led by members of the group in a rotating fashion
    Always ends in a circle of trust

    Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership

    Credo: leave no man behind, but leave no man where you find him

    We started with a warmup consisting of side straddle hops, Abe Vigodas, and chain breakers.

    We then did a ladder workout with 5 cones spaced out 10 yards each. The first exercise listed is the exercise we did at the cone, and the second listed is the method of transportation between cones. Rep counts were 0 at the first cone, 5 at the second, 10 at the 3rd, 15, 20, then we turned around at the last cone and went back down (15, 10, 5, 0). The exercises were:

    Mike Tyson – Bear Crawl
    Squat – lunge
    Big boy – imperial walker
    Superman pull back – 180 squat
    Burpee – jog
    Gas pump – crawl bear

    Ended with COR, NOR, COT

    6: Fletcher spoke on accountability

    Always a pleasure to lead


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