Mule Camp (Bedford HS – Beat Down)
Loading Map....
Date/Time
Date(s) - 11/18/2023
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.
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