Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 12/16/2023
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.
More Time Beatdown!
Q-Spokes
5 core principles, mission and credo
warmup
Goal line to 50 yard line. Run, crawl, lunge and twist squat between every 10 yard line. Complete 4,8, 12, 16, 20 reps at each line.
Merkin
Squat
Lt Dan
Big Boy
Mountain Climber
Alt Shoulder Tap
Burpee
Apolo Ohno
Mike Tyson. Diamond Merkin
Superman
Imperial Walker
Pickle Pounder
Burpee
6-Juice
COR, NOR, prayers & announcements
Spokes, Irish Springs, Tigger, Biff, Juice, Mongoose, Marmaduke, Quadzilla and FNG K2