Mule Camp (Bedford HS – Beat Down)

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Date(s) - 01/13/2024
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. Doug Mallette
    Doug Mallette says:

    Yes Man comes to Bedford
    Q: Nougat
    Pax: Nougat, Irish Springs, Fletcher, Rolland, Marmaduke, Quadzilla, Felix, Elon, Carlton

    5 Core Principles
    Mission – Plant grow and serve
    Credo – Leave no man behind
    Disclaimer: not trained, don’t know your injuries

    Preface: Mention movie Yes Man. Life is about stepping outside of your comfort zone, saying yes to opportunities, trying new things, push away negativity
    Goal: to beat the cold, but to also physically and mentally push you

    Yes Man Workout – quick pace, PT, push yourself
    – have a set workout
    – Explain easy part
    – Post it all Pre Blast
    – Note: YHC is giving you the framework and will keep us on plan/time/modifications
    – Rotating, each guy gets to pick how to make each part harder/more intense
    – What do you need to work on? What exercise do you hate? LETS DO IT
    – Say YES – after the Pax sets the up button/intensity

    10 Absolutions *
    10 Merkins IC **
    10 Burpees IC
    20 Rotating Squat
    10 X factors 2:1 IC
    10 SSH IC*
    10 Jump Squats IC
    20 yd Lunge Walk*
    10 Captain Thors (1 BB to 4 Hammers)*
    10 Lt Dans
    10 Stump Huggers IC
    20 yard Bear Crawl*
    10 BBs*
    10 Plank Jack ST IC
    10 Diamond Merkins
    20 yards Karaoke
    10 Horsey Ups**
    20 Imperial Walkers (2:1)*
    20 LBCs*
    10 Squats IC**
    20 Mountain Climbers (2:1)*
    10 Broad Jumps
    20 Klinger Kicks IC**
    10 Bonnie Blairs IC
    10 Gas Pumps
    10 Mike Tysons
    10 second Plank Hold (x each Pax)*
    20 yard High Knees
    10 Crunchy Frogs IC*
    10 Jack Web
    Run Lap **
    20 yard Duck Walk
    10 BDE Burpees*
    10 Kraken Burpees*

    COR (9)
    6: Marmaduke
    Announcements: Winter Challenge, Bedford Saturday Bible Study
    Prayer Intentions: Health Care Workers/First Responders/Military, Pax going through challenges

    Always an honor to Lead!


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