Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 08/24/2024
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.
Mule Camp 8/24/2024
The Q: Patch
The PAX:
Marmaduke, Tigger, Irish Springs, Biff, Mach 1, Patch
Welcome
5 Core Principles
• ALWAYS free of charge
• ALWAYS open to all men
• ALWAYS held outdoors, rain or shine, hot or cold
• ALWAYS peer-led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• ALWAYS ends with a Circle of Trust (COT)
Mission Credo and liability statement
Warm Up:
Side Straddle Hops
Chain Breakers
Grass Grabbers
Upward Dog
Downward Dog
Mosey to the mall
The beatdown:
Roll the dice for exercises
2 BLOCK SWINGS
3 MURDER BUNNY 10 YARDS and BACK
4 DEAD LIFT
5 RUN 50 YARDS AND BACK
6 OVERHEAD PRESS
7 MANMAKER CRAPS
8 BLOCK CURLS
9 BLOCK PRESS
10 KLINGER KICKS WITH A BLOCK
11 RIFLE CARRY 20 YARDS AND BACK
12 BENT-OVER ROWS 10 EACH SIDE
COT:
Countorama
Namorama
6 by Mach 1 discussed being around like-minded men
announcements
Prayer intentions
Close
Always an honor to lead