Mule Camp (Bedford HS – Beat Down)
Loading Map....
Date/Time
Date(s) - 10/05/2024
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.
Wright Brothers Beat Down
10/05/1902 Paiten for the Airplane was placed on this day
4 Stages of Flight
1. Building the Plane 2. Runway 3. Take Flight 4. Landing
Stage 1: BUILDING THE PLANE
15 yards / 15 reps with Blocks between each
1. Curls w/ block
~ Rifle Carry
2. Block Presses on back
~ Carry block one hand – rotate on way back
3. Squats
~ Carry in curl position
4. Man Makers
~ Lunge w/ or w/o block
5. Big Boys with block
~ Broad jump burpee – w/ or w/o block
6. Merkins – alternate side to side on block
~ Carry block
7. Rows – 15 per side
~ Lunge
8. Mike Tysons
~ Carry in curl position
9. Air Press
~ Jog
10. Gas Pumps
~ Rifle Carry
Stage 2: RUNWAY
Indian Run ½ mile
Stage 3: TAKE FLIGHT
Stairs – Partner up (1 runs – 1 stationary)
1. Pickle Pounder
2. Merkins
3. Dips
4. LBC
5. Froggies
6. Calf Raises
7. American Hammers
8. Imperial Walkers
9. Flutter kicks
10. Big Boys
Stage 4: Landing
Stretch for the last 5 minutes
~ Circle up everyone chooses a 15-count stretch
Attended:
2 pac
Tiger
Biff
Marbaduke
Irish Springs
Grains
Carelton