Mule Camp (Bedford HS – Beat Down)
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Date/Time
Date(s) - 12/14/2024
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.
7 men came out for the AI beatdown
Carlton, Irish Springs, Fletcher, Grains, Patch, Marmaduke, Tigger
Credo
5 core principles
Disclaimer
Warm-Up
SSH (Side-Straddle Hops) – 15 IC
Windmills – 15 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Arm Circles – 15 IC
Workout
Perform the following circuit 4 times, with 1 400m run between each round.
Merkins (Push-Ups) – 15 4 count cadence
Squats – 15 4 count cadence
LBCs 15 4 count cadence
Lunges – 15 4 count cadence
Burpees – 10 6 count cadence
Freddie Mercurys – 15 4 count cadence
Carolina Dry Docks – 15 down count
Monkey Humpers – 15 4 count cadence
American Hammers – 15 4 count cadence
Mountain Climbers – 15 4 count cadence
Count-o-Rama
COT