BEVO AT DOUBLE DUTCH
QIC: Bevo
Date: 02/04/2021
PAX: Tigger, Toe Tag, Lace, Starfish
For starters, it was 25 degrees!!!! So I had respect for anyone who wakes up and walks out of their house into this weather and chooses to exercise!
Well 4 other dudes made that decision and I hoped I would not disappoint.
After introductions, we skipped SSHs and went straight to our ropes. (basically the same movement) The Eye of the Tiger was on (THIS IS MY PLUG TO MAKE THIS THE OFFICIAL AO THEME SONG) and we jumped for half the song. Then we stopped to do a little bit of other warm-a-rama.
THE THANG
I told the PAX that we had a song that was going to determine our next little exercise (something that most know is a calling card of mine) and we picked up our ropes in anticipation. The only rule for this was to jump with the tempo. And that tempo was aligned with Bohemian Rhapsody!! (Start of slow…VERY slow and then we picked up as the crescendo of the song hit and then slowed back down) This was somewhat part of the warmup, but the slow jumping was pretty darn exhausting that I must consider part of the workout in this BB.
Next I informed the PAX, while we did a slow jog around the tennis courts, that the next part would be a Work Out called ANNIE. Learn this as it will make another appearance soon.
50-40-30-20-10
Double-Unders & WW2s (Modification of Single-Unders and just double the counts…100-80-60-40-20)
This is for time! 50 DUs, then 50 WW2s, then 40 DUs, then 40 WW2s…etc until you are done. The Pax who attended were told to remember their time because I am on the Double Dutch Q calendar for March 11th and we will run it back to see how you have progresses. So if you would like to attend in March, grab a rope and do this at home for your base time. 🙂
After I had the group put down their ropes and we proceeded to do Plyometrics on the lines of the court.
- Lateral Single Leg Jumps
- Small Broad Jump over the line with chalk line targets.
- Bunny Hops Forward/Backward to the nets
- High Knees to net and back
- Butt Kickers to net and back
Then we took a lap at 60%, 2nd lap at 80% and 3rd lap around the court at JAIL BREAK!
Wrapped up with 4 minutes of Mary!!!!
GREAT MC, but you had to be there to get any of it. 🙂 Maybe next Thursday! COME ON OUT!
COT
Prayers for Starfishes Dad with patience
