Double Q – Double BB – Swift & Genesis

Double Q – Double BB – Swift & Genesis

Genesis
Donning their weight vests, One-Niner & General_ plowed through the metal murph.
1 mile run
300 two-handed kettlebell swings
200 kettlebell squats
100 kettlebell rows
1 mile run
Extra credit – Snatches & a few minutes of core work.
Takeaway – If you need a recommendation for a Christmas brew, these guys have some recommendations. Plus, One-Niner may or may not endorse drunken yard work.

REAL Swift
This week called for Sprints and there was no way I going to opt for mile repeats. Honestly, it’s because interval running, especially sprints is important to building speed, muscle and endurance. (For me, mile repeats would just turn into speed-single speed jogging.)

Sweet Bessie
1 mile-ish warm-up jog
Ceremonial warm-up drills
Sprint 400m / jog back to start
Sprint 300m / jog back to start
Sprint 200m / jog back to start
Sprint 100m / continue straight and run the Rushmore/Synchrony loop
Takeaway – Citgo and Valderama were the real speed demons. Those guys were keyed up and smoked the sprints. Madam Tussauds still has crazy speed. Goonie had to depart early, but made the most of his time. Paper Jam – a true runner kept his feet moving and insisted on taking the long way home to get some extra mileage.

SOAPBOX –
Hey all you runners, step up and sign up to Q. That includes bootcamps, too. F3 runs on volunteer leaders. Plus, a variety of Qs, workouts and routes is what make F3 unique.  It’s easy to find ideas for workouts and routes online, plus site Qs and vets can offer advice.