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Fountainhead + #Amble – Mercy = Dixie Mile

It was a sticky, wet gloom from overnight thunderstorms as 7 pax gathered at KBC parking lot for Fountainhead’s virgin solo Q. Many of the pax, still sore from Saturday’s Murph, likely wished for another comfortable amble around the lakes…they were disappointed as Fountainhead went back to his high school track roots for a comprehensive sprint workout at Crayton Middle School.

Conditions: 73 Degrees, 105% Humidity (Robber literally choked on the “air”…twice)

The Thang:

1/2 Mile warm up run from KBC to Crayton Middle School (aka CMS)

DixieMilePattern

Dixie Mile: (see photo for clarification and click on it to see the large clear version if needed)
55 yard sprint across endzone, 115 yard diagonal recovery jog flag pattern, 55 yard sprint across opposite endzone, 115 yard flag recover (back to original corner, X Pattern)

100 yard sprint down sideline, 55 yard recover across far endzone, 100 yard sprint opposite sideline, 55 yard recover across near endzone (again, back to original corner, Square Pattern)

115 yard diagonal flag pattern sprint, 100 yard far sideline recover, 115 yard diagonal flag sprint, 100 yard recover (back to original corner, peak of pyramid, again an X pattern)

100 yard sprint down sideline, 55 yard recover across far endzone, 100 yard sprint opposite sideline, 55 yard recover on near endzone

55 yard sprint across endzone, 115 yard recover flag pattern, 55 yard sprint across opposite endzone, 115 yard flag recover

Total Sprint: 850 yards
Total Recover/Jog: 970 yards
Total Dixie: 1820 yards or 1 Mile and change

King of the Hill X 5 (25 yard sprint up the CMS football field hill (~40 degrees) with downhill walk recover)
-My google math tells me that a 40 degree incline equals a 83.9% grade but I’m not sure about this…

400 meter parking lot loop (jog)

Stairs: Up set of 16 Stairs, Sprint 60 yards, up 16 Stairs then jog all back down (All X 2)

1/2 Mile Cool down from CMS to KBC

COT
Ball of Man closed out by Mission

Moleskin:

– T-claps to Fountainhead for his first solo Q. The workout was well thought out and flowed smoothly. #natural

– Still time to sign up for the Mud Run. Talk to Sway tomorrow at the boot camp workout.

– We have confirmed that the Governor’s Cup Half Marathon is on the same day as the Spartan Beast (Nov. 9) so my earlier talk of some potentially doing both is out the window. I stand by the GC as being an excellent goal for pax to put out there. FIVE months to train, and slim down if needed, and every opportunity to do both through F3. No excuses.

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