Running Round at The Ridge

Perfect Condotions > 77 low humidity
QIC: Stairmaster
AO: Beast Ridge
Date: 09/17/2018
PAX: Sidekick, Threeskin, Fast Lane, The Count, Peanuts, Jabooti, Early Bird 
Disclaimer delivered @ 5:30am:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up: Parking lot
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise 
-15 High Knee IC exercise 
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forwards 
-12 LB arm back
-15 SSH Ic exercise 
Indian Run half way down to parking lot in middle of the park. Did B.L.I.M.P s under the light post.
B. urpees x5
run down 30 yds & back
L. unges in cadence x10
bernie sanders down 30 yds & back
I. mperial walkers x15 in cadence
run down 30 yds & back
M. erkins x20 OYO
Bernie sanders down 30yds & back
P. lank jacks x25
Mosey to indoor soccer facility:
Wall sits 30 seconds > down hill x15 squats in cadence
Bear crawl up hill > 30 more sec. wall sits
Back down hill > x15 windmills
Duck walk back up hill >30 sec wall sit
Mosey back to parking lot for 5MOM:
LBC x20
6 inches 30 seconds
No Moleskin
Prayer Requests: Bob Gaskins >perseverance through cancer treatments
Those affected by Hurricane Florence