Q Switch for Murderhorn

Date: 2025-07-16 AO: the-maul Q: SweetWater PAX: war_eagle, super trooper, Franky, midriff, Odd Job, Melons FNGs: None COUNT: 7 WARMUP: run to movie theatre lot for SSH, IW, runners stretch and plank jacks THE THANG: Run across Elm and down murderhorn. On way down, Merkins and Mary at each stop. Run up to pool area and grab a picnic table. Step Ups, Jumps and Wall Sit. Run out to rock pile and grab lifting rock. Sumo Squats, Press and Tricep. Run to stop sign and back to rock. Thrusters, triceps then firemans carry to tree and back. Put rock back. Run down to stop sign and let Midriff take over Q. Pre planned. Run up Murderhorn 400M (Super Trooper not a fan of metric system) at race pace. Then recover run back down. Then 600M run at run pace. This ended at the top of the hill by movie theatre. From there, Q was handed back over to YHC where we closed out the session with bear crawls and curb jumps. Great work men. MARY: little ANNOUNCEMENTS: runs coming up, support midriff and Franky COT: be healthy and get your physicals done. super trooper