Intro:
haven't Q'd for a while, and was going to mail it in with the F3 card deck, but then remembered there was a theme this month. "Swing" was difficult – only swerkins came to mind. Zook, our fearless AO Q suggested Swing as an acronym. For exercises starting with I, N or G I needed to do a deep dive into the Exicon.

Warm-o-rama: SSH "21" (no penalty for the inevitable mess up we experienced), WMH x 10, IW x 10, Abe Vigoda x 10, FAC x 10, RAC x 10, tempo merkins and squats x 10, then comfortable mosey around the AO to warm up our sprinting muscles.

ME: #1 sprint around the traffic circle and back, early finishers do 20 SC SSH, timer finishes when everyone has returned or the sprinters have completed their SSH's. Baseline time was 1:26.
#2 "SWING": 5 stations, doing 20 IC exercises with a group of 2-3 PAX at each station. First go-round: "S" was Swerkins, "W" was WWII, "I" was Imperial Walker Squats, "N" was "No Surrenders" (in cadence going down to both knees and then coming back up, one leg at a time), "G" was "Gas Pumps". Short mosey to shake out the lactic acid, then round #2 consisted of: Squats, Wide Merkins (Werkins), Iron Mikes, "Not-So-Lazy Boys" (reclined on 6 x 15 seconds, twist to R and hold for 15 seconds, then twist to L and hold for 15), "Gorilla Humpers" (wide-based gait Monkey Humpers). Mosey, then Round #3 was Pax choice of the two exercises at each of the 5 stations.
#3 Repeat of #1, with no penalty for not beating first time (but we crushed it at 1:11)

COT: 7/30 picnic at UNC's Farm. See Slack for deets.
Glad I stepped up today – haven't Q'd in a long while. Take opportunities to pitch in, both within F3 and in the wider community. Expertise is never a requirement, just a willingness to pitch in is how everything in our society gets accomplished. Aye!