Always 70 and Sunny
Always 70 and Sunny

Upchuck’s Hair Styling Tips


A little bit of mumble chatter to get things going and then a long stroll down to Trinity for COP. Don Quixote, Helicopters, Imperial Walkers, and SSH to start us off.

Dora 1,2,3 – 100 Carolina Drydocks, 200 Monkey Humpers, 300 Flutter Kicks while the other partner runs the long straightaway to the road and back.

Mosey around back for Triple Check. Partner 1 runs the small back parking lot while partners 2 and 3 do Plerkins.

Pick up Rock Creek and jog up to Marv’s. 10 HRM in his honor. Down the road to Westham for 20 Jump Squats. Down the road a little further for 30 4-count American Hammers and then finish up a Lindsey with 12 Boo-Yah Merkins. Jog it back to the AO.

3×20 PLTs to work those abs. Off the to benches for Two sets of 20 dips. Then time for Mary – Rosalitas, Hello Dollies, Flutter Kicks, LBCs, and Alabama Prom Dates.

YHC took us out.

Time to Taper,



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  1. Nice work Lockjaw. It was great to partner with everyone this morning. Offshore and Handshake were pushing it on the sprints today. Then occasionally Upchuck would challenge them with some sort of tortoise and hare reference.

  2. Keep those wings flying, boys. F3 is about You Being You.

    Great to stop at Marv’s. Hope he’s back soon.