Tag: Fabuloso

Posted on

[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix

Posted on

[The Castle] Thruster Mountain

Date: 2026-07-11 AO: The Castle Q: Steely , PAX: Waymo (formerly Space Baby), UTAH, Dr. Brown Slip, Steely, Mr. Pancake, hambone, Fabuloso, Horizon, Butterfingers, Scoober, Aaron, named Rapid Rewards FNGs: 2 Aaron, named Rapid Rewards COUNT: 11 CONDITIONS: Warm and Muggy, began in the rain
WARMUP: None
THE THANG: Thruster Mountain 45 minute workout with Coupon Begin with one rep for the first minute increasing reps each minute until minute 23 then the decreasing reps begin back to 1 rep. Due to the Qs tardiness we only got to 21 reps and worked back down for a total of 441 Thrusters!
MARY: None
MOLESKINE: We got to about 10 when it began to suck!
ANNOUNCEMENTS: Check slack
COT: Continued prayers for our PAX
PLAYLIST: Classic Rock
Posted on

Tire Station Bootcamp

Date: 2026-07-07 AO: Tire Station Q: Tigger , PAX: Splitter, Cross-stitch, Mr. Pancake, Steely, Fabuloso, Tigger, Horizon, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Warm clear wet
WARMUP: Hip openers Hip closers Hamstring scoops Inch worms
THE THANG: F3
7min dead hang Squat hold when drop. Back to hang when squat fails
7min time cap 60M down and back 30 squat 120M down and back 20 squat 180M down and back 10 squat
EMOM push-up x4
7min cap 30,20,10 sit ups with same M runs
EMOM hand release push-up 30% less reps X4
7min cap 30,20,10 lunges 2:1 same M runs
MARY:
MOLESKINE:
ANNOUNCEMENTS: Forgot
COT:
PLAYLIST: Nature sounds and heavy breathing
Posted on

[The Castle] The Castle – Freedom 250 (or 300)

Date: 2026-07-04 AO: The Castle Q: hambone , PAX: Flipper, Pep, Juicy J, hambone, Fabuloso, Horizon, Makita (Anderson Fader) FNGs: None COUNT: 7 CONDITIONS: Summer Gloom–hazy, muggy, daunting. Horizon showed up guns-out, and Pep made a comment about him being good-looking or something #truthnugget
WARMUP: run. stop. warm-o-rama. I’m proud to announce that Juicy J did his first Hillbilly’s ever; I’m proud to spread North Country culture. Flipper had objections, though unstated, about 50 squats being “a warmup exercise”.
THE THANG: Dora-focused. Team up. 100 push ups, 200 squats, 300 sit ups. Run about .35 miles in between. Makita (Anderson Fader) started out with blazing speed, but I think the chatter with Juicy J slowed him down. If Mak ever shows up to coffee, we’ll help him with that stamina.
MARY: Finish with SITUPS. YHC gave the crew a warning to take a break, and Fabuloso kindly thanked YHC for such a proper warning before we closed out with some Mary. Pep said “WhUt’S tHE PoiNT? We’RE jUSt guNna gO uNtIL tIMe!” and in fact we did not. But we did bang out 50.
COT / MOLESKIN: Freedom isn’t free. We thank God for the small opportunity that we have to get a shot to live free. Rent is due everyday, and it starts with our health and fitness. May there be 250 more years for our country.
Posted on

[The Castle] Pre 4th of July party beat down. Ultimate football 🏈

Date: 2026-07-03 AO: The Castle Q: Dilbert , PAX: Flipper, Makita (Anderson Fader), Locksmith, Dilbert, Fabuloso, Chunks, Derivative, House money, Chief, John (all 2.0s) FNGs: None COUNT: 10 (2 HS boys joined half way) CONDITIONS: warm and humid
WARMUP: SSH & good mornings
THE THANG: 55 min of ultimate football When the ball dropped we did 5 merkins, switched to squats, then BBSU, back to squats
MARY: none
MOLESKINE: lots of laughter, dropped easy passes. Chief didn’t know Dilbert could jump that high, and trash talking
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: 90s and 2000s rock

Posted on

[The Castle] The Castle

Date: 2026-06-27 AO: The Castle Q: Cross-stitch , PAX: Waymo (formerly Space Baby), Pep, Barney, Cross-stitch, Dilbert, hambone, Locksmith, Fabuloso, Flipper, Horizon FNGs: None COUNT: 10 CONDITIONS: perfect
Warm-O – SSH x30 IC – Imperial Walkers x20 IC – Windmills x15 IC – Moroccan Night Clubs x20 IC – Merkins x10 OYO – Mosey to the workout
1996 Ladder Station 1 – Merkins: Start at 1 rep and increase by 1 each round (1, 2, 3…10). Run to station 2 – 9 Big Boys – 9 Carolina Dry Docks – 6 Burpees Run back to and station 1 and repeat until you finish 10 Merkins.
30 Years Around the World Station 1 – 30 Merkins – Bear Crawl to Station 2 Station 2 – 30 Squats – Lt. Dan to Station 3 Station 3 – 30 Big Boys – Crab Walk to Station 4 Station 4 – 30 lunges
Mary – Hello Dollies x30 IC – Flutter Kicks x30 IC – American Hammers x30 IC
Recover
ANNOUNCEMENTS: check slack
PLAYLIST: billboards top-100 from 1996
Posted on

Tire Suicide

Date: 2026-06-16 AO: Tire Station Q: Mr. Pancake , PAX: Horizon, Dilbert, Fabuloso, Steely, Locksmith, Mr. Pancake, One Wheel FNGs: None COUNT: 7 CONDITIONS: Gorgeous. Sunny, crisp, wet grass.
WARMUP: SSH Shoulder Circles Michael Phelps Good Mornings Mosey with Coupons
THE THANG: Tire Suicides 5 cones 5 rounds 1st cone = 1 rep Tire Flip (Must come back to come 1 after every other cone workout, à la a suicide drill in basketball)
2nd cone = 2 reps Alternate Coupon Merkin
3rd cone = 3 reps Coupon Shoulder Press
4th cone = 4 reps Coupon Kettle Bell Swing
5th cone = 5 reps Coupon Squats
MULTIPLY REPS BY THE ROUND!!!
Finish with Suicide Blockies for good measure
MARY: -WWI Sit-ups -Freddie Mercury (slow and controlled breath) -Flutter kicks -Side Plank swaps -High plank Low plank
MOLESKINE:
ANNOUNCEMENTS: -Check slack -Convergence
COT: -Prayers for Squatter/Stephanie -Butterfingers family pet -Horizon Daughter Wedding -Fabuloso Baby #2 arrival
PLAYLIST: Mr. Pancake forgot speaker
Posted on

Tire Station Bootcamp

Date: 2026-06-09 AO: Tire Station Q: Locksmith , PAX: Fabuloso, Horizon, Beary Queen – BQ, Cross-stitch, Dilbert, Steely, Locksmith, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Rain
WARMUP: Good Mornings & Arm Circles
THE THANG: Mosey SSH’s Squats Chinook squats Mosey 100 dips 100 Merks 100 Carolina Dry Docks 27 tire flips Recovery 27 tire flips Mosey Mixed stretches
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] The Castle

Date: 2026-06-06 AO: The Castle Q: Strutter , PAX: Fabuloso, Horizon, Pep, Chunks, Strutter, Flipper (Matthew), Dr. Brown Slip, Locksmith, Butterfingers FNGs: COUNT: 9 CONDITIONS: Amazing morning. WARMUP: Each of the following were 10 each IC. Side Straddle Peps Toy Soldiers Frankensteins Windmills Hillbillies THE THANG: The Men of the Northern District of Nashville (NDoN) took a tour of the Castle ground for a series of reasonable, and 1 unreasonable exercises. We began with 3 rounds of wall sits which included air presses, opposite ankle touches, and same side ankle touches all while maintaining our position. After the second set we took a small intermission for a round of Balls to the Wall. Our next round took place at the benches. Two rounds of dips and step ups dominate leg and nondominate leg sets were included. Round 3 took place at the picnic shelter. Rounds of inclined merkins and declined merkins. This is when the unreasonable stuff began. We stood in a line side by each for the Tunnel of Love. Round 4 to the playground. I gave the option for pull-ups or dead hangs. Round 5 we moseyed to the tennis court for a set of suicide runs. Round 6 to the bottom of the hill. Mahktar N’Deaye at the bottom with a sprint to the top of the hill. Squats at the top. 2X Back to Startex. MARY: 10 Flutterkicks IC 55 Least Beneficial Crunches IC MOLESKINE: Proud to be part of this group, and I’m excited to see it continue to grow. ANNOUNCEMENTS: CSAUP 50 Stairs on 7/11 COT: Squatter’s wife and family.
PLAYLIST:
Posted on

Tire Station Bootcamp

Date: 2026-05-26 AO: Tire Station Q: Locksmith , Cross-stitch PAX: Horizon, Butterfingers, Cross-stitch, Locksmith, Steely, Fabuloso, OneWheel- F3 Muletown FNGs: None COUNT: 6 CONDITIONS:70
WARMUP: 20 SSH 10 Arm Circles Both ways 20 Chinook Squats
THE THANG: 1 Mile Run
Teams of 3 merry-go-round of below: 3 X 15 Dips 3 X 15 Shoulder Taps 3 X 15 Merk’s
Tire Flip Half The Yard 60 Second Plank Tire Flip Remaining Yard
Mosey back to street and back to trail
Grandma’s Speed Walk (high swinging arms)
15 – Merk’s 15 – Shoulder Taps (each shoulder) 15 – American Hammers
Mosey to COT
Stretch (Misc.) 5 – Burps
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: