Tag: Fabuloso

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Tire Station Bootcamp

Date: 2026-08-18 AO: Tire Station Q: Locksmith , PAX: Horizon, Tigger, Locksmith, Cross-stitch, Fabuloso, Happy Trees, Harassing Walkers FNGs: 1 Harassing Walkers COUNT: 6 CONDITIONS: B-E-A-utiful
WARMUP:Stretching
THE THANG:
Mosey till Q is tired followed by Carolina Dry docks, Merks, and repeat. Tire flips from pile to pipe with merks and Carolina dry docks in between.
Got a chinook squat / dip in there somewhere.
Closed with 6” leg lift, American Hammers, LBC’s to completion.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Butterfingers and pro hockey, Babies, and the send off of fellow F3. Rumor – Send off at Iron giant tomorrow….
PLAYLIST: Morning nature

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[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…
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[The Castle] The Castle

Date: 2026-08-08 AO: The Castle Q: Strutter , PAX: Pep, Fabuloso, Makita, Flipper, Steely, Butterfingers, Mr. Pancake, Locksmith, Hipster, Dr. Brown Slip, Strutter, hambone, Horizon, Barney, Dilbert, Louis DeMarco now Six-Shooter FNGs: 1 Louis DeMarco now Six-Shooter COUNT: 16 CONDITIONS: Balmy WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-08-04 AO: Tire Station Q: Cross-stitch , PAX: Fabuloso, Horizon, Butterfingers, Tigger, Steely, Cross-stitch, Happy Trees FNGs: None COUNT: 7 Tire-Station warmo 1. Micheal Phelps 2. Willie mays hays 3. Good mornings 4. 88 Side straddle hops
Pick tire – ruck march theme set tire down every now and then – Dips x 1 set failure – Merkins x 1 set failure – Squats x 44 – Lunges – don’t know how many we did
– plank
Mary go round – ring toss (depends on people and size of tire)
– plank
– Overhead toss depending on size and time – partner down and back. Optional – If not overhead, we will do flips down and back partner trading out
Mary 1. LBC 2. Flutter kicks 3. plank
MOLESKINE: Great ideas aren’t always great, sometimes without rehearsals, the logistics don’t work out. Listen to the people around you, you aren’t always right. Don’t hurt Tigger , we love him.
Tires are heavier than they look, and when carrying them size does matter.
ANNOUNCEMENTS:
COT: praise and prayer for Fabuloso for having a little baby
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[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

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[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
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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
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[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.
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[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

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[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