We close out 2017 with a member who is one of our hardest working athletes at our box! We are happy to announce FERNANDO QUINONES as December's Spotlight Athlete of the Month!

In our CrossFit world, his age puts him in the masters division, but his wheelhouse of gymnastic skills and his unrelenting will to hit those big lifts would make you think you were looking at someone in his twenties. It is not unusual to hear of Nando working out at the base gym during lunch and then again at Drop Box's afternoon and evening classes. A lifelong athlete, Nando knows how important hard work is to excelling in a sport. Most importantly, Nando is very supportive of his fellow members. He is the first one to throw you a high five when you finish first and the last one to cheer you on when you don't.

Nando has served our country for 18 and half years and is a Senior Chief Petty Officer in the United States Navy. He holds a Bachelors Degree in TV and Radio Communication from the University of Puerto Rico and a Masters Degree in Human Resources and Development from Webster University. When he's not killing workouts, you can find him spending quality time with family in Puerto Rico or with his mini me 8 yo twins Camilla and Marcell.

The Q & A format and all the questions were uniquely chosen by Nando himself... Enjoy!

Ay Dios mio!!!!!!! I can’t believe this. I am honored, astounded, and thrilled to be selected as December Athlete of the Month. It is an incredible honor to be recognized by an amazing DBCF FAMILIA...... There are so many great individuals that deserve to be recognized and I am beyond words.......... Thank you for letting me share my story........

Well, most of you know me to certain extent. However, I like to do things differently so here we go...

State your Name and/or Nickname please:

Fernando Juan Quiñones-Pérez, Moña, "Q", Senior, Nando

Quote or words to live by?

“Anytime you have an opportunity to make a difference in this world and you don’t, then you are wasting your time on Earth.” -Roberto Clemente Walker

"Challenge yourself everyday, be better than yesterday and leave your Ego at the door"

What is your fitness background?

I played different sports growing up such as baseball, softball, boxing (ran 6 miles to the gym to get myself a nice whooping), track and field, basketball, volleyball (too damn short for those two), and surfing. However, I do owe baseball and softball a lot. It gave me the opportunity to receive a full scholarship to attend the University of Puerto Rico Arecibo and earn my degree. So the gym life was ingrained in me at an early age.

How long have you been CrossFitting?

I started CrossFit while stationed in Guam around 2013. However, I did start something similar to Crossfit while stationed with the Navy Elite Force (HPP). I do love working out, but Globo Gym was so boring and you did not have that sense of community. A friend of mine was going to Crossfit Latte Stone (CFLS) and I decided to give it a try and drink the Kool Aid even when I did not HAVE AN IDEA what I was getting myself into. Squats, what is that? Love at first sight!!!!!!!

Take us back to your first day of CrossFit, how did you feel? How do you compare it to workouts today?

My first CrossFitting day was at CFLS and that is when I met Cindy. Ohhh, she was so adorable!!!! 5 Pull ups (strict), 10 pushups, and 15 Air Squats. I thought I was in great shape, but I died. I did accept the challenge to learn one new skill every time I showed up. Workouts today are more complex and heavier!!!!! I do have a long way to go to reach my fitness goals, but I’ve come a long way so far.

What’s your favorite part of Drop Box CrossFit?

Everything!!!!!!! The positive vibes, smiles, the dedication of every Athlete and the encouragement. It has being an amazing ride since day 1 in February 2015. The way "G" greeted me and the looks I received. The Coaches!!!! You guys are so, so, so, so great, your patience to teach us different ways and every single one of you challenged me to be a better Athlete. But most importantly, "La Familia", you guys/gals inspire me in a different way. I do look forward to WOD, talk, share ideas with every single one of you on a daily basis (Not on Sundays)......

Current Training Goals/PRs?

I am almost at a 100%. It has being a difficult year as I am aging and injuries are happening more often. Here are some goals - I want to be able to snatch 185 lbs (I am allow to dream), clean and jerk 225 lbs, back squat 300 lbs and do 50 pull ups unbroken. I am not anywhere close to those numbers right now, (some of them) - I need a miracle!!!!!!!

Current PRs:

Snatch: 150 lbs
Clean & Jerk: 215 lbs
Back Squat: 280 lbs
Deadlift: 365 lbs

What advice do you have for folks just starting out in CrossFit?

Stay focus! Keep grinding!!!! Most of us are terrible at CrossFit when we first start and I truly believe that’s kind of the point. The simple workouts seem impossible your first month. You’ll end up scaling the workout and struggle through it. That is ok, we all have done it, even the Games Athletes. You’'ll be sore in places that you didn’t think could be sore and eventually you end up doing the WODs as written by our amazing coaching staff. Then, you’ll surprise yourself with what you can do. Hint; just show up, set goals, and work on your weaknesses. We all have them and you will get better every day!!! Become a better version of yourself everyday!!!!! Look up to someone and learn from everyone.......

What about your Crossfit Athletes crush?

Of course I do, Chris Spealler is my male Icon.... 7 Time Crossfit Game Athlete, Spirit of the Games Winner & Peoples Champion (It is not The Rock anymore).

Brazilian super beauty Carolinne Hobo, Team Moema - Phenomenal

"Nao Importa quantos treinos

Voce Ja Tenha Feito

Quanto ainda pode aguentar

Nao, voce Nao esta aqui

Perdendo o seu tempo

Esqueca a dor ela E passageira

E Vai la buscar sua recompensa

Porque hoje o dia vai ser diferente"

Who is your Gym crush?

This is a difficult question, but I have to say Mr. Scott (I would love to show up to the box and work out at the age of 70) and everybody's favorite April (girl stop getting PR's, nahhhhh I know we will see you at the Regionals soon).

What is your cheat meal go to?

There are so many, food is so delicious and we have different options. I can't say NO to the Puerto Rican "Sabrosuras" temptations. I don't eat a lot of fried food. But come on, have you ever tried an Alcapurria? (fritter made of green bananas and stuffed with meat), Shrimp, Chapin (Fish) & Lobster Empanadas, Cuajito (Hog Maw) with tostones, Lechon (Pork), and Morcilla (blood sausage). I really want to say pizza, but that’s way too easy. Can't wait to go to Puerto Rico for New Years........ Diet, what diet???

Tell us about a moment you felt most proud of yourself during a workout.

Anytime we have a workout that includes heavy squatting, I’m proud of myself if I can get through it because it takes a toll on my tiny legs. I’m hoping one day, I can squat heavier............

(Gainz)

If you could create a WOD and name it for yourself, what would it be?

21-15-9 squat cleans (135), ring muscle ups and run 400 meters between sets.

What are your hobbies, interests and/or talents outside of CrossFit?

I do love spending time with my kids, Traveling, watching baseball games, drinking beer, skydiving and playing dominoes just to name a few.

Tell us something we don’t know about you

Why I do work out? My response should go like this: To feel better, to look fabulous, some gainz or maybe to stay healthy. That is so easy, nice and dandy. Well, I do have two reasons, the first and main one is to last/live longer for my little ones. I know it is not guaranteed, but at least I am doing my best and it will give me the opportunity to play, chase, and have fun with Camilla and Marcell, my lovely 8 year old twins .

The second one is a promise that I made a long time ago once I served as a volunteer in a unique summer camp. We are so fortunate in so many ways and we forget about it. In a small town of Puerto Rico, a young summer camper is experiencing a thrill familiar to outdoor enthusiasts everywhere. He just got in the pool for the first time ever. It might sound like a typical experience, but this camper has muscular dystrophy. We all know what that entails, it's a muscular condition in which your muscles progressively weaken. He's spending a week at a camp run by amazing people and this camp offers the chance to bond with peers, try activities that might normally present accessibility barriers and connect one-on-one with a volunteer camp counselor who provides care and friendship throughout the week. It is a week full of great memories and experiences but most importantly meeting phenomenal individuals. That is the reason why I work out, I do it for them, I do it for Keishla, Joslin, Noel, Pedro, Rosa, Pepo, Leslie and so many other amazing individuals that will do anything just to try that.

They watch my steps while I run, they motivate me to make that lift, they inspire me to get better, when I am down they cheer me on!!!!! To Camp Arawak and Sin Paredes YOU GUYS ARE THE BEST!!!!!!! Thank you for the best experience ever and every workout it is dedicated for you all.......

Los veo en el Box

Pura Vida!!!!!!

Nando

Team Grit 2016, Team Good Hair:  Rah, Mike, Me & Daniel — Team Grit 2016, Team Good Hair: Rah, Mike, Me & Daniel

Kilo Crushfest 2016, PR! — Kilo Crushfest 2016, PR!

Gangs of the Mid-Atlantic 2017, Kinda Bald Kinda Boujee: Mike, me, G & Art

2016 First Spartan with fellow DBCF member, Gil

Sky diving in Australia (one of my hobbies or adventures)

Fernando Quinones- December Spotlight Athlete of the Month