December 19, 2025
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Thursday • December 19, 2025
Josh's Farewell
Tail Pipe, Acid Bath & Four Months in Ireland
Lifting
2,990 lbs
Pause Front Squats
3 @ 45 lbs
3 @ 45 lbs
3 @ 65 lbs
3 @ 65 lbs
Snatches
2 @ 65 lbs
2 @ 65 lbs
2 @ 65 lbs
2 @ 65 lbs
Snatch High Pulls
3 @ 85 lbs
3 @ 85 lbs
3 @ 0 lbs
Push Press
5 @ 65 lbs
5 @ 65 lbs
5 @ 65 lbs
5 @ 65 lbs
Partner WOD
Tail Pipe
6:12
3 Rounds:
• 250m Row
• Partner holds 53 lb kettlebell overhead (one arm)
Switch every round. The hold is where champions are made — or where your shoulder reminds you who's boss.
• 250m Row
• Partner holds 53 lb kettlebell overhead (one arm)
Switch every round. The hold is where champions are made — or where your shoulder reminds you who's boss.
Finisher
Acid Bath
6:12
For Time:
• 500m Ski Erg
• 500m Row
• 1000m Assault Bike
One round today. Sometimes we do three. Today wasn't that day.
• 500m Ski Erg
• 500m Row
• 1000m Assault Bike
One round today. Sometimes we do three. Today wasn't that day.
Acid Bath Leaderboard
Tom
6:12 (C2 Bike)
Ethan
6:18 (C2 Bike)
Jim
6:20
Josh
6:31
Rusty
6:36
Keith
6:37
The Circle Question
Josh ran his last circle before heading to Ireland for four months. His question cut straight to the heart: "Give one word that describes what the RRL has given you."
Community. Support. Health. Improvement. Friendship.
Six men, five words, one brotherhood. That's what 5am builds — not just stronger bodies, but something you can't measure in pounds or minutes. Something you carry with you whether you're in Chattanooga or halfway across the Atlantic.
Community. Support. Health. Improvement. Friendship.
Six men, five words, one brotherhood. That's what 5am builds — not just stronger bodies, but something you can't measure in pounds or minutes. Something you carry with you whether you're in Chattanooga or halfway across the Atlantic.
2025 Most Improved
ETHAN
Notes from the Floor
Weights still light but I'm feeling better. That's the update on the back — progress measured in small plates and patience.
The Tail Pipe is such a good format. Options for days: sandbag overhead, 135 lb barbell front rack, bottom of an overhead squat with light weight. Today we went with the 53 lb kettlebell overhead, one arm. Short sprint partner style that burns different when you're the one holding.
Still can't beat Lance Armstrong at the Acid Bath. Some records stand forever.
The Tail Pipe is such a good format. Options for days: sandbag overhead, 135 lb barbell front rack, bottom of an overhead squat with light weight. Today we went with the 53 lb kettlebell overhead, one arm. Short sprint partner style that burns different when you're the one holding.
Still can't beat Lance Armstrong at the Acid Bath. Some records stand forever.
Train With Us
Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and leaders who believe the day is won before the sun comes up. Want to join this brotherhood or drop in for a visit?
