December 29 2025
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Monday Triple Intervals
- • 500m Ski Erg
- • 20 Toes-to-Bar
- • 500m Run
- • 20 Chest-to-Bar Pull-ups
- • 1 Deadlift + 1 Hang Squat Clean + 1 Shoulder-to-Overhead
- • 20 GHD Sit-ups
Dogs: Moose & Evie
Builder killed it today. Lapped us all on the intervals like we were standing still. Some mornings you're the hammer, some mornings you're the nail. Today Builder was the only hammer in a room full of nails. Very impressive performance — earned that belt.
Three-part interval workout — 15 total rounds of suffering. Each part gets 5 rounds with 1:30 rest between. Your engine on the ski and run, your gymnastics on the T2B and C2B, your strength on the complex. The 1:30 rest is just enough to question why you started but not enough to actually recover.
I'm getting better and healing up. Weights are going up a bit. Back squats at 135, hang cleans moving from 95 to 115. Small victories on the road back. Movement is medicine, and every session proves it.
The Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and community leaders who show up before the sun to get better. Drop in for a visit or join the brotherhood.
