January 15, 2026
/Thursday Triplet
- 500m Row
- 21 Burpees
- 400m Run
Classic Thursday triplet — row, burpees, run. The kind of workout that doesn't need explanation. You see it, you know what's coming, you do it anyway.
I used to be a pretty decent runner but a string of injuries has set me back significantly. This year, I'm making a real effort to improve my running — not really in an attempt to be as fast as I once was, but more to not lose the ability to run altogether. I'm a firm believer in "Use it or lose it."
Today, I surprised myself by winning the chain in a running workout. However, I know that the only reason I did was because the workout had some burpees which are probably my best thing. I would get behind on the row, catch up and get slightly ahead on the burpees, and then get passed on the run... at least on the first two rounds. I managed to hang on and come in first today which made me feel pretty good about running again.
Pause back squats to start the day. Four sets of three at 135, holding at the bottom for a three-count. Light weight but the pause changes everything. Forces you to stay tight, stay engaged, can't bounce out of the bottom. Good for position, good for strength, humbling for the ego.
Drop snatches are all about speed under the bar. Five sets of five at 75 pounds. Drop, catch, stand. Fast elbows, aggressive turnover. Then regular snatches and strict snatch press to finish the lifting. Nothing heavy today, just movement quality.
The workout itself — 500 meters on the rower, 21 burpees, 400 meter run, three times through. First round feels manageable. Second round the burpees start to bite. Third round is just survival. 18:32 total. Not blazing fast, not slow, just honest work. But honest work that got me the chain in a workout with running, and that's progress I'll take any day.
Seven guys showed up on a Thursday morning to row, burpee, and run. Sometimes the simple workouts teach you the most about where you are and where you need to go. Today taught me that maybe my running isn't completely gone — it just needs more attention. Use it or lose 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.
