January 9, 2026
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The video above came from an email from Shutterfly for some reason. The RRL has been operating for more than 15 years. It is crazy how fast time has flown by and how much work has gotten done in the garage and the driveway. We look very young in this video. Good times! For those in the video that are no longer coming in the mornings…COME BACK!
Friday McCartney
- 2000m Row
- 14 Dumbbell Thrusters (50 lbs)
- 34 Kettlebell Swings (70 lbs)
- 484 Double Unders
- 108 Burpees
- 2000m Row
- 18 Deadlifts (225 lbs)
Weights are going back up. The injury is better but I'm being careful with my left hamstring. Back squats at 185 feeling solid, snatch complex staying light at 75 to focus on movement quality.
McCartney is one of those workouts that looks reasonable on paper until you start adding up the reps. 4000 meters of rowing, 484 double unders, 108 burpees — that's a lot of work to share even with a team.
Went a little light today to protect our hamstrings from yesterday's sprints. Rusty, Ethan and I took on Will H, Alan, Steen and Keith. Four versus three but we had the age advantage — or maybe that's a disadvantage on a workout like this.
Good movement, light weight on a Friday. That's how you close out a training week when you're nursing something. Smart today means strong tomorrow. The hamstring held up, the team pushed through, and we're ready for the weekend.
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.
