March 20, 2026

Friday • March 20, 2026

Step Up to the 50

Lifting • Front Squats — 5 Sets

Front Squats — Building to 205 lbs

1 Rep @ 1351 Rep @ 1551 Rep @ 1551 Rep @ 1851 Rep @ 205

5 sets × 1 rep = 5 total reps • 835 lbs moved

Lifting • Hang Cleans — 4 Sets

Hang Cleans — Building to 175 lbs

2 Reps @ 1352 Reps @ 1552 Reps @ 1752 Reps @ 175

4 sets × 2 reps = 8 total reps • 1,280 lbs moved

Lifting • Clean Pulls — 3 Sets @ 225 LBS

Clean Pulls — 225 lbs Across

3 Reps @ 2253 Reps @ 2253 Reps @ 225

3 sets × 3 reps = 9 total reps • 2,025 lbs moved

Lifting • Jerk Press — 5 Sets @ 95 LBS

Jerk Press — 95 lbs Across

5 Reps @ 955 Reps @ 955 Reps @ 955 Reps @ 955 Reps @ 95

5 sets × 5 reps = 25 total reps • 2,375 lbs moved

Workout

The Magic 50

5 Rounds For Time • 50 lb Kettlebells • 7:07 Rx'd • WOD #3,582

• 5 Right Arm Kettlebell Snatches
• 5 Left Arm Kettlebell Snatches
• 5 Right Arm Kettlebell Swings
• 5 Left Arm Kettlebell Swings
• 10 Burpees

Classic workout from Ross Enamait • 150 total reps

Navy Standard Tests

Max Effort Push-ups — 2 Minutes

AMReps • Completed Rx'd • WOD #3,583

• Result: 117 Push-ups in 2:00

Max Effort Sit-ups — 2 Minutes

AMReps • Completed Rx'd • WOD #3,584

• Result: 65 Sit-ups in 2:00

The Brotherhood (8 Strong)

Tom • Will Ensign • Kyle Herron • Ethan Cohen • Whit Hunt • Will Hunt • Stan Watson • Alan Lebovitz

Friday morning at the Lounge started heavy. Front squats building to 205, hang cleans to 175, clean pulls at 225, and jerk press at 95 for volume. The kind of barbell session that gets your whole system dialed in before the real work starts. Eight of us on the floor with June and Moose keeping watch.

Then the deal. Ross Enamait's Magic 50. Five rounds of single arm kettlebell snatches, single arm swings, and burpees. A true test. I was going to run it with the 35s but the group wouldn't let me. With some encouragement from the brotherhood I stepped up to the 50 pound bells, which is the way it should be done. Thought I was going slow but came in at 7:07, which isn't too bad for the history. Still needs improvement, but that's the point.

We also knocked out the Navy Standard tests. Two-minute max push-ups and two-minute max sit-ups. Put up 117 on the push-ups and 65 on the sit-ups. Nothing flashy, just the standard. You either meet it or you don't.

That's the thing about this group. Nobody lets you take the easy road. You show up thinking you'll go lighter and the guys around you pull you up to where you're supposed to be. That's the whole deal right there.

Train With Us

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.

Email Us@tom_rowland

Red Rocket Lounge

Chattanooga, TN • 5AM