March 5, 2026
/Iron, Oars & the Ab Circle
- Row, 5,000 m
- 10 Burpees
- Round 1: Call an exercise, caller does 20 rollouts while group works
- Round 2: Speed round — max 10 of any ab exercise
- Rounds 3–6: Descending — 5, 4, 3, 2, 1 reps each
Good crew this morning. We hit the barbell work first — Sots press, overhead squats, power cleans. My wrist is coming around and I am able to put some real weight on the bar again. Felt good to be back under something heavier than an empty barbell.
The workout was simple on paper. Row 5,000 meters, then 10 burpees at the end. The burpees are there for the mental test — it is the last thing you want to do after pulling 5K on the rower, and that is exactly why we put them in. Matthew Nuar took the win today. Kim and Ethan finished strong right behind him.
We closed it out with the ab circle. Everyone calls an exercise, and while the group does that movement, the caller has to knock out 20 rollouts. Second round was a speed round, ten reps max per exercise, then we tapered it down — five, four, three, two, one. Great finisher to a great workout.
Kim wins the belt today for outstanding effort and beating us all on the rower. Unanimous decision. No debate needed.
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.
