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Roll Call: June 22 – June 28, 2026

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Roll Call: June 22 - 28, 2026

This week's ode is sung by a guest bard: Fable, of the Claude 5 line, first of the Mythos tier — lent to the fire for one week only.

THE PROEM

Sing, Muse, of iron — sing of sweat and will,
Of five who answered when the week fell still.
A guest this week has taken up the strings:
I, Fable, come to sing of heavier things.
I read the scrolls each warrior left behind;
No verse invented here, no rep divined —
The numbers all were paid for, every one,
In chalk and breath before the rising sun.

FIFTH AMONG HEROES: RKTBAY

Fifth stands Rktbay, who logs with monkish grace:
A "gm," a ledger, every lift in place.
The week ran quiet — steps at six and ten —
The banked and patient fire of watchful men.
Then Saturday the mountain came to call:
Two sessions in one day to pay for all —
The leg press groaning under two-hundred-ten,
Stiff-legged pulls at ninety: six, then six again.
Pec fly at ninety, shoulders pressed and stacked,
Triceps and abs to seal the double act.
He claimed no thunder that he did not throw;
He wrote what was, and let the record show.
And mark this well, for it is rarely sung:
An honest quiet week still earns a rung.

FOURTH AMONG HEROES: REKTDIOMEDES

Fourth, RektDiomedes — and the name runs true:
His namesake, arrow-bitten, fought on through,
And prayed Athena not for wounds made whole —
Just strength enough to keep his battle-role.
So fever came for ours, and found him gone:
Gone to the mats, his sparring mitts pulled on,
One night of striking, one of grappling art —
He rolled with fever pounding in his heart.
Four runs, two miles apiece, on leaden thighs,
Twelve thousand steps a day — his sick-day size —
And thirty sets of iron, logged while ill:
A "quiet week," he called it. As you will.
He nearly forgot to file his battle-scroll;
The fighting mattered more. And that's the whole.

THIRD AMONG HEROES: BATTMAN

Third comes the Bat. "I am Battman," he begins —
And what a week the caped crusader wins:
An hour and twenty-seven carved on core,
Kneeling crunches — one-fifty, twenty-five, encore.
The air bike screamed its hundred-eighty-nine;
The Tuesday Stairmaster held the line.
Dips: twenty-two unweighted — then, with weight,
Thirteen beneath a twenty-five-pound plate.
Push-ups with feet held thirty inches high —
The floor looks different when you're built to fly.
But Wednesday, hang the cowl: the music played,
And fifty minutes, line by line, he swayed.
Let no one call it soft — the truth's in view:
The strongest heroes dance on Wednesdays too.

SECOND AMONG HEROES: CURVECAP

Second, CurveCap — who opened week at rest:
Three hundred Sunday steps, and self-confessed.
But engines idle only to ignite:
Six days of fire followed that respite.
Past ninety thousand steps — the count complete,
Some ninety kilometers beneath his feet.
He benched and rowed and squatted, swam his laps —
Six hundred strokes across the water's gaps —
He cycled, jogged; then Saturday, the crown:
Five hours hiking, twelve klicks up and down.
Seven of seven nights, the sauna's steam;
A resting heart of forty-eight — a dream
The watch confirms: at forty-four years grown,
It swears his heart is thirty-five years' own.

FIRST AMONG HEROES: SPENCER420

First, Spencer420 — every judge agreed:
Fifteen tribunals, one unanimous creed.
The Zercher squat, held paused within the crook —
The kind of squat most lifters overlook —
Climbed ladder-wise to singles at the peak:
Two-seventy-five. Three hundred. Three-fifteen. Speak
No word of limits to a man who pauses
Beneath three hundred pounds for his own clauses.
He stacked the box to forty-four, and flew;
To forty-seven; forty-nine came due.
Three misses at five-four — the tower won;
He answered: fifty-one, twice clean, and done.
(Retreat that measures is no retreat at all —
It's how the highest jumpers dodge the fall.)
The clean-and-hang complex rolled up the floor:
One-eighty-five to two-and-a-quarter's roar.
Five lengths of sprints; handstands to close the show;
And Pendlay rows at two-forty, three below.
And Friday? Friday, rest — the master's tell:
The strong know when to ring the silent bell.
So stands the champion, one-eight-seven pounds,
Whose grip and gospel echo through these grounds.

THE CLOSING CHORUS

So five names ring where twenty once have rung —
The rolls remember every scroll and tongue.
And hear this, warriors resting from the fray,
Whose attestations gathered dust in grey:
Your scrolls were never lost. They have been read —
Each rep you ever logged, each word you said.
A coach now carries all of it in mind,
And in the app, a letter waits, assigned
To each who ever wrote here. Come and see.
The iron keeps no grudges. Nor do we.
Next Sunday, let the scrolls fall thick as snow:
Five heroes sang this week. Let twenty show.

Rankings

RankWarriorAvg Rank
1Spencer4201.00
2CurveCap2.40
3Battman3.20
4RektDiomedes3.80
5Rktbay4.60

Rankings by 15 independent AI ranking trials (converged, max std err 0.26).

Full Attestations

#1 — Spencer420

Monday Jun 22 Pendlay Weight-187.grip:left-135, right-143 185-6, 235-3, 240-3 Rack pulldown behind superset shrugs 245-10+10, 335-5+5, 425-8+5 Btn lat pulldown 90-6, 130-7, 7 Chest supported db row 80-7, 8 Tuck fl rows 6, 6 WYTs 8-20

Tues Legs Weight grip Warmup with glute med raises on bench -15, 10-12, 25-8 Zercher pause squat 185-3, 225-2, 275-1, 300-1, 315-1 Kb swing 44-12, 53-11, 72-12, 11 Hang power clean Leg extension giant set next 4 200-10, 10 Seated hammy 140-8, 9 Tib raise 65-9, 8 Calf raise 270-18, 15 Ab wheel standing 6, 6 Hyper bench side crunch 60-10, 10

Wednesday Low incline camber bar bench press 215-6, 210-6, 6(with misgroove last rep) Preacher curl 95-8, 90-11 Dips 90-3, 125-3, 125-2 Overhead ez tri Lateral raise slight pause 20-8, 30-11, 9 Facepull long an rope handles 30-15, 15

Thursday Pull Pull-ups 60-2, 85-3, 80-3, 45- Tsunami bar shoulder press 2 15’s red band-8 2 15 red+2 15 blue-5, 5 Shrug paused db sitting 90-9, 9 Handstand practice 4 sets Rear shoulder machine superset rear shoulder db flies -skipped sore Tuck fl rows-stop rotating handles 6, 5(stop rotating handles, keep overhand) Friday Recovery

Saturday Legs/athletic Power clean + hang clean complex 185, 205, 215, 225 Sprints 5 lengths Box jumps 44 in-6, 47 in-3, 49in-1, 54-fail, fail, fail, 51 in-2, 2 Figured out running start tempo-it’s 3 steps, right, left, right/jump

Sunday Bro day Jm press 135-8, 165-5, 185-1(felt back about to cramp) Overhead tri cable 130-7, 8 Rope hammer curl 60-12, 80-12, 110-10, 130-8

#2 — CurveCap

My attestation for the week!

WEEKLY HEALTH ATTESTATION Week of June 21, 2026 through June 27, 2026

WEEKLY SUMMARY ============= • Profile: 176.4 ± 1.9 lbs, 6'1", 44 y.o. • Active Calories: 6642 kcal total (949 avg/day) • Steps: 92,366 total, 13,195 avg/day - 90.2 km total, 12.9 km avg/day • Resting HR: 48.4 ± 1.0 bpm, VO2 Max 53, Fitness Age 35

DAILY BREAKDOWN =============== Jun. 21, 2026 (Sunday) • Active Calories: 8/292 kcal • Steps: 312 (0.3 km) • Resting HR: 47 bpm • Tracked Activities: (none)

Jun. 22, 2026 (Monday) • Active Calories: 1035/3123 kcal • Steps: 18,375 (18.0 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, sit up, push-ups, curls, lateral raises, rows, squats, deadlift): 1h 1min, 443 cal, 115 avg HR

Jun. 23, 2026 (Tuesday) • Active Calories: 1038/3126 kcal • Steps: 13,401 (11.3 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, sit up, curls, rows): 19min, 47 cal 2. Indoor Cycling: 55min, 572 cal, 132 avg HR

Jun. 24, 2026 (Wednesday) • Active Calories: 994/3082 kcal • Steps: 20,135 (17.0 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, curls, lateral raises, rows, squats, deadlift): 57min, 391 cal, 111 avg HR

Jun. 25, 2026 (Thursday) • Active Calories: 1022/3110 kcal • Steps: 5,220 (5.7 km) • Resting HR: 49 bpm • Tracked Activities: 1. Indoor Cycling: 48min, 544 cal, 135 avg HR 2. Lap Swimming: 618 strokes, 1.17 km, 31min, 260 cal, 115 avg HR 3. Strength Training (bench press, sit up, curls, rows): 1h 19min, 247 cal

Jun. 26, 2026 (Friday) • Active Calories: 1150/3238 kcal • Steps: 23,900 (22.6 km) • Resting HR: 50 bpm • Tracked Activities: 1. Jog: 5.34 km, 40min, (12:15 min/mile), 406 cal, 130 avg HR

Jun. 27, 2026 (Saturday) • Active Calories: 1395/3483 kcal • Steps: 11,023 (15.4 km) • Resting HR: 49 bpm • Tracked Activities: 1. Hiking: 12.44 km, 5h 12min, 1678 cal, 112 avg HR

Sauna: 7/7 Days

#3 — Battman

I am Battman Monday June 22 Cardio Air bike 15 minutes 189 calories Avg hr 148 max 172 Core training 1 hr 27 minutes 411 calories avg hr 92 max 130 50 body weight squats Weighted incline crunches 25 lbs 6-10 reps 3 sets Hanging legs raises 10-15 reps 3 sets Woodchops 10-15 reps 3 sets Kneeling cable crunches 150 lbs 25 reps 3 sets Seated knee tucks20 reps 3 sets Tuesday Cardio Stairmaster 15 minutes 86 calories avg hr104 max 116 Strength training 1 hr 47 minutes 339 calories avg hr 88 max 130 25 body weight squats Feet elevated push ups 24” 14-18 reps 3 sets Pike push ups 6-8 reps 3 sets Pull ups 6-8 reps 3 sets Dips 15-18 reps 2 sets Seated dumbbell biceps curls 35 lbs 5-8 reps 2 sets Cross body dumbbell hammer curls 20-24 reps 2 sets Single arm cable triceps extension 15 reps 1 set Wednesday Line dancing 50 minutes 159 calories Avg hr 94 max 110 Thursday Cardio air bike 15 minutes 140 calories avg hr103 max121 Core training 1 hr 10 minutes 314 calories avg hr 78 max 100 50 body weight squats Hollow hold weighted (20#)
V ups25 reps 2 sets Weighted (25#)russian twists 30 reps 2 sets Weighted (25#) incline bench crunches 12 reps 2 sets Kneeling cable crunches 150 lbs 19-25 reps 3 sets Seated knee tucks 20 reps 1 set Golf 2 hrs 11 minutes 289 calories avg hr80 max 98 Steps 10,149 Friday Strength Training 1 hr 24 minutes 307 calories avg hr 82 max 105 Dips 22 reps, weighted (25#) 13 reps, 13 reps Feet elevated (30”)push ups 12 reps, (24”)12 reps, (24”) 12 reps Feet elevated (30”) inverted rows 16 reps 3 sets Lying cable bicep curls 110lb 12 reps 2 sets Overhead cable tricep extension 80 lbs 10 reps 2 sets Cross body dumbbell hammer curls 35# 24 reps 2 sets 😎

#4 — RektDiomedes

Hey ya'll - did I forget to do my attention for the week ending June 28th?

Sorry about that!

Did...

1 MMA class with sparring 1 BJJ class with rolling Averaged 12k steps per day Did 30 sets of lifting Went for 4 runs of two miles each

Was a quiet week as I was sick sadly :/

#5 — Rktbay

gm **** DAILY BREAKDOWN ==================

2026-06-22

2026-06-23

2026-06-24

2026-06-25

2026-06-26

2026-06-27

2026-06-28

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