Backblasts, The Chapel


Missing out on a Chris Stapleton concert tonight (thanks, corona!) meant I needed to fill that music void in another way, so a PAX of 8 joined me as we listened to a Chris Stapleton Playlist and spelled his name in a Tabata-style workout!

When: Oct. 1

Where: The Chapel

Q: Luna

PAX: Hawkeye, Jolt, Ranger, Summertime, McQueen, Mad Dog, Dig, Ace

Disclaimer: I am not a trained professional. Please modify as needed

Warm Up – 30 seconds each:

  • Jacks
  • Squats with a twist R
  • Squats with a twist L
  • Butt kickers
  • Shoulder rolls F
  • Shoulder rolls B
  • High knees
  • Open & Close Gate R (Hip Openers)
  • Open & Close Gate L (Hip Openers)
  • Long lap

Tha Thang: 45 seconds on, 15 seconds off, 2x. On the third round, 20 seconds on, 10 seconds off.

  • C – Chest Press
  • H – Hammer Curls
  • R – Russian Twists
  • I – Ice Skaters (fast for cardio, low & slow for legs/booty)
  • S – single leg dead lift L

  • S – single leg deadlift R
  • T – Tick Tocks
  • A – Angry Donkey Kick (both legs at same time)
  • P – Penguins
  • L – Line Jumps
  • E – Extensions, Tricep
  • T – Toy Soldiers 
  • O – Overhead Press
  • N – Narrow Squats
  • 1-minute rest

Finisher: To “Tennessee Whiskey” – 4-count slow pushups during the verses, Diagonal Bird Dogs on the chorus (switch sides on “smooth,” “sweet,” “warm,” and “honey”).

Inspiration: We have lost a lot of things in 2020, but we have Found so much more. Everyone shared one thing they have found so far this year.