Backblasts, The Chapel

Lucky 7s

A beautiful PAX of 6, including an FNG, joined me at The Chapel for a Lucky 7s Station workout!

Who: Ranger, Shroom, Defender, Glammy, Hawkeye, FNG Roadrunner

Q: Luna – I am not a trained professional. Please modify as needed.

Where: The Chapel

Tha Thang: Warm up with Jacks, high knees, and butt kicks

4 stations around the chapel. Each station has 2 shamrocks, and each shamrock has 2 exercises. Pick a station to start. Choose a shamrock, then complete the exercises in 7s: 6 reps of the first exercise, 1 of the second; then 5 reps and 2 reps; 4 reps and 3 reps; 3 reps and 4 reps; 2 reps and 5 reps; finishing with 1 rep of the first exercise and 6 reps of the second. Then take a short lap.

Visit each station, completing 7s with each shamrock until you have finished all of the shamrocks.


Step Ups / Dips

Split squats / Tick Tocks

Push ups / Monkey Humpers

Lunge Hops / Windmills 

Overhead press / squats with weighted twist

Curls / Dead Lifts

Bicycle crunches / Shoulder Taps

Dry docks / Russian Twists

Cool down: 1-minute plank, 1-minute wall sit; repeat. Stretch.

Inspiration: John chapter 12: Jesus replied, “My light will shine for you just a little longer. Walk in the light while you can, so the darkness will not overtake you. Those who walk in the darkness cannot see where they are going. Put your trust in the light while there is still time; then you will become children of the light.”

As “children of the light” we have the opportunity to point others to God by revealing the truth of the light to them. We are to be Christ-bearers, allowing the light of Jesus to shine through us. How brightly is your light shining? Can others see Jesus in your words? Actions? Social Media posts & comments?