December 18, 2025

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December 18, 2025

The Chad E Workout

Lifting
Pause Overhead Squats
2 @ 45
2 @ 45
2 @ 45
2 @ 45
Snatches
1 @ 65
1 @ 65
1 @ 65
1 @ 65
1 @ 65
Sotts Press
5 @ 45
5 @ 45
5 @ 45
5 @ 45
5 @ 45
Workout
The Chad E Workout
Chipper

Sandbag Carry, 800m

20 Burpees

25 Kettlebell Swings

30 Kettlebell Squats

Sandbag Carry, 400m

15 Burpees

20 Kettlebell Swings

25 Kettlebell Squats

Sandbag Carry, 200m

10 Burpees

15 Kettlebell Swings

20 Kettlebell Squats

Run, 1 mile

35:05
Rx'd
Rx Standard: 60 lb sandbag, 53 lb kettlebell. This is what Builder and Chad completed. The workout will forever be known by this name.

Some workouts earn a name. Today, Chad brought one that will be etched into RRL history forever. The moment he wrote it on the board, we knew it was going to hurt—1,400 meters of sandbag carries, 45 burpees, 60 kettlebell swings, 75 kettlebell squats, and a mile run to finish. A proper chipper. A signature piece. The Chad E Workout was born.

Last week I suffered a back injury that's been affecting my sciatic nerve. Standing at the board looking at those sandbag carries, I had concerns. But fourteen years of showing up teaches you something—there's always a way to get it done. I grabbed the 45-pound bag instead of the 60, dropped the kettlebell to 35 pounds, and got to work.

Chad took off fast. That's his workout, his rules, his pace. Builder locked in and gave chase. For a while it looked like Chad might hold on, but Builder is a hunter. He closed the gap steadily, methodically, and eventually ran him down for the win.

The weights were extremely light on the lifting—all 45s and 65s on movements I'd normally push much heavier. But I'm getting better. The fact that I could move through pause overhead squats, snatches, and Sotts presses without major issues tells me the healing is happening.

Circle Question
"What advice would you give your 17-year-old self?"
Chad ran the closing circle and posed a question that hit different at 5 AM after a grinder like that. We went around the circle, and the responses were interesting—the kind of raw, honest answers that only come when you're exhausted and standing in a circle with men you trust.
🏆 Today's Champion
Chad
Builder won the workout. Chad won the belt. He designed this monster, named it, set the Rx standard, led from the front, and ran a thoughtful circle. The belt goes home with the man who created The Chad E Workout on the day it was born.
The Brotherhood (10 Strong)
Builder, Chad, Kim, Rusty, Tom, Jim, Josh, Will Ensign, Will Hunt, Trey Joyner
Train With Us

Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and leaders who show up before the sun to get better.

Tomrowlandtv@gmail.com @tom_rowland
Red Rocket Lounge
Chattanooga, TN • 5AM