7 of Diamonds

Backblast: 7 of Diamonds Where: #ao-ad-astra When: 5/13/2026 @5:30AM Q: @Waco PAX: @Toto @404 @casio @Farmers Only @Big Toe :wreck-it-ralph:

The Setup Use a baseball diamond or set 4 cones roughly 90 feet apart to form a square. PAX begin at home plate. The workout follows a “7 of Diamonds” structure — reps increase as you move toward the center of the diamond, then descend back down the opposite side.

The Process

1. Start at home plate.
2. Travel to the next cone/base and complete the assigned reps and excercise
3. Continue around the diamond, repeating the same reps at each base until returning home.
4. Hold a plank for the six before beginning the next movement.
5. Move up to the next level or reps and excercise

The Catch PAX must always face south during movement between cones: • Run forward • Side shuffle • Backpedal • Side shuffle

This creates constant directional changes and keeps the legs under tension throughout the workout.

Warmup Round • SSH × 7

The Diamond 7 – Dry Docks 14 – Heels to Heaven 21 – Apollo Oh No (Speed Skater Lunges) 28 – Squats 21 – Bonnie Blairs 14 – XY’s 7 – Burpees

Mary • Heavy Glute Bridges × 20 • Box Cutters × 15 • Heavy Freddys × 20 (4-count) • Side Plank Raises × 10 each side • Jenny From the Block × 10 each side

Free Call-Out Round • WWIII Situps × 10 • American Hammers × 20 • XY’s × 15 • Overhead Press × 15 • Dead Bugs × 10 • Bird Dogs × 10

COT: @Big Toe’s brother’s bday is today, praying for peace for both of them w/ their current relationship status. Also, happy for all out new grads, hoping they have a wonderful week and weekend, but also get to their next chapters safely with all the festivities.