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