7 of Diamonds

Backblast: 7 of Diamonds Where: #ao-ad-astra When: 08/13/26 0530 Q: Waco PAX: Big Toe, Farmers Only, 404, Casio, Wreck-It

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 exercise.
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 of reps and exercise.

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 x 7

The Diamond:

• 7 - Merkins
• 14 - Squat Jumps
• 21 - Apollo Oh No (Speed Skater Lunges)
• 28 - Shoulder Taps
• 21 - Apollo Oh No (Speed Skater Lunges)
• 14 - Squats
• 7 - Burpees

Burn Down - Starting at 5, 4, 3, 2, 1:

• OH Press
• Curls
• Row
• Dead Lift

Mary PAX Pics:

• Heels to Heaven
• Big Boys
• WWIII
• XYs
• X Factor
• Block Taps
• Jane Fondas
• Side Plank Leg Raises
• Deadbugs
• Bird Dogs
• Zebra Kicks