Diamondus Sevenus

DATE: 2021-10-30
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
Warmup/CoP

– Imperial Walkers x12, IC
– Michael Phelps x12, IC
– Hillbilly Walkers x12, IC
– Don Quixote x12, IC
– Squat jumps x12

THE THANG

Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Then head back down!

1. 7 burpees, count
2. 14 XYs, IC
3. 21 Big Boi Situps, ups
4. 28 SSHs, single count
5. 21 Squats, IC
6. 14 Nolan Ryans, IC
7. 7 Bonnie Blairs (didn’t reach)

6 MoM

Stretch day!

– 3 count Don Quixote
– Frankensteins
– 3 count cherry picker hold
– Modified frankensteins (IT band)
– Willie Mays Hayes
– Cobra Kai

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