7 of Diamonds

7 of Diamonds

Workout Date:



Papa Smurf


Blacktop (Respect), Progresso, Softshell, Heisenberg (Respect), Wilbur (Respect), aka Roy Settle, Johnson City, TN, Wilderness Road AO, Papa Smurf

The Thang:

Conditions: 71, clear, humidity 22%

Hoping our scheduled Q for today is feeling better. Smart Sacking is a legitimate reason and you’re excused! Anyway, YHC completed his Weinke the night before, with a couple of new exercises.

Pulled into the park at 0500 and Softshell was already out  with #30 lbs rucking at 0445, after working all-day and night. TClaps for #HIM. And while I’m at it, TClaps for Progresso who did the Murph Challenge on Memorial Day. It is a privilege to workout with these two men.

Lights on, shovel flag planted and  orange cones in place. Now ready for the PAX.

1 minute warning was given

At 0530, the DISCLAIMER was given


SSH x 20 IC

Windmills x 20 IC

IW x 20 IC

TTT  x 20 IC

Bat Wings: 20 Fwd Arm Circles, 20 Rev Arm Circles, 20 Seal Claps, 20 Air Presses IC

Mosey to Flag

Pledge of Allegiance *Remembering the men & women who served and paid the ultimate sacrifice

Mosey to baseball field


The drill. “7 of Diamonds” 4 cones placed in the shape of a diamond on baseball field. (#1 Homeplate, #2 right field, #3 center field, #4 right field.) For the 1st round a total of 22 burpees at cones, to remember the 22 veterans that commit suicide daily. Some wars don’t end on the battlefield. Round #2, 14 flutterkicks at each of the 4 corners. Round #3, 21 merkins at each of the 4 corners. Round #4, 28 squats at each of the 4 corners. Running to each of the 4 stations in between rounds.

Mosey to basketball court


Fire Drill: big circle, chopping feet starting YHC, yelling “fire” drop roll to your left, 1 merkin. Roll to your right, 1 merkin. Back chopping feet and around circle until each HIM yells “FIRE.” Heisenberg asking each man what he was thankful for this Memorial Day Weekend.

Boxcutter x 20 IC

American Hammers x 15 IC

Crunch Frog x 15 IC

WW II situps x 20 OYO

LBC x 20 IC

Mosey to picnic tables

Incline Merkins x 15 IC

Derkins x 15 IC

Dips x 15 IC

Wing Nuts x 12 IC


Count-O-Rama 6


Prayer requests unspoken


Always grateful to be with these men. <><


Papa Smurf




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