It was an odd early Saturday without the presence of Disco Ball but we endured and I tried to bring some exercises that he brought to every beatdown we did together earlier in the week.
Warm a Rama
Stretch Shoulders every possible way
Mosey 1 lap
4 Corners of shoulder pain
1st Lap do 10 reps of the exercise at that corner
2nd Lap do 20 reps of the exercise at that corner
3rd Lap do 30 reps etc..etc..etc
We got to 6 Laps
Corner 1: Seal Claps
Corner 2: Overhead Claps
Corner 3: Grady Corns
Corner 4: Pretzel Taps
Stretch those shoulders out a bit so we can do a Burpee ring of Fire (3 Burpees while other PAX did SSH)
I will keep it short so we can all get to our Double Tap destinations. Today I wanted to honor a brother that has been pushing me this year and I believe directly or indirectly has been pushing everyone across the nation to be their best self. Disco Ball was not here today to do it directly but I think we will all remember his Shoulder of Pain routine going forward (or at least the next couple of days). He has been keeping me honest behind the scenes and pushes the virtuals. For those who have not heard his story, he was in the military and by all logic, shouldn’t be here today after taking a bullet to the neck. I can’t speak for everyone but I am sure as hell happy he is here with us to keep me going each and every day. Thank you Disco for everything you have done and for the push you provide!