Workout of the Week #72

 

CABAL FANG WORKOUT OF THE WEEK #72: “PIECES OF EIGHT”

 

  • The eight movements of the Star of Ishtar.  Set up a training arm — a simple stick or pool noodle lashed to a post or heavy bag works great — and spend at least 10 minutes working on the eight self-defense movements in the Star of Ishtar.  Don’t know those movements?  Either watch the video below or buy the eBook.  Want to make a fancier arm?  Click here.
  • As many rounds as you can in 15 mins of: 8 Burpees, 8 Dbl Wide Pushups, 8 Leg Lifts.
  • Contemplation for 8 minutes.  Set a countdown timer for 8 minutes, assume your chose meditative posture, and set quietly.  Don’t make war with your thoughts, just let them slowly quiet and still themselves as you approach stillness…

 

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Workout of the Week #71

CABAL FANG WORKOUT OF THE WEEK #71

  • Pick one calisthenics exercise and complete as many as you can before the timer beeps.  Beginners set your timer for 5 to 10 minutes, intermediate 10 – 15 minutes, advanced players for 15 or 20 minutes. Pick any exercise you want.  I generally prefer whole-body ones for this (Bodybuilders, Splays a.k.a. Down-ups, Jumping Jacks, Burpees a.k.a. Squat Thrusts, etc.) but there’s something to be said for Push-ups and Squats too.
  • Meditation of One.  This month at the club our spiritual focus is the Emerald Tablet.  Start my memorizing the second line of the Emerald Tablet: “That which is below is like that which is above, and that which is above is like that which is below to accomplish the miracles of one thing.”  Now dim the lights, be seated in your favorite meditative posture and set a timer for 10 minutes.  Relax, close your eyes and and silently recite the line in your head over and over until the timer beeps.  Record in your training journal any thoughts, feelings, impressions and mental images that appear in your mind’s eye.

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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #70

Cabal Fang Workout of the Week #70

  • Complete a constitutional in under 20 minutes.  Sprints (25 each -- 5 to 10- yards, out and back = 1), Crunch 'n' Punch (25), Push-ups, reg. (to failure), Neck Crunches (25 each, front, left, right, back, total 100), Jump Squats, split (50), Jackknifes (25), and Push-ups, knuckle (to failure).  Take as few 12-count breaks as you need to finish.
  • What have you done lately?  Dim the lights, be seated in your favorite meditative posture and set a timer for 10 minutes.  Regulate your breathing for a minute or two.  Then close your eyes and imagine there are two movies playing on a split screen in your head.  The movie on the left side shows  the things you've done recently that are sincerely selfless and genuinely altruistic.  On the right screen are the things you've done that are self-serving, hollow and/or virtual.  Which movie contains more action, is more interesting, engaging and realistic?  When the timer goes off, get up slowly and stretch for a few minutes.  Then record your thoughts and realizations in your training log or journal.

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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #69

 

Cabal Fang Workout of the Week #69

  • Grappling Conditioner #3.  Get yourself a heavy bag and set it on the mat.  No mat?  Put a tarp on the grass like we do at the club.  Don’t have a bag?  Make one.  Set a countdown timer for 10:00 mins and complete as many sets as you can before the timer beeps of 5 Bag Lifts, 10 mounted strikes, and 5 Splay ‘n’ Punch.  Here’s a video.  Take as few 12-count breaks as you need in order to finish.
  • Why are you studying martial arts?  Get out your training log or journal and write 250 words about why you’re studying martial arts.  If you don’t know why you’re on this journey it’s going to be really hard to direct your training, much less your thinking.  Where does your martial arts story end?  Don’t forget — people don’t tell stories.  Stories tell them.  What’s yours going to be?
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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #68

Libby Hill Stairs in Richmond VA

Libby Hill Stairs in Richmond VA

Cabal Fang Workout of the Week #68

  • Pick up something heavy and carry it up something steep.  Get the heaviest thing you can safely handle -- backpack, auto tire, sandbag, weighted vest, whatever -- and find the steepest hill or a flight of stairs in easy striking distance.  Get your heavy thing to the top as many times as you can in 40 minutes.  Take as few 12-count breaks as you need to finish, and be careful going down on noodle legs or you'll fall.
  • Honor the chalice.  When you're done, stand at the top and pay homage to the chalice by reciting your interpretation of the devotional from Chapter 15 of the Cabal Fang Study Course -- feel free to make changes as needed to fit your spiritual worldview: "O Holy Chalice, blood of God and Goddess, blood of ancestors and kin, blood of friends and heroes, blood of sacrifice and nourishment -- thank you for your love, support, and inspirational example. But most of all, thank you for my rich inheritances—material, emotional, spiritual and philosophical. Blessings to you all; please know that you all live on in me.”  If it wasn't for the people who came before you, who carried some very heavy chores and responsibilities up some very steep inclines, you wouldn't have most of what you have today.

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WOOTW#66: At the Crossroads of Arete

CABAL FANG WORKOUT OF THE WEEK #66

Part One — High Intensity Circuit Training.  Set up four stations — a hitting station, a lifting station, a swinging station and a squatting station.  Set a timer for rounds of 2:00 minutes, no breaks, and complete 8 rounds — that’s 16:00 minutes. For the hitting station, hit a stump with an ax, punch a heavy bag with your fists, or beat on a tire with a sledge.  For the lifting station, flip a tire, squat press a barbell, lift a sandbag, etc.  You get the idea.   Improvise!  You must go as hard as you can — hit, lift, swing and squat with the maximum intensity you can muster.  Take as few 12-count breaks as you must in order to finish standing up.  Video below.

Part Two — Meditation on arete.  What the hell is excellence anyway?  Well, if you don’t have any idea what it is, you probably aren’t going to have any luck in your pursuit of it!  So set a timer for 8 minutes.  Assume your usual meditative posture and meditate on arete.  When you’re done, get out your training log or journal and write at least 100 words on what arete means to you.

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TRUTH! (and Workout of the Week #65)

Excerpt below -- READ MORE HERE

Cabal Fang Workout of the Week #65

  • Heavy Bar training drill.  Get yourself a heavy bar — a digging bar, barbell bar, etc. — and pick it up.   Small folks use a #20, big folks use a something heavier.  Beginners work for 6 minutes, intermediate 12, advanced 18 — do not put down the bar for the duration of the drill.  Move that bar around like you would a staff if you were fighting — spearing movements, jabs, pokes, blocks, bracing maneuvers (striking with the portion between the hands), and so on.  In addition, practice your Figure-4 locks.  If your arms completely gas, put the bar behind your neck and do 10 to 20 Squats, then start again.  Wear gloves if you’re a tenderfoot.
  • 24-Hour commitment to truth.  Make a commitment to speak the truth for the next 24 hours.  The point isn’t to be blunt, rude or hurtful.  To avoid that you’re going to need to slow down, choose your words carefully, and express what you’re feeling.  Note: this isn’t the first time I’ve talked about truth.  If you like this one, you might appreciate the previous one.

Workout of the Week #63

Cabal Fang Workout of the Week #63

  1. STRIKING FROM UNCONVENTIONAL POSITIONS.  Set timer for 2:00 minute intervals.  Strike heavy bag as you drop to one knee, then two knees.  Put one foot on the floor, and then stand up.  Keep striking the entire time.  As the Little Dragon said, "Hit while you move, move while you hit."  When the timer beeps, get on the floor and practice kicking the bag from every angle, with your weight on left hip, on right hip, on your back, on your butt with hands on the floor, back kick on hands and knees, etc.  Next interval, lie down next to a floor bag -- don't mount it, you've practiced that plenty! --  and hit it with hammer fists, palm heels, punches, etc.  Hop to the other side and keep going.  When the timer beeps, stand up and run through it twice more.  That's a total of 18 minutes -- 9 intervals of 2:00 minutes each.  Take as few 12-count (or 7-breath) breaks as you need to finish.  If that's confusing, there's a video below.
  2. EXPLORING YOUR GUMPTION. After you've cooled down, set a timer for 10 minutes and assume your meditative position of choice.  Regulate your breathing and think back to the last time you waited for someone else to solve a problem that you could've addressed yourself.  This could be something as simple as not picking up some litter sitting next to your car in the parking lot or cleaning up the messy break room at your job.  Or it could be something as big as letting a teacher or principal deal with your kid's decaying attitude or not voting in the last election.  Explore that failure and ask yourself some questions, like 'How would things be different if you had taken responsibility?'  Record your thoughts and insights in your training log or journal.

Workout of the Week #60: Putting Out

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That's a quote from Zen and the Art of Motorcycle Maintenance.  Read the rest of the post here.

Cabal Fang Workout of the Week #60

  • Boxing HIIT for Accuracy: Setup a slip ball and a heavy bag so that you can switch between the two.  Set timer for 1:00 rounds and complete 20 of them, alternating between ball and bag.   On the heavy bag rounds, focus on hitting precise targets on the bag.  Put a few “Xs” on the bag with medical tape if your bag doesn’t have dots or targets.  On the slip ball rounds, focus on executing perfect and crisp pops and slips.  Muddy movements are easy for opponents to read!  When done, cool down by walking it off for 3 minutes.
  • Writing exercise.  Get out your training journal and write 100 words minimum about quality.  What does quality mean to you? Have there been times in your life when you have and have not done quality work?  Compare, contrast and explore.