WEEK 1 RUN-UP TO SELF-DESTRUCT SEQUENCE: TRAINING INVOLUTION #129

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Thursday night was the first new month under the new Cord and Rule program.  We reviewed our journals to demonstrate we’d done our homework and stamped up our rules accordingly.  The thud of the hammer and the visible mark on the brass to signify your work feels fantastic.

NOVEMBER IS METTLECRAFT MONTH.  TIME TO DIG DEEPER.

Whether you are on the fraternal path in Richmond, VA or on the hermit path and training at home, your goal is to ramp up all month and complete Self-Destruct Sequence by before November is over. See below for the exercise list and an instructional video.

WEEK 1 RUN-UP TO SELF-DESTRUCT SEQUENCE: TRAINING INVOLUTION #129

  • Warm up for at least 8 minutes.  Hop from foot to foot, trot, skip and jog, and rotate all joints, and do the Fools Journey form for about 5 mins.  Then spend 3 mins doing a few reps of each exercise (see below for exercise list and instructional video).

  • Complete SSM-1 of each exercise in Self-Destruct Sequence.  SSM stands for “single set max.” So “SSM-1” means you do as many of each exercise as you can but you stop on the rep just before you think you’ll probably fail.

  • Shadowbox 10 mins for form.  Don’t go all out, just relax, let if flow, and work on your form.

  • Cool down for 3 min. 

  • Complete the Caduceus Ritual.  See Chapter 19 of the Cabal Fang Study Guide for instructions.

  • Record what you did in your training journal.  If it ain’t in the journal, it didn’t happen.  “That which is measured improves,” as the saying goes.

 Self-Destruct Sequence

Zombie Squats (50)
Push-ups, diamond (25)
Jump Squats (100)
10-Count Bodybuilders (25)
Pikes/Leg Triangles (25)
Jump Squats, split (50)
Push-ups, Sit-out (25)
Bicycles (50 each side)
Burpees (25)
Twisters (25 each side)
Wall Touches (100)
Push-ups, hopping/clapping (25)