Workout of the Week #87

CABAL FANG WORKOUT OF THE WEEK #87

Dogs can be very dangerous --here are some statistics from DOGSBITE.ORG:

  • Approximately 4.5 million dog bites occur each year in the United States.
  • 65% of the 392 dog bite deaths from 2005 – 2016 were attributed to Pit bulls.
  • In 2015, more than 28,000 people underwent reconstructive surgery as a result of being bitten by dogs.
  • Dog bites and other dog-related injuries accounted for more than one-third of all homeowners insurance liability claim dollars paid out in 2016, costing more than $600 million.

With all of this in mind, here are some self-defense recommendations with regard to dogs.

Prevent and Prepare

  1. Carry a weapon and practice using it. I walk/run/hike with either a tactical pen or a walking stick. I train regularly with both, hitting actual objects to maintain command and mastery of my weapons.
  2. Pocket your cell phone and don’t wear ear buds. Use your full attention and all senses to monitor your surroundings.
  3. Treat all dogs over 30 lbs like loaded guns.  
  4. Don’t trust dogs on leashes. Owners often cannot control their own dogs. Large dogs often yank leashes from their owner's hands and bite.
  5. Maintain distance. Skirt all unfamiliar dogs by at least 30 feet.  If a dog enters your space, ready your weapon and be prepared to take action at first contact.  Assume all dogs are going to bite you.
  6. Disregard social conventions. If an unleashed dog over 30 lbs approaches you and you feel threatened, move away, present your weapon and loudly inform the owner that if the animal comes any closer you will kill it.  Owners usually grab their dogs and put them on leashes when you do this.
  7. Assume that any dog coming toward you is a threat. If shelter is nearby — a car, house, shed, high fence, etc. — get there.  But walk, don’t run.  And don’t turn your back.

If you are attacked

  1. If caught in the open, ready your weapon. Raise your free arm and shield your face and throat by grabbing the cloth of the opposite shoulder.
  2. Turn your body at right angles to protect your groin. Do not run.Stand your ground and very slowly advance toward the animal. Imagine and visualize you are going to kill it — that you are going to rip it limb from limb like a stuffed animal — even if you are unarmed.  Your body language will reflect your mindset.  Note that this advancing and visualization piece is at odds with expert advice. But we have deterred large digs using this method, and we think it works.  Consider all information and make your own evaluation.
  3. If the dog attacks you, do not pull away.  That will only injure you more and, even if you get free, you’ll just get another bite.  Let it stay latched on while you strike at it repeatedly, yelling with each blow, until it lets go and runs.
  4. A strong dog can easily drag you off your feet.  If that happens, assume safety position.  Get on your hands and knees with your forehead on the ground, interlace fingers behind your head, pull your elbows in, and tuck into the tightest ball you can until the dog leaves or help arrives.

And now...

Cabal Fang Workout of the Week #87

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* 40 x 20 HIIT — see video below.  Set timer for rounds of :20/:10 or just set a timer to 30-second intervals and rest for a 10 count whenever it beeps.  For the first 20 rounds, cycle through Leopard Walks, Shrimps, Tiger Push-ups, Scorpions and Bear Walks (4 cycles through those 5 exercises = 20 rounds).  For the next 20 rounds, go at your heavy bag with full power — as if your life depends on it!

* Tarot Meditation.  Set a timer for 5 to 10 minutes, stand up The Moon card from your Tarot deck at eye level and spend the time stepping into the card.  As you regulate your breathing and stare at the card, allow the image transition in your imagination from artwork to photograph and from photograph into a movie.  Allow your experience to unfold in your mind’s eye.  If you don’t have a tarot deck buy one here. Or just print out the photo at right and use that.

Workout of the Week #86

CABAL FANG WORKOUT OF THE WEEK #86

This one should help you burn off some of those holiday treats.

  • One nasty, 10-minute HIIT (High Intensity Interval Training).  Set a timer for 20 second intervals.  Complete 6 runs through the following 5 intervals: Jump Squats, Twisters, Get-ups, Clap Push-ups, and Rest. 6 sets of 5 = 30 intervals (10 minutes).
  • Grappling Conditioner #3.  I know we just did this one back in WOOTW #82, but it came up in my rotation yesterday so I did it again.  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.  Then, after you cool down…
  • Eat or drink something and experience it fully.  Doesn’t matter much what you do, just do it with complete care and attention to detail. Make your lunch and eat it.  Make tea and drink it.  You can even cut a piece of bread, pour a glass of wine, and try to experience “at-one-ment” while you consume them.

Cane Seminar Huge Success!

The la Canne Vigny walking stick self-defense seminar was a huge success this past Saturday -- thanks mainly to the organization and sales skills of Morgan Mitchell!  The weather was sunny and beautiful, just a little chilly, and everybody learned a ton.

Some memorable words overheard during the 90-minute session:

  • "What's the secret sauce in the martial arts?  Intent!"
  • "Oops."  And then...
  • "Thanks for the reminder Tucker.  Let's all put on goggles before we go any further."
  • "I think my arm is falling off."
  • "Is this a wedding reception or martial arts seminar?"
  • "I think I need to start working out more often."
  • "How do you make your arm do that?"
  • "Hit it like Serena Williams!"
  • "I'll take those gloves now."

Here are some great photos taken by Leo (thanks Leo!) and a short video clip of the physical training portion of the seminar at the bottom (we call it "command and mastery" of the weapon).

 

 

Workout of the Week #85

CABAL FANG WORKOUT OF THE WEEK #85

  • Bear-hug Walks for grappling strength.  Set a timer for 3 rounds of 1:30/1:00.  Pick up a heavy bag or sand bag, secure it in a bear-hug body lock with a good wrestling grip and pace back and forth until the 1:30 is over.  Rest 1 min. and repeat twice more. Use the heaviest bag you can safely manage.  If the first round is too easy, add some weight — I strapped dumbbells to my heavy bag to get there.
  • Calisthenics pyramid.  Complete a full pyramid to 7 (1 rep of each exercise, 2 of each, 3, 4, etc. up to 7 reps, then back down to 1 of each — 49 reps in total) of the following: Handstand Push-ups, Get-ups and  Split Jump Squats (x2).  Take as few 12-count breaks as you need in order to finish.  If you can’t do Handstand Push-ups, do Jackknife Push-ups (basically get into Downward Dog and do Push-ups to your upper forehead).
  • Meditation on the eye.  Sketch or print an eye symbol — an Eye of Horus, an Eye of Providence, an ichthys symbol, a Hand of Mysteries, a Hamsa, etc.  Set up the sketch or image at eye level and settle into your favorite meditative posture. Regulate your breathing, narrow your eyes, and spend 10 minutes meditating on the eye. What is the eye saying to you? What do you think is the central truth of the symbol? Record the results in your training log or journal

Workout of the Week #84

Cabal Fang Workout of the Week #84

  • 50 Duck Unders with a partner or 100 Combat Lunges if you're training solo.  Watch this video. If you have a partner run it 50 times each person.  If solo, hang a rope or a chain to something sturdy to use in place of your partner's neck.  Surge back a little and give the rope/chain a little yank, then lunge forward with sincerity as you move the opposite hand up into "hair-sweep" position so that your elbow creates space to get through.  Stand up and spin into seat-belt position.  From there you have lots of opportunities for take downs, cuffs, hammers, etc.
  • Analyze a recent dream.  Pick one of your recent dreams and ask yourself what you can learn from it.  Can't remember one?  Start writing down your dreams in your training journal and you will start remembering them.  READ MORE HERE...

Workout of the Week #83

WORKOUT OF THE WEEK #83

  • Warm-up thoroughly. Complete a full pyramid to 8 of Push-ups, Jumping Jacks and Zombie Squats (that’ll get you to 64 total of each).
  • Heavy bag PT circuit.  Put on your MMA gloves and go after your heavy bag with maximum malice, like your life depends on it, with full power and speed, until you gas out.  Then crab walk around the bag in an 8′ circle twice while you get your breath back — that’s about 50 yards. Then go at the bag again to failure, followed by two bear walk circles. Another round on the bag until you gas followed by crab walks, another go at the bag and then bear walks, and you’re done — four circuits total. Take as many 12-count breaks as you need to avoid throwing up.
  • Stretching contemplation.  Walk that off until your heart rate is under 100 bpm and then do some stretching contemplation.  Clear your head and stretch out as your normally would, only practice contemplation as you do so — that is, keep your 8/4/8/4 breathing pattern and let yourself “sink into zero,” the absence of thoughts.

READ MORE HERE...

Winter Hours and Seminar Date Change

Winter hours are now in effect.  We now meet on Saturdays only from 10:00 to 11:30 AM.  This means that there will be no meeting tomorrow evening, Thursday 11/30/17.  Regular hours will resume on Tuesday 3/6/18.

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The La Canne Vigny seminar has been moved to Saturday December 16th, 12:00 - 1:30 PM.  The  event is donation-only -- any tax deductible donation, no matter how small, is greatly appreciated.

Workout of the Week #82

Workout of the Week #82

It's still Mettlecraft Month in these here parts, so get ready for another workout that sure to stretch your limits inside and out.

  • Heavy bag carry.  Select the bag that's right for you based on your size and fitness level.  Note: I used a full-sized #75 for this entire workout and by the end I prayed for a plane engine to fall out of the sky and end my misery.   Set a round timer for 3 x 3:00/1:00.  Put the bag on your shoulder and walk around for the 3:00, put it down and rest for the 1:00.  Then go straight into...
  • Grappling Conditioner #3.  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.
  • Active Thanksgiving meditation.  Set a timer for 8 minutes, assume your meditative posture of choice, close your eyes and regulate your breathing.  Starting with right now, visualize your actions like a silent movie playing in reverse.  What have you done lately to show your thanks?  Not speak your thanks or think your thanks but to actually demonstrate your thanks by doing something?  When I did this exercise I made it back two weeks and I only came up with three tangible demonstrations of thanks.  Embarrassing!  When you're done, do what I did -- put a thing or two on your to-do list.  Give somebody a hand who helped you out, take somebody to lunch, make a charitable donation, or at least send somebody a card or a nice note.  Actions speak louder than words! 

 

Workout of the Week #81

Workout of the Week #81

  • Half-hour Pyramid.  Select 4 to 7 calisthenic exercises. Less is harder because you'll do more reps of the same exercise!  So beginners = 7, intermediate = 5 or 6, advanced = 3 or 4.  Set timer for 15 minutes.  Climb the pyramid until the timer beeps.  Finish the set you're on, then try to climb back down before the half-hour is done.
  • Heavybag Compass Drill.  Set a timer for 4 rounds of 2:00/:30 or, if your round timer won'd to fractional intervals, use 3:00/1:00.  Resist the temptation to do longer rounds -- you'll start pacing yourself, and that's not the goal.  Round 1 focus on Form.  Go slow and make your body mechanics as perfect as you can.  Round 2, focus on Accuracy.  Pick your targets carefully and try to hit them perfectly.  Round 3, go for Speed.  See how many shots you can throw before the timer beeps.  Round 4, go for Power.  Make every shot a knockout blow.
  • Blood Compass Meditation.  Set a timer to beep every 3 minutes.  Assume your meditative posture of choice, regulate your breathing, close your eyes and start the timer.  You're going to do 4 segments of 3 mins each as follows:

1. Visualize a chalice hovering in front of your forehead and imagine that it contains the the blood of your chosen god or goddess.  Think about where you look for guidance and what you worship -- not in theory but in practice.  Are you are properly demonstrating and directing your devotion?  When the timer beeps...

2. Imagine the chalice descends to hover in front your lower abdomen  and that it contains the blood of your ancestors and kin.  Think about what you've inherited biologically and emotionally from your ancestors.  Are you using discernment to determine what you're carrying that's positive and what's negative?  Are you passing on the good an jettisoning the bad?  Are letting go of emotional baggage?  When the timer beeps...

3. Now the chalice hovers near your right shoulder and it contains the blood of friends and heroes.  Who do you associate with?  Who do you aspire to become?  Are you associating with, and looking up to, the right kinds of people?  If not, why is that?  What can you do to sort that out?

4. And finally, the chalice moves left and hovers near your left shoulder and it contains the blood of sacrifice and nourishment.  Are you making sacrifices for the benefit of yourself, your family, your community and your nation?  Are you respecting the sacrifices of others?  Do you respect the lives of the plants and animals that have died to nourish you?  Are your meals more sacred or decadent?

When you're done, record your thoughts and realizations in your training journal and add action items to your To-Do List.

Workout of the Week #80

CABAL FANG WORKOUT OF THE WEEK #80

1) Do something heroic.  Think of something you’ve been reluctant or afraid to do, something that serves a higher purpose, and make a plan for getting it done.  Doesn’t have to be earth shattering — smaller might even be better.  Maybe there’s a family member in need of an intervention, a friend who needs help with a daunting task, a volunteer job you’d have to bite the bullet to complete etc.

2) Self Destruct Sequence.  See if you can beat the first elder's PR of 28:18. 

  • Zombie Squats (50)
  • Pushups, diamond (25)
  • Jump Squats (100)
  • Bodybuilders (25)
  • Pikes (25)
  • Jump Squats, split (50)
  • Pushups, barrel roll (25)
  • Bicycles (50 each side)
  • Burpees (25)
  • Twisters (25 each side)
  • Wall Touches (100)
  • Pushups, hopping/clapping (25)

3) Noodle around a little.  If you have a partner, spend 10 minutes practicing your standing locks a.k.a. “the Star of Ishtar.”  No partner?  Get yourself a pool noodle and bungee it to a tree, post or heavy bag to use as a training arm.  If you feel like making it fancy, put a fake elbow in it.

READ MORE HERE...

Workout of the Week #79

Cabal Fang Workout of the Week #79

  1. Complete the Monthly Constitutional as follows:
  • Walking Push-ups (25)*
  • Twisters (25)
  • Zombie Squats (50)
  • Burpees (25)
  • Curb Touches (100)
  • Lunges (100)
  • Flutter Kicks (100)

2. 8 minute Tire Run.  Set a timer for 4 minutes.  Pick something up and run as fast as you can until the timer beeps and then run back.  Beginners, choose something small and light, say a 5 lb. dumbbell.  Intermediate, choose something a little larger and more awkward, say a 10 lb. medicine ball.  Advanced players, use something like my personal favorite, the humble automobile tire (without the rim, obviously).  Cool down for 3 minutes and then meditate.

3. A meditation on the symbol of the Chalice.  Read or re-read Chapter 15 in the Cabal Fang book.  If you have a chalice of some sort in your home, set it up such that it's at eye level when you're in your meditative posture of choice.  If you don't own a chalice, sketch or draw one, prop up a photo from a book, or print out the photo below.  Set a timer for 10 minutes, assume meditative posture, and regulate your breathing.  Do not squirm, wiggle, fidget or scratch -- just look quietly at the chalice until the timer beeps.  When you are done, record your thoughts, feelings and impressions in your training journal.

Workout of the Week #78

Cabal Fang Workout of the Week #78

  • Improvised weapons practice.  Select a blunt object safe for practice such as a  hand tool from your shed like a plastic trowel, a pair of pliers, a wooden or rubber knife, a stick from your yard, a ballpoint pen, a cane, your kubotan key chain, a tactical pen, etc. and set a countdown timer for 10 minutes.  Strike the air in an "X" pattern -- with sincerity and intenstity! -- as many times as you can before the timer beeps.
  • Complete the Constitutional of the Month.  Substitute exercises as needed based on experience/fitness level, partner requirements, etc.
  • Cover 1 mile as fast as you can.
  • Mental rewind meditation.  After a 3-minute cool down, set a timer for 5 minutes and assume your meditative posture of choice.  Regulate your breathing.  Starting with right now, replay your day in your mind's eye, like a movie in reverse. Look for things you did or said that were not exemplary. Were a gentleman or lady today?  Did you do a good job of acting like the person you are in your heart?  Record your realizations in your training journal. 

READ MORE...

Workout of the Week #77

Workout of the Week #77: the "777"

  • Heavybag.  Set timer for 7 rounds of 1:00/:30 and hit it as hard as you can -- maximum effort!
  • 20 lb. sandbag pyramid.  Full Pyramid to 7 (that'll be 49 total reps of each exercise when you're done) of Sandbag Burpees and Sandbag Sit-ups.
  • Journal review.  Get out your training journal.  Turn back a year (if your journal is under a year old, just go back to the beginning) and look at your entries.  Spend 15 minutes reading and reviewing.  How far have you come?  Are you happy with your progress?  Are there things you have no made progress on?  Why?  Are you repeating mistakes?  What do you need to change, improve or expand upon?

READ MORE HERE...

Workout of the Week #76

CABAL FANG WORKOUT OF THE WEEK #76

  • Eye-patched.  Prepare to fight with a handicap if necessary.  Tie a bandanna or tenugui around your head such that one eye is covered.  Set a timer for 3 x 3:00/1:00 and get after that bag with maximum damage in mind -- punches and kicks.  Really try to beat the stuffing out of it.  Caution: Depth perception is difficult with one eye covered -- don't get hurt.  Don't have a bag?  Make one.  Nowhere to hang it?  Lash it to a tree.  No excuses!
  • Calisthenics pyramid.  Full pyramid to 7 of Hop Push-ups, Pikes, Finger-tip Push-ups, and Jumping Jacks (that'll be 49 of each exercise total).  If/when you gas on the Push-ups, drop to knees.  Can't do do Hop Push-ups with a hop at the top?  Do them regular. Can't do Finger-tip Push-ups?  Do them on knuckles instead.  No excuses -- only substitutions or step-downs.
  • Searching for excuses.  Set a timer for 10 minutes.  Assume your meditative posture of choice, close your eyes, and regulate your breathing.  Imagine that your life is a video recording.  In your mind's eye, start it playing backwards from right now.  Watch the video playing backwards, noting as you go the things that you've been making excuses about.  When the timer beeps, get out your training journal and write down the things that you're going to do, say, correct, overcome, etc. by throwing your excuses into the negative behavior dustbin.

READ MORE...

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 #75

CABAL FANG WORKOUT OF THE WEEK #75

  • Inside/Outside Heavy Bag Drill.  Set a timer for 8 minutes.  Imagine that your heavy bag is a person — really imagine it! — or else this drill is worthless.  Throw combos of 2, 3 or 4 shots against the bag.  As you do, imagine what your opponent would be likely to throw back.  Get your head off center line while you strike by using slips/shoulder pops simultaneous to your strikes.  Move while you hit, hit while you move!
  • The “888” Workout.  Set a timer for 8 minutes.  Complete as many sets as you can in 8 minutes of 8 Prison Push-ups and 8 Jump Squats.
  • 8-count Self-Improvement Drill.  Sit down with your training journal and a pen and set a timer for 3 minutes.  Start the timer.  Before it beeps, write down 8 things you could do that would make you a better person and/or would make your life better.  Restriction — not freedom! — encourages creativity.  Thanks to the time limit you’ll be blurting things out on the paper that have been hiding in your subconscious.  Give your 8 ideas consideration and move them to your To-Do List as you see fit.

 

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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 #74

 

CABAL FANG MARTIAL ARTS WORKOUT OF THE WEEK #74

  • Slip ball.  Get in front of your slip ball for 10 minutes.  If you are serious about boxing or kickboxing you should be doing this twice a week until the end of time.  Pursue slip ball with enough sincerity to be sweaty when you're done.  Don't know how to use a slip ball?  Watch this.  Don't have a slip ball?  Put anything on the end of a string and hang it up, or make a proper one by drilling a hole in a tennis ball and running some para-cord through it.
  • Power kick pyramids vs. heavy bag.  Set timer for 10 minutes.  Throw a Side Kick pyramid to 4 with left leg forward, switch stance, and do another with right leg forward.  Switch stance.  Throw a Roundhouse/Switch Kick pyramid with left leg forward, switch, and then throw another with right leg forward.  Repeat until the timer beeps.  Kick as hard and fast as you can for max power.  Each pyramid = 1 kick, then 2, 3, 4, 3, 2, 1 with only a short beat between groupings.  See if you can get through 12 pyramids -- the whole thing 3 times -- before the timer beeps (that would be 192 kicks).
  • Caduceus meditation.  Symbols effect your mind in ways that words and sounds cannot.  One of the best ways to use and interact with symbols is to sketch them in your own hand.  Draw a caduceus on apiece of paper.  Then prop it up such that it's at eye level when you're in your chosen meditative posture.  Narrow your eyes to slits, regulate your breathing, and meditate on the drawing for about 10 minutes.  Record your thoughts and impressions in your training journal.

READ MORE...

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 #73

 

CABAL FANG MARTIAL ARTS WORKOUT OF THE WEEK #73

  • One-Armed Bandit.  Defend against an imaginary bandit using just one hand!  Set a timer for 2 rounds of 5:00/1:00.  Tie a rope around your waist or put on a karate belt and tuck your left wrist under it — or just grab your belt with your left hand.  Go at your heavy bag with self-defense level aggression using just your right hand until the timer beeps.  Switch hands for the second round.  Don’t forget to modify your shell and use defensive maneuvers like bobs, slips, pops and rolls between groups of shots.  “But I don’t have a heavy bag,” you say?  Make one or shadowbox — no excuses.
  • Describe your moral compass.  Get out your training log or journal and describe in 100 words or less your moral compass.  What is “north” — your primary orientation and the positive morality you are heading toward?  What lies to the “south” — the thing you’re heading away from?  What are the secondary and tertiary moral issues to the “east” and “west?” 

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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 #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…

 

READ MORE...

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 #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.