BIKE POWER: Set timer for 15 min intervals. Ride at relaxed pace, without touching the highest front gear, until timer beeps. Then turn around, shift to biggest front gear, and head back home AFAYC shifting only on rear gear. Complete 250 Push-ups less 50 for every minute left on the clock (in other words, if you make it back in 10 mins you don’t have to do any).
And for no reason whatsoever, here’s one of the songs I listened to on the way to work this morning.
Click here to download my eBooks from Smashwords.com in multiple formats, or visit these links to get them at Amazon, Barnes & Noble, or Kobo.
I teach martial arts, fitness, outdoor skills, and spiritual development. Interested in a custom seminar? Email me at mitch@heritageartsinc.com.
Many programs are available free through my non-profit — even the distance learning program! Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Self-Defense? It’s a realistic and effective western martial art drawing on boxing, wrestling, and “Rough ‘n’ Tumble” — including defensive use of walking stick, knife and tomahawk. Textbook in production.
Make a tax deductible donation
Robert Mitchell Jr. 