Bike (if you don’t have a bike, run instead): Set timer for rounds of 2:00/1:00. Ride at relaxed pace for 6 rounds. Turn around and head back, riding AFAYC for 2:00, pacing for 1:00 breaks. Make it home before end of 9th round.
Wrap up with 10 minutes of meditation on the nature of quality. What makes one thing better than another? What is the meaning of the word “quality?”
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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.
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Robert Mitchell Jr. 