There’ll be no overtures today you bilge rats! Only gather ’round on the quarterdeck and shut your filthy scupper holes — there’s work afoot. Arrr!
Why am I talking like this? Well, I’m just warming up for International Talk Like a Pirate Day on Monday the 19th of course!
Cabal Fang Workout of the Week #22
This one is an auto tire workout followed by a standing meditation.
- Auto Tire 4X4s. Get an auto tire, set a timer for 4 intervals of 4 minutes each, and put on a pair of gloves. For the first two intervals (8:00 total) complete as many sets as you can of 8 Tire Slams, 8 Tire Push-ups, and 8 Tire V-ups. Then shoulder the tire and head out. Go as far as you can — run, jog or walk as your fitness allows — until the timer beeps to end the third interval. Turn around and try to get home before the timer beeps to end the 4th and final interval. Take as many 12-second breaks as you need to finish. [Tip: Put your arm through the tire, reach up and grab it palms down. Hug the tire to your shoulder so it doesn’t bounce. Switch sides every minute or two.] If you don’t know the tire exercises, download the tire booklet by clicking here.
- Standing “Hadouken” Meditation. Set timer for 8:00 and stand with feet a shoulder’s width apart. Relax and imagine that you are forming a softball-sized ball of invisible energy between your palms. Inhale as you gently rotate your hands in one direction; hesitate with lungs full and airways open, then exhale as you rotate your hands back to starting position. Hesitate with lungs empty and airways open. Repeat. [video here and below]. As you do so, imagine the warmth of the energy on your palms and really make an investment in your full attention — you can only get out of it what you put into it. Intensity is the secret sauce that insures results in everything you do! This is a great exercise for beginners who struggle with focus during seated meditations, and it’s also a nice change of pace for experienced people looking to let some fresh air into a stale routine.
Robert Mitchell Jr. 