This month’s focus is Mettlecraft. For those you haven’t read the book yet, you can find a full definition here. For those who have, you know this is the month where you dig just a little bit deeper. So the workout of the week is pretty darn nasty.
But in Cabal Fang we never ask anybody to do something we aren’t willing to do ourselves. So WOOTW #79 is exactly what we did at the club this past Thursday. And I’m going to inspire you to dig deeper by showing you a little video of me completing my first Handstand Push-up after 16 months of work.
It’s fairly sloppy and I look like a lumpy old grandpa in my faded sweatpants, but I hope it inspires you nonetheless. I mean, just think — if I can go from regular Push-ups to Handstand Push-ups at age 56 then imagine what you can do!
And now for the nasty, nasty workout of the week.
Cabal Fang Workout of the Week #79
- 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.
A chalice (courtesy of Wikimedia)
* Take one “step” either left or right with your hands between each Push-up.
Robert Mitchell Jr. 