Are there weasels in the workout of the week? Nope. But as you’ll see in a minute there are crabs and bears! The weasel is yours truly — because there’s so much going on around these here parts that I’m as wild as a weasel stuck in a corn bin!
First off, the 501(c)3 paperwork came through, and Cabal Fang Temple is officially a tax exempt public educational charity. I’m about to bust my buttons!
Third — and the reason I’m using all this country hick verbiage — is that I’m happier than a pig in slops with the material I’m picking up in Mark Hatmaker’s Frontier Rough & Tumble martial arts program (you’ll have to subscribe to his RAW service to get the lessons but you can get a flavor for it on his blog). What’s new is old and what’s old is new — more detail to come in future posts — but it’s fast becoming clear that some of the old world martial arts techniques I used to think were only side dishes just need a little extra pepper to look just like FRT, and then they can go smack dab in the middle of the table next to the biscuits!
And fourth, I’m really making progress in the Holy Orders program at Ekklesia Epignostika. It gets more and more beautiful and enriching (and more difficult!) the further I go. More to come on that too, but in a year or so, you might be able to call me Father Mitchell.
Without further ado, this wild weasel presents the crabs and bears included in…
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.
¹ Vigny Canne is a form of walking stick self-defense? “Shake a stick?” Get it? Look, these are the jokes. They’re not near as funny if I have to tell you when to laugh!