Tough constitutional this month.¹ Most take a little over 20 mins to start but get knocked down to ~15 by the end of the month. This one took 30+ the first time and still hasn’t been done in under 20 yet.
The fifth exercise is generating questions so here’s the low-down. Whether you’re in Japan or Joliet there’s only so many ways for a warrior to kneel and stand while maintaining a stable base for fight or flight. The Japanese Get-up is the traditional method I learned doing Japanese and Korean martial arts, and it’s pretty universal.
Which means it also applies to Frontier Rough ‘n’ Tumble. Can’t you you imagine a mixed bag of strangers, natives, farmers and trappers perhaps, kneeling around a trading blanket? If you were in that circle, wouldn’t you’d want to appear as non-aggressive as possible while also maintaining your ability to fight or flee at any moment? Sure you would. There’s a video below.
Warrior Rising: Martial Arts Training Involution #196
- Warm-up thoroughly for at at least 8 minutes. I generally do 8 minutes of MBF or either 2-3 minutes each of (a) something aerobic, like jogging of jumping rope (b) some light calisthenics like Half Squats, Push-ups on knees, Touching toes, Arm Swings etc. and (c) shadowboxing or light heavy bag work.
- Heavy bag ziggurat for power. In architecture, a ziggurat is a stepped pyramid in the ancient Mesopotamian style. In training terms, a ziggurat is what I call a stepped pyramid for time instead of for reps using 30 second (:30) increments. Set timer to beep every :30. Strike heavy bag with full power for one :30 interval then then rest for :30. Then strike for two intervals (1:00) then rest for :30. Then do three (1:30/:30), four (2:00/:30) and finally five intervals (2:30/:30) and go back down again. That will be a total of = 16.5 minutes of oxygen sucking goodness.
- Complete the February constitutional. Beginners take care — this one’s real peach. If you can only do half, that’s fine. Carve away it and maybe you get through all of it by the end of the month.
- 10 minutes of eyes open contemplation. Set a timer for 10 minutes, have a seat in your posture of choice, and regulate your breathing. Remain completely motionless. Do not fidget, wiggle or scratch and do not think in words. Simply sit and experience reality in stillness.
¹ If you’re new around here, a constitutional is a set of 7 calisthenics. In Cabal Fang we create a new constitutional at the beginning of each month and work it twice a week with the goal of getting it done in under 20 minutes.
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