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Rope and Rag: Martial Arts T.I. #223
- Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
- 8 mins of martial fitness. You can do this one unarmed or, if you train with weapons, with a dull training weapon. Set timer for 8 x 1:00. Round 1: strike the air while doing Russian Squats. Round 2: Low Crawl forward and backward up and down your training area making sure your profile is as low as possible. Round 3: Get-ups. Round 4: Strikes vs. heavy bag. Repeat once more for 8 total rounds. The first time you hit the heavy bag do so standing, the second time do so grounded. Consider tying a rag to your heavy bag (s) to simulate hair. See video below.
- 150 max power kicks vs. heavy bag. Go as fast and as hard as you can. Record your time in your training journal and beat it next time.
- Learn to tie a bowline knot. The right knot at the right time can save your bacon. If you need a cinch-proof loop in the end of a line, say you need loop to make a lasso or anchor a line to a post or branch, then you need bowline knot. See photo set below. Practice makes perfect. Tie it and untie it 25 times until you have it down.
- Sacred reading part 4. As we’ve learned in previous weeks, the essence of sacred reading is to analyze the things you read in four different ways: literally, morally, allegorically and anagogically. Consider that these ways of reading can be applied to all forms of input, not just to sacred literature. Try reading a newspaper article or interpreting a friend’s story in these four ways. Everything is a story, and every story has at least four layers of meaning awaiting discovery.
- Journal. As always, log everything you did and thought about in your training journal, even if it’s only a few lines. If it ain’t in the training journal it didn’t happen!
TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!
Robert Mitchell Jr. 