Category Archives: Martial arts

Combo Breakdown, Hill Climb #CABALFANG #WOD

Combo Breakdown (Set timer for 15 mins.  Pick a combination and practice it slowly for a couple of minutes until it starts to get more fluid.  Speed up gradually.  Spend the last five minutes letting it fly as quickly as possible, as many times as you can until the timer beeps.  My combo was as follows: Outside slip, inside slip, LH, RU, LJ, Spin Rev. Hook Kick); Hill Climb (Go to the steepest hill you can find and get up to the top and back down again as fast as you can using whatever means you desire.  If running, make it at least 1/2 mile each way, if walking, hiking or biking at least 1 mile).

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This is my eBook “The Calisthenics Codex” which is pre-ordering so hard that it’s sitting at #2 at Barnes & Noble. You know you want it…


And by the way, you have only 3 days left to pre-order my new book The Calisthenics Codex for 1/2 price.
 On June 1st the price doubles to $4.99.  Links below.

Click here to pre-order at Barnes & Noble

Click here to pre-order on iTunes/iBooks

About “The Calisthenics Codex” by Robert Mitchell Jr.:

Over 2,000,000 possible workouts! “The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.

People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.

What are you waiting for?

DUMBBELLS, KICKS #CABALFANG #WOD

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Dumbbells (6×15 of Two-handed Bench Press, Ripcords, and Goblet Squats); Kicks (500 AFAYC)

Last Chance Deal and Your #CABALFANG #WOD

First let’s get to today’s Cabal Fang WOD.  Hike and Cane (or secondary weapon) Practice:  Hike away from home with 30% body weight pack for 1 mile minimum (a local park or abandoned lot is a nice destination).  Leaving your pack on, stop and drill with your practice weapon for 10 mins — all strikes, all angles, both hands, etc.  Hike back and you’re done.

Calis Codex cover final for webWhat’s this about a last chance deal you ask?  Time’s running out to pre-order The Calisthenics Codex for $2.50.  Price doubles June 1st.

Click here to pre-order at Barnes & Noble

Click here to pre-order on iTunes/iBooks

About “The Calisthenics Codex” by Robert Mitchell Jr.:

Centuries old and still going strong, calisthenics remain the most effective and efficient way to get in shape and stay that way. Whether you are a beginner just starting out, a dedicated weekday or weekend warrior craving variety, or a hardcore athlete looking for a fresh perspective or a new challenge, “The Calisthenics Codex” has something for you.

Over 2,000,000 possible workouts! “The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.

People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.

What are you waiting for?

PTDICE Pyramid #CABALFANG #WOD

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PTDICE Pyramid: Full Pyramid to 8 of Wide Push-ups, Leg Lifts, Zombie Squats.

Ground Self-defense Drill

Update 7/18/19:  My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity.  Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.

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Original post:

This is us drilling ground defense at The Order of Seven Hills.  In this drill, one man is the aggressor. The defender’s objective is to submit the aggressor or escape, while the aggressor’s job is to submit the defender or at least prevent escape.

Striking is at about 50% power, but wrestling is just shy of 100%.

Working on tarps over hard ground instead of on mats is miserable, but at least it keeps you from getting too comfy on the bottom (if you think mat burn sucks, try tarp burn).

Next time we’re going to do the same drill with weapons.

It’s Time to Start Expecting More

The other day one of my conservative friends shared this YouTube video on Facebook:

That video — a monologue from renowned liberal Aaron Sorkin’s TV show The Newsroom — has  tens of millions of views, likes, and shares.  It is almost universally appreciated by liberals and conservatives alike.  It is, on some level anyway, a more intelligent version of the the old guy mentality satirized by Dana Carvey.  It is that old guy who says, “Back in my day, we walked to three miles to school, blah blah, we took hold of our bootstraps, blah blah, we didn’t whine and complain, blah blah…and that’s the way it was and we liked it!”

Or is it?  It’s easy to laugh at and dismiss ideas like the ones in Jeff Daniel’s speech as being backward looking, nostalgic, cheesy, and naive.  If you’re one of those people, I challenge you to think again.

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Required Poetry for Memorizing (1925)

I inherited a book from my great aunt that’s called Required Poetry for Memorizing and it’s for grades 7th through 8th.  It is copyrighted 1925.  Eight-seven years ago kids were memorizing poetry.  Not sure when they stopped.  My father, who had only a high school education, could recite Poe’s The Raven.  All of it.  My youngest kid is about to graduate high school.  She can’t do long division in her head, is still a little fuzzy on her multiplication tables, and does not know how to read or write in cursive.  She’s on the honor roll and  has a 3.5 grade average.

I was talking to a new acquaintance recently and some of my hobbies started coming to light.  I think Sara thought my modesty was false when I said that I was ashamed that my knowledge of French extended to reading but not to conversation.  This is pretty common, people thinking I’m being falsely modest when I say I’m disappointed in my achievements.

But it’s true. I’m ashamed of the fact that after two years of high school French and four semesters in college, I still can’t speak the language.  I’m ashamed of the fact that I only have a handful of martial arts trophies, that I’ve never exhibited my artwork in a gallery, that I haven’t won a short story contest since high school, that all six books I have to my credit are self-published, that not a single person has ever told me that one of my books is his or her favorite book.  I don’t want to be good — I want to be excellent.  Outstanding.  Remarkable.  Not because I want to be recognized or make a lot of money, but because I want to create wonderful, beautiful things.  Because I think it’s important to expect only the best of oneself.

One of Morgan's recent works

One of Morgan’s recent works

My daughter Morgan wants to be amazing too, and she is.  She has that desire.  Her art is breathtaking, and she has the patience and vision to make inspirational works.  I’m proud of her 3.5 GPA, but wouldn’t it be better to send her out into the world with an even stronger educational base?  She is capable of learning and doing anything.  Can’t we expect more?

Also in my collection of books you’ll find the Foxfire series.  These books are a compilation of articles that catalog the lifeways of Appalachian hill folk.  In the 1960s a high school teacher named Eliot Wigginton tasked his kids with interviewing their parents and grandparents.  He guided them to record skills, information, and knowledge that were at risk of being lost to the mists of time.  Part sociology, part how-to, and part history, in them you will find country people creating amazing things —  log cabins, split oak baskets, quilts, you name it.  You can’t believe your eyes.  One of the things that stands out is how smart and clean these people are.  Many of them are standing in homes with dirt floors, but there they are in starched and ironed clothes, groomed and shined like newly minted copper pennies.  One look at these people and you know they give a shit.  Eliot Wigginton gave two shits, and he expected his kids to also give two shits.  The result?  A series of twelve books that are an absolutely priceless resource, an incredible contribution to the field of history and folkloric research.  But a teacher and his kids couldn’t do that today.  They’d be too busy getting ready for standardized tests like the SOLs so that the kids could graduate and the teachers could keep their jobs.

When I watch that video of Jeff Daniel’s monologue, what I think about is how we just expect so much less of ourselves than our parents and grandparents did. Our predecessors were far from perfect.  They were bigoted, they were polluters, they stole a whole country from the indigenous people who were here first, and so on.  But, collectively at least, they expected that we would get better.  They sure didn’t expect that we’d try to reverse Roe v. Wade or start attempting to tear down the Voting Rights Act.  They expected that we’d learn from our mistakes and keep improving.  They expected that we’d never go backwards.

We can be great.  But in order to do that we’re going to have to raise the bar.

Res. Bands, Spin Kicks #CABALFANG #WOD

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Resistance Bands HIIT (3 sets of :40 each: Lunge/Fr. Press, Bicep Curls, Squat/Fr. Press, Seated Row, Rest. 10 minutes total); 100 spin/turn kicks (Back Kick, Spinning Rev. Crescent, Wheel Kick, etc.)

Ground fighting, HIIT, Meditation #CABALFANG #WOD

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Ground Fighting Conditioner #2 followed by a PTDICE HIIT (5 x :20/:10 of each Hop/clap Push-ups, Half Squats, Twisters, Split Squats. 20 seconds of each exercise with 10 second break while transitioning to next exercise, 10 minutes total).

Bonus meditation: I like Tarot cards, but you can use a photo, greeting card, postcard, etc. as long as it is of more than just a portrait. Set a timer for 10 minutes, prop up the picture, settle into you preferred posture, and stare at the image. Relax into the exercise, gradually allowing yourself to sink into the scene depicted on the card. Imagine you are present in the scene. What do you perceive? What can you learn from being in that place and time?

Dumbbells, Knife Drill #CABALFANG #WOD

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Dumbbells (5 x 12 of Kung Fu Curls, Swing-thrus, Lat Raises, Squats); Knife Flow Drill (4 x 3:00/1:00 with dull training blade. Shadowboxing all-in, stab, slash, kick, punch for 3:00, then slash and stab your pre-marked heavy bag for 1:00, making sure to attack no mark twice in a row. Change hands/grips each round.)

Dumbbell exercises illustrated in video below.

The #Pirsig Workout #CABALFANG #WOD

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Bike (if you don’t have a bike, run instead): Set timer for rounds of 2:00/1:00. Ride at relaxed pace for 6 rounds. Turn around and head back, riding AFAYC for 2:00, pacing for 1:00 breaks. Make it home before end of 9th round.

Wrap up with 10 minutes of meditation on the nature of quality. What makes one thing better than another? What is the meaning of the word “quality?”