Category Archives: Uncategorized

Cabal Fang WOOTW #2


This Workout of the Week is what I’d  call intermediate difficulty.  Don’t get me wrong.  It ain’t exactly a 40-minute hot tub soak, but it’s not a Navy Seal gauntlet either! ♡

* Calisthenics Half Pyramid (1 of each, 2 of each, 3, 4, 5 etc.) to 10 of Narrow Push-ups, Bodybuilders, Split Squats, Legs Up Crunches, Prisoner Squats (See if you can beat me — I got it done in 23:14.)
* Aerobics at pace. 20 minutes of aerobics, at pace, your choice (I chose my bike)

Note: In the photo above, that’s a cigar box in the background. I hate cigars and I dont use tobacco, but I love cigar boxes for holding stuff. Most smoke shops sell them for $2/each.

Cabal Fang WOOTW #1 (Work Out Of The Week) with Video!

20160423_095547.jpgCabal Fang WOOTW #1 (WOOTW stands for Work Out Of The Week) is a ground fighting strength and mobility conditioner.

How do I come up with these ridiculously crazy and wildly creative workout ideas?  Well, for one thing, I have designed and made some really cool and quirky workout randomization tools.  I roll the dice and, using the benefit of 30 years of martial arts and fitness experience, I riff off of the results.  Think of it as martial arts dice jazz or muscle movement be-bop boxing improv.  Yep, kind of like that.

Cabal Fang WOOTW #1: Ground-fighting Strength and Mobility Conditioner

Set timer to beep at 1 min. intervals.  Complete 3 full sets of 1 min. each of the following 6 exercises (18 mins total): Gorilla Walk, Monkey Roll, Shrimp, Walking Push-ups, Walking Lunges, Jackknifes (video below).






Joy to the Workout


I’m off today for Christmas eve so, having a little more time than I usually have on a weekday, I decided to go a little harder (especially since tomorrow is basically Cookie-palooza Feast-o-rama).

I added a bike ride to the end because, even though it’s pouring rain, it’s in the 70s. It’s so frustrating that people actually *laughed* at Bernie Sanders when he said that climate change was the world’s greatest threat.

But I digress. Here’s your Cabal Fang WOD:

* Dumbbells  (5 x 12 of Plank Rows, Squats, Bent Rows, Swing-throughs, 1 min rest b/t sets)
* Kicks (250 vs. heavy bag as fast as you can)
* Bike (30 mins as fast as you can)

Books & Brews: Courtship of the Cake / Ballast Point’s Calm Before the Storm

Mary Chris Escobar runs a kick-ass shop.  Great ideas, relentless and work ethic, and a cool sense of humor.  You should give her blog a sip — er, I mean, a read.  Because…beer.  Duh!

Source: Books & Brews: Courtship of the Cake / Ballast Point’s Calm Before the Storm

Inherent Animism

An outstanding, post from A Forest Door that started my day off with a double shot of joy, hope and fun.

Little Free Libraries: Spreading the Love in Raleigh, North Carolina

I’m just getting over being sick, and since I don’t have the energy to be original, I’m sharing someone else’s originality. Fun post by some industrious folks availing themselves of a nifty resource. Books rock!

The Dystopian Nation of City-State

IMG_1945     IMG_1974

Have you seen these?  These small wonders are called Little Free Libraries.  On the honor system, readers take a book, read a book, and return a book.

On a recent visit to Raleigh, my best friend and I Google mapped our way around the center of the city and distributed copies of The Dystopian Nation of City-State: An Anthology.  Hopefully, someone’s summer reading list will be infused with the political antics of City-State’s cruel government and the hopeful, yet vengeful Illegals.

IMG_1978     IMG_1952

The Dystopian Nation of City-State: An Anthology drop off points:

1.  2001 Lorimer Road, Raleigh, NC 27606

2.  119 Hawthorne Road, Raleigh, NC 27605

3.  507 South Saunders Street, Raleigh, NC 27603

4.  215 South McDowell Street, Raleigh, NC 27601

5.  701 South Bloodworth Street, Raleigh, NC 27601

Check out Free Little Libraries here.  There may be one near you!  🙂

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Circle of Death Workout

Check out this card-based random workout generator courtesy at Lyman Chen.

Adding a random element to workout choices breathes new life into fitness. And randomness is a great way to prepare martial artists for the unexpected.


For the ultimate in random workout generation try PTDICE. These nine dice create millions of unique workouts.