Category Archives: Writing

Jam Packed Update and Your #WOD

1. First things first. Here’s your WOD and a book recommendation:

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PTDICE HIIT: 6 x 30 secs AMAYC of Push-ups (tap shoulder with opposite hand between reps), Side Crunches, Steam Engines, Hindu Squats, and rest — 15 mins total. Heavy bag HIIT: 20 x :20/:10 max power punches and kicks — 10 mins total.

2. My new calisthenics eBook is selling like snowcones at a jalapeno eating contest. If you dig working out, go get it.

3. I went camping this past weekend. Even though it was as hot as Satan’s underpants, and even though we had to head home early on account of severe storms, we had a great time. For the grandkids I made masks out of Poplar leaves. We saw a big ‘ol rat snake. We ate delicious food items. Made it home before the storm hit, just in time to see a tree in my backyard break in half. Pictures below.

Have a funnest day ever! Remember: every day on this side of the grass is a good day.

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Travel, Book Recommendation and #CABALFANG #WOD

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I’ll be traveling this week, so after today, no WOD posts until next Monday. I did write a post for tomorrow though — not a WOD, but it’s a beauty.  See you next week!

BIKE (Warm-up for 18 mins, then ride AFAYC for 12 minutes, followed by cool down for 10 mins — 40 mins total).

Today’s book recommendation: In the background of the photo above you’ll notice the often joked about “Dark Night of the Soul” by St. John of the Cross. Required reading for anyone pursuing the mystic path, this is a short but deeply moving and important book. Many people seem to think it’s just for those of Catholic faith. It isn’t. Read this powerful little tome and you’ll see why it’s title is now a universal phrase for the ultimate struggle preceding enlightenment.

PTDICE #CABALFANG #WOD and a review of Disintegration By Richard Thomas

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Happy Friday! Feeling a little lazy today…here’s the little 15-minute PTDICE workout I did this morning. Put a #20 chain around your neck and complete a full pyramid to 7 of Prisoner Squats, Prison Push-ups, and Twisters (that’s 49 each).

And here is my review of “Disintegration” by Richard Thomas, an A+ gut-punching noir monkey wrench to the back of your skull: http://www.goodreads.com/review/show/1303236573

Grinding out the Ranger Workout

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Okay, I just sort of threw this title together from all the miscellaneous bits I’m tossing into this post.

First, I just want to share some love for my 2000 Ford Ranger which just hit the 200,000 mile mark. There have been repairs but far less than you’d expect. Still gets 23 mpg mixed. She’s my baby.
Second, today’s workout:

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Dumbbells (6 x 12 of Two-Handed Triceps Ext., Crunches, Two-Handed Military Press, and Squats). Animals (10 mins of Gorilla Walk, Alligator Walk, Shrimp, 1 min each alternating). Heavy Bag (Set timer to beep every minute and alternate Punching, Push-ups, Kicks, Squats, Combos, and rest for 10 minutes).

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Third, I want to share my Grinds experiment. If you’re trying to kick snus or snuff, this nicotine free product is a delicious alternative. It’s made from coffee and chocolate rather than tobacco. It does contaoin caffeine though, which kept me from feeling drowsy, but I need something to use after dinner or I’ll be up all night. More research needed!

Check out this review of I’ll Never Get Out of This World Alive

I just joined up on Goodreads. Here’s my first short review: http://www.goodreads.com/review/show/1294706189

Dryer Disaster Aversion

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I saw a news report on TV last week about a house fire that began in a dryer duct. Then I remembered that one of my old friends suffered a house fire for the same reason back in the 90s. So I decided to clean ours out yesterday.

Yeah well, as you can see by the photo above, there was no cleaning it out.  The hose was at least as old as the dryer, 70% clogged, the plastic was crispy dry-rotten, and the whole mess was basically a tinder bundle waiting for a spark.

I replaced the old plastic hose with a new aluminum one. And I encourage you to do the same.

I Literally Wrote the Book on Calisthenics

Calis Codex cover final for webMy newest eBook The Calisthenics Codex is now available everywhere, and I’m proud to say that it’s already one of the most popular books on the subject.  It’s at #2 at Barnes & Noble and #1 on Kobo and Smashwords.

Pre-order is now over, but the price hasn’t yet gone up.  You can still get it at half price ($2.49), but that won’t last long.  It’ll be 4.99 soon.

This baby took over a year to get to market, and there’s lots of love, sweat and tears inside this digital beauty.  You’ll get plenty of bang for your buck, I guarantee it.

Go get some.

About the The Calisthenics Codex:

“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.

Beginners get started right, with easy calisthenics such as Front Planks, Dirty Dogs and Lunges, and learn how to warm up, cool down, and stretch. Advanced players are presented with brutal exercises like Barrel Roll Push-ups, Hindu Squats, and Bodybuilders, and face tough challenges like “Gut Check” and “Death March.”

And as an added bonus, you’ll find out how to complete any workout and get your name in the Calisthenics Codex Hall of Fame!

Found this post for you on Tumblr

There are films and there are movies. When you imagine the possibility that a cinematic production might deeply touch or even change someone’s life, you probably think of a great film, a self-important, artsy-fartsy kind of film.

But in this case it was an action flick.

I hate to hear the term “serious art.”  It implies that some art is not serious, that it is inherently lesser.  We don’t know what is in the artist’s heart, and even if we did, what difference does that make? 

Art is art.  That black light Jimi Hendrix poster you got on eBay and tacked to your ceiling may be your personal Sistine Chapel. 

I’m not saying that all art is equal in terms of the depth of symbolism, the skill required, the time investment, and the various metrics.  All I’m saying is that I/we shouldn’t be so ready to look down our noses at stuff.

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?

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.