My 20th Anniversary Journey — O. Henry, the Frontier, and the Land of Oz

Four our 20th Anniversary my wife wanted to go to the Land of Oz.   So I went to Travelocity and the little gnome made us some reservations (I would have preferred a munchkin but I’m not a complainer) and before we could say “Come here Toto!” we were off to see the wizard.

We stopped half way in Greensboro and stayed at the O. Henry Hotel.  Hands down the finest hotel I’ve ever stayed in.  Best service, most beautiful lobby, and best breakfast ever.  When I walked through the lobby at 9 PM that evening (I had to run to the car to get something for my wife), the person behind the counter said, “Good evening Mr. Mitchell — is everything okay?  Can I help you with anything?”  “No thank you,” I said, shocked she knew my name.  Outside I found a white-gloved bellhop humming softly and polishing the brass handrails.  at 9 PM.  The O. Henry is about details.

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The next day we stopped in Boone, NC and visited Hickory Ridge Living History Museum.  It was too early in the season to have any blacksmiths, farmers or craftsmen re-enacting anything, but it was still fun to tour the cabins.  I love frontier stuff.  As many of you know I’m studying Frontier Rough & Tumble Martial Arts under Mark Hatmaker and hope to launch an FRT program perhaps as early as next year.

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Later that day we arrived at our mountain lodge — 4 Seasons Resort in Beech Mountain.  Nothing fancy, but they got the job done.  Clean and comfortable but the A/C was no good (thank heaven it got down to 60 at night and we didn’t spend much time there anyway).

The next day we got the heck out of Kansas entered the Land of Oz.  The story of this place is too complex and interesting for me to do it justice but here’s the nutshell version: The Land of Oz theme park opened in 1970.  But a serious fire and economic crunch of the Energy Crisis put the park out of business in 1980.  After that, vandalism, weather and partial sale of the property took its toll.  But in the late ’90s interest re-surged.  The park, now a quarter of its original size, is now under renovation.  It’s only open on Fridays in the month of June and one Weekend later in the year for Autumn at Oz.

I didn’t have high hopes going in, but they shocked me.  When Dorothy — who to my astonishment sang every bit as well as Judy Garland! — went over the wagon and started singing Over the Rainbow I was misty-eyed and profoundly moved.  And when she went skipping down the yellow brick road and I watched 35 children and adults, including yours truly, go skipping after her, I got chills.   Was the one hour tour worth $25/person?  For a fan of the movie, you darned tootin’.

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My wife and I have had some fun trips in our 20 years of marriage.  But this one was a tie with New Orleans as our most fun trip ever!

Retro Miscellany: Training Involution #109

This is a play on the famous sub shop chain logo. Get it?

I’m celebrating my 20th wedding anniversary, so this week’s T.I. is going to be a call-back to a year ago today.

 

But first, here’s a medley of miscellany and whatnots.

I just had a birthday.  On the right is a picture of the hilarious t-shirt my wife gave me (right).

We managed to accumulate a busted washing machine, a busted generator, 35 gals of crushed aluminum cans and some scrap steel to recycle — all to benefit the temple.  Can you believe all we got was $20.20?  It looks like they coded everything as misc ferrous scrap.  But you know that generator core had 5 or 10 lbs of copper wire in it, and the washer motor almost as much.  Didn’t think of that until after we left.  Next time I’ll rip out the motors and demand separate weights.  Should’ve gotten $75 at least.

And now for your 12-month-old flashback…

Cabal Fang Workout of the Week #60  Training Involution #109

  • Boxing HIIT for Accuracy: Setup a slip ball and a heavy bag so that you can switch between the two.  Set timer for 1:00 rounds and complete 20 of them, alternating between ball and bag.   On the heavy bag rounds, focus on hitting precise targets on the bag.  Put a few “Xs” on the bag with medical tape if your bag doesn’t have dots or targets.  On the slip ball rounds, focus on executing perfect and crisp pops and slips.  Muddy movements are easy for opponents to read!  When done, cool down by walking it off for 3 minutes.
  • Writing exercise.  Get out your training journal and write 100 words minimum about quality.  What does quality mean to you? Have there been times in your life when you have and have not done quality work?  Compare, contrast and explore.

“Lightning hits! Quality! Virtue! Dharma! That is what the Sophists were teaching! Not ethical relativism. Not pristine “virtue.” But aretê. Excellence. Dharma! Before the Church of Reason. Before substance. Before form. Before mind and matter. Before dialectic itself. Quality had been absolute. Those first teachers of the Western world were teaching Quality, and the medium they had chosen was that of rhetoric.” 

~Robert M. Pirsig, Zen and the Art of Motorcycle Maintenance

The IIFYM Experiment Week 3

After roughly 3 weeks and four weigh-ins, here are my digits and a little graph.  As I said before, it defies logic and science that a human being could add this much muscle and shed this much fat in so short a time.  I can only assume that body fat calipers are really inaccurate and/or that my carb-starved muscles are pumping up, tightening skin, and skewing the fat calipers.

If you want to try the IIFYM thing, check out their website and my first post here.

Date Body Fat % Muscle Weight Fat Weight Total Body Weight
5/10/18 Thu 26% 119.9 42.1 162.0
5/17/18 Thu 23% 123.1 36.4 159.5
5/28/18 Mon 17% 130.7 26.8 157.5
6/3/18 Sun 17% 126.6 25.9 152.5

Hermetic Warrior: Training Involution #108

May’s Cabal Fang concentrations were Wrestling and the Hourglass.  But since we gave over one session to a member trial and were several times forced by rain into doing stand-up work inside the park shelter, we decided to carry over both concentrations for another month.

It’s really difficult to wrestle in the pouring rain.  We did it once and it was actually really fun.  It’s the wet gear and drive home that stinks.

So it’s still Wrestling Month and we’re still focusing on the Hourglass symbol (see Chapter 9 in Cabal Fang: Complete Martial Arts Study Course from Querent to Elder).  But just because our martial focus is the same, that doesn’t mean you shouldn’t keep your non-wrestling skills sharp.  So…

Hermetic Warrior: Training Involution #108

  • As many kicks as you can in 20 minutes.  Count them, log them in your training journal, and next time you work the drill beat your number.  If it’s not in your training journal it didn’t happen.
  • Weapon half pyramid to failure.  I used my cane but you work with a non-lethal version of your chosen EDC (wooden knife or training folder,  rubber gun, flashlight, tactical pen, etc.).  Perform 1 of each exercise, then 2 of each, then 3, etc. See how high you can “climb” before you have to take a break longer than a 12-count.  Jackknifes, Get-ups, Side Lunges and Push-ups.  Attack while you move whenever possible and don’t drop or put down your weapon for the duration.  Better figure out those Push-ups during training — do them with one hand in a fist, wrist bent, etc. — or risk getting stuck with no answer in a self-defense situation.
  • Learn a little about Hermeticism.  Watch the video below.  My Patreon supporters got it last month by the way.

The IIFYM Experiment Week 2

After almost three weeks on the IIFYM eating protocol I’m scratching my head at the results.

IIFYM stands for “if it fits your macros” which means that you eat a specified number of macro nutrients — proteins, fats, and carbohydrates (and if you’re smart, fiber).  My first week results were mind-boggling, and now after two weeks, even more so.

According to the numbers, as of week two I had lost 4.5 lbs.  That’s believable enough.

Date Body Fat % Muscle Weight Fat Weight Total Body Weight
5/24/2018 17.00% 130.7 26.8 157.5
5/17/2018 22.80% 123.1 36.4 159.5
5/10/2018 26.00% 119.9 42.1 162
2 week change 9% -10.8 15.3 4.5

But adding 10.8 lbs of muscle and shedding 15.3 lbs of fat?  Preposterous!

A superhero couldn’t add this much muscle and lose this much fat in this short a time period.  I can think of only two explanations for these numbers.

  • Explanation 1: Improper use of body fat calipers.  Is it possible that, even after reading the instructions and watching several videos, I’m still not using the calipers properly?
  • Explanation 2: Muscle pump.  Is it possible I’ve been so carb-starved for so long the carb intake is plumping my muscle, tightening my skin, and skewing body the fat caliper readings?

If you have other plausible explanations, or have input on my proposed explanations, please comment.  Also, if you are trying IIFYM I’d love to hear about your experience.

I’m weighing again tomorrow and we’ll see what the numbers say…

Slip Ball Impairment Drill

If you’re a martial artist, then you do drills.  And, if there are drills that you do, you should, at least once in a while, you should do them impaired.

Could you fight if you were injured?  If one or both arms were broken, slashed or incapacitated?  What if you had an injured foot?

Here’s a little drill you can do impaired — work your slip ball.  Do a round with one arm tied up, then a round with the other, and then a final round with both arms tied up.  Just put on a belt loosely enough to slide your hands in and out with relative ease.

If you feel froggy, do another round with a rock in your shoe (Mark Hatmaker calls that the tenderfoot drill).

Truth and Its Consequences: Training Involution #107

Most of the week I was traveling on business.  Yes, that’s right, you heard it here first: I have a day job.  My books and my position as COB & Pres of a tiny non-profit educational charity do not pay the bills.

Some crazy and interesting stuff happened while I was on the road.  And since one of my big resolutions for 2018 is to write more concise, readable and/or listenable posts and videos, I decided to make short video which I’ve put below the break.

And now for the TI of the week which is influenced by what I learned this week.

Truth and Its Consequences: Training Involution #107

Are you checking off boxes or really digging into your training — not just physically but mentally and spiritually as well?

  • Double down.  Remember “doubling down?”  That was T.I. #88.  Find a training session you think you can double and get it done.  Listen to your body and ditch if you have to — safety first!  Example: I was in hotels this week and couldn’t train martial arts.  So my last day on the road I doubled down on my weight training.  Instead of a 2 x 10 warm-ups and 3 x 5 lifts, I did 2 x 10 warm-ups and 6 x 5 lifts with a 1RM at the end.  And then to top it off I finished a 3-mile run.  I’m a little sore of course, but it was safe and beneficial.
  • Figure out something you can’t make sense of.  Maybe you, or someone in your life, did something and you don’t know why.   Perhaps you had a strange encounter or you read or saw something in the news that defies your view of the world.  A seemingly trivial non sequitur might be a doorway to a greater understanding of yourself or the world.

Get Real: Training Involution 106

Late to the party?  This month’s focuses are Wrestling and The Hourglass.

Get Real: Training Involution #106

  • Wrestling Conditioner #4.  Set timer for 10 mins.  Shin Ride your heavy bag and strike x10, mount and strike x10, roll to bottom position and up-strike x10, then bridge, knee boost, or hip escape from under the bag, and repeat as many times as you can before the timer beeps.  Strike full power and take as few 12-count breaks as possible in order to finish.
  • Jump rope for 10 mins, as fast as you are able.  Take as few 12-count breaks as possible in order to finish.
  • Have you memorized the Emerald Tablet yet?  Yes?  Good job!  No?  This is Cabal Fang, it’s only 250 words, and its required.  “Chop-chop — I’m waiting,” I say.  “But why?” you reply.  Because The Emerald Tablet is a 1,000+ year-old piece of wisdom literature that describes “reality” as a conversation between consciousnesses — and so does this 20-minute TED talk by Donald Hoffman, which tackles the idea that consciousness is prime, not matter.

The IIFYM Experiment: Meal Calculator and First Week Results

Over the last six months I upped my calories in order to add some muscle and I let myself get heavier than I’ve been in 20 years — 162 lbs.  Now it’s time to get back into my regular pants (and my swimsuit).

For about 10 years I’ve been either low carb, slow carb or paleo (with a Saturday free-for-all cheat day).  Normally I would just drop my carbs to <20/day and add some HIIT workouts to the mix.  But after listening to The Art of Manliness podcast #401 I decided to try eating a balanced diet per IIFYM (“If it fits your macros”).  FYI, macros refers to macro-nutrients — protein, carbs and fat.  Supposedly this way of eating helps you cut fat while retaining muscle mass.

After one week on the plan I’ve noticed the following:

  • I’m less hungry.  Contrary to the popular wisdom, this meal plan satisfies me more than the low-carb one.
  • I have more energy before, during and after training sessions.
  • I’m losing fat without sacrificing muscle and without adding extra training.  Basically the same regimen, maybe a jot less because I’m no longer running 4 or 5 days/week to get ready for that mud run.
  • The math on this is impossible (chart below).  Nobody can add 3.2 lbs of muscle in one week, so clearly my single-point body fat calipers are only approximate.  Still, I think it’s safe to say that most of my weight loss was in fat.  Here are the digits:
    Date Body
    Fat %
    Muscle Weight (lbs) Fat Weight (lbs) Total Body Weight (lbs)
    5/17/2018 22.80% 123.1 36.4 159.5
    5/10/2018 26.00% 119.9 42.1 162
    Change: -3.2% 3.2 -5.7 -2.5

Most people use My Fitness Pal to track their macros, but I don’t have the time or patience to enter food minutia into a an app.

If you want try my method, use this IIFYM Daily Meal Plan Creator Spreadsheet that I made to print out a few meal plans (it contains the entire 2016 USDA macro nutrient database).  Then just cycle through the various daily plans as needed.

Pro tip:Cook all breakfasts and lunches on Sundays and eat the same thing every day for those two meals — that way the only thing you have to think about are dinner and snacks.  

Here’s what I looked like back in 2014 when my wife took pictures for the Calisthenics Codex book – pretty much just thin and nondescript at 11% body fat.  Four years and plenty of weightlifting later, I’m going spend 90 days getting lean and see how I look and where I end up this time.

 

Lift Three Times and Call Me in the Morning

I started lifting weights with sincerity two years ago.  Since then I have noted significantly enhanced martial arts performance, reduced lower back pain, and improved functional strength.

After listening to Dan John on the Art of Manliness Podcast I added the Bear Hug Carry to my regimen.  Here’s me walking off 110 lbs using a Size L Ironmind sandbag.   I had worked my way up to 140 lbs using a heavy bag strapped with weight plates, but that started to feel unsafe.  So  I bought the bag, de-loaded 25% and restarted the progression (details below) because the new set-up requires me to squat really low and that really changes the game.

So, what’s my prescription?  Add Bear Hug Carry to your training regimen.  Start light and work your way up the way I did.

To be clear, I’m not a weightlifter,  power lifter, or bodybuilder.  I’m just a martial arts instructor in his mid-fifties who’s looking to stay strong as long as possible.  I’ve got grand-kids I want to be able to spar with someday (assuming they want to do martial arts of course).  

I’m not trying to give my life over to weights — martial arts are my primary focus!  So I just train three days per week for about half an hour.  Here are my current lifts and PRs:

Mon/Fri Dumbbell Bench Press (60@ hand) Yoke Squat (175 lbs) Bear Hug Carry (140 lbs)
Wed Handstand Push-ups (6 reps) Sandbag Get-ups (just started) Back Bridge (110 lbs)

I use a slightly modified version of the Greyskull LP program, which means all lifts work as follows:

  •  2 warm-up sets — 2 x 10 at 50% of your current weight.
  • 3 working sets — 2 x 5 at 100% of the current weight.  Third set, as many reps as you can.
  • Never push to failure — stop at the rep before failure when you say to yourself “I’m probably not going to make the next rep with good form.”
  • Rest 1 minute between sets.
  • Add or reduce weight each and every training session.
  • If last session you got 5 to 9 reps on the third working set, add 2.5 lbs to an upper body lift or 5 lbs to a lower/whole body lift.
  • If you did less than 5 reps on the third working set, de-load 10% next session.
  • If you got 10 or more reps on your third working set, double the standard increase.

If you’re a martial artist training with weights, please share your thoughts and insights in the comments — thanks!