The Ziggurat Workout

ZiggI came up with this new thing I’m calling a ziggurat, and it really seems to be improving my endurance.  What is it?

Well, if you’re following this blog at all, you know what a pyramid is in workout terms — that’s when you perform an exercise(s) in increasing reps up to a peak, then back down to the beginning.  A full pyramid to 10 of Bodybuilders is 1 of each, 2 of each, 3, 4, 5, etc. up to 10 of each, then 9, 8, 7, 6, etc. down to 1.  That would be 100 Bodybuilders (and a decent little workout!).  A half pyramid to 10 would get you to the peak without the descent, a total of 55 reps.

A ziggurat is slightly different.  In architectural terms, a ziggurat is a stepped pyramid in the ancient Mesopotamian style, like my adorable little drawing up there at the top (you like that? I did that with Paint — booyah, in yo face with my mad art skills!).  In workout terms, what I’m calling a ziggurat is a stepped pyramid for time instead of for reps.  I use :30 (30 second) increments.

Here a couple of ziggurat examples:

Heavy bag Speed Ziggurat.  Punch and/or kick heavy bag as fast as you can for :30 then rest for :30.  Then 1:00/:30, followed by 1:30/:30, 2:00/:30, and finally 2:30/:30 and back down again.  Total = 16.5 minutes.

Ground ‘n’ Pound Power Ziggurat.  Put your heavy bag on the floor, assume mount position, and punch, hammer and elbow the bag as hard as you can for :30 then rest for :30.  Then 1:00/:30, followed by 1:30/:30, 2:00/:30, and finally 2:30/:30 and back down again.  Total = 16.5 minutes.

Try one.  They make you breathe like nobody’s business!

More Spiritual Evolution

20160122_042648.jpg

This is a painting I did a couple of years ago entitled “Homo vesica piscis” (Acrylic on canvas, 8″ x 10″)

Your Spiritual Evolution Starts Now” is one my more popular posts and also one of my personal favorites because, in one little 300-word essay, I express the seed of an incredible idea — a Unified Evolutionary Theory that encompasses both scientific and spiritual evolution.

What my theory expresses is simple.  Fish wanted food that was on land.  They splashed in the shallows, used their flippers to skip in the mud, and 65 million years later, they had legs.  Fish became amphibians which became reptiles which became mammals and now there are people.  In other words, you don’t walk around because you have legs.

You have legs because you want to walk around.  And you are not going to have wings unless and until you desire to fly.  This is immensely powerful stuff as it is.  But in this followup post I want to expand the idea somewhat.

Sure, the first fish who took it a little too far must’ve died flopping on dry land.  But there is nonetheless hope for each of us within a miraculous gestalt, a great and grand holistic process of which each of us is a part.

This great and grand process is about more than fish becoming amphibians becoming reptiles becoming mammals becoming humans.  It encompasses matter we normally consider inert and “non-living.”  Water and minerals, the so-called “primordial soup” of a billion years ago, produces monomers which become organic polymers which become amino acids which become microorganisms which become tiny creatures which become fish, and so on.   Matter has desire also.  It wants to live.

Matter wants to live not just as biological life but as cosmological life.  The dust of the universe wants to coagulate to form planets, and planets with enough mass want to become stars so they can illuminate other planets and enable.  Silicon wants to become chips, and chips want to produce artificial intelligence.

Everything in the universe wants to evolve, to become, to shine.

I’m definitely going to be reading Chardin’s “The Phenomenon of Man.” It’s next on my reading list.

Imagine my surprise to discover the work of French Jesuit priest Pierre Teilhard de Chardin.  Chardin was a student of evolution and a paleontologist who was involved in the discovery of both the Piltdown Man hoax and the game changing Peking Man.   He also had some very interesting notions about the evolution of the universe, ideas that closely mirror the cascading realizations I’ve had over the last year or two, the ones I’ve expressed above.

Not at all surprisingly, many of Chardin’s writings were suppressed by the Catholic Church and were not published until after his death.  He calls his view the “Law of Complexity-Consciousness” and refers to the ultimate destination of the universe as the “Omega Point,” an idea that one could and should compare and contrast to Kurzweil’s “Singularity”.  Even more amazing, Chardin’s model is not all at odds with the Qabalistic model I’ve discussed before.

Humanity needs to realize this stuff, and realize it quickly, or else we are all going to go extinct on this little blue ball.  All of the work that went into this evolutionary journey over the last 4.5 billion years — the work of dust becoming planets and suns, the work of mineral water soup becoming proteins which became microorganisms, tiny critters, fish, reptiles, birds, and people —  will be wasted.

So many wonderful and miraculous ancestors worked so hard to get us here, and there is so much potential left in us, in this world, in all its inhabitants animal, vegetable and mineral.

How can we permit failure in carrying forward this torch?

5 Down ‘n’ Dirty Self-defense Tips for Seniors

Your chance of being attacked with a fist, box cutter, or pointed stick is debatable.  According to this U.S. Dept of Justice report, there is an 83% chance of being the victim of a violent crime at some point during your lifetime.  If you are elderly, let’s say over age 70, the same study says that your chances of being a victim at some point in your remaining years is 8% or about 1 in 12.

Your chances of being a victim are much greater if you are poor and or homeless. Note that statistics about crime vs. homeless people aren’t reliable because (a) sadly, most people don’t give a crap about homeless people and (b) homeless people are less likely to report crimes for fear of being victimized or jailed.   Here in the good ol’ U.S.A., which was once the land of opportunity, your chances of being poor and homeless are virtually 100%.  The median net worth of those aged 65 and over is about $75,000 bucks, most of which is probably equity in a primary residence.  Assisted living costs about $5,000 per month, nursing care about $9,000.  Which means when you can’t take care of yourself anymore, you have about 9 months before you’re homeless.

Now, here is the pisser, the bitch, the kick-in-the-crotch, down-and-dirty truth that you need to face right here and right now if you are going to stay safe when you get old.

Unless you take charge of your life right now, at some point you are going to be old, sick, homeless, and at high risk.   On the street.  So destitute that they won’t even have reliable statistics about what’s going to happen to you.

In your mind you are saying, “My family won’t let that happen to me” or “I’ve got Social Security” or “there’s always Medicaid.”

Stop kidding yourself.

Do you really want to saddle your kids with your care?  Before my mother and father passed away, I had been assisting in their care for over 10 years.  It exhausted me, and all I was doing was handling finances, paying bills, grocery shopping, occasionally cooking, visiting, shuttling to dialysis and doctor’s appointments, taking scary emergency phone calls at 1:00 AM, and so on.  I can’t imagine how hard it must be for those who have elderly relatives in adult diapers living in their homes.

Social Security pays very little,  and Medicaid will not kick in until you have assets less than $2,000.  You will have to sell everything you own in order to have a roof over your head.  And since there is a 5-year look back period, you can’t even give stuff to your kids.  Medicaid will find out and claw it back.  And remember, when you are “in the system” and on Medicaid, you have lost all control.  If you don’t have any elderly relatives “in the system” I encourage you to go see what Medicaid facilities look like.  Seeing these places will be a great motivator.

Face it now.  There is no cavalry coming over the hill.  You are on your own.  Here are my recommendations.

  1. Take care of your body.  100% of human bodies fail catastrophically, resulting in death.  All you can do is get fit and stay that way as long as you can.  Lift weights twice per week to improve bone density and exercise aerobically at least twice per week for cardiovascular health.  Quit smoking and drinking and maintain a healthy BMI.  Get check-ups and take advantage of preventative healthcare benefits.
  2. Buy a home and get it paid for.  Interest rates aren’t going to stay low forever.  If you don’t own a home already, buy one now.  Slash your expenses (I drive a 15-year-old truck and buy my clothes at Goodwill) to free up extra income so you can make extra mortgage payments.   Get a 15 year mortgage instead of a 30 year.  The sooner the house is paid for the better.
  3. Save, save, save.  As much as you can.  Sock it away like crazy.  Once your house is all paid up, take the money you used to spend on a mortgage and sock it into savings (if you’re old already) or a 401K or IRA (if you’re not old yet).  People always say they can’t save because they don’t make enough money.  I call bullshit.  There’s always something you can cut out in order to make room for savings.  Eat out less, be less fashionable, etc.
  4. Plan, plan, plan.   I recently met a really knowledgeable attorney named Shawn Majette who has a fantastic website with tons of great information for people who want to protect their assets and generally take care of themselves and/or their elderly relatives.  Check it out.
  5. Look into a Long Term Care Insurance policy from a reliable company.  This might not be worth your while if you’re over 40 because the older you get the higher the premiums get, but if you’re young it may be an option.  Do the math first.  If you’re aged 30 and the premium is $175/month, you might be better off putting that $175/mo. into a 401K where you could reasonably expect that investment to accrue to the tune of $200,000 by age 65.  Your call.  If you get one, read the fine print.  Make sure that it doesn’t have some ridiculous lifetime max.  My Mom’s had a $60,000 lifetime max and a $120 daily max which seemed like a ton when she got it, but when she needed it, it was a fart in a windstorm.  Better than nothing for sure, but hardly gangbusters.  Check the exclusionary period (the delay before it kicks in), the qualifications for payout, what it will pay for, etc.

Good luck people.  Getting old sucks.

Goodnight Mom, Sleep Tight

GRADUA~1I miss you Mom.  You were so full of poise and grace and southern charm, so educated, spiritual, and progressive.  Yet it seemed sometimes that you had stepped out of an older, grander time.

You were Scarlet O’Hara with a laptop, Rita Hayworth with a solid working knowledge of HTML.

Thanks for teaching me how to find my way around a card catalog, how to type, how to pray, and how to question everything.  Thanks for instilling in me a love for words, poetry and music and a deep appreciation for culture.  If it wasn’t for you I never would’ve been a writer.  You were a dreamer, a diva and one hell of a dancer.  You were amazing.

I love you Mom.  Goodnight, sleep tight.

————————————————-

Betty N. Mitchell, 78, of Sandston passed away on Wednesday, January 13, 2016. She was a graduate of Pan American Business School and most recently worked as a legal secretary for the Virginia Bar Association. She was a belly dancer for years at Shiva’s School. She studied genealogy and published a book on the Naff and Related Families Genealogy in the USA. She was preceded in death by her husband, Robert E. Mitchell and parents, Jesse Naff and Naomi Kirby. She is survived by her son, Robert E. Mitchell, Jr. (Karen); four grandchildren, Tiffany, Robert, Amber and Morgan; three great-grandchildren, Kota, Shunta and Audrey; and two brothers, James M. Kirby, Jr. and Thomas N. Kirby. The family will receive friends Friday, Jan. 15, from 6 to 8 p.m. at Nelsen Funeral Home, 4650 S. Laburnum Ave., Richmond, VA 23231 where services will be held Saturday, Jan. 16, at 11 a.m. Interment will follow at Washington Memorial Park. Online condolences may be made here.

This slideshow requires JavaScript.

Romaine Tacos and A WOD That’ll Fry Your Wontons

American Asian Romaine Tacos

Chicken Romaine Tacos with a side of cucumbers.  Sliced cukes, carrots, celery sticks, etc. help keep from reaching for tortilla chips, potato chips, etc.

It’s been a while since I put up one of my quick-n-dirty, four-ingredients-or-less recipes.  So let me show you what I had for dinner one night last week and then give you a WOD that will fry your butt into a crispy wonton.

Chicken Romaine Tacos

  • Fresh, all natural or free range chicken tenders
  • Romaine lettuce leaves
  • Sriracha mustard (I use Kroger sweet hot mustard)
  • Mayonnaise (I use Duke’s Olive Oil Mayo in the squirt bottle)
  • Salt and pepper to taste

Spray a nonstick frying pan (or griddle) with oil and turn on medium heat.  Put chicken on, salt and pepper liberally, and set timer for 4 mins.  While chicken is cooking, rinse lettuce leaves and pat dry.  When timer beeps, flip chicken, salt and pepper liberally, and set timer for 3 mins.  Wash, peel, decorate and slice cucumbers to suit your fancy.  When timer beeps again, check the fattest tender with a meat thermometer and make sure it says 155 F.  If it does, put chicken on a plate to rest and reach 160 F (2 or 3 mins).  While you wait, put a stripe each of mustard and mayo in each leaf and put a fan of cukes on each plate.  When the chicken has rested, slide a tender or two into each leaf and you’re ready to eat.

The Fried Wontons WOD

  • Weights — 5 x 10 of Shrugs, Squat Press, Sit-ups, Goblet Squats
  • Calisthenics — AMSAYC* in 8 mins of 8 ea. Staggered Push-ups, Side Crunch, Zombie Squats, Full Stop Push-ups, and Twisters.  If you don’t get through 5 sets in 8 mins, tack on 100 Squats.
  • Kicks — Heavy bag Strike Count Drill.  4 x 1:00/:30 AMAYC* with Right Leg Roundhouse. If strike count for 4th round is less than the 1st, do 100 Squats. Repeat with Left Leg Roundhouse.  Again, if strike count for 4th round is less than 1st, do 100 Squats.
  • After this you should pretty much be fried crispy.

————————————-

* AMSAYC = “As many sets as you can” and AMAYC = “As many as you can.”

How to Dry Shoes, Rock-Paper-Scissors, Reviews and More

HAPPY NEW YEAR!

Once in a while I end up with lots of odds and ends, none of which is worth a whole post on its own.  So I throw them all into one big post and call it a grab bag.

How to Dry Tennis Shoes in the Dryer

Want to dry your tennies but can’t stand the BAM-BUMBLE-DUM-THUNK?  Tie your shoes together with one big fat bow.  Hang them over the dryer door, shoes on the inside, bow on the outside.  Hold them in place as you gently close the door on the laces.  The knot will keep them from slipping down and banging around.  Works like a charm.

Rock-Paper-Scissors

Scissors cut paper and paper covers rock.  And yet rock smashes scissors.  Kind of like the way Hillary beats Bernie and Bernie beats Trump.  And yet Trump smashes Hillary.  While you ruminate on that for a minute, consider that Bernie Sanders is the first candidate to say on national TV that the biggest problem facing the world is climate change, which means that’s he’s the only candidate with enough sense to pour piss out of a boot.  And then make sure that you, and your kids, and grandma and gramps (who haven’t voted since Eisenhower, for god’s sake), and anybody else you can possibly persuade, all go out and vote for Bernie in the Democratic primary.  Seriously. 

Good Movies I’ve Seen Recently

You are not going to believe me, but I’m telling you that American Ultra was actually a very original and entertaining movie.  I thought it was funny and yet touching, silly and yet intelligent.  The only thing I found annoying was the 3 minute epilogue, which contradicts the anti-establishment message of the previous 90 minutes and spoils the mood.  Ignore that and it’s 7/10 stars.

I really enjoyed the SyFy original series Childhood’s End.  It’s more or less faithful to the book by Arthur C. Clarke, warts and all. In other words, neither the book nor the series is perfect, but if you’re an armchair philosopher you’ll love it.  If you’re a Doctor of Philosophy, you’re going to pick book and/or movie apart, so just go watch 2001: A Space Odyssey instead.

Singing About the Flood in Ancient Sumerian 

The Flood is the self-described “first-ever CD of new music sung entirely in Sumerian and Babylonian” by the Lyre Ensemble, a collaborative project by composer and singer Stef Conner, instrument builder and harpist Andy Lowings, and producer Mark Harmer.”

(I saw it first on Chas Clifton’s blog.  Thanks Chas!)

 

Of the Secret Compass and the Rosy Cross

What started all of this was a post by Freeman about what is and is not occult, about what is healthy and what is not healthy about literalism and symbolism (by the way, Freeman is a very learned fellow, and if you are interested in Western Esotericism, you should follow his blog straight away).

Anyway, Freeman said, “Today, we still need to cultivate our balance, and I see the so-called occult revival as playing an important role in that, at least until we swing too far the other way. We can’t have only Plato or only Aristotle, or only symbolism or only literalism, and remain healthy.”

I agree with that completely, so much so that I’d like to elaborate.

The Rose Cross of the Golden Dawn

Freeman mentioned, quite rightly, that “the original Rosicrucian literature…was a corrective to Christian dogmatism that contained a balance of spiritual and empirical elements.”

The Hermetic Order of the Golden Dawn took up the cross, the Rosy Cross to be specific, and carried it into the 20th Century.  At the heart of Golden Dawn practice are two little rituals called the Qabalistic Cross and the Lesser Ritual of the Pentagram, the first and only rituals taught to members prior to initiation.

The Qabalistic Cross ritual is a re-envisioning of the Catholic or Orthodox crossing gesture that has been expanded into a complete exercise that includes some special words and visualizations.  Embedded within it you will find the Hermetic Quaternary, which is “To Know, to Will, to Dare, to Keep Silent.”  Each part of the Quaternary corresponds to a direction, to one of the four letters of the Tetragrammaton, and to a way of seeing.

  • To Keep Silent is to see mystically, which is to see yourself as an insignificant part of the Universal One (saying ATEH and touching the forehead).
  • To Will is to see magically, which is to see the universe as under your command and control (saying MALKUTH and pointing to the feet or lower tip of the spine)
  • To Know is to see gnostically, that is to know the universal truths in your bones (saying VEH GEBURAH and touching right shoulder)
  • To Dare is to see scientifically,  which is to doubt and test everything you see (saying VEH GEDULAH and touching left shoulder)

The enlightened person sees in all four ways at once without contradiction.  Both dipoles — the North/South/mystic/magic nor the East/West/gnostic/scientific — are viewed non-dualistically, which is perhaps why Hermeticism has been called “Western Zen.”

A compass rose. Note that it has a rose in the middle.

Now, it should come as a surprise to nobody that the thing one uses to stay on course is a compass, and the thing you draw on a map to ensure proper orientation is called a compass rose.

The rosy cross pictured on the left orients you on the map of the material plane.  The colorful one above does so on the spiritual map.

 

 

 

 

2015 in review

The WordPress.com stats helper monkeys prepared a 2015 annual report for this blog.

Here’s an excerpt:

A New York City subway train holds 1,200 people. This blog was viewed about 5,000 times in 2015. If it were a NYC subway train, it would take about 4 trips to carry that many people.

Click here to see the complete report.

Your Spiritual Evolution Starts Now

This chart shows the evolution of humanity from a scientific perspective. It is scientifically accurate with respect to our current understanding of evolution.

We learned in elementary school that about 400 million years ago there were fish who desired to avail themselves of food that was only available on land.  These fish started scooting around in the mud using their flippers.  It took 30 or 40 million years, but they evolved into four-legged creatures (tetrapods) like the Ichthyostega.  One thing lead to another.  Eventually you get people (see the cool graphic on the right).

What this means is that you don’t walk around because you have legs.  You have legs because you want to walk around.  

Get this through your head.  Think about about it and what it means.  Intelligent design, in the sense that a deity who looks like Santa Claus sits up in heaven and directs the process, is a silly and childlike model of evolution.  Now, if what you mean by “intelligent design” is that you direct the evolution of yourself and your species, then you might be on to something.

This is the Tree of Life of the Hermetic Qabalah. It is, among other things, a model of spiritual evolution.

The Godhead — the Prime Mover, the Divine Spark Plug, the Fuse of the Big Bang — is a power or energy beyond our comprehension.  It isn’t conscious as we understand it and it can’t do anything.  It flows into the universe, dividing itself into pieces — rocks and stones and trees and plants and bugs and animals and birds and people and such (see the cool graphic on the left).  Each and every one of us is at once God and individual.  So is every bug and ape and Great Horned Owl.  We are all agents of God — but we are also dancing meat sacks.  Both are true.  Understanding and reconciling those two opposites, not intellectually but through direct, spiritual experience and with complete, fully-involved feeling, is the the point of mysticism.

What does this mean?  It means that just as surely as you have legs because you want to walk around, you are not going to have wings unless and until you desire to fly.  

Your personal evolution cannot begin, and you cannot join humanity’s evolution, until you start to realize that anything is possible in the fullness of time.

If you want to start your physical, spiritual, and mystical evolution, join the Cabal Fang Distance Learning Program.  It only costs $10/month. [Update:  This program is now free! Email me for details.] In addition to being a fitness and martial arts program, it is also a very strong, esoteric educational program rooted in Hermeticism — sometimes called the ‘Zen of the West.’

What in heaven are you waiting for?

Mallet, Chain and Medicine Ball Fitness

image

When I made this mallet to use for fitness training I laughed until I cried real tears. Just holding it in my hands made me feel like Mario smashing barrels in the original Donkey Kong game!

The handle is a solid 34″ maple stick (couldn’t  find a good piece of hickory) and the head is a 6 lb hunk of cedar log.

The stick is about 1.25″ diameter at the bottom and 1.75″ at the top. I drilled the log hole 1.5″ and slipped it over the handle. A few head-down raps on the patio and it’s held there by friction alone. It ain’t going nowhere.

For Mettlecraft month at the martial arts club (in Cabal Fang martial arts, Mettlecraft is the discipline of building fitness, determination and guts) we’ve been bracketing every session between a full pyramid of calisthenics at the beginning and 10 or 15 mins of conditioning at the end.  A pyramid is 1 of each exercise, 2 of each, 3 of each, 4, 5, 6, etc. up to the peak  (usually 8 to 12 depending on the exercises) and then back down again.  Total reps equals the square of the peak.  In other words, a full pyramid to 10 is 100 reps.  For the closing we’ve been doing HIIT workouts (High Intensity Interval Training).

Here’s a video of the HIIT we did on Saturday, featuring the new 6 lb circus mallet, a 20 lb chain and a 12 lb medicine ball. We ran 18 rounds (6 circuits) of 30 secs with 10 sec transition breaks between.  As I say in the video, this is how you burn off Christmas cookies.