Tag Archives: bodybuilders

Two More Beat the Bodybuilder Challenge!

This past Saturday two more stalwart members of Cabal Fang headquarters completed the 100 Bodybuilder challenge!

Morgan (my daughter – proud papa here) got it done in an impressive 15:59!  Just to put her time in perspective: my initial benchmark about ten years ago was 18:35.  15:59 is no joke!

Jack (Morgan’s fiance by the way) set the new club record at 12:14.  Way to go Jack!

2019 Bodybuilder Challenge Times

Morgan Mitchell 15:59
Mitch Mitchell 13:15
Robert Mitchell 12:47
Jack Bloor 12:14
Mark Hatmaker 10:45 (not a member of the club but he took the challenge anyway).

Feel free to take a whack at it and post your time in the comments!


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100 Bodybuilders: Martial Arts Training Involution #185

November is Mettlecraft Month at Cabal Fang and the time has come to face the 100 Bodybuilder Challenge!  Go get it done.  Post links to photos, blogs and videos in the comments below.

We took a shot at it on 11/26 and we’re going to do it one more time on Tuesday 12/3.  So far the record is held by Mark Hatmaker at 10:43.  Where are you going to come in?

Need some last minute prep work to get ready for next Tuesday night?  Video below!

100 Bodybuilders: Training Involution #185

  • Warm-up thoroughly.  Jog, jump rope, lightly shadowbox, etc. for a total of at least 8 minutes.
  • Complete 100 Bodybuilders. My method is to set a 1 minute interval timer and complete about 7 reps “OTM” which stands for “on the minute.”  That gives me about 20 seconds of rest between each set of 7.  My son Robert prefers to do them “Cabal Fang Trial Style” — he does as many reps as he can until he gasses, takes a 12-count break, and repeats until he gets his 100.  See technique video below.
  • 10 minutes of meditation or contemplation.  After you cool down — for about 3 minutes or until your heart rate is below 100 bpm —  have a seat and do 10 minutes of internal work.


If you enjoyed his training involution you’d probably enjoy my books.  Why not check one out?

 

100 Bodybuilder Challenge

Me and the boy last night

UPDATE — 11/27/111:37 AM EST

Mark Hatmaker just posted in his Vale Alliance private FB group that — despite still rehabbing after knee surgery! — he just crushed the challenge in 10:43.  What can I say?  The man is a beast.


ORIGINAL POST 11/27/19 7:;30 AM EST

Last night we crushed the 100 Bodybuilder challenge!  I got them done in 13:15 and my son Robert finished in a blistering 12:47.

I set the original benchmark at 18:35 years ago.  Then my son carved off a minute or so, and I took off a minute, and we’ve batted it back and forth ever since.  Robert had the previous record at just over 15 minutes.

My 100 Bodybuilder time 11/27/19

Robert’s 100 Bodybuilder time 11/27/19

But last night was the first time we ever did it together.  The competition, camaraderie, and perfect weather just came together to create one of those moments.  I still can’t believe we shaved almost 3 minutes off our record times!

It’s going to be really hard to beat that 12:47.  Why don’t you go take a whack at it?  

In fact, next week on Tuesday night at Cabal Fang, my daughter Morgan and her fiance Jack are going to take the challenge.  I can’t wait to see what kind of time they put up!

How do you do a 10-count Bodybuilder?  It’s basically a Burpee with a Jumping Jack at the beginning, a foot maneuver in the middle, and no jump at the end:

  • Jumping Jack (1,2)
  • Squat down (3)
  • Shoot feet back to Plank (4)
  • Spread feet wide apart (5)
  • Bring feet back together (6)
  • Push-up (7,8)
  • Pop feet back to Squat position (9)
  • Stand up (10)

Navy Seal Mark Divine says that we are capable of 10 times more than we think we are, and he’s very clear that he’s not spouting hyperbole or metaphor.  I agree with him.  

Post your times in the comments!

Also, I put out two videos a week — martial arts videos on Wednesdays (see below) and religious videos on Sundays.

Undeceived: Martial Arts Training Involution #184

It is Mettlecraft Month at Cabal Fang!  This year’s goal of 100 Bodybuilders in under 20 minutes.  Play the home game and do it with us!  Post links to photoes, blogs and videos in the comments below.  We’re taking our shot as a club on Tues., 11/26.  That’s why every November T.I. contains Bodybuilders — to help you establish a base camp from which to make your assault on 100.

And now for this week’s T.I.!


Pick a name: the dreaded false dichotomy, the dualistic fallacy, black-and-white thinking, or the false choice.  By any name it is a dangerous adversary.  Examples?  Here you go.

I stand by my previous position on firm weapon grip.  I was right about that as far as it goes. Behind the scenes however, I got married to hammer grip.  Fencer’s grip, it seemed to me, was just too loose.

And then I tore the sub-sheath of my ECU wrist tendon, and learned from the immortal Mark Hatmaker that stabbing in hammer grip can tweak your wrist.  This is why swordsmen hold swords in the fencer’s grip — thumb along the spine of the weapon.  This only reveals itself fully when stabbing full force against a heavy bag, pell, or war post.  Light bulbs went off.

Fencer’s grip

Hammer grip

You don’t choose a grip the way you choose a spouse.  You tuck the thumb when swinging/slashing and switch to fencer’s grip when poking/stabbing.  It’s so painfully obvious that it’s embarrassing to admit that it took ten years to figure it out.

This will happen in life all the time.  Decisions will look like either/or choices when they are not.

Master your life in the same way that you master your weapons of choice.

Step back.  Question the questions. Switch, flex, move, breathe, adapt.

Do not be deceived.

Undeceived: Training Involution #184

  • Warm-up thoroughly.  Jog, jump rope, lightly shadowbox, etc. for a total of at least 8 minutes.
  • Blend in 25 Bodybuilders per day between now and next Tuesday’s challenge of 100. Don’t deceive yourself into thinking you must get all 25 in a row.  The idea is to establish a soreness-free baseline.  So, if you split them up two or even three ways — let’s say 10 in the morning, 10 around lunch, and 10 more at night, or maybe 12 early and 12 later — you will likely get even better results because you’ll be able to do more total reps.  Do as many as you like as often as you want, like maybe 4 every hour, as long as you’re not sore.  I repeat: the only rule is that you get a minimum of 25 without next day soreness.
  • Blend in meditation and/or contemplation.  Instead of doing one long sit each day — you are doing your internal work every day, right? — spread it out.  Do 10 minutes twice a day, 8 minutes three times a day, 2 minutes every waking hour, or if you’re feeling particularly motivated, pray continually.

If you enjoyed his training involution you’d probably enjoy my books.  Why not check one out?

 

Khufu Point: Martial Arts Training Involution #183

The pyramids of Giza in Egypt

It is Mettlecraft Month at Cabal Fang!  Last year we all faced “Self-Destruct Sequence.”  It was amazing — read about it here.  This year we’re going after the cord and rule program goal of 100 Bodybuilders in under 20 minutes which we’ll take a run at on Tues., 11/26 (the last meeting of Nov.).  Those who’ve already succeeded are aiming for new PRs.  

The way to work your way up 100 Bodybuilders is to use what I call MBF — “martial base fitness” (more details will be in my forthcoming book “Martial Grit” but in the meantime read last week’s T.I.).  One of the secrets of MBF is frequent, low-intensity sets.  

Pyramids are great low-to-medium impact training routines because they have a quasi-warm-up and quasi-cool-down built right in.  And there’s a psychological component too — almost like climbing a real hill or flight of stairs.

Why “Khufu Point?”  Because the Great Pyramid of Giza is also known as the Pyramid of Khufu and it has a point at the top — as well some really cool symbolism — and there’s also a “point” to this involution…

Khufu Point: Martial Arts Training Involution #183

  • Warm-up thoroughly.  Jog, jump rope, lightly shadowbox, etc. for a total of at least 8 minutes.
  • Run to the pyramid.  Complete a 1 kilometer run as fast as you can.  My PR is 4:40.
  • Bodybuilder pyramid. Complete a full pyramid  of Bodybuilders, Jackknifes, and  Steam Engines– that’s 1 of each, 2 each, 3 each, up to your peak and then back down.  Beginners peak at 5, intermediate 6, advanced 7 or more.  Take as few 12-count breaks as you need to finish.
  • Combo Pyramids.  Bounce on your toes in your fighting stance.  Shoot forward and throw 1 punch, then leap back.  Bounce for a few beats, then leap in and throw a 1-2 combo, and leap back.  Bounce for a few beats, then leap in and throw a 1-2-3. Continue up to 5 then back down to 1.  Take a short break, maybe 30 seconds, switch stance to other foot forward and repeat.  Beginners complete 2 sets each side, intermediates 4 sets/side, advanced folks 6 sets/side.  If you have a heavy bag, use it — otherwise punch the air, just make sure you imagine an actual opponent in your mind’s eye while you work!
  • Cool down for 3 minutes.  Walk around your training space and get your heart under 100 bpm.
  • Pyramid reflection.  Set a timer for 10:00 and assume your meditative posture of choice.  Regulate your breathing.  Spend ten minutes reviewing your training recently.  Evaluate emotionally and visually.  Visualize your training in your mind’s eye, thinking in images instead of words or numbers.  Have you been forging your mettle?  Are you “climbing the pyramid” in your training?  Are you ready for the 100 Bodybuilder challenge?

If you enjoyed his training involution you’d probably enjoy my books.  Why not check one out?

Bodybuilders: Martial Arts Training Involution #182

It is Mettlecraft Month at Cabal Fang.  What does that mean?  Well, during Mettlecraft Month we make it a point to ask just a little more of ourselves than normal — we test, and build, our mettle.  For more on the topic of Mettlecraft read this.

This month we’re all going to go after the cord and rule program goal of 100 Bodybuilders in under 20 minutes.  Those of us who have already succeeded are going to aim for new PRs.  We’ll make a pass at it on Tuesday night 11/26 (our last meeting of the month).

Work your way up 100 Bodybuilders using what I call MBF — “martial base fitness” (more details will be in my forthcoming book “Martial Grit”).  Build a base level with the Bodybuilders (or any other exercise) by doing let’s say 10 or 20% of the goal per day — however many you can do without being sore.  After a week or two at this level, without soreness, take a run at 50% of the goal to see how you’re doing.  If your run at 50% works out well, without much soreness, up your daily count to 25% of the goal.  If you do poorly, add a second session at 10% of the goal — that would be 20% early in your day and another 10% later on.  You still shouldn’t be sore.  The goal isn’t to crush yourself — it’s to establish a base.

Here’s a fun way to incorporate your 20% base into a nice martial training session.

Bodybuilders: Martial Arts Training Involution #182

  • Bodybuilder HIIT.  After a full 8:00 warm-up, set a timer for  10 x 1:00 rounds (10 minutes total).  Square off against your heavy bag and get after it will malice for the full minute.  When the timer beeps, knock out as many Bodybuilders as you can for the minute (most folks get between 5 and 7).  When you gas out, take a 12-count break before you start your Bodybuilders. This should put your total Bodybuilder count somewhere around 20% – 30 % of this month’s 100-count goal.
  • Reflection.  Set a timer for 10:00 and assume your meditative posture of choice.  Regulate your breathing.  Spend ten minutes reviewing your training — not verbally but emotionally and visually.  Look at your training in your mind’s eye.  Don’t think in words but in images.  Have you been forging your mettle?  Are you ready for the 100 Bodybuilder challenge?

If you enjoyed his training involution you’d probably enjoy my books.  Why not check one out?