Cabal Fang Workout of the Week #49 is simple: work with a slip ball for a minimum of 20 minutes.
I made a video for you to make it as simple as possible. Check it out below. The challenge is to maintain focus on one and one thing only for a full 20 minutes or more.
That’s it, because that’s enough.
The Cabal Fang Workout of the Week is usually challenging physically, mainly because we expect that pushing through the pain of exhaustion will translate to the ability to push through the pain of a self-defense situation.
But maybe we should consider the possibility that pushing through the frustration of repetition — maintaining focus no matter what — will translate to the ability to maintain focus in our daily lives.
Go ahead, try it. No excuses. Put a handful of rice in a sock and hang it from a pair of shoelaces if you have to. Just start training. But if you want to get all fancy and make a your own slip ball by putting a tennis ball on a piece of para cord you can read this post.
After your 20+ minutes, let me know what you think.
Why do I do this stuff to myself? Why do you follow this blog? These are the unanswerable questions…
A Real Ball-Breaker of a Boxing WOD
Set timer for 10 x 2:00/1:00. Work your double-end ball ( Shadowbox if you don’t have one) for 2:00, going fast but with good form — full extension, plenty of pops, rolls, bobs, and weaves, etc. For the 1:00, complete as many Sandbag Squat Presses as you can using a bag at least 25% of your body weight (I used #44 which is about 30% of mine). Repeat 9 more times for a total of 10 rounds/30 minutes. Take as few 12 second breaks as possible to finish standing up.
If you try this, please share your thoughts in the comments below!
The guys and I put together a few videos illustrating some of our favorite counterpunching drills. Check them out on youtube.
Update 7/18/19: My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity. Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.
The recent post about Mt. Rushmore got me to thinking about those famous heads. And then on The Daily Show I saw an interview with Douglas Brinkley, the author of Wilderness Warrior: Theodore Roosevelt and the Crusade for America. Now I’m so intrigued, I have to read Brinkley’s book.
Did you know:
- That while campaiging in 1912 he was shot in the chest — and delivered a 90-minute speech before going to the hospital?
- That he is one of the great pioneers of the conservation movement?
- That as President he firmly believed in the separation of church and state and thought it unwise to have In God We Trust on currency, because he thought it sacrilegious to put the name of the Deity on something so common as money?
- That he was a Freemason?
- That he boxed several times a week, even as President, until a blow detached his left retina, leaving him blind in that eye?
- That he practiced judo and was a third degree brown belt?
- That he was an enthusiastic stickfighter, an avid singlestick player (fencing with a wooden sword) ?
- That he drank a gallon of coffee a day, and often stayed up all night reading several books a day in multiple languages?
Nobody’s perfect of course. I’m not fond of his views regarding Native Americans and other indigenous peoples for example, but all in all, he was ahead of his time. He was the kind of man I could have been friends with, and were he still alove he would fit right in at The Order of Seven Hills.