There’ll be no overtures today you bilge rats! Only gather ’round on the quarterdeck and shut your filthy scupper holes — there’s work afoot. Arrr!
Why am I talking like this? Well, I’m just warming up for International Talk Like a Pirate Day on Monday the 19th of course!
Cabal Fang Workout of the Week #22
This one is an auto tire workout followed by a standing meditation.
- Auto Tire 4X4s. Get an auto tire, set a timer for 4 intervals of 4 minutes each, and put on a pair of gloves. For the first two intervals (8:00 total) complete as many sets as you can of 8 Tire Slams, 8 Tire Push-ups, and 8 Tire V-ups. Then shoulder the tire and head out. Go as far as you can — run, jog or walk as your fitness allows — until the timer beeps to end the third interval. Turn around and try to get home before the timer beeps to end the 4th and final interval. Take as many 12-second breaks as you need to finish. [Tip: Put your arm through the tire, reach up and grab it palms down. Hug the tire to your shoulder so it doesn’t bounce. Switch sides every minute or two.] If you don’t know the tire exercises, download the tire booklet by clicking here.
- Standing “Hadouken” Meditation. Set timer for 8:00 and stand with feet a shoulder’s width apart. Relax and imagine that you are forming a softball-sized ball of invisible energy between your palms. Inhale as you gently rotate your hands in one direction; hesitate with lungs full and airways open, then exhale as you rotate your hands back to starting position. Hesitate with lungs empty and airways open. Repeat. [video here and below]. As you do so, imagine the warmth of the energy on your palms and really make an investment in your full attention — you can only get out of it what you put into it. Intensity is the secret sauce that insures results in everything you do! This is a great exercise for beginners who struggle with focus during seated meditations, and it’s also a nice change of pace for experienced people looking to let some fresh air into a stale routine.
At Cabal Fang we like our tires. Big ones, small ones, they’re all fun in their own way.
Here’s your Cabal Fang WOD. See if you can get it done faster than I did this morning — 46:33.
Shoulder an auto tire and cover 2 miles as fast as you can (walk, jog, run, or walk/run, doesn’t matter). Then complete 100 each of One-arm Tire Presses (50 ea side), Tire Squats, Tire Slams, and Tire V-ups (tire exercises explained here).
Posted in Martial arts
A new toy for the martial arts club. May this wheel, by its design, weight, and cosmic shape, inspire us to attempt more, expect more, and achieve more than we previously thought possible.
“Heaven wheels above you, displaying to you her eternal glories, and still your eyes are on the ground.” ~Dante Alighieri
“I may be a living legend, but that sure don’t help when I’ve got to change a flat tire.” ~Roy Orbison
“Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent.” ~Martin Luther King, Jr.
“The worst wheel of the cart makes the most noise.” ~Benjamin Franklin
“A circle is the reflection of eternity. It has no beginning and it has no end – and if you put several circles over each other, then you get a spiral. ” ~Maynard James Keenan
“Put your shoulder to the wheel, my man, before you pray to me for help. It is well to try and help yourself before you ask help of others.” ~Hercules (from Aesop’s Fables)
Today’s Cabal Fang WOD:
Practice your secondary weapon (I worked with my cane) for at least 10 minutes, making sure that you spend at least 1/3 of that time practicing with your off hand. Then get out an ordinary automobile tire and set a timer for 12 minutes. Complete as many sets as you can before the timer beeps of 10 each: Tire Push-ups, Tire Squat Presses, and Tire V-ups.
Not familiar with auto tires as a workout tool? Want to know how the tire exercises roll? Check out this nifty little eBooklet available for download from the PTDICE website:
TIRES: Auto Tires for Solo and Group Fitness
KICKBOXING COMBOS (As many sets as you can in 15 mins of 8 each of (a) Right Cross, Left Hook, Right Roundhouse and (b) Left Jab, Right Cross, Switch Kick. Max power. Take as many 12 second breaks as you need to finish standing up); AUTO TIRES* (100 each of Tire Slams, Tire Squats, and Tire Push-ups)
*Click the link to download a nifty little eBooklet called “Auto Tires for Solo and Group Fitness” that explains all of the exercises.
Check out our first product at PTDICE.com
Our first product is now available for sale at PTDICE.com. Check it out.
Written by yours truly and starring my son Robert, it’s an eBooklet (18 pages fully illustrated with color photos) called “Tires: Auto Tires for Solo and Group Fitness.”
We’ve spent years playing with auto tires at my martial arts club. Wouldn’t you like to see which exercises are the best, how to find and select tires, how to clean them, and how to use them?