Cabal Fang Workout of the Week #78

Improvised weapons practice. Select a blunt object safe for practice such as a hand tool from your shed like a plastic trowel, a pair of pliers, a wooden or rubber knife, a stick from your yard, a ballpoint pen, a cane, your kubotan key chain, a tactical pen, etc. and set a countdown timer for 10 minutes. Strike the air in an "X" pattern -- with sincerity and intenstity! -- as many times as you can before the timer beeps.
Complete the Constitutional of the Month. Substitute exercises as needed based on experience/fitness level, partner requirements, etc.
Cover 1 mile as fast as you can.
Mental rewind meditation. After a 3-minute cool down, set a timer for 5 minutes and assume your meditative posture of choice. Regulate your breathing. Starting with right now, replay your day in your mind's eye, like a movie in reverse. Look for things you did or said that were not exemplary. Were a gentleman or lady today? Did you do a good job of acting like the person you are in your heart? Record your realizations in your training journal.