This week’s T.I. is out a day early so you can, if you desire, complete it on Flag Day. Flag Day commemorates the adoption of the flag of the United States on June 14th, 1777.

FLAG DAY: CABAL FANG MARTIAL ARTS TRAINING INVOLUTION #161

5 x 10 of Dumbbell Squats and Bench Presses (if you don’t have access to weights, just do 4 x 10 + 1 set to failure of Air Squats and Push-ups). Choose a weight you think will work and get started. If a set is easy, add a little weight on the next one. If you can’t quite get your 10 reps, take a little off the next set so that you get as close to 5 x 10 as you can.
Heavy bag carry. Pick up a heavy bag and carry it as far as you can without stopping.
2-mile flag run. Okay, fine, you don’t have to run with an actual flag. But run with something in your hand, like a water bottle or my personal favorite, a walking stick. It’s a heckuva lot harder than it sounds.
Flag Meditation. Set a timer for 10 mins. Use the flag as an object of meditation, either visual (q.v. mandala) or verbal (q.v. mantra). If you choose the visual method, meditate on an actual flag or a photo of one; if you choose the latter, use the Pledge of Allegiance. Silently recite it to regulate breath. “I pledge allegiance to the flag of the United States of America (breathing in) and to the republic for which it stands (holding breath with airway open), one nation, under God, indivisible (breathing out), with liberty and justice for all (hesitating empty with airways open).