The Cabal Fang monthly focuses are Self-defense vs. empty hands and the Rose.
The Ropes: Mettle Maker #242
Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
Do the monthly constitutional. Complete a 15-minute half pyramid of Sprawls, Mountain Climbers, Push-Ups, Slow Side Kicks, Drop Duck-unders, Steam Engines, Jump Squats (for split leg exercises and kicks L + R = 1). A half-pyramid is 1 of each, 2 of each, 3, 4, 5 etc. until the timer beeps.
16 minutes of Frontier Rough 'n' Tumble mix 'n' match fitness. Set timer for 1 minute intervals and cycle through the following four times: Rope Climbs, Bowie knife air strikes, Sledge Blows, and Wrestling Shots.
Can you tie a taught-line hitch? It's one of the most practical knots known to man, useful for setting up a clothes lines, staking out tents, and so on. Knot slides easily but holds well under moderate loads. Steps below.
Say a prayer. If you already have an active prayer life, don't let me interfere. But if you don't, let me show you the ropes. Why? Because recognizing a higher power was central to the survival of our hominid ancestors when they were on the verge of extinction 70,000 years ago. Recognizing a higher power is step two in the Alcoholics Anonymous 12-step program -- the most successful mutual-aid, self-help program in history. And there are hundreds of reliable studies showing that prayer improves cognitive function and happiness quotient, reduces alcohol intake, fights depression, aids in psychological resiliency, and much more. Get started. If you've never prayed before, or you're rusty, start small. Say grace before meals, say your prayers before bed, or start your day with a simple prayer like, "Heavenly Father, I pray thee stand with me today, guiding my thoughts, desires, actions and beliefs so that I may walk in your ways in all I do and say this day." If you don't feel better I'll eat my hat.
