Fresh Air of Fall

The oatmeal is on , ready to be mixed with raisons, walnuts and real New Hampshire syrup !

The beans are soaking , in 24 hours they will be baked with an old recipe from Laurels Kitchen or as best as I can recall.

A perfect Fall day , the sun is strong , Chi Kung - Forms and Prance of the Tiger technique was a perfect outside morning routine, as on most all days alittle Somatic movement on the floor to wake up the body along with joint mobilization work.

Yesterday was the first weight training day ( other than Body Weight ) in two weeks , felt so great to be back  , here was my welcome back routine:

* Complex Warm Up

* Side - Back - Round House Kicks  on the bar , working form - spining back kick , 20 of each

* Shadow Boxing w ith # 1-2-3-4 Front Kicks working the Boxers square

* Olympic Bar Warm Up = Deadlift - Overhead Press- Good Morning - Back Squat - Front Squat

  Bicep Curl - one arm Deadlift

* Followed by Deadlift's - one arm bent row - standing overhead press- flat bench with d. bells -

  d.bell bicep curl - butt blaster with 95#'s - reverse hyper with body weight - 3 sets of Chek 

  crunch's

* 2 minute groin stretch , 4 minutes of quad & hamstring stretch

Perfect workout  , 55 minutes from start to finnish

 My understanding of FaceBook continues to grow and I am constantly amazed at "it's " ability to connect people , within the next week my intentions are to have a FB page set up for alumni of 

DragonFire Martial Arts and Black Belt Academy's.