Warmups

1. 25 squat jumps
2. 10 squat thrusts with 5 pushups on each one
3. 90 jumping jacks
4. 35 crunches (legs up)
5. 35 bicycles
6. 25 leg raises
7. 45 seconds jumping over the kicking shield
8. 45 seconds knee bends

Drills

1. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
2. Snap elbow − lead hand
3. Down elbow − rear hand
4. Straight lead to front knee
5. Straight lead to rear knee
6. Pak sau to swing the lead arm out, exposing the side, rear shovel hook into... [More]

Warmups

1. Shadow box − 2 minutes
2. 35 crunches (legs in air)
3. 35 crunches, left over right
4. 35 crunches, right over left
5. 25 leg lifts
6. Stretch up (like a seal) 3 times
7. 25 diamond pushups
8. 10 negative pushups (long)
9. 100 jumping jacks
10. 25 squat jumps

Footwork

1. Step and slide forward
2. Step and slide back
3. Step left, step right
4. Quick advance

Drills

1. Standing front kick
2. Pendulum front kick
3. Quick advance front kick
4. Standing hook kick
5. Pendulum hook kick
6. Quick advance hook kick
7. Sensitivity drills − lop inside, lop... [More]

Gamespy has another article called DOOM 3: Behind the Horror, covering Doom III’s new features. Doom III promises to loosen up first-person gaming from its often amusement-park ride feel. By that I mean that sometimes you feel like you’re in a cart on a track, where you can’t investigate this door because it takes you off the plot, or that light can’t be shot because you need to see the level and the shadows cast from it are pre-rendered. Doom III promises to remove most of those... [More]

Warmups

1. 50 jumping jacks
2. 10 squat thrusts with 5 pushups in the middle of each
3. 8 small jumps, hop 3 times (off the ground), then hop once rotating 90° counterclockwise (2 full revolutions)
4. jump side-to-side over a kicking shield − 45 seconds
5. 30 regular pushups
6. 30 wide pushups

Glove Drills

1. Jab for jab (You jab, opponent jabs, you jab, opponent hits with *) − passive avoidance: curve, intercept, low straight, snap away
2. Jab for jab − low straight only on second jab
3. Jab for jab − catch the second... [More]

Warmups

1. 165 jumping jacks (15 × 11 people)
2. 110 knee bends (10 × 11 people)
3. 35 regular crunches
4. 35 bicycles
5. 25 jack-knives (bring arms and legs up in a crunch)
6. 15 squat thrusts
7. 25 regular pushups
8. 25 wide pushups
9. 10 clap pushups

Drills

1. Front hand education − double straight lead, straight lead to backfist, straight lead to hook, straight lead to uppercut
2. Front leg kicks − front kick, hook kick, side kick, inverted hook kick
3. Hand to foot drills − straight lead to front, hook and inverted kicks... [More]

Here’s a little skit in Flash about the lives of two sample containers in a doctor’s office. It’s called Samples and is hosted on Crapbox.

Warning: Austin Powers/American Pie-like humor contained within.

Grappling

Warmups

1. Neck roll, both sides
2. Rotate arms, both ways
3. Cross arms (swinging), both ways
4. Rotate waist
5. Stretch legs outward, standing
6. Lean to the right leg, left leg (hold for 20 seconds)
7. Forward roll to fall (6)
8. Backward roll to standing (6)
9. ‘Cockroach’ fall to either side (1 minute)
10. Practice sweeps (cockroach landing). Instructor grabs arm and applies backward pressure. Student stays loose. Instructor sweeps rear leg and pushes down. Student breaks fall.

Moves

1. Get in guard (legs around... [More]

There are no paid firefighting services. It makes sense on the surface to have them; whoever puts out the fire gets paid for doing so. Different Companies compete to get there the fastest and put out the fire the quickest, with the least amount of damage. A perfect example of the free market choosing the best solution, no?

Now, the best thing for the populace is to have as few fires as possible and have them put out quickly when they happen. The competing fire companies quickly discover that... [More]

Lawrence Lessig’s speech at the O.Reilly Open Source Conference in 2002 is captured here at the Free Culture part of the Creative Commons. He works for the Electronic Frontier Foundation to fight for copyright freedoms and presents a history of copyright throughout Western history. Over the years, technology has enabled control to be tightened until freedoms we had just a few years ago are gone or are dissappearing. At the beginning of the 21st Century, “Never in the history of the world have fewer... [More]”

The earthli WebCore is now at version 2.0.0 and the entire web site has been converted to take advantage of it. The functionality hasn’t changed, but the site is much more flexible for future projects. If you want to start working with the WebCore, there is some documentation available.

The New York Times reports in U.S. Urges Zimbabwe to Accept Corn that Zimbabwe president Mugabe said “We certainly abhor sinister interests, which seek surreptitiously to advance themselves under cover of humanitarian assistance”. Whereas many see this as an ignorant refusal to take tainted GM food, I think the message is more that GM foods have such burdens of intellectual-property rights and patents that they cannot be accepted without spelling out the whole bargain. Many of the seeds from such... [More]

Paul Oakenfold is a composer/songwriter/DJ who’s made a lot of albums, mixes and has a pretty distinctive sound. With the help of the Paul Oakenfold Sequencer at BBC, you can try your hand at putting together a Paul Oakenfold-like mix. The mixer has 5 drum loops, 11 synth sounds, 4 special FX and 5 vocals to choose from. The mixer has 4 tracks with for as many tracks as you like (I saw over 600 slots available).

You can save up to 5 tracks for yourself and send them around to friends. The link... [More]

Plastic has an article called A Circle Jerk Of L33t 8ull5h1t, which is about the increasing tendency of a portion of the computing culture to use an extremely abbreviated shorthand typing language to communicate electronically. To some, like the author of o my fkng gd, this is an abhorrent bastardization of the English language. That’s almost an oxymoron, though, isn’t it? English is probably one of the least consistent, bastardized languages already. Where do you think ‘quake, shake, quiver,... [More]

Bush Vs. World On Int’l Treaty On Women’s Rights on Plastic covers a Washington Post article, Senate Panel to Defy Bush, Vote on Women’s Treaty.

“Bush doesn’t really stand alone in his opposition … even though his own State Department supports this treaty. He also has the company of “Afghanistan, Iran, Sudan, Somalia, Syria, the United Arab Emirates, and Qatar”; and domestic allies including Attorney General John Ashcroft, Janice Crouse of Concerned Women for America, the Heritage... [More]”

And for more than just the usual reasons of getting your mail delivered through the evil empire. This time, they’re deleting your mail without warning as ZDNet point out in Microsoft begins to clean out Hotmail “[a]s part of a series of new storage policies aimed at driving more people toward its paid services”.

So, in addition to Microsoft changing their privacy policy every couple of weeks by adding some extra vendor-sharing checkboxes to their preferences, then selecting them as ‘on’ by... [More]

The invitations to Marco and Kathy’s wedding have been sent on schedule. The Hochzeit site has been improved and a new theme “Hochzeit” has been added (and selected as the default for that part of the site).

AlterNet has an interview with Gore Vidal called The Last Defender of the American Republic?. The interview covers the publication of his latest book Perpetual War for Perpetual Peace: How We Got To Be So Hated and explains the reasoning behind his stance of anti-imperialism and answers the notion that “[s]ome might take that to be a suggestion that America had it coming on September 11.” The answer is logical. The people don’t deserve it, but the government certainly brought it on us. The answer... [More]

Page 130 − “It was not until the instant of this experience that I understood what he had meant by the ‘wordless truth’. It happened, yet I cannot describe it.” − Chenoeh

Page 162 − “[The military] believe that by risking death they pay the price of any violent behavior against enemies of their own choosing. They have the invader mentality. [They] don’t believe [themselves] responsible for anything done against aliens.” − Leto II

Page 196 − “The mind imposes this framework which it calls... [More]”

Page 123 − “At the quantum level our universe can be seen as an indeterminate place, predictable in a statistical way only when you employ large enough numbers. Between that universe and a relatively predictable one where the passage of a single planet can be timed to a picosecond, other forces come into play. For the in-between universe where we find our daily lives, that which you believe is a dominant force. Your beliefs order the unfolding of daily events. If enough of us believe, a new... [More]”

Page 68 − “All of us are descendants of people who did nasty things, Rabbi. Remember, it is the victors who breed. … victory is sometimes acheived at a moral price. … Barbarism is not even the proper word for some of the evil things our ancestors did.” − Jessica, Jewish Wild Reverend Mother

Page 78 − “Rules are often an excuse to ignore compassion” − Odrade

Page 103 − “Many things we do naturally become difficult only when we try to make them intellectual subjects. It is possible to know so... [More]”

Here is some fun reading:

http://www.alternet.org/story.html?StoryID=13650

This is the story of a company started by two men who wanted to sell condoms via catalog in the US. When they began in the 1970's, sending condoms via mail was illegal since condoms were classified as obscene under the Comstock Law. As a result, business boomed. As it turned out,

“
“We tried to get our customers to buy leisure wear, shipbuilding kits, belt buckles, model airplanes,” Harvey recalls. “But they just... [More]”

GM’s Billion-Dollar Bet on Wired.com is about GM’s bold plans for a fuel-cell vehicle by 2010, long before other major rivals expect to be forced by oil shortages to change their fleet. In short, GM sees opportunity in fuel-cells because it allows them to design a car that requires far less tooling, less design and fewer moving parts than the internal combustion dinosaurs we think are advanced now.

The car itself will be quite different from cars today simply because the move to fuel cells... [More]

The “Corporate Ethics” Red Herring by Matt Vidal on CounterPunch examines in more depth the fallacy of free market capitalism in use today throughout the world, but most fanatically in the U.S. The President’s (and most other legislator’s) pinning of the blame for the latest huge corporate scandals on select individuals is a simplistic interpretation at best, and a deliberately disengenuous one at worst. “This classic bourgeois response—an obsessive focus on individuals and personal... [More]”

…world crashes into sun. Mark Morford of the SF Gate announced in Britain Gets Quietly Stoned… that Britain has indeed joined most of the rest of Europe in that they will no longer “waste all that time and all those resources and moneys on busting casual potheads for no reason”. Of course, his immediate take on it is that it just points up the increasingly puritan, wrongheaded drug policies of the U.S.

The U.S. drug war has more and more the markings of something that the administration is... [More]

Check out the Bass Harbor, Maine 2002 album. Gary hasn’t contributed his pictures yet, but I wanted get an album for a vacation finished in less than a week from the end of the trip itself. I’m sure he’ll have pictures to contribute later, but these are my pictures (and journals) for now. As always, there’s a calendar for easy browsing and a Print Preview if you just want to look at the whole album (just click the print button in the bottom right on the screen that comes up).

Kath and Marco’s wedding will of course be enhanced by online functionality. There’s an online guest list, with real-time updates of registered guests (whether yea or nay). You can search that list, or use the handy search tool to find people and R.S.V.P. yourself. The hand-crafted (digitally) invitations are also online for you to look at.

Bush acting as imperial president on SeattlePI is an editorial from Helen Thomas, one of the most experienced members of the White House Press Corps. This is the reaction of someone who’s seen a lot of Presidents and senators come and go and she’s scared by the direction we’re headed. It’s not just one thing, but the combination of policies that express an evil intent that isn’t what the U.S. should be. Most of the power in the U.S. is consolidating in the executive branch and “[t]he imperial... [More]”

Ars Technica has a Satellite Radio Review. It discusses availability, content, and pricing. There are currently two providers in the market, XM Radio and Sirius. The technology behind it is quite involved, with XM Radio supporting a “100,000 Sq. Ft. broadcasting facility in Washington DC”. The whole enterprise is enormously expensive:

“Sirius radio operates three birds all at Geo-Sync orbit as well. When you add up the cost for digital audio storage, encoders, multiplexers, modems, satellite... [More]”

You may start to hear more about this phenomenon called ‘warchalking’ sooner of later. With the increase in wireless internet access, users with a lot of extra bandwidth are wondering how to let others know what sort of access is available in the area. Enter warchalking. Business Week has the article A Wireless End Run Around ISPs discussing how this trend started, some symbols to recognize and possible future usage or problems.

Advocates of a free internet have been creating their own... [More]

The Great Florida Ex-Con Game… by Gregory Palast, originally published in Harper’s Magazine, reopens the supposedly settled and recounted case of the 2000 U.S. Presidential election. With all of the talk of President Bush’s financial history and his run-ins with the SEC, which he deems “old news” (Bush: It’s Old News… in the New York Newsday), perhaps this examination of some of the tactics used in Florida will also be consigned to history. There are some interesting bits in here, though,... [More]