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I have gone from 26% bodyfat to 22% bodyfat since starting nerd fitness. Meh, I don't care. Because, to me, it's a side effect. So many people are trying to look like LOOK a superhero, so few people are training to BE like a superhero. Everyone should be specialized, no one should be overspecialized... Crossfit got us closer... but I think MOVNAT actually has the baseline answer... If we are specializing too much, we are still deconditioning our general fitness and overspecializing Still recovering from injury. So wisdom/prudence tells me I shouldn't do something, Optimism tells me what's left is what I should do. Combatives: -Shouldn't: Spar (no BJJ rolling or kickboxing, no strikes to the body, no ballistic kicking) -Should: Work on form, shadow box, test for MACP Level II (in fact, test is tomorrow) Cross Training: -Shouldn't: Sprint, work abs, split squats, planks, rows. -Should: Jump Rope, Jinga Mixed Movement -Shouldn't: Climb using legs, swim using legs, sprint, high line vaults. -Should: Roll, Break fall, most floor work (Acrobatics, Handstands), balance beam work, isolated pulling, short precision jumps. So, Starting Quest 14.. Q14.01 Combatives: 0 Q14.02 Cross Training: 0 Q14.03 Mixed Movement Arts: 0 Q14.04 Regeneration: 0

Got my third white belt strip at the end of quest. Still need to get better at sweeping the ground and pound from under top mount (whole point of training). Current Stats: Rebel Monk Level 8, STR=11.5 DEX=9.2 STA=9.2 CON=10.9 WIS=1.5 CHA=.5 Quest 8.1-(Monk/Druid)=10% per class/workout (MACP/BJJ/MMA STRIKING/TAIJUTSU) (STR/DEX/STA/CON) Quest 8.2-(Ranger/Warrior)=10% per workout: Resistance Training or Tactical S&C Power WOD (STR/CON) Quest 8.3-(Ranger/Assassin)=10% per workout: Parkour Flow/Tricking or HIIT or Distance Movement or Tactical S&C ESD WOD(DEX/STA) Quest 8.1 Long Term Goals: Six Strategies, 20 tasks (note, in real world escape/evade takes priority over confrontation) Six basic Unarmed Combat strategies and my 20 training tasks: -Sprawl and Brawl- 13, 14, 16, 17, 18 -Throw and Go-5, 6, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 -Lay and Pray-1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 14, 15, 16 -Get and Submit-1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 20 -Ground and Pound-1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18 -Wall and Maul- 11, 12, 14, 15, 16, 17, 18, 20 20 tasks Order of Priority: 1-If on bottom of top mount, defend against strikes/common submissions and sweep the mount 2-If on top of top mount, maintain position while striking strategically or lock down opponent until submission becomes available, maintain 360 awareness and bail if necessary. Lay and pray/ground and pound/bailout takes priority over submission. 3-If on top in full guard, be able to strike strategically while defending against submissions, keep 360 awareness and prepare to stand and bailout. Pass guard without getting triangled. 4-If on bottom in full guard, defend against ground and pound and maintain arm/head control..don't hold guard if getting slammed, sweep if guard broken. Sweep or return to guard is more important than submission. I would like to be able to threaten a bottom arm bar to triangle to omaplata or situp armbar, but that will only happen after I get good at locking down strike defense. 5-If on top in side control, first priority is lay and pray, second is select strikes, third is submission, fourth is full mount attempt. Maintain 360 security and prepare for bailout. 6-If on bottom in side control, defend strikes, wait for opponent to make a mistake and sweep (four sweeps for regular sidemount, three options for scarf and one for knee on belly). 7-If on bottom of half guard get head to side, defend against strikes and return to guard or sweep to back mount 8-If on top of half guard avoid submissions and deliver strategic strikes. Passing guard or maintaining half guard is more important than strikes or submissions. 9-If in turtle on bottom: (other than back mount)-attack hips/leg takedown, if opponent sprawls turn into his side mount. 10-If in turtle on top: North/South=Seatbelt to underarm RNC choke (darce/anaconda/etc), if not in north/south then achieve back mount. NO STRIKES FROM BACK MOUNT! 11-In little spoon in back mount: Two on one-Defend chokes, Turn into mount/guard unless armbar presents itself. 12-If big spoon in back mount: Seat belt to RNC/NINJA choke, NO STRIKES 13-Ground defense from multiple attackers: Kicks from ground/rubber guard/Helicopter Sweep/Stand in base 14-Breakfalls and Sacrifices: When off balance sit and spin. Front/Side/Rear break falls, Front/Side/Rear rolls, Spider Guard to Helicopter Sweep. 15-Offensive Grapple/Takedown: Achieve Clinch, get double under, takedown in direction of movement (Body Fold, inside/outside trip, outside/inside sweep, hip throw, rear clinch/side clinch sacrafice takedown, drop to single/double leg. If in single overhook then whizzer) 16-Defensive Grapple/Takedowns: SPRAWL!!!!!!!!!!Standing Strait Armbar (see variations below), Standing Single Wing to outside sweep or whizer, Double or single leg takedowns from knees, Front Bear Hug to any double under, Rear Bear Hug to heal pick, Suplex Defense from rear, Suplex Defense from front, Double Collar Tie/knee strike defense (high crotch) 17-Basic Boxing for MMA/Combatives-Peakaboo defense, slips, Jab/Cross/Hook/Uppercut, basic footwork and level changes, combos, no knuckle variations (palm heal, ridge hand, hammer fist, knife hand), elbow variations. 18-Basic Kickboxing for MMA/Combatives: Add in defensive (pushing) front/side/back kick, basic kick checking, round kick to legs. 19-Weapon Takaways/Weapon Retention: Weapon Takeaways: Standing Strait Armbar to shoulder lock (with wrist lock/knife/gun variations), if fails go to Standing Bent Arm Bar to sweep/hip throw (with wrist lock/weapon variation) if fails go to standing single wing triangle with sweep or wizzer. Weapons Retention: Post/Hook/Frame, 20-Basic Submissions from all positions: Have at least one no-gi choke from all positions and basic defense for each one. Properly get a strait arm bar, bent arm bar, reverse bent arm bar from all major positions, transition from Arm Bar to Triangle to Omoplata from bottom guard. Last priority is submissions even though most training time is BJJ. Long Term Quest for 8.2: Priority is full body Tactical Strength, nice to have is more mass in arms. Able to do the 300 challenge. Long Term goals for quest 8.3: 100m obstacle course and still have wind: Speed Vault, Safety Vault, Parkour Roll bailouts, Stick 5 Floor Precisions in a row at 4-6 Feet, Wall Pop to Climb Up (10 ft obstacle), Wall Splat bailout, Cat Hang to wall muscle up, Cat Hang to Cat leap, Tic-Tac to cat hang 10ft, Quadrupedal Movement 100m, Basic bar swing w/control from hang Current Martial Qualifications: BJJ: White Belt-3rd Strip Army Combatives: Level 1 Tae Kwan Do/Hapkido: Yellow Belt Kuk Sul Wan: Orange Belt Combat Akijujitsu: Level 1 (six weeks) MMA Striking: 11 Hours Judo: 3 Hours Akido: 1 Hour Folk Wrestling: 1 Hour Taijitus/Ninjitsu: 10th Kue (white belt no stripe) Wing Chun: 1 Hour Fire Arms: Special Forces Basic Combat Course-Support Driving: Gryphon Group Mobile Security Course Survival: SERE C Sword and Shield: 5 hours SCA Heavy Fighting Street Weapons: 1 hour Filipino Martial Arts basic weapons.