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For this next 4WC I am going to be spending one more month nailing down some good habits and foundation strength before I switch back to lifting weights more heavily. Goal 1: PowerYoga\Flexibility training 4X a week To be a true Shinobi I need to flexible and able to move my body with complete control and fluidity. Goal 2: Water!!! at least 100oz a day can have one cup of tea or coffee a day (no energy drinks) A Shinobi's body must run at optimal efficiency I need to flush out the amount of crap I have been eating and drinking...sorry NOS energy drinks we must part ways... Goal 3: Posture. A Shinobi is mindful of himself and his surroundings at all times Not really quantitative just need to remain mindful of the way I sit and walk because I slouch waayyy too much and it isn't helping my back and neck any. Goal 4: For the Clan I want to make it a family habit for me, my wife and our two kids to go for at least a 10-15 min walk everyday to unwind. We used to go for walks all the time and now it seems like we spend a lot of time inside watching movies or messing with our phones. So I want to bring back the family time and get our asses outside again. Also I want to plan 1 family night a week where we either go out somewhere or we have a game night or something fun. Goal 5: Foam Roller Simple roll it out at least 10 mins a day, mainly my back. Goal 6: Lifting Make time for at least 1 day a week where I can throw some stuff around. It is more of a stress relief day than a GAINZ day Goal 7: Walking In order to be a good Shinobi I must be able to travel long distances and build up the legs. I must walk for at least 30 mins 3X a week, preferably outside but I will allow some treadmill time. SO there we go. Now lets do this

Volki scans the air as he looks through his night vision goggles. Thousands of numbers stream by in succession along the thin blue biothreads as they arc in every direction across the backdrop of the enormous city of buildings choking the starless skyline. Numbers and bits of code spew forth from each of the clueless denizen’s UID chip. The streams of code are broadcast to the cities central processing hub and archived for inspection. The streams contain information about each person’s natural abilities, social class and firmware version. At age 15 every person is awarded citizenship and has the UID chip implanted into the base of the skull. The chip then synchs up with the synapses of the brain and can upload and download new software packages for any patron with the money to afford the upgrade. For everyone but the Linux corps, these nanomite lines of code are invisible. We are the elite hackers of the grid and incidentally we are hunted by the Kaspersky agents who have placed our faces on every major Access Control List. The Kaspersky agents want our lives because we have found a way to modify our UID chips and have found a way to remain hidden on the network. Our major accomplishment though was when we cracked into the great code libraries and downloaded the ancient knowledge files that laid out how the Cyber Counsel took control and then proceeded to wipe the memories of everyone. I am determined to know what exactly they mean to do with us by turning us into walking zombies constantly consuming the filthy lies they weave for us on every screen. Every day millions of people hang on every word the news and Counsel has to say. They are made to believe that everything is fine and continue to push conformity. I have to get to the Central Hub of the city and sever the link the Counsel has to the masses, only then will we stand a chance to end their reign. I flip a switch on the goggles and enter in a few lines of code on the holo-keys built into my bionic arm. The vision in the goggles flicker and then a single biothread is left flowing from end to end of the city. A voice cracks in over the comm system implant in my ear. “Volki, status update. Have you found him yet?†“Yes sir, I just found his thread right now and I am sending you the comm frequency right now. Do you want me to ghost trail the target?†“You are clear for recon and possible extraction of the target but make sure the target is acquired without damage to the UID nanite link.†“10-4 Recon is a go.†I take a quick inventory of my supplies and throw my goggles into my backpack as the thread path is switched to the navigation program of my forearm screen. I lower myself down the rope that held me high above the mammoth structures that choked every inch of the sprawling city. From this height I can see the cars flying by like a swarming hive of bees. The life of the city moves on without regard for the time of day or night. The year is 2357 and the time of an organic earth was long since dead. It is now the time of the machines; computers and wire replace trees and wildlife. My boots splash down into the dark alley far below the data link tower I had descended. I unhook from the rope and set out toward the path of the target. The cars zoom by overhead and the talking hologram heads all around the city go on about the latest celebrity scandal and which products will make our lives better. I tune them out as I weave in and out of streets and alleyways moving ever closer to the blip on my map. I come to a stop on a rooftop as I peer down the street at a hooded man wearing a bag on his back with a small antennae protruding from the zipper. As the target crosses the busy street with hundreds of others on their way to work I can make out a small device in his hand. Just as he crosses the middle of the 6 ways street he raises his hand slightly as he presses a sequence into the device. Moments later all 20 of the screens in the area showed an insidiously laughing skull with a feather headdress above the flashing words “I AM THE GHOST IN THE MACHINE!†The screens flashed faster and faster until they simultaneously erupted into an explosion of sparks and glass that rained down onto the shocked pedestrians below. “Captain I have sight of the target, I’m moving in.†I grabbed the edge of the building and vaulted myself down to the pavement landing in a quick roll. Bolting to my feet I began to chase the man in the hood as he fled into a nearby alley. He ran from shadow to shadow trying desperately to lose me in the labyrinth of the city landscape. The distance on my Nav screen showed less than 20 yards away and closing fast. I unhooked my pistol from its holster on my hip and switched its charge down to a non-lethal voltage as I round another corner. I could see him clamoring up a nearby fire escape heading for the roof and out of view. I pause only a moment and take aim with my plasma pistol. The weapon lets out a sharp crack and then a blue streak of electricity arcs straight into his back. He lets out a loud yelp and then loses his grip and slips bouncing against the safety cage of the ladder and comes to a stop with a thud against the cold pavement. I rush over and peel back his hood. He has a thin face with sharp features. His hair is cropped into a short Mohawk and complete with an auburn beard. I inspect the UID for any visible signs of damage as well as the sleeping target vitals. “Helix come in, I have the target. He is down and unconscious, send the Vulture to come pick us up in his speeder and bring us home.†In order to be the best Linux Corpse Hacker I can be I am going to need to get stronger, more dexterous and up my programming skills. Goal 1: Fortification I am going to follow a 2X a week schedule for my lifting to allow adequate flexibility with fitting in the gym time with the 12hr work days D1 Pullup 3x10 D1 Skull crusher 3x12 D1 Alt db curl 3x10 D1 L sit dip 3x10 D1 1 arm rows 3x10 D1 DB bench 3x10 D2 DB deadlift 3x10 D2 Front squat 3x10 D2 DB alt lunges 3x12 D2 DB calf raises 3x10 Goal 2: Dexterity I have been following along with a PowerYoga for Athletes program online. I want to do power yoga at least 2Xs a week minimum. Goal 3: Python Programming I need to upgrade my programming skills so I am going to follow along and finish the Python programming course by the end of the challenge available on Codeacademy.com **So basically I am continuing my plan of splitting my focus into quarters this year. I am still in the structural and functional strength portion of my training before I move back into a more lifting heavy routine. **