Last Saturday, January 14th 2012, 23 year old Fox School of Business (Temple University) Alumni, Kevin Kless, was brutally beaten to death by three middle eastern men because of a misunderstanding. The world is not full of unicorns and rainbows people, unfortunately. I don't know if the victim had some martial arts training or not but perhaps if he did then he may have been able to fend them off in time for help. It is important for everyone to have some sort of training so that in the event that they have to fight for their lives then they will know that they can. Even if you don't have training, you need the confidence to know that you will do whatever it takes to DEFEND YOUR LIFE.
I recommend that you always be aware of your surroundings. And I highly encourage some martial arts training (TACTICAL URBAN DEFENSE in February at Daddis Fight Camps). I am not going to touch on a LICENSE TO CARRY A FIREARM but it may be a good idea considering how dangerous the city of Philadelphia is (KILLADELPHIA).
This could have been your brother, your son, your nephew, your friend, or even YOU... When I look at this picture of Kevin, I see myself. If I come across the murderers, I will make it a slow and painful beating before I turn them into the cops to get a** raped in prison.
Read the article here - Olde City Beating Support the efforts to find Justice for Kevin - HERE
My good friend Will Schlucter is a trainer at SOVIET FORCE GYM in Chicago Illinois. Will has come a long way in the past couple years. He regularly runs in races from 5k to half marathon and beyond. He is an avid enthusiast of functional fitness and he is always testing himself to new limits. Will has had CYSTIC FIBROSIS for his entire life. CF is a disease that severely affects the lungs, pancreas, liver, and intestines. This makes him feel as if he is breathing through a straw. Will has been able to persevere in spite of his disease to reach an amazing fitness level. He is passionate about helping others improve their lives too. If he can do it then WHAT'S YOUR EXCUSE? Will's Website- LIKE IT
Workout of the Day (WOD) Strength Back Squat worked up to a heavy single (225 lbs) Weighted Chin-Ups 3x5 (25 lbs added to body-weight) Metabolic Conditioning 4 rounds 10 Thrusters (front squat to press) with 95 lbs 10 knees to elbows (hanging from pull-up bar) then 250 meter row (C2)
Quote of the Day "Unless there are slaves to do the ugly, horrible, uninteresting work, culture and contemplation become almost impossible. Human slavery is wrong, insecure, and demoralizing. On mechanical slavery, on the slavery of the machine, the future of the world depends." – Oscar Wilde Harder for Americans to rise from lower rungs - NY Times
Track Sprints 8 x 200 meter all out sprints (walked 100 meters for recovery) 2 x 100 meter sprints (walked 100 meters for recovery) Philosophical Rant - Alpha "The alpha animals are given preference to be the first to eat and the first to mate; among some species they are the only animals in the pack allowed to mate. The status of the alpha is often achieved by means of superior physical prowess, though it can also be determined by social efforts and building alliances. The individual in the alpha position usually changes when another challenges it to a fight, in some species to the death, and wins." I am the the fricken KING OF THE JUNGLE! I am the most dangerous PREDATOR that has ever graced the earth. And so are you! You have survived through thousands of generations. All of your ancestors were able to SURVIVE and REPLICATE before old age or getting eaten by a SABER TOOTH TIGER. Keys to survival and replication were often because they displayed certain traits that made them superior. A mixture of fitness and smarts allowed them to live until they had children. Everyone should make it a point to act more ALPHA. Be more confident by how you speak and how you move. Implement a more confident BODY LANGUAGE and the rest will come. If you think you deserve a good life then take it! If you don't then you don't. That goes back to MINDSET. Live like an alpha male/female in everything that you do. Be a LEADER. Make DECISIONS.
Gymnastics Handstand Hold for 3 sets of 1 min (using wall for balance) Heavy Bag 6 rounds 2 minutes on and 1 minute off worked on combo punches and thai clinch using knees to the body Philosophical Rant - Excuses/Habits There is saying that goes something like this, "excuses are like a**holes, we all have them, and they all STINK!!!" The thing is you can fool anybody but you can't fool yourself. Or maybe it should be the other way around. You can fool yourself but you can't fool anyone... "I don't have time," is the go to response. BULLSH*T! Wake up an extra 20 minutes, go to bed 20 minutes early, put down the remote, get off of that social networking site, stop reading stupid fitness blogs. :) You need to find time for yourself and your body or you will have to find time for illness. You can buy a new IPHONE if you drop it, you can buy a new PRIUS if you crash it, but you cannot buy a new BODY no matter what. Everybody has something that they are doing that is setting them back. They have some debilitating habit that is making them a worse human being, not a bad person necessarily but a less effective person. Every single day you should do something positive that you don't normally do, and keep doing it until it becomes a habit. It will be inconvenient but it will improve your life. That's not a THREAT, that's apromise! You heard it here first kids!
Alternated Sets A1. Back Squat to low swiss ball at 205 lbs for 4x3 (sets x repetitions) A2. Pull-Ups (parallel, chin-ups) for 4x10 B1. Shoulder Press at 135 lbs for 4x5 B2. Hanging Knees to Elbows (straps) for 4x25 Philosophical Rant - Temporary There is a lot of songs out there about "living everyday like it's your last." I really take that to heart and appreciate where I am at in my life. Every morning I wake up and look at myself in the mirror with little to no clothes on. I appreciate what I have. I appreciate it because I know that it is only temporary. The gravitational pull of time will inevitably take its effect on my body. So for now, it is up to me to enjoy my body but also to improve it as much as I can. Be Your Own Bodyguard
"You have to jump on an army of koopa trooper until you can find your princess." ~Jacked Mario CrossFit- Work Capacity 20 min As Many Rounds As Possible (AMRAP) 5 pull-ups 10 wall balls (20 lbs ball squat then throw to 10 foot target on wall, catch, repeat) 45 single skip jump rope (was 15 double unders but have not worked them for a while) completed 12 rounds and 1 pull-up Trail Running About 25 min jog through Valley Forge Park up hills Reflection I am back to being extremely motivated to train and push past my limits. Before I had felt so weak and crippled after even attempting a workout but now feel as if I could take on a good beating with proper rest of course. Philosophical Rant - Mindset It is amazing how your life can change with different outlooks. In order to change your life you absolutley have to shift your mindset. It doesn't have to be all unicorns and rainbows but a positive and confident mindset while still gripped with reality is the path to happiness and success. Success does not always mean happiness. I have observed many financially successful people as being extremely unhappy especially in contrast to some impoverished people who appear to be exceptionally happy. So the key is to find out your limiting beliefs and ask yourself if it is really based on fact. Ask yourself if there is anything that you can do to destroy these beliefs. It may scare you to make yourself vulnerable but at the end of the day this is what is going to improve your mindset which will make your life much better.
I did Power Yoga for about an hour and a half. It was actually pretty difficult and I would like to implement yoga into my training at least once a week. I really need to work on my balance big time and my flexibility. I mean, I did almost get a DUI while completely sober because of my poor balance. I am going to refocus my training towards body-weight strength, gymnastics, kettlebells, conditioning, Muay Thai, sprints, rowing, yoga, try new sports, and keeping my NUTRITION real good. In February I will start to measure my food out according to the ZONE DIET. Quote of the Day "If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy." - George Matthew Adams
Today I finished the Level 1 Cert for CrossFit. I took the test and did the best I could. If I did not pass then I will have to take it again with an additional monetary charge... I hope that doesn't happen but it could be possible.
Team Workout (8 minutes for As Many Rounds as Possible) Station 1: American Kettlebell Swings (53 lbs) Station 2: Chest to Deck Push-Ups Station 3: 150 meter run
Quote of the Day "I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death." ~Thomas Paine
Diet Breakfast: 4 eggs with 3 strips bacon Snack: Lara Bar (all natural) Lunch: Steak Mixed Green Salad and tomatoes with Olive Oil Dinner: Steak, onions, mushrooms, a little cheese, 2 glasses of organic milk
Today I did Fran: a crossFit workout that consists of 21-15-9 reps of thruster (front squat to press) and pull-ups broken down so its 21 reps of thrusters then 21 reps of pull-ups then 15 reps of thrusters, 15 of pull-ups, 9 thrusters, 9 pull-ups, DONE. I was only able to use the prescribed weight of 95 lbs for thrusters before i had to reduce the weight to like 65 on the last few reps. I also had to scale the pull-ups to jumping ones after the first set of 21. I really need to get back to where i was before my injuries at OCS. I would have been able to kill this workout back in early July 2011. I will build back and then improve to new heights. This was at Day 1 of the CrossFit Cert. Quote of the Day "A man is but the product of his thoughts what he thinks, he becomes." ~Mohandas Gandhi
Diet Breakfast: 4 eggs and 3 strips bacon Lunch: Turkey Breast, large portion of broccoli and squash, and sweet potato Dinner: Wendy's Grilled Chicken Salad with pecans, apple, blue cheese, raspberry vinaigrette Mini chocolate frosty small piece of steak with mushrooms and onions grilled
Quote of the Day William Shakespeare - All the world's a stage (from As You Like It 2/7)
All the world's a stage, And all the men and women merely players: They have their exits and their entrances; And one man in his time plays many parts, His acts being seven ages. At first the infant, Mewling and puking in the nurse's arms. And then the whining school-boy, with his satchel And shining morning face, creeping like snail Unwillingly to school. And then the lover, Sighing like furnace, with a woeful ballad Made to his mistress' eyebrow. Then a soldier, Full of strange oaths and bearded like the pard, Jealous in honour, sudden and quick in quarrel, Seeking the bubble reputation Even in the cannon's mouth. And then the justice, In fair round belly with good capon lined, With eyes severe and beard of formal cut, Full of wise saws and modern instances; And so he plays his part. The sixth age shifts Into the lean and slipper'd pantaloon, With spectacles on nose and pouch on side, His youthful hose, well saved, a world too wide For his shrunk shank; and his big manly voice, Turning again toward childish treble, pipes And whistles in his sound. Last scene of all, That ends this strange eventful history, Is second childishness and mere oblivion, Sans teeth, sans eyes, sans taste, sans everything Got the CrossFit certification this weekend. I hope I do well on the test!
Diet Breakfast: Large Salad with Grilled Chicken Breast, various vegetables, blue cheese, balsamic v Lunch: Whole Foods Grilled Chicken Breast and Grilled Sweet Potatoes Dinner: Prosciutto with walnuts, figs, and blue cheese
Diet Breakfast: Small portion of whole foods meatballs, acorn squash, onions, and mushrooms Breakfast 2: 3 eggs with cheese, garlic spinach, 4 strips bacon, 2 sausage links Lunch: Boston Market Beef Brisket with sweet potatoes and garlic spinach Dinner: 1 grilled chicken breast with feta cheese, acorn squash, green beans Beer: I will have a couple drinks tonight (not really paleo... Training Muay Thai practice working on combos Quote of the Day "Beer is proof that god loves us and wants us to be happy." ~Benjamin Franklin
Training 24's (bodyweight) 24 squats 24 jump squats 24 lunges 24 jumping alternating lunges 24 backward lunges then 12 push-ups (chest to deck - lock elbows) 12 hindu push-ups (push-up under invisible fence) 12 push-ups 12 hindu push-ups 12 push-ups then muay thai (kickboxing) training focusing on reacting to getting punches by following them with combo punches. Also did pushes with body then reacting with combos. Diet Breakfast: 4 eggs with guacamole and cheese, 5 strips bacon Lunch: Large Spinach Salad with grilled chicken breast, sundried tomatoes, bell peppers, little cheese, and vinaigrette Snack: All natural dark chocolate/hazelnut bar Dinner: Whole Foods meatballs, mushrooms, acorn squash, onions
Quote of the Day "Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it." - Bourke Cockran
Training 3 rounds on heavy bag working combo punches - 2 min on and 1 min off 3 rounds of speed punches (1st: jab/cross, 2nd: hooks, 3rd: uppercuts) - 30 sec on and 1 min off Then Alternated Sets Back Squat for 5x3 with 185# Parallel Bar Pull-Ups for 10,8,8,6,4 reps Hanging knees to elbows (from straps) 3x20 Renegade Row for 8 push-ups followed by 2 rows each revolution (push-Ups, row right, row left, repeat) Diet Breakfast: 4 eggs with shredded cheese, guacamole and 5 strips of bacon Snack: 2 bananas with organic peanut butter and jam Lunch: Spinach Salad with chicken, artichokes, mushrooms, and bell peppers with red wine vinaigrette Dinner: Texas bowl of chilli Quote of the Day "Great spirits have always encountered violent opposition from mediocre minds." ~Albert Einstein
Eating Breakfast: Scrambled Eggs (about 4) with cheese, bacon slabs, sausage 3 links and onions/peppers Lunch: Large Salad with southwestern turkey/chicken breast, broccoli, mushroom, artichoke, tomato, cheese, and balsamic vinaigrette Dinner: 6 oz of steak and onions Training Kettlebell Snatch (50 lbs) for 10,9,8,7,6,5,4,3,2,1 doing each for both arms for a total of 110 snatches in about 9 min Ring Dips for 5x10 Ring Pull-Ups for 8, 8, 4 reps Quote of the Day "It's a shame that the only thing a man can do for eight hours a day is work. He can't eat for eight hours; he can't drink for eight hours; he can't make love for eight hours. The only thing a man can do for eight hours is work." ~William Faulkner
I, Joseph Benjamin Chera the Third do solemnly swear to eat 100% Paleolithic for 30 days, except for the occasional beer.
The whole idea behind eating a PALEO diet is to get back to our roots of eating like our Paleolithic ancestors did. Back in the day when we all wore loin cloths and didn’t know what a bar of soap was…we couldn’t just walk into the local supermarket and pick up dinner. We had to chase it down and/or forage for it in the wilderness. There were no preservatives or artificial ingredients of any kind to taint our food. That all changed with the onset of agriculture and the realization that we could feed ourselves more dense calories with grains rather than meat and veggies…not Man’s finest hour.
Fast forward to today when most of the population here eats processed food from a box or the drive-thru. With the majority of our diet coming from grains (we can’t help it right….it’s what we’re told to eat) we are not getting all the nutrients our body needs. Yes we are told to eat whole grains for their fiber, but you can get a whole lot more fiber and other nutrients with fruits and vegetables, while consuming less calories. But what it really comes down to is that grains just aren’t your friend….see? http://whole9life.com/2010/03/the-grain-manifesto/
So what does that mean?
What that means, is that a PALEO diet is your friend, really. By taking out the grains from your diet you are healing your gut, and improving your immune system. By removing the dairy from your diet you are improving your insulin response, and by removing other things like soy and legumes from your diet you are reducing inflammation. You will never feel better than when you’re on a PALEO diet. By removing these things from your diet you are improving your body’s insulin management , which often leads to weight loss and improved performance in the gym….and who doesn’t want to add 20lbs to their squat or shave 30 seconds off their Fran time?
So what do I eat on a PALEO diet?
In a nutshell, a PALEO diet consists of meat-based protein (eggs included), lots of vegetables, fruits, tubers (yams and sweet potatoes) squash, nuts, seeds, healthy oils and other good fats like avocado *swoon*.
Foods you are cutting out of your diet are the following:
You need to re-vamp your kitchen. If you buy it, you WILL eat it. Please don’t keep chips and candy in the back of the cupboard thinking you will just avoid eye contact with it for the next little while. Tempting yourself is just not worth it. What you need to do is stock up on fresh fruits and vegetables….lots of vegetables. I eat veggies at every meal. Yes, breakfast includes chard, green beans or sometimes broccoli. If you have access to purchasing GRASS FED MEAT, go for it! All of the meat you find in regular supermarkets is fed a grain-based diet, which allows gluten to get into the meat. This is no bueno especially if you’re going to such great lengths to NOT eat grains and gluten. However, if you can’t find grass fed meat or it’s too expensive (it does cost a bit more….but tastes SO much better) you can just get regular meat from the store. In this case I would supplement with fish oil to balance out the Omega 6 and Omega 3 fats in your diet (recommend a 2-3:1 ratio of n6:n3).
A PALEO diet requires a bit of preparation on your part. What I like to do is cook for the week on Sunday, prepping my breakfast, lunch and afternoon snack for the work week. That way I only have to worry about dinner each night, and often use leftovers for my next days’ meals if I need to. Keep some frozen veggies around in case you run out, and always have some good protein in the house in case you need a quick meal. DO NOT stick to the same few foods, or you WILL get bored and this will lead to varying from the diet. At first glance people tend to focus on everything they CAN’T eat. This will get you nowhere. Instead, focus on all the spices and vegetables you can use to vary your meals. Focus on all of the NEW foods you will eat. Try a different vegetable every week until you find your favorites, and experiment in the kitchen.
An example of what I might eat on any day is:
Breakfast: Scrambled eggs with spinach and onion and a piece of fruit of ½ a yam Snack: Small handful nuts or homemade beef jerky Lunch: Chicken thigh cooked in coconut milk with bok choy and assorted greens Snack: Roasted vegetables and leftover meat from last night’s dinner Dinner: Baked lemon-pepper salmon with broccoli, avocado and salad. Spoonful of almond butter for dessert
You might find it daunting to prepare all of your food each week, but you will have success this way. It really doesn’t take much time if you prep it at the beginning of the week like I do. I take 1-2 hours on Sunday to cook and then have everything but dinner ready for happy consumption.
All in all, a PALEO diet will do your body good. If you check out Robb Wolf’s site at http://www.robbwolf.com you can search and find people who have improved symptoms of the following by eating a PALEO diet:
Type 1 Diabetes Type 2 Diabetes Insulin Resistance Overweight Eczema PCOS High Cholesterol Restless Leg Syndrome Crohns Disease Gout Etc.
Give the PALEO diet a 30-day trial and see how much better you feel. I know that I will feel damn good and it will show in the mirror when nekkid...
Strength 3 sets of one arm push-ups practice on elevated blocks Work Capacity 5 rounds 5 kettlebell snatches (per arm) at 50 lbs 10-20 decline push-ups
Tomorrow is New Years day... I intend to improve my fitness and body greatly! I will eat like a Caveman, meats and vegetables (some beer). Paleo! I will do at least 30 days of this before i break for a cheat meal. Completely strict! I will post a pic on here in 30 days, with my shirt off.
Sprints, kettlbell, crossfit, strength training, convict conditioning, and muay thai! I will train for a muay thai fight for a couple months down the road.
Muay Thai focused on faints by ducking in and out of the opponent to deceive him. It is also fun to move around like this.
Trail Running I ran up mount misery at valley forge with a slow pace. I ran up the mountain but not all the way through to the street. It was about 20 min of running. I will implement sprints up the mountain soon.
8 rounds 20 russian kettlebell swings (50#) 10 Ring Push-Ups
Quote of the Day "Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing." ~Muhammad Ali
Push Jerk for 3x10 at 135 lbs Pull-Ups for 3x10 T-Bar Row for 3x8 with 3x45 lbs plates Dips for 3x15 reps Quote of the Day I will persist until I succeed.
In the Orient, young bulls are tested for the fight arena in a certain manner. Each is brought to the ring and allowed to attack a picador who pricks them with a lance. The bravery of each bull is then rated with care according to the number of times he demonstrates his willingness to charge in spite of the sting of the blade. Henceforth, I will recognize that each day I am tested by life in a like manner. If I persist, if I continue to try, if I continue to charge forward, I will succeed.
I will persist until I succeed.
I was not delivered unto this world in defeat, nor does failure course in my veins. I am not a sheep waiting to be prodded by my shepherd. I am a lion and I refuse to talk, to walk, to sleep with the sheep. I will hear not those who weep and complain, for their disease is contagious. Let them join the sheep. The slaughterhouse of failure is not my destiny.
I will persist until I succeed.
The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal. Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner. Always I will take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult.
I will persist until I succeed.
Henceforth, I will consider each day’s effort as but one blow of my blade against a mighty oak. The first blow may cause not a tremor in the wood, nor the second, nor the third. Each blow, of itself, may be trifling, and seem of no consequence. Yet from childish swipes the oak will eventually tumble. So it will be with my efforts of today. I will be liken to the raindrop which washes away the mountain; the ant who devours a tiger; the star which brightens the earth; the slave who builds a pyramid. I will build my castle one brick at a time for I know that small attempts, repeated, will complete my undertaking.
I will persist until I succeed.
I will never consider defeat and I will remove from my vocabulary such words and phrases as quit, cannot, unable, impossible, out of the question, improbable, failure, unworkable, hopeless, and retreat; for they are the words of fools. I will avoid despair, but if this disease of the mind should infect me then I will work on in despair. I will toil and I will endure. I will ignore the obstacles at my feet and keep my eyes on the goals above my head, for I know that where dry desert ends, green grass grows.
I will persist until I succeed.
I will remember the ancient law of averages, and I will bend it to my good. I will persist with knowledge that each failure to sell will increase my chance for success at the next attempt. Each nay I hear will bring me closer to the sound of yea. Each frown I meet, only prepares me for the smile to come. Each misfortune I encounter will carry in it the seed of tomorrow’s good luck. I must have the night to appreciate the day. I must fail often to succeed only once.
I will persist until I succeed.
I will try, and try, and try again. Each obstacle, I will consider as a mere detour to my goal, and a challenge to my profession. I will persist and develop my skills as the mariner develops his, by learning to ride out the wrath of each storm.
I will persist until I succeed.
Henceforth, I will learn and apply another secret of those who excel in my work. When each day is ended, not regarding whether it has been a success or a failure, I will attempt to achieve one more sale. When my thoughts beckon my tired body homeward, I will resist the temptation to depart. I will try again. I will make one more attempt to close with victory, and if that fails, I will make another. Never will I allow any day to end with a failure. Thus, I will plant the seed of tomorrow’s success and gain an insurmountable advantage over those who cease their labor at a prescribed time. When others cease their struggle, then mine will begin, and my harvest will be full.
I will persist until I succeed.
Nor will I allow yesterday’s success to lull me into today’s complacency, for this is the great foundation of failure. I will forget the happenings of the day that is gone, whether they were good or bad, and greet the new sun with confidence that this will be the best day of my life.
So long as there is breath in me, that long I will persist. For now, I know one of the greatest principles of success; if I persist long enough I will win.
I will persist. I will win.
Reflection I am working on building my strength and ability to do bodyweight exercises back. I use to be able to do double the reps in one set in both pull-ups (20 reps) and dips (30 reps).
Dec 10th I did a good muay thai workout focusing on parrying then hitting combos punches and kicks on thai pads. It was a good workout. I need to work on my foot positions and being more fluid with them. I did a core workout with Tough Mudder Championship Contender, Rob Boyles. It consisted of 30 lbs ball crunch toss, leg raise partner tosses (leg to side and straight), plank series (front, side, leaning rest). Then we went for about a 4 mile run. It was damn cold but the run was not bad and we went at a good pace. Rob had been working out all day to prepare for his 24 hour tough mudder competition next Saturday. He had done lifting, core work, and had run the 3.7 mile course several times today. He is gonna do great!
Today I did an intense session of Muay Thai kickboxing. I am really working on my kicks. I need to get better at it and will practice a lot. My problem is i am not staying on my toes enough or twisting my hips enough. I need to work to throw my leg at the target. My shins shoud act like a hockey stick.
Daddis Fight Camps Muay Thai Coach, Anthony "Cheesesteak" Morrison
Picture of me after my 30 day paleo! I dropped about 10 pounds while getting a lot stronger!
Track Sprints 200 meter sprints for 5 sprints 100 for 2 sprints
Reflection Muay Thai practice for an hour focusing on thai pad kicks and faking the body kick and going to the push kick. I have to work on my thai pad kicks because I am landing them with my feet instead of my shins. Sprints were good and I put out on them. I will be going paleo hardcore now!
Did this quick workout in the apartment. I need to add these workouts to my daily routine. If I can do this while doing boxing/muay thai 3+ times a week, strength train a little bit, and run sprints 2-3 times a week then I will meet my goals.
Last Saturday, January 14th 2012, 23 year old Fox School of Business (Temple University) Alumni, Kevin Kless, was brutally beaten to death by three middle eastern men because of a misunderstanding. The world is not full of unicorns and rainbows people, unfortunately. I don't know if the victim had some martial arts training or not but perhaps if he did then he may have been able to fend them off in time for help. It is important for everyone to have some sort of training so that in the event that they have to fight for their lives then they will know that they can. Even if you don't have training, you need the confidence to know that you will do whatever it takes to DEFEND YOUR LIFE.
look at this picture of Kevin, I see myself. If I come across the murderers, I will make it a slow and painful beating before I turn them into the cops to get a** raped in prison.
William Schlucter Jerking a 48 kg Kettlebell BEAST 
