Title	Date Published	Description
Neck Isometrics and Wu Chi: Full body engagement	2026-01-19	What happens when you introduce Wu Chi (the stance before Tai Chi) and then use isometrics to help build your neck strength? You get your core engaged, and this exercise goes from great for the next to great for the core.
Neck Adjacent: Standard Sequence	2026-01-07	Neck-Adjacent: Standard Sequence relieves neck tension through shoulder, upper back, and spine stretches. Minimal 11-min version; full 30-min with warm-up/close. Science of Stretching-inspired, Tai Chi-aligned. Consistent practice builds control.
Bamboo: Embodying Three Principles	2025-12-11	What planting bamboo and "knowing better than the grower" taught me
Reflections on Belief, Perfection, and What Comes After	2025-11-22	Walking my dogs, it occurred to me that there are different consequences to different belief systems in this reality.
Full Bridge Pose Prep	2025-11-18	Worked with Perplexity.ai to create some exercises to help me get to a full wheel pose.
SoS for Tai Chi and Bagua, V2	2025-10-29	Updated version of This Routine
Master MasterWei Lun Haung's Dragon Palm Changes	2025-10-25	A sequence of Bagua palm changes, using dragon palms.
Side Splits Routine	2025-10-22	A sequence of strenghtening, balancing, and flexibilty that will help you move towards side splits.
Posterior Chain Stretch	2025-09-05	A sequence to help loosen your entire posterior chain, heals to head.
Fix Those Hips	2025-08-25	A 5-day sequence of hip-related strengthening and deep flexibility poses that will help your hips be happy.
Undo Sitting All Day: 5-Day Science of Stretching Plan	2025-08-14	A 5-day sequence of deep flexibility poses that will help reverse the damage your body takes from sitting all day.
Liminal Thinking, Satir Interaction Model, Buddhism everything is Mind	2025-08-01	Connecting the Pyramid of Belief, Satir’s Interaction Model, and the Buddhist View That “Everything Is Mind”
Sleep, Cannabis, and Metabolic Surprises—My Personal Journey	2025-07-29	A personal account of overcoming long-term insomnia through careful cannabis use, this post explores the unexpected links between THC, sleep quality, and metabolic health—offering insights from real-world experimentation and lifestyle change.
Change is Inevitable—Guide Your Adventure	2025-07-24	A 10-year and counting experience report on health and wellness.
From Form to Flow: Neuroplasticity, Intention, and the Dance of Mindful Practices	2025-07-11	A deep dive into how internal martial arts, stretching, meditation, ritual magick, and AI interactions enhance neuroplasticity, flexibility, and personal transformation through intention and flow.
In the Beginning: The Genesis of IntentionFrom Form to Intention: Deepening Internal Practice	2025-06-21	An interpretation of a previous blog post using a style like Genesis as interpreted by Damien Echols
Energy Practice: Blending Ritual Visualization, Qi Exercises, and Total Breath	2025-06-21	Combining the subtle energy work from Ritual: An Essential Grimoire, foundational qi exercises from Rick Krause, and the clinically researched "total breath" from The Healing Power of the Breath
From Form to Intention: Deepening Internal Practice	2025-06-20	A practical guide to deepening internal martial arts and stretching practice by integrating intention, emotional coherence, ego awareness, and evidence-based health benefits.
Practicing Katas in Typescript	2024-11-01	Been practicing Katas in typescript and decided to script basic project creation
Modern Threading Issues	2024-10-14	Modern stacks handle multiple users well when those users do not share data, there are still cases where knowledge of parallel/threading issues is still good to keep in mind.
This is one of those "May you Live in Interesting Times" days.	2024-04-23	A field report from today on where the day went. It involved around 10 different technologies, because it was an interesting day.
The Legends of Qigong	2024-04-04	A legendary history of Qigong from its inception until today. Written by my friend, mentor, sufi, and legend, Rick J. Krause.
SoS Teacher Training Notes Day 11	2024-03-28	Collecting notes from day 11, teaching opportunities, bound butterfly, supine butterfly, prone butterfly
SoS Pose Clinic Cross Reference	2024-03-28	Where to find a particular pose, first in order, then alphabetical
SoS Teacher Training Notes Day 10	2024-03-27	Collecting notes from day 10, pain, supported squat, supported pigeon, supported lightning bolt
SoS Teacher Training Notes Day 9	2024-03-25	Collecting notes from day 9, reverse dog, block bridge, block noodle
SoS Teacher Training Notes Day 6	2024-03-25	Collecting notes from day 6, Side Leg, Wild Thing, Short Dog, Cat/Cow, Flamenco 1/2/3, Half Fish/Heart Opening
SoS Teacher Training Notes Day 5	2024-03-25	Collecting notes from day 5, Noodle, Pretzel Arms, Jackknife Blaster
SoS Teacher Training Notes Day 8	2024-03-24	Collecting notes from day 8, Frog 1, Frog 2/Half Frog, Pigeon, Fallen Pigeon, Twisted Pigeon, Blaster, Blaster Twist, Fallen Blaster
SoS Teacher Training Notes Day 7	2024-03-23	Collecting notes from day 7, Wide Dog, Passive Squat, Twister
SoS for Tai Chi Post Notes Day 4	2024-03-21	Collecting notes from day 4, Pigeon upright, plough
SoS for Tai Chi Post Notes Day 3	2024-03-20	Collecting notes from day 3, Double Pigeon, Shoulder Pow, Cliffhanger, Lightning Bolt
SoS Notes for the Sequences hips, back, hamstring	2024-03-20	Another pass through notes on poses in SoS. This is breaking it down by the three sequences we have as a base: hips, back, hamstring
SoS for Tai Chi Post Notes Days 1, 2	2024-03-19	Collecting notes from first two days, Moon Squats, Blaster, Butterfly
SoS for Tai Chi and Qigong First Teach Personal Notes	2024-03-16	Taught the series for the first time, I'm going to go back through it and record observations, good, and bad.
My Intentional Practices Bio	2024-03-14	What are my current practices, and some important turning points along the way.
Science of Stretching for Tai Chi and Bagua	2024-03-02	Deep stretches for Tai Chi, Bagua, Qigong.
Dragon Palm Changes, Li, Bao Hau	2024-02-26	My notes on the 9 palm changes in the Dragon Plam Change Swet by Li, Bao Hau - the Ma Gui Lineage Holder
To Do: Flexibility Coach Training	2024-02-02	What I know I have to do/want to do by the time class starts.
Intermittent Habituation	2024-02-02	One of a collection of habit changing/coping techniques for hard to change habits
Change Through Fixation	2024-01-23	The habit of forming habits might be a better place to keep your brain.
The Importance of the Jiggle	2024-01-22	Changing your behavior can be targeted, but increase your odds by embracing the J in Jerry Weinberg's MOIJ model
Laughing Buddha Belly	2024-01-07	What can you do right now, any time, to invent spaciousness.
Video Experiment	2024-01-03	What I learned over a 1-month experiment that mixes lean thinking, tai chi, video editing.
Meditation Helps	2023-11-30	You can meditate anywhere, any tine. That even surprised me.
Habit of Habit	2023-09-06	How can you apply the ideas of rapid feedback, models of behavior change, as part of an means to create your intention.
The 6-Realms and The 6 Mantras	2023-02-21	Looking for tried and true wisdom from Buddhism to approach addressing challenges to being agile
Making Grain Jars	2022-11-13	Growing mushrooms in grain is how I prefer to work. Here is a specific how I currently make them.
Cupcake Growing Tek	2022-11-11	This is an unproven mushroom grow tek I want to capture, because I think it could be fun, and it mixes growing styles.
Smoothie	2022-11-08	What I Make Daily, and why is that ingredient there?
Growing Mushrooms At Home Growth - Part 2: Growth Medium	2022-05-22	Creating a hospitable place for your spores.
Growing Mushrooms At Home - Part 1	2022-03-10	Preparing to grow mushrooms, getting started, and progression of skills.
Am I Here?	2022-02-27	Form a habit to increase your ability to be present.
The Mechanics of Setting an Intention before Meditation	2022-02-20	Why can setting an intention before meditation actually have a huge impact?
Decaarbing Weed Using an Instapot	2021-11-11	And then making browines that taste amazing, an hit hard.
Task Focus as Meditation	2021-10-26	Example of using focus on a difficult task to get the brain into a calm state.
How You Look At It	2021-10-21	Ostensibly, this is about how to remove a pink cast in a picture.
Perfection Is a Journey, Not an Event	2021-03-12	I'm re-reading Are Your Lights On as an entirely different person. An observation.
Threading Story	2021-02-22	A place where I used threading to speed up a problem, and made it harder for myself.
Time Travel	2021-02-18	Getting time under control in Spring, one way
Some of My Epiphanies, a Beginning	2021-02-18	I've had a number of moments of clarity throughout my life, the most recent either being a cliché or an inspirational poster
Ginger Snaps	2021-02-17	Yes, ginger snaps. Actual, literal, ginger snaps.
Non-Printable Characters and How We Got Them	2021-02-15	We do a bit of scripting. We often get input files that have non-printable characters. Sometimes we make them ourselves. How can you identify when that's an issue and how can you fix it?
Sed Breakdown dates and times	2021-02-14	We often have data files that are not formatted in a convenient way. This is one of those examples, and how we used sed to fix it.
Ideas for a new Shadow Coach	2021-01-18	Ideas for organizing new learnings
First Thing I Noticed From Daily Meditation	2021-01-14	What happened on that flight back in December 2019?
Cancelling Noise Cancellation	2021-01-08	First in a series of random thoughts while walking my dog.
Vanishing Volatile	2019-11-04	Working on tests with code that is threaded lead to a situation where we needed to use the volatile keyword, until we didn't.
Volatile Blast From the Past	2019-10-31	A memory from the past lead to my finally understanding the volatile keyword
Smelly If Statements - if is a code smell	2019-10-03	A look at how we can remove if statements in a particular problem.
Create First - Making the impossible, possible	2019-04-08	How can we clean up code in a legacy code base when continuous integration is not happening? Maintain backwards compatibility by creating first.
O(1) habits - I wonder how this idea might impact your daily routine?	2019-03-12	An incomplete idea I working on related to how people navigate code and other such things that seem to relate to DevOps thinking.
Springboot2placeholders	2019-02-13
DRY In Blogging - More usability, reducing duplication	2018-09-08	Making something more useful for subsequent uses could have lead to duplication, but I'm working on reducing that.
Experiments in Css, making Asides collapsible - Allowing for all the things while also appearing to make things shorter	2018-07-21	A live blog that is meant to demonstrated something I want to have.
Going slow to go fast - Internal vs. External Awareness	2018-07-18	Random thoughts about internal experience, versus external experiences and going slow to go fast inspired by a car pulled over my a motorcycle cop.
Getting my blog Setup	2018-07-16
Wonderful Surprise	2012-07-06	Nice feedback on a C++ book I've toyed with
Spring AOP	2012-07-01	Quick overview of getting Spring Aop up and running
Yet another blog attempt	2012-06-26

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