Phoenix Jones/ Jack Havoc and Why Life imitates Art

    • My name is The Ded Beat I am the Drummer/Manager from The Real Life Superhero Metal Band Jack Havoc. We have considered ourselves Superheroes pretty much after we read about Master Legend in Rolling stone a few years back. I also own a comic company called Your Mom Comics that I made to release my comic Big Bad Odd Job and to support our band when we are on tour. We attend almost all comic or horror conventions in our area. We also have played countless shows for any charity, and have raised money to help with anything from cancer to even the Tsunami relief /Haitian earthquake benefits. “I guess we all Fight in our own way.”
  • Now that you have our background let me begin. We have known Phoenix Jones for a little over a year now. When I first heard of him I was star struck, he hit the media like some sort of Booster Gold, but still kept stern like Batman. He has come to two of our Conventions just to help us out, and even though he can be hard as fuck to get a hold of sometimes… is an all around great guy. I know, I Know, another Phoenix lover getting his back, but I don’t think of it quite like that. You see when I heard about the incident that took place with the pepper spray I looked into every bit of evidence I could find, and did countless hours of research. At one point I was even confused and asked myself honestly “Do you think he acted in the right?” I do and here is why. First off I watched a video where Phoenix did what everyone has told him to do. CALL 911. He also told the attackers to back up several times. The girls who got supposedly “Pepper Sprayed” said he said nothing before hand; the same girls have changed their story twice and do not even have the same story. one says they were arguing with another group, the other says it was two other groups fighting, and before these stories they were ‘ Dancing’ Now here is a little side story to back up the’ pepper sprayed girls not on purpose’ theory of mine. My lead singer The Jack Havoc himself was at a Presidents of the United States Concert once on New Years. A huge Fight broke out almost a riot. After getting his girlfriend to safety went back to help a man and break up the out skirts of the fight. Without warning he and all the others were pepper sprayed, he wasn’t even direct hit he was just in the area and he got a contact spray. Rather than flip out he told the cops that he was just helping out, and they apologized and said thanks , because he CHOSE to get involved……… To me, these girls got the contact spray from their attacking boyfriend’s actions. . Meaning that these girls CHOSE to be involved in the altercation
    o Next if the group of males were worried with their girlfriends why did only the girls walk across the street to attack Phoenix? I know I wouldn’tJack Havoc, Your Mom Comics Crew, and The Rain City Hero Movement  let my girlfriend confront her would be attacker alone. It seems the police want you to call 911 and watch someone be beaten or killed rather than intervene, what if it was a woman being raped, is Phoenix supposed to just watch. Shame on the police and media, if you have more armor than King Arthur and you see someone getting beaten HELP THEM PLEASE. I don’t want to live in a world where the police say call them, so they can take a half hour, and tell us no one is allowed to help… The list goes on and on. But hey that’s just my opinion. Everyone should have theirs. I also think my point was proven when the police did not file any charges, and I believe they won’t.Moving on into why none of this bothers us. Because we called it. Actually Grant Morrison called it. See he thinks whatever happens in comics, movies, etc. will eventually happen. Example, he started to write his character in to getting depressed and sick, later he got sick and some sort of cancerous lump on his face….or some shit like that. Then he wrote that a character got happily married, so did he in real life. Then the company he was writing for told him to get rid of the girl in the comic, his marriage failed and ever since he has been trying to write in his new flame….weird right? So what I’m getting at is this, look at The Watchmen, at first in the 40’s the superheroes were a joke and no one cared, then it built up more and more before people were being saved, taking photos with the superheroes, etc. Than the super heroes advanced got more hi tech gear (just like in real life), and the people got bitter and there was a line drawn between people who thought we needed to be saved and those who thought it should be left to the police….. (JUST LIKE RIGHT NOW) it’s all very exciting whether you agree or disagree this is the beginning, and it will only get more real. Marvel” civil War” describes Iron Man in a fight with Captain America over whether or not Super Heroes should be registered. You see sometimes right and wrong can just be as simple as someone disagreeing. What’s good? What’s Evil? It all depends on who you ask, and yeah I will mention how Dark Guardian always has a poor Comment about Phoenix Jones, because sometimes Heroes don’t agree. While we’re on the subject I think if Dark Guardian would just talk to Phoenix about their methods of crime fighting rather than tweeting bullshit about him the whole time, he would get a lot further…but that’s just my opinion you don’t have to agree with it. Some People think that occupy Wall Street is good others like News Channels and stuff don’t. I’m all for occupy by the way “You guys are making a huge difference in my eyes.”Some People in Gotham think Batman’s methods are too harsh, the same goes with Seattle and Phoenix. Neither one is wrong they just stand up for what they think they are doing is right. That is all we can ask, Phoenix or ourselves are not perfect and are still getting used to the very idea of being a superhero. If you want to write me and tell me I’m not a real superhero and that were all full of shit that’s fine, but here is a ‘Get Fucked and not bought Dinner” ahead of time in case you do. Regardless of what you think, I know in my heart this is leading to something big….a world WITH superheroes?
The Ded Beat

Drummer / Manager – Jack Havoc Real Life SuperHero Metal Band
President / Owner – Your Mom Comics

 

Superhero' Phoenix Jones: 'I'll keep Seattle safe'

Originally posted: http://www.bbc.co.uk/news/world-us-canada-15301830
A self-styled superhero known as Phoenix Jones has been unmasked in a Seattle court as he waits to see if he is charged with a pepper spray attack.
Police say Phoenix Jones – real name Benjamin Fodor – attacked four people who had left a Seattle nightclub.
As the court hearing ended, he tore off a dress shirt to reveal his black and yellow superhero costume.
Prosecutors said they had not yet decided whether to file charges, but Mr Fodor vowed to continue crimefighting.
The 23-year-old, who leads the Rain City Superhero Movement, said he was trying to break up a fight. The clubgoers insisted to police they were not fighting.
“I will continue to patrol with my team, probably tonight,” he told the Seattle Times on Thursday. “I am just like everybody else. The only difference is that I try to stop crime in my neighbourhood.”
During the hearing, a court officer asked Jones to remove his mask. He did so, but then put it back on to speak to reporters.
Seattle Police are not likely to be calling on Mr Jones to help them keep Seattle safe.
“If people want to dress up and walk around, knock yourself out,” said police spokesman Mark Jamieson. “Our concern is when you insert yourself into these situations without knowing the facts, it’s just not a smart thing to do.”
According to the Associated Press news agency, a police report says there have been increased reports of citizens being pepper-sprayed by the would-be superhero and his group.
Although Phoenix Jones “has been advised to observe and report incidents to [police], he continues to try to resolve things on his own,” the report says.

New York City ‘Superheroes’ React To Arrest Of Crime Fighter ‘Phoenix Jones’

Originally posted: http://newyork.cbslocal.com/2011/10/11/new-york-city-superheroes-react-to-arrest-of-crime-fighter-phoenix-jones/
NEW YORK (CBSNewYork) – New York’s burgeoning amateur “superhero” community take notice: Don’t try breaking up a fight in Seattle.
The Big Apple is home to countless comic book superheros – and a few self-styled “real” ones.
The New York Initiative is a group of folks who wear costumes and say their goals are patrolling for criminals, public security, humanitarian outreach and more.
Their mission statement, found on their Facebook page, says “We are individuals organized towards achieving peacekeeping objectives and humanitarian missions. This will translate into a variety of non-monetary services as unfolding events demand. Our primary goal will always be to help those in the most need to the highest ethical standard and to the maximum effect.”
News of the arrest of one of their costumed colleagues in Seattle – a man who guys by the name Phoenix Jones – has their Facebook page humming.
The arrest came after a confrontation that was caught on video and is embedded below.
Phoenix Jones Stops Assault from Ryan McNamee on Vimeo.
Jones, whose real name is Benjamin Fodor, allegedly used pepper spray on four people. They say they were dancing in the streets; Jones says they were fighting and tried to break it up.
His actions have prompted a response within New York’s superhero community.
“I believe he acted inappropriately in this instance,” Chris Pollak, aka Dark Guardian, told CBSNewYork.  The Dark Guardian was featured in a documentary on real life superheroes, and he was seen rousting alleged drug dealers in Washington Square Park.
“He rushed into a situation and reacted with very poor judgement. He maced a group of people who were not attacking him. He was not acting in self defense and the police have rightfully charged him with assault,” Pollak said.
He added that he hopes Phoenix Jones’ actions don’t reflect on the superhero movement.
“This is an example of what not to do as a community crime-fighter. It should be a priority to deescalate situations and work hand in hand with the police to garner the smartest and safest outcome. I stand with the police and want everyone to know he is not a true reflection on what others like myself do in our communities to help,” Pollak said.
Reaction on the Intiative’s Facebook page was also intense.
“That’s what happens when you react the way he did,” self-styled hero Short Cut wrote. “Despite popular belief, you do not fight fire with fire. You are supposed to cool things down.”
“I’m pretty sure he just screwed it up for everyone,” wrote Jack Cero, another self-styled hero. “They now have precedent if his conviction goes through, and what’s more is that his charges will be double due to his body armor and mask.”
However, fan response on Jones’ Facebook page has been pretty massive, with scores of folks leaving messages of support.

Running into largo police

So I’m on my way to ST.Pete to meet Knight Hood with Artisteroi…
…and we pass a couple of Largo cop cars with their overheads on at the side of the road behind a van that has a rim but no tire what-so-ever on the rear passenger side. We decide to offer the cops the use of my Floor Jack, maybe we can pick it up enough to get the rim off. We do a U-turn & swing around behind them & I get out & walk up, it turns out it’s a Sergeant & a road Officer & the Sergeant looks at me & says “Out doing your good deed for the day?” and smiles. I offer him the use of the jack but they have a wrecker on the way. Odd thing is everybody on the scene is bald, even the van owner so I say OK I can’t help but I’ll tell you the bald guy joke” …
“What did the bald guy say when his daughter gave him a comb for his Birthday?”
“I’ll never part with it.”
We all had a good laugh & Artisteroi & I took off, some time you just bring Humor…but it helps.
 

You Guys won't believe this one…

You guys won’t BELIEVE this one….
So I got done at the gym today & I’m headed up East bay in a hurry to make it to work on time and at the intersection at Keene there’s a BLIND lady with one of those red canes (How I knew she was blind) trying to cross the intersection with cars flying everywhere! I pull into the Firehouse sub parking lot & bail out with the engine running & try to cross the inter…section to get to her. I’ve got the crosswalk & the light (And I’m not blind so I know I do) and this big girl in a beat up Buick turning right decides to go anyway. Fortunately I’m still pretty spry and slam my hand down on the hood & use it to launch myself backwards out of her way while she slams on her brakes & sits there with her hands over her mouth…I got other things to do. I run around behind her (I’m not giving her a second chance) & finally make it to the blind lady. She hears me coming even thru the traffic & I say “I’ll help you across the street.” She calmly tells me “Oh it’s ok, I just wait until I hear the oncoming traffic and then walk in its direction across.” I’m like “Wow…well the timer just changed & you got about 30 seconds I’ll walk with you anyway.” About halfway across I stopped & just watched & couldn’t believe it. There were cars flying everywhere & this blind lady was just unstoppable. She stayed calm, like she did it everyday (Which she probably did) & I nearly got creamed trying to reach her. Really lets you know who the Superheroes are.
SH
 

Seattle police arrest 'superhero' Phoenix Jones in assault investigation

Originally posted: http://www.seattlepi.com/local/article/Seattle-police-arrest-superhero-Phoenix-Jones-2210657.php
By CASEY McNERTHNEY, SEATTLEPI.COM STAFF
The man known as Phoenix Jones Guardian of Seattle, the self-proclaimed Seattle “superhero” who has received international media attention, was arrested and booked into King County Jail early Sunday morning for investigation of assault.
Shortly after 2:30 a.m., police were called to First Avenue and Columbia Street after an alleged assault with pepper spray. A group of men and women had left a club, were walking to their car and were “dancing and having a good time,” Seattle Police Det. Jeff Kappel said in a statement.
“An unknown adult male suspect came up from behind and pepper sprayed the group,” Kappel’s statement said. “Two men in the group chased after the suspect. Responding officers arrived on scene and separated the involved parties.”
The 23-year-old man arrested is the man previously identified by police as Phoenix Jones Guardian of Seattle. He was booked into jail shortly after 5 a.m. and released on bond about 12:45 p.m. Sunday, jail records show.
Jones is not the man’s real name. Seattlepi.com does not normally identify suspects in criminal cases until they’ve been formally charged by a prosecuting attorney’s office.
He’s expected to have a Thursday morning arraignment, where a plea would be entered. Police say the case involves four victims.
Other than the Sunday incident, the man known as Phoenix Jones doesn’t have a criminal history in Seattle Municipal Court. However, court records show he previously was arrested outside Seattle after being stopped for driving with a suspended license.
A spokesman for Phoenix Jones, Peter Tangen, told Publicola that a video of the incident tells a different story and that the self-proclaimed superhero was trying to break up a fight. He did not provide Publicola with a copy of the video.
“It’ll be interesting what [police] have to say when the video comes out,” Tangen told the site. “I’m very sure it’s going to show a different story than what police are saying.”
Police spokespersons on Sunday didn’t comment specifically on Jones’ behavior, other than Kappel’s statement which didn’t name him, though previously they’ve said self-proclaimed superheroes interjecting themselves into disputes could create problems.
Last

Superheroes – BFI London Film Festival Preview

Originally posted: http://geekoverture.com/2011/10/06/superheroes-bfi-london-film-festival-preview/

Photo by Theodore James

Photo by Theodore James


Some things are just too surprising to be believed and too cool not to share. Visiting the BFI London Film Festival on October 18th, 19th and 21st is Michael Barnett’s documentary Superheroes, an insightful and, by all appearances, even-handed exploration of the expanding world of real-life superheroes in the United States.
In a style that raises fond memories of the pro-wrestling documentary Beyond the Mat, Barnett devotes to screen some pretty intriguing characters, all of whom are driven by some desire to do what they see as being right, some of whom are more convincing than others. The New York Initiative is a group based in Brooklyn who set out with some pretty admirable, if vague, goals: Lucid, a heavily-built, distinctively-tattooed hero described as being “from all over”, wants “to do something, to do anything […] I’m sick of the corruption I see everywhere I look, whether it is the boss at your work or the dude you know from next door who’s been beating his wife for twenty years.”
On the other hand, there’s Master Justice and Super Hero. You decide.
httpv://www.youtube.com/watch?v=7I1p3mKnD08
What connects them is a kind of thinking that comes straight out of comic book rhetoric, using words like ‘deeds’ and ‘vigilante’, and there’s an impression that a major motivation is self-centred. They’re trying to become the hero of their own stories by emulating a stock character: the lone good man in a corrupt world, all couched in the terms used by Batman, Wolverine and the rest. But does that make them crazy, misguided or even wrong to do so? The documentary enlists psychologists, members of the police force and even the man himself Stan Lee to dig into the question.
Superheroes have saturated popular culture in the past decade, and with this and comic/movies like Kick-Ass and Super emerging in recent years, it seems the phenomenon has only tightened its grip on our imagination.Update: The first showing of Superheroes has already sold out. Get your tickets while you can!

RLSH ONE YEAR FITNESS CHALLENGE

When I first started doing SUPERHERO ACADEMY ON BLOG TALK RADIO we had a weekly feature called THE DROP ZONE  where each week I would share my weight loss (or gain) and thereby hold myself accountable to my listeners to actually keep on my diet.
Then life went a little crazy (mixed up schedules/moving/family issues) and we lost half our show time (forcing the streamlining of the program) and the DROP ZONE
got…well…dropped.
As of October 1st, that has all changed.
I am embarking on a one year fitness experiment designed to take me from couch potato to spud muffin (pun intended) and I wont be doing it alone.
Joining me on this adventure thus far are Midnight Detective, Skyman, Levionne Clay,  and Silver Sentinel…Valerie Finnegan of Heroes Fallen Studios, and a few others have also joined in to show support for the rest of us…there are a some who have been invited but have not officially signed on yet…AND I am issuing an open invitation to anyone else who wants lose weight and get into shape to join us.
This program is based loosely on military basic training.  We have a thirteen week pre-basic schedule, a thirteen week intense shape up, and a 26 week advanced training to reach our ultimate fitness goals.
The plan is set up using weekly benchmarks.  Each week we have a set of goals that we are working toward being able to achieve by the end of the week.  For example if your Benchmark on Sunday is 10 push ups then you have to be able to do 10 push ups by Saturday of that week in order to pass the benchmark for that week.  If you dont make it, you dont stop there…you just work toward the next week’s goal.  Everything progresses in small steps so it shouldn’t be that difficult.
The reason for using this system instead of a daily “do this” kind of workout is because we are all different.  We have different strengths and weaknesses and we will have different challenges to overcome as we go through this.  I already know that
chin ups are a problem for me, so I will have to tailor my training to compensate for that or I will not be able to make the grade in that area.
I’ll be keeping a food and training log and sharing the highlights of it on the CROSSFIRE ACADEMY FOR SUPERHEROES blog…and encouraging the others to share their victories there as we progress.  We will also be sharing training tips, new exercises, and much more on the blog as we move forward with this.
And I will be keeping a group weight lost tally there as well…I might even do some sort of funky pie chart or bar graph to show our success.
I have even enlisted the aid of our resident personal trainers Flora V Arbor and Amazonia to assist us with any problem areas we may encounter along the way…and we couldn’t ask for better coaches.
SO…if you are one of the RLSH communities “heavy hitters” and you want to give this a try then please feel free to join us…we launched October 1st.   You’ll need your list of weekly goals so message me and I’ll send you the full one year list of benchmarks.
In the meantime, here is the first quarter (pre-basic) training schedule for anyone that wants to get started right away.

——————————————————————————————
ONE YEAR FITNESS CHALLENGE – PRE BASIC BENCHMARKS
Week 1: October 1-7
Push ups, Sit ups, & Jumping Jacks – as many as you can do for 30 seconds
Walk for 5 minutes
Week 2: October 8-14
Push ups, Sit ups, Jumping Jacks, & Crunches – as many as you can do for 30 seconds
Walk for 5 minutes, jog or run for 1 minute, walk for 1 minute
Week 3: October 15-21
Push ups, Sit ups, & Jumping Jacks – as many as you can do for 45 seconds
Crunches and Flutter Kicks (or Reverse Flutter Kicks) – as many as you can do for 30 seconds
Walk for 5 minutes, jog or run for 1 minute, walk for 1 minute
Week 4:  October 22-28
Push ups, Sit ups, Jumping Jacks, & Crunches – as many as you can do for 45 seconds
Flutter Kicks (or Reverse Flutter Kicks), & Chin Ups – as many as you can do for 30 seconds
Walk for 5 minutes, jog or run for 1 minute 30 seconds, walk for 2 minutes
Week 5:  October 29-November 4
Push ups, Sit ups, & Jumping Jacks – as many as you can do for 1 minute
Crunches and Flutter Kicks (or Reverse Flutter Kicks) – as many as you can do for 45 seconds
Chin Ups – as many as you can do for 30 seconds
Walk for 5 minutes, jog or run for 2 minutes, walk for 3 minutes
Week 6: November 5-11
Push ups, Sit ups, Jumping Jacks & Crunches – as many as you can do for 1  minute
Flutter Kicks (or Reverse Flutter Kicks) and Chin Ups- as many as you can do for 45 seconds
Walk for 5 minutes, jog or run for 2 minutes, walk for 4 minutes
Week 7: November 12-18
Push ups, Sit ups, & Jumping Jacks – as many as you can do for 1 minute 15 seconds
Crunches and Flutter Kicks (or Reverse Flutter Kicks) – as many as you can do for 1 minute
Chin Ups – as many as you can do for 45 seconds
Walk for 5 minutes, jog or run for 2 minutes, walk for 5 minutes
Week 8:  November 19-25
Push ups, Sit ups, Jumping Jacks & Crunches – as many as you can do for 1 minute 15 seconds Flutter Kicks
(or Reverse Flutter Kicks) & Chin Ups – as many as you can do for 1 minute
Run 1/4 mile (walk before and after)
Week 9: November 26 – December 2
Push ups, Sit ups, &Jumping Jacks – as many as you can do for 1 minute 30 seconds
Crunches & Flutter Kicks (or Reverse Flutter Kicks) – as many as you can do for 1 minute 15 seconds
Chin Ups – as many as you can do for one minute
Run 1/4 mile (walk before and after)
Week 10:  December 3-9
Push ups, Sit ups, Jumping Jacks, & Crunches – as many as you can do for 1 minute 30 seconds
Flutter Kicks (or Reverse Flutter Kicks) & Chin Ups – as many as you can do for 1 minute 15 seconds
Run 1/2 mile (walk before and after)
Week 11:  December 10-16
Push ups, Sit ups, & Jumping Jacks – as many as you can do for 1 minute 45 seconds
Crunches & Flutter Kicks (or Reverse Flutter Kicks) & Chin Ups – as many as you can do for 1 minute 30 seconds
Run 1/2 mile (walk before and after)
Week 12: December 17-23
Push ups, Sit ups, Jumping Jacks, Crunches & Flutter Kicks (or Reverse Flutter Kicks)
& Chin Ups – as many as you can do for 1 minute 45 seconds
Run 3/4 mile (walk before and after)
Week 13: December 24-30
Push ups, Sit ups, Jumping Jacks, Crunches & Flutter Kicks (or Reverse Flutter Kicks)
& Chin Ups – as many as you can do for 2 minutes
Run 3/4 mile (walk before and after)
——————————————————————————————
ONE YEAR FITNESS CHALLENGE EXERCISES
These are the basic exercises we will be doing for our weekly benchmarks.  Other exercises will be added to help us reach the goals each week, but these are the ones we are testing ourselves with.
PUSH UP
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
Keep your legs straight and your toes tucked under your feet.
Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
Exhale as your arms straighten out.
Pause for a moment.
Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
Lower body until chest almost touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms.
Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.
SIT UP
Lie on the ground with your back to the floor.
Bend your knees into a 90 degree angle, but keep your feet on the floor.
Place your hands across your chest. Make sure to keep them there throughout the duration of the exercise.
Using your abdominal muscles, raise your upper body completely off the ground. At the peak height of the exercise, only your feet and buttocks should be touching the
ground.
Lower your upper body back to the original position.
Perform this movement in a slow and controlled manner.
JUMPING JACK
Stand with your arms at your sides. Be sure your feet are straight and close together.
Hold your head straight, but in a comfortable position to avoid strain.
Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement.
Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together.
Continue with as many jumping jack repetitions as you can do.
CHIN UP
Reach up and grip the bar with your palms facing toward you. The bar should sit close to your fingers, rather than in the center of the palm of your hand.
Lift your feet off the ground so you are hanging from the bar with your arms fully extended. Keep your legs bent and your feet crossed.
Take a deep breath and pull yourself up toward the bar by bending your arms. Lead with your chest and keep your shoulders back.
Drive your elbows toward the floor until your chin is just above the bar.
Lower your body slowly to the original hanging position in one controlled movement by straightening your arms and keeping your legs slightly bent.
CRUNCHES
Lie on your back with your knees bent and your feet flat on the floor in front of you.
Lie on an exercise mat rather than a hard floor to prevent back strain.
Position your feet as wide as your hips.
Place your hands behind your head so that your thumbs are tucked behind your ears.
Hold your elbows slightly out to the sides and keep your chin pointing upward.
Curl up and forward so that your head, neck and shoulder blades lift off the floor.
Make sure you’re not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren’t being used in the exercise.
Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause.
Slowly lower your head, neck and shoulder blades to starting position.
Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.
FLUTTER KICK
Lie flat on your back, with your arms resting palm-down by your sides.
Lift your heels about six inches off of the floor. Keep your legs fully extended, with a slight bend in your knees.
Now, quickly move your legs up and down, alternating in small, rapid and scissor-like motions – as one leg goes up, the other comes down. Use your arms to stabilize you, but keep your lower back flat against the ground as best as you can.
Continue these motions for 5-10 seconds per rep. Keep your abdominal muscles contracted throughout the exercise – they should be doing most of the work.
REVERSE FLUTTER KICK
Lie on your stomach with your arms extended in front of you palms down.
Lift your hands and feet approximately 4-6 inches from the ground supporting all your weight on your abdomen.
Move your hands and feet up and down, alternating in small, rapid and scissor-like motions – as one arm/leg goes up, the other comes down.
Continue these motions for 5-10 seconds per rep. Keep your abdominal muscles contracted throughout the exercise.
WALK/RUN
This can be walking in place, treadmill, or on the track. Walking should be quick time (standard marching pace – 120 steps per minute) and running should be double time (180 steps per minute).    Walk/run will be based on time for the first few weeks and will change to a distance goal as time progresses.  The idea is to be ready for a one mile run by the time we start our “basic training” in January.
——————————————————————————————
There you have it..the first quarter of the RLSH ONE YEAR FITNESS CHALLENGE
Everybody go ahead and weigh in.  Record your weight in your journal or wherever, and if you’re brave enough, share it with us at http://thecrossfireacademy.blogspot.com/ .

 

October 28-30- Superheroes Anonymous 5

Superheroes Anonymous LogoOriginally posted: http://plancast.com/p/7nxk/superheroes-anonymous-year-five-new-york-city
Five years ago, Superheroes Anonymous launched the first large scale meeting of Real Life Superheroes. Since then we’ve been able to help over 5,000 homeless people, do missions all over the world including hospital visitations, public safety patrols, workshops and we have been featured in over 200 publications (such as NYT, CNN, FOX, BBC, 60 Minutes) from over 45 countries with a message of inspiration and empowerment.Following the launch of our first event, we visited New Orleans and rebuilt with Habitat for Humanity where Mayor Nagin declared it “The Day of the Superheroes,” in New Bedford, MA we had a benefit concert for a homeless shelter and lifesaving and self-defense courses and last year in Portland we Raced for the Cure against breast cancer and gave blood with the Oregon Red Cross.
This year, we’re giving back to the city where it all started: New York. We are holding a giant event during the weekend of October 28-30th that will incorporate the best of of the charitable, fun and community-outreach programs that we have been involved with in the years past.
About Year Five
Superheroes Anonymous Year Five is an event taking place in New York City from Friday Oct 28th culminating on Sunday, October 30th, 2011. Real Life Superheroes will convene from around the world, promoting public acts of charity and community outreach through workshops, classes, patrols, a benefit concert and a press conference. Superheroes Anonymous Year Five will globally empower people all over and support our goal of saving the world.
www.superheroesanonymous.com
www.facebook.com/superherolife
www.twitter.com/superherolife