Been a long time..... or Ring Rust

Its been a while now since my last blog and so much has been going on, it's been kind of hard to keep track.  I've kept my usual notes on the lessons, done a few videos but that was about it, not been writing anything else down as too much else is going on.

0907 Slow kata and press ups after lesson

In the end I suppose all I can do is try to summarise.  Working from home can be both a blessing and a curse. early in the lockdown it was a blessing, as it allowed me the flexibility to train three times a week for the first time ever.  Later in the lockdown it has become a bit of a millstone, as there has been so much work going on to get ready for offices re-opening that it has overflowed at times into home life and time.  On balance though, I still believe it to have been good for me, as it allowed me to keep working full time even though I have had to shield.  Now comes the uncertainty of when I will be asked to go back to the office, and how that will be done when travelling on public transport will become a major issue for me.

1107 Tensho to go

On the family level, the lockdown has put a strain on all concerned.  I think even the best of families would have been pushed to all stay in the same house 24x7 for four months. I had some mental health issues going into the lockdown and I think it is fair to say that all of us have suffered with various issues over this period.  My biggest mistake I think was trying to deal with my issues in isolation from other things that have been going on, and that added somewhat to the tensions we have all geen suffering from.  In recent weeks, though things have eased somewhat as we are all talking to one another and are trying to work things through.

1107 No Lesson so Fundamentals

On the karate front, I still use my karate to help both my phyiscal and metnal health.  Even my wife gave it a go for a few lessons, before deciding it wasn't quite for her just now.   I think the different ways me and our son approach karate and try to show things didn't help, at times that can get confusing for a complete beginner, I'm still a novice myself of course.   There is still a lot of variety in the lessons, but it's obvious that many are chomping at the bit to get back in the dojo.  That cxan't happen for me anytime soon, so the online lessons will still continue for some time to come, even when the dojo does re-open.

1407 Compass elbow drill practice and Naihanchi

Work and family issues have limited training over the last month or so down to one or two times a week on average, but during this time have at least had the opportunity to train with PJ Broomy again.  This time both me and my son took part, and managed to get some partnered drill work in,  another great lesson, thank you PJ.  

1507 Kicks, take downs and kata

For my own part, when I have had no lessons, I've been trying mostly to do forms for exercise and practice fundamentals and kata as a more formal kind of practice, rather than working on aide memoires from lessons.  Usually we would have gone over the material over the course of a couple of lessons and some of the ideas would have stuck, but the sporadic nature of my attendance has mean this hasn't always happened, so made the aide memoire style of working much more difficult to do.

1507 Open handed Naihanchi and Tensho

Until I have to go back to the office full time, I am aiming to train at least two times a week if at all possible, so as not to have to knock off the ring rust again. Will have to see how things go.

Lessons

0907
Fundamentals
Kata - Naihanchi Shodan and Nidan, technical performances

1607
Kata, single move and performance, Naihanchi Shodan
Speed combinations
Jab, reverse punch, hook, upper cut, knee, then three variations to follow:
Drag down, stamp
Encircle waist with arm, turn away, hip throw.
Step through after knee, leg sweep and reverse punch to ground
Last 5 kihon gata -

Rokudan	Ashi uke, jab, cross, Mawashi Geri
Nanadan	Mae Geri (land in front) right jab, back kick
Hachidan	Mae Geri (land in front), back kick, reverse punch
Kyudan	Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, spinning kick
Judan	Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, hisa geri

An Australian lesson

1907 - lesson with PJ

Advanced stuff comes from understanding the basics correctly. We did 3 levels of tzuki. Looked at wrist alignment. The importance of breathing. Considered the workings of the modern and primitive brain under stress. We did a combo Gedan barai (arm clear), yoko uraken (which includes the empi uchi) and a gyaku tzuki to change the relationship and facilitate a rudimentary nage waza. Followed this up kote waza (kansetsu waza) to stop conflict immediately.

2007 Kihon and kata

2307 Forms and kata

2307
Kata then Naihanchi Sandan drills

• Double grab, trap and forearm smash into neck while turning body away and to the side (zenkutsu)Step in front of attacker  into zenkutsu for taiotoshi (body drop throw)

• trap grabbing hands, forearm strike into neck while turning body away and to side (zenkutsu), elbow, backfist, knee
• block / trap hook with one hand, taisho, push past head, circle under arm to lock elbow with other, secure second arm and free up original blocking hand to strike.

2307 Kata peformance

Warm down form and kata 2507

2507
Summary of today's lesson: Kata, escaping from headlock (elbow, slap, hammerfist, followed by knee then escape). Stepping to one side to evade, then attacking. Emphasis on moving back foot across the using an appropriate technique) Bo was first 4 kihons plus walk through of Shushi no kon.

2707

2707
Fundamentals, kihon gata, padwork

Tensho after the lesson3007

30/07/20
Kata
Quadrant drill
Jab, cross, hook
(FH parry & BH punch: BH parry, FH punch : high receive & Mawashi empi Uchi (elbow strike to sternum))
Hammer fist, looping left, roundhouse right
(FH Jodan uke, twist, BH uppercut : BH jodan uke,  twist, FH groin slap : FH Jodan uke, BH Shuto Uchi (knife hand strike))
Backslap, elbow

Ring Rust 0408

0608
Kata practice and questions.  I got the one about the opening of Naihanchi Nidan and answered with it being a counter to a bear hug, sink and open up the shoulders and arms to break the hug.  Worked on a short drill from one of the Pinans, as pad work.  Intercept punch (symbolised by pad hand), ear slap then head control, front leg knee strike, then front hand goes under the arm, back hand controls the head.  Pivot on front black, back leg moving away to effect a throw.

Reminder after the lesson

!0 weeks and counting ....

This blog is very late due to work and other issues 😟 However, I still want to keep on blogging, so here goes.   Week 10 of lockdown was challenging to say the least, there was a big down after the good ending to the previous week, with the Kata with family call that I did.

Kata with family

Work was starting to ramp up up with preparations for offices I cover region wide making preparations for re-opening, and the tensions within a family of 4 being cooped up together for 10 weeks bubbling along, there was not as much quality time for training.

Monday kata after the lesson

That said, formal training is an absolute lifeline.  With the extra kobudo lesson my dojo are now doing, plus a free lesson on the Sunday by Brian Bates, that I was invited to by my Sensei, I managed over four hours of training that way, best ever ☺☺☺  Because I have been keeping up my training, my physical health hasn't been too bad despite the lockdown, however it has taken a toll mentally.

Practice 1905

The worry for me about what will happen when the lockdown ends is starting to kick in.  I have been lucky enough to get mental health support, unlike some members of my family,  and this has been really helpful for me at least.   If we don't try facing up to our problems, they become even harder to deal with 😟😟

Two things that have become clear to me with time are that:

1) You can only be responsible for your own feelings and behaviour, not those of other people

2) Whatever the mistakes of the past, you can only deal with what is here and now

Going down the route of what if and if only is the route to complete bitterness and confusion 😟

For me, without family, a job and karate, I would be lost.

1805

Kata - Naihanchi Shodan, Nidan (Sandan)

Kicks

Front leg Mai geri, back leg Mai geri, both sides

Front leg Mawashi geri, back leg Mawashi geri both sides

Front leg Yoku geri, back leg Yoku geri both sides

Spinning back kick, both sides

Balancing, knee up, front leg Mai geri, Mawashi geri, Yoku geri, rotate 45 deg then back kick without kicking leg touching the ground, both sides.

Shadow sparring, first practising jab, cross, upper cut,

 and jumping front kick then free form.

Naihanchi Shodan

Naihanchi 2105

2105

Flowing Naihanchi - continuous smooth

Hands only Naihanchmovementsi

Then interpretations of Naihanchi

Pre-emptive strike (2 palm strikes), crash, two knees

Elbow strikes to arm, eyes closed,

Back slap, elbow, pull in, two knees

Front hand hook and forearm strike, back hand hook

Developing into Front hand hook, forearm strike and pull, two back hand hooks

Imagine someone holding clothing.  Back hand strike down (onto holding harm), back fist

(Open hand slap to face) Back hand strike down (onto arm), back fist, strike down (onto arm), front hand punch, back fist

As Drill: Back hand - open palm strike, strike down, backfist, Naihanchi double block (front hand up and outside, back hand down, front hand back fist

Then equivalent kata movements in fighting stance as drill, back hand block, double block, front hand back fist

Back fist, front leg stomping heel kick (to knee) forearm strike (to side of neck)

Back foot stomping kick, back hand pulling (arm), front arm chudan uke. (represents pulling opponents arm out straight and rolling over nerve point with other arm then hyper-extending)

Step out with front leg, double arm sweep (represents step behind, back arm clears opponent's arm, front arm pushes opponent over leg)

Flowing Naihanchi - continuous smooth

A bit of a workout

2305

Kata

Kihon gata

Bo lesson

Shushi no kon

2405

Pad work

Palm, elbow, elbow, knee (groin) , drag down, stomp (first four going forward)

Crash, forearm strike, clinch head into shoulder, knee, drag down, stomp

Crash, forearm strike, clinch head into shoulder, elbow, elbow , knee, drag down, stomp

<you are in a clinch> eye gouge, (bite, head butt), elbow, elbow, knee. dragdown, stomp

Basic bo and the value of variety.

It's been an interesting week.  Workwise challenging, karate wise, a few unexpected variations thrown in.  At least one new technique to me (jumping front kick), and an extra lesson (in bo).  What was good was that something I had been struggling with in bo clicked into place, always a good feeling ☺☺☺☺

5th and 6th of May

On a personal level, karate is one of the things that keeps me motivated, and definitely the one that most helps me stay calmer in challenging circumstances.  There are a good few of those when there are four of you all under the same roof for what is now the eighth week, I would imagine even people without issues would struggle. Deep breathing, being able to let things go for the most part, doing kata and working on the pads ll play their, part.  Lessons and practice give something to effectively plan the week on, work allowing, and so we get by.

Just as the Sun goes down

This week the lessons concentrated on fundamentals, kata, a different interpretation of some of Naihanchi, kicks, the quadrant drill and pad work.  The different interpretation of Naihanchi involves a pull back into Shiko dachi, coupled with a palm strike, covering pulling hand, step back into Zenkutsu dachi to extend arm then arm bar.   We also did a few less often practised kicks in the jumping front kick (I actually got off the ground! ☺☺☺), spinning back and hook kicks.  The spinning back kick I can just about do now, but the spinning hook kick is a little ways off.  

Then there was an unexpected extra, a bo lesson, before my tablet ovrheated (hot day on Saturday!!).  It was just going through the kihon kata (outlined below).  I finally worked out what I was doing wrong on the up strikes of the first four (sometimes drawing back to the wrong side), so now I can practice them correctly ☺☺☺☺

Another good week in the virtual dojo! ☺☺☺☺

Bo kihon and improv.

Contents of the lessons

0405

Warm up
Mokosu
Formal opening
Receiving techniques - slow and fast both sides
Punches - slow and fast both sides
Kicks  - slow and fast both sides
Other techniques, hisa geri, ashai uke, shuto,
Kata

0705

Warm up
Mokosu
Formal opening
Kata
Naihanchi Shodan, Nidan
Fighting stance,
Step back into Shiko dachi
Rh pull back, Lh pslm strike
Lh cover on Rh
L leg step back into Zenkutsu dachi
Lh, Rh drag back to left hip
R leg step through into arm bar
Quadrant drill, through to Ashai uke

Sunday working

0905

Warm up
Mokosu
Formal opening
Working on kicks - with and without chair
Yoko geri, Ushiro geri. Mawashi geri, Mai geii
Then
Jumping front kick. Fighting stance, swap guard, raise leg as if going to do Mai geri, hop and do front leg Mai geri.
Spinning back kick. Fighting stance, front leg across then continue rotation 270 degrees  until side on.  Deliver back kick, rotate same direction back to fighting stance.
Spinning hookkick. Fighting stance, front leg across then continue rotation ??? degrees until ??????.
Extend back leg out straight and continue spin with leg out back to fighting stance
Pad work, hook RH, LH, hammer fist RH, LH, palm strike RH, LH,cutting elbow, RH, LH,
Combinations, RH LH, hook, hammer fist, palm strike, elbow.  RH LH, 4 each hook, hammerfist, palm strike, elbow.
Naihanchi Shodan

Bo

Lost video for warm up

Kihon kata

Shodan - Fighting stance - Cat stance strike up, step forward into Shiko dachi, strike down, back into Cat stance, strike up.
Nidan- Step out into left fighting stance, transfer bo - Cat stance strike up, step forward into Shiko dachi, strike down, back into Cat stance, strike up.
Sandan - Fighting stance - Cat stance strike up, step back into Shiko dachi, strike down, forward into Cat stance, strike up.
Yondan - Step out into left fighting stance, transfer bo - Cat stance strike up, step back into Shiko dachi, strike down, back into Cat stance, strike up.
Godan - bo in front horizontally hands at 1/3 point either side,.Put bo out from body and look at left tip, rotate to right swapping over hands, eyes track tip, pull bo into body look to centre. Put bo out from body and look at right tip, rotate to left swapping over hands, eyes track tip, pull bo into body look to centre.
Rokudan- bo in front horizontally hands at 1/3 point either side,.Put bo out from body and look at left tip, rotate to right swapping over hands, eyes track tip. Step out right into Shiko dachi, leaving bo in postion, strike out at rotate bo, right arm full length with bo under left armpit. Pull back from Shik dachi and bring bo back to centre, pull bo into body look to centre. Put bo out from body and look at right tip, rotate to left swapping over hands, eyes track tip. Step out left into Shiko dachi, leaving bo in postion, strike out at rotate bo, left arm full length with bo under right armpit. Pull back from Shiko dachi and bring bo back to centre, pull bo into body look to centre.

Then my tablet overheated, bringing the lesson for me to an end.

Karate, kata, forms and relaxation

A stressful week from a personal point of view, but an interesting one from a karate viewpoint.  Started off being a bit down, as I keep repeating the same mistakes in my Naihanchi Shodan, plus some other things non-karate related.  So I did what I usually do, look for something to throw myself into to stop myself  brooding on things, that was to look into a Quijong form Eight Brocades.  It's a good self contained form of exercise, that can be practiced as individual elements or as a whole, with as few or many repetitions as you want, or have time for.

Of course from a karate stand point, we had the regular three online lessons, which are summarized at the end.   The Monday lesson was something different, then the Thursday and Saturday lessons were polishing up kihon gata and the Quadrant drill. Typically, when not feeling too hot about my kata, in the middle of the week our Sensei told us about an online competition being organised by another club to which we were invited.  I toyed with the idea of not competing, but then the "don't give up" part of me kicked in and I have given it a go.  Still had a twist in the tale though, I recorded it in a black gi, then had a thought... Our dojo wears white for representative combinations, so asked our Sensei and sure enough, needed to re-record.  Home dojo has a lot to answer for lol.

There are still mistakes in my Naihanchi Shodan, but have realised they are mostly in one direction.  My left hand side actions are not too bad but on the other side, not so hot.  After talking to my Sensei am going to start specifically doing the hand movements on their own, in order to check my observations and work on improving my techniques.

The end of the week Karate wise was quite fun though, we entered in to Iain Abernethy's  Karate pub quiz, with our team having face time on Zoom (same as we use for training).  So nice to interact socially again, a few drinks were had, and I even got a couple of questions right ☺☺☺ An absolutely brilliant way to end the week, and a big thank you to my team mates: Alison, Ben (both our Sensei), Elisha, Chloe, Sam, Marian, Koen and Anita, tor making it such a fun occasion!!!! 🙏🙏🙏.


Our lessons:

20-04

Warm up,
Mokosu, formal opening
Stepping in combat stance, forwards, backwards, left and right.
Forward step, jab, back step
Forward step, jab, reverse punch, back step
Forward step, reverse punch, front leg sweep (Ashi Barai), back step
Forward step, reverse punch, Ashi Barai, reverse kneeling punch to grounded opponent, step back
Kata, up to Naihanchi Sandan, perfomance (Naihanchi Shodan)
Shadow sparring to called combinations
Warm down kata

Tuesday workout including Monday's lesson content and Eight Brocades

23-04

Warm up,
Mokosu, formal opening
Kihon gata:
Shodan - Jab, reverse punch, Mae Geri Nidan - Mae Geri, jab, reverse punch Sandan - Jab, reverse punch, Mawashi Geri off front leg Yondan - Mawashi Geri off front leg, 2 punch combination Godan - Right Mawashi Geri (land in front), left Mawashi geri (land in front), reverse punch, jab. Rokudan - Ashi uke, jab, cross, Mawashi Geri Nanadan - Mae Geri (land in front) right jab, back kick Hachidan - Mae Geri (land in front), back kick, reverse punch Kyudan - Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, ushiro mawashi geri Judan -Shuffle, backhand forehand punch, shuffle, backhand forehand punch, right then left mawashi geri, hisa geri

The competion Video that wasn't

25-04

Warm up,
Mokosu, formal opening
Kata
Then working on the first half om the Quadrant drill
Jab, cross. hook
Hammerfist, looping left, hook
Backhand slap, elbow, step back left knee, step back, right knee
Headbutt, break grasp, shoulder barge.

Kihon gata, Quadrant drill workout

A fistful of lessons

Where would I be without the three lessons a week? Not in a great place, but I'm trying to get my own efforts up as well as the lessons.  I managed three 15 minute sessions this week as well as kata practice so over four hours of training a week, up from maybe two hours a week prior to the lockdown.  

Working from home is a boon in terms of my job security, but it is challenging to say the least to maintain the work / life balance when all four of are home all the time for up to 90 days (as it seems at the moment).  My karate lessons form a framework around which to separate work from life, along with providing both the exercise that I need for my health conditions and a channel for stress relief when tensions start to surface.

Pad work is especially good for stress relief, it's really good to be able to hit something.  We even found a use for my son's shinai today, doing a bit of conditioning work without direct contact.  I think very often people focus on  the physical benefits of karate, but in melting pot times like we face today, I think the mental health benefits of this kind of exercise become abundantly clear too. ☺☺☺

For my own personal workouts, I first of all looked online, but what is immediately apparent is that karate has taken off on the internet in a massive way.  It can be somewhat bewildering if you try to pick the best out of what is there, so I decided that the best way was to base whatever I do around the kata that I practice, and then reprising what we have been shown in the lessons if at all possible. 

I have always tried to jot down what we do after the lessons as a part of my blog, but now it's taken on an importance of it's own.  I make notes shortly after the lessons if possible., and where I can't remember parts, I check with our Sensei.   This hopefully then gives me the meat of my next workout  If not, there are always fallbacks such as the quadrant drill, kihon kata or shadow sparring (which I haven't really incorporated yet).   Gives me plenty to work on ☺☺☺

Below are the dojo diaries, workout videos and sample kata videos to give you an idea of what I mean.

13-04

Warm up
Naihanchi Shodan
Translation of kata into fighting actions
Crash, pull head down, double knee strike,
control head up, forearm ./ elbow strike
Drag across, push down, punch across
Still holding opponents arm, step through to arm bar
Smash down onto opponents grab, same arm uses outside block as strike, switch arms into uppercut then backfist
Inside leg kick, hammer first, inside leg kick, arm bar into takedown using double punch......
Sweep across to take down
Kata based shadow sparring to call
Kata to close.

Revision video and workout baed on Monday's lesson

16-04

Warm up
Mokosu and formal opening
Naihanchi Shodan
Pad work - heel of hand, hammer fist, elbow, knee, r / l then combination
Kihon kata variants
Jab, cross, step up side kick
Jab, cross, spinning back kick
Naihanchi Shodan
Mokosu
Formal ending

Workout based on Thursday's Lesson

18-04

Warm up
Mokosu and formal opening
Kata
Fundamentals
Punches, receiving, kicks, ridge hand, ashe uke, hisa geri
Kata
Shadow sparring to call

Workout based on Saturday's lesson

Kata practice

Saturday streaming

The second Saturday of online training, and sort of beginning to get the hang of things.  All the devices charged this time, links checked and iPad resurrected (I had flattened it so badly it took 3 days on and off to register), so no tech surprises ☺☺☺☺

The nice thing about Saturday training is that I get to go outside with my Son.  On the weekday sessions indoors, there isn't room for us to train together, we have to work in different parts of the house on different devices.  As ever we started with warm ups, Mokuso and formal greetings, which was followed by Kata.

We went through all three of the Naihanchis, with performance on the ones we know.  I did one run through of Naihanchi Nidan, but as instructed most of my work at the moment is trying to improve my Naihanchi Shodan, so there were three or four runs through of that as performance.  When I record copies of the kata I still see mistakes, but the one below recorded after the online session is one of the better ones, probably because I did it slowly.

Atfer that, we briefly improvised combinations, before being given some novel sequences to work on.  Various elements of our Kihon kata, the quadrant drill, plus some other fundamentals were put together in different combinations to build up improvised drills.  There were three sequences we worked on, 1 long and two shorter ones .  The longer one was build up in three stages:

• Jab, cross, hook, right stance
  Jab, cross, hook, left stance

• Jab, cross, hook, knee, right stance
  Jab, cross, hook, knee, left stance
• Jab, cross, hook, knee, mai geri, right stance
  Jab, cross, hook, knee, mai geri, left stance

The second, shorter drill was:

Jab, cross, step up yoku geri, right stance
Jab, cross, step up yoku geri, left stance

The third, short drill was:

Jab, cross, ushiro geri, right stance
Jab, cross,  ushiro geri, left stance

The drills were followed by a few minutes of shadow sparring, followed by a formal close.  I keep thinking it must be difficult to keep coming up with variations, but then I look online and see what is out there.   There a lot of good karateka sharing their ideas as never before, and I think the hardest thing is actually to keep the variations focussed on the specific themes we need to be learning.  Am sure we will be getting plenty of variation nontheless over the next few months  ☺☺☺☺

Video dojo and feedback

Online training can't replace proper dojo sessions totally, because of the interactive part of karate that is needed to try out and improve actual combative techniques.  However, I have always been prepared to learn online where necessary and now is absolutely the right time to do this.

I can now attend three classes a week rather than one, as I am working from home, so there is a big plus for a start.   The live classes are then supplemented by doing kata and videoing it, and sharing with our Sensei.  They then provide feedback on how to improve your techniques.

Here is a short summary of the two midweek lessons for this week, plus links to a couple of videos of kata and kihon pracitce, as samples of what I do.  

The first midweek lesson was on Monday, 23/03.

After an extended warm up, Mokuso and formal greetings, we started off working on some aspects of fundamental techinques:

Uke - jodan uke, chudan uke, gidan uke
Uke on the pads, with potential uses as strikes
Kihon gata 1 - 4

Then closed out with 10 minutes of kata. 

It was a good work out, interesting working out the space for two working indoors.  Using zoom completely drained the iPad.  Took three days to recover it.

Rough kihon gata practice

The second midweek lesson was on Thursday 26/03

After an extended warm up, Mokuso and formal greetings, we started off working on the Quadrant drill, padwork first: Jab on pad, Cross on pad,Hook on pad, followed by practicing the whole in combination:

Jab, cross, hook

After that we looked at the defending moves:

Right hand parry, move head to right on jab
Left hand deflect, flow through into open hand strike to cross
Step in triangular parry and strike to hook

Followed by working on the parry, deflect / strike, triangle combination.

This was folowed bt looking at the second set of attacking moves, firstly on a solo pad and then in combination:

Hammerfist, looping left and hook

This was followed by kata warm down

MFirst phone ran out of charge after 40 minutes, lost five minutes in swapping phone over to back up,  Beginning to realise i=using zoom comes at a price.

 Another session today ro off to bed.  Please stay safe :!

Morning kata

Back in the Saddle

This was the first time I had ever done an online lesson live.  I've worked from video, but never live with feedback.  My son had done one lesson previously so had done a dry run.  We were going to do the lesson outside using my tablet, but although I had downloaded everything it wouldn't connect.  The dangers of not being able to do a dry run first 😣😣.

Fortunately, we were able to use my son's phone but missed the warm up.

We started off with Kata, I did Naihanchi Shodan and Nidan, my son went up to Pinan Shodan,  This was both on call and performance for each Kata

This was followed by Kihon gata 1 through to 5

1. Jab, back hand punch with twist, mai geri
2. Mai geri, jab, backhand punch with twist
3. Jab, back hand punch with twist, step up, front leg mawashi geri      
4. Step up,front leg mawashi geri, jab, backhand punch with twist  
5. Right mawashi geri, land in front, left mawashi geri,  jab, backhand punch with twist      

After that came solo pad work with spot mitts, individual techniques of head butt, punch across, elbow strikes, knee strikes alternate sides, followed by a combination on right side of head butt, punch across, elbow strike and knee strike.

This was the done as a simple exercise work out: 1 element, burpee, 2 elements, burpee, 3 elements, burpee, 4 elements burpee.

After that we did the first few elements of the Quadrant drill (4 limbs, 4 directions) in combinations:
Jab, backhand punch, left hook
Hammerfist, overhand left, right hook
backslap, elbow, left uppercut, right uppercut (to ribs)

Finally it was kata to warm down, with Naihanchi Shodan.

A fun lesson, in a format am sure to become used to ☺☺☺.  Below is a revision video of the lesson I did today

Back in the Saddle revision