Five floors, four flights, three reps, two days.

Posted Wed Jul 26, 2006, 00:02 AM by Tracy

It all adds up to one sore Magpie.

I haven’t run stairs since my brown-black test, three months ago. It’s about time I got back to cross-training. It’s a great way to break up an otherwise sedentary day.

As I ran the stairs up and trotted down, I thought about the black belt test and what it would be like to spar with the black belts. I always feel like I’m getting run over. That’s one thing that sets a black belt apart from an underbelt.

So much to work on to reach that next rank.


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About Mo Duk Pai

Mo Duk Pai kung fu is a modern American eclectic system of martial arts, combining hard- and soft-style techniques Mo Duk Pai, which translates to “Martial Ethical Way”, was founded by Professor Frederick D. King. For more information, to see photos or inquire about training, visit the Mo Duk Pai web site, which I also maintain. I have been training since 1996 and currently hold the rank of brown-black sash.


Sifu (pr. see-foo [Cantonese] or shur-foo [Mandarin]) is a Chinese term for Teacher. It also carries the connotation of Father (teacher-father), referring to a tradition of teaching martial arts within the family, as well as being a title of respect. In America the title sifu is given to both men and women. In Mo Duk Pai the title is awarded to 2nd degree black belts at their teacher’s discretion.


Qigong (pr. chee-gung) is the practice of Chinese exercises incorporating movement and posture, breathing and visualization. Qigong exercises focus on maintaining health by energizing and balancing one’s qi, or energy.