I tried to do @da_rulk’s advanced #workout on @centrfit. It’s comprised of #bodyweight movements with 30 seconds of rest between each cluster. It was only a little more than 12 minutes total time but I couldn’t do it with good form without adding more rest between each cluster. Brutal, and exactly what I would expect from Rulk. Also not a good idea to do on blacktop with bare hands. 😂 Day by day 🤙🏽 #police #RFT #fitness #rubbahslippah #workout #trainweeklyorfightweakly #aiea #oahugrown #oldman

Appropriate 🎵’s road tripping with the outstanding company of my women💙. Almost home! 🤙🏽

The belt and vest greatly limit torso flexion, and the extra weight of my kit (20lbs /9kgs) really adds up towards the end. Rolling with boots on is also different from being barefoot because of the limited ankle flexion and the treads getting stuck on loose clothing. Also good to know all the stuff that will likely fall out of my pockets. I like to keep the back of my belt clear just in case I fall or end up on my back. I’m very lucky to have guys like Nate and Alex to help me learn and pressure test stuff.

Every department is different, and I’m lucky to work for one that provides more on duty training opportunities than most places, but it’s still not enough. It’s unfortunate that we have to seek out training on our own to be proficient at being able to control someone and protect ourselves, and we are working on providing more opportunities to get after it is n the clock. With only a finite amount of time, what do you focus on? Control from the top? Survival from the bottom? How can we be expected to be proficient at anything without having adequate time to practice? It’s on us individually to get better and that is definitely not ideal. Ironically, removing or reallocating funding will result in even less training time which will increase the likelihood of injuries to officers and people in the community.

When I make a bunch of mistakes in these sessions I try to be grateful because I get a chance to fix them before it really matters. #police #selfdefense #jiujitsu #graciesurvivaltactics #outreach #aloha #makeadifference #trainweeklyorfightweakly #aiea #oahugrown

I always enjoy looking at @tmacsinc account for creative #workouts, tactical tips, and other #basicdudestuff. And while I generally agree that most people can’t boogie with Islander footwear, there are always exceptions 😂🩴🤙🏽 #fitness #rubbahslippahs #AlwaysCan #trainweeklyorfightweakly #aiea #oahugrown

If you ever wanted to, but never knew how, Sarael breaks down the fundamentals to beginning your #beatbox journey. 🇺🇸🤙🏽 #bellevue #police #outreach #aloha #makeadifference #bootsandcats #AlwaysCan #aiea #oahugrown

We often call upon humor to bring us through difficult times. For that, my go-to is my friend, coworker and fellow Kama’āina @larryperreira. 😂🤙🏽 #tbt #police #fitness #wallsit #waipahu #aiea #oahugrown

If everything always goes according to plan in training, then the training is too easy. We naturally want to succeed all the time, be right all the time, but stuff goes sideways in real life. Make the mistakes in training when it doesn’t matter. See what is possible and what is not. Assess, try to fix, and then try again. That’s all we can really do to prepare. Of course none of this is possible without good people like Alex, Nate, Nathan and everyone else I’m lucky enough to have help from.🥋🚔🤙🏽 #police #sefdefense #graciesurvivaltactics #jiujitsu #outreach #aloha #makeadifference #aiea #oahugrown #trainweeklyorfightweakly

As I exit my mid 40’s and hoping to train until I’m a grandpa one day, this mindset resonates with me even more. Mahalo @renergracie 🙏🏽🥋🤙🏽 #jiujitsu #tbt

Yesterday over the course of an hour, there was a carjacking, hit and run, foot pursuit, felony eluding, reckless driving, & another foot pursuit. 2 separate unrelated incidents with two suspects in custody thanks to some incredible police work by my coworkers.

Before all of that craziness started however, I had the pleasure of connecting with almost 80 students from an elementary school in #Tennessee! I got to read a short story to them and we talked about how we are not that different. Watch the end… My cup was refilled. 💙🤙🏽 #police #outreach #aloha #makeadifference #aiea #oahugrown #AlwaysCan #WeAreAllOne 🇺🇸

Some of the most challenging #bodyweight sequences I’ve ever done have come from @da_rulk and his #RFT program. He shared parts of a sequence he put @criscyborg and @iamkenjonbarner through and I tried my best to copy with a plate carrier, which is a few pound lighter than my whole work kit. This was set 9 of 10. Very difficult, but #AlwaysCan. 🤙🏽 #police #oldman #fitness #trainweeklyorfightweakly #aiea #oahugrown

I got to work on some top control and some transitions at the station thanks to Nathan, a student at UW who is interested in a career in #lawenforcement.

The belt and vest really limit torso flexion, and the extra weight (20lbs /9kgs) really adds up towards the end. Rolling with boots on is also different from being barefoot because of the limited ankle flexion and the treads getting stuck on loose clothing. As stated before, I like to keep the back of my belt clear just in case I fall or end up on my back. Day by day🥋🤙🏽 #police #selfdefense #jiujitsu #graciesurvivaltactics #outreach #aloha #makeadifference #recruiting #trainweeklyorfightweakly #aiea #oahugrown

The @gripedotrainer is a grip strengthening training tool that I have been messing around with. I attached it to a cable station and (with a relatively light weight) also worked torso rotation pulling at different angles with and workout footwork on both sides. In this configuration I really feel the fatigue jn the thenar (thumb) muscles. Seems like it would be a great training tool to supplement to any activity requiring #gripstrength. Lots of creative grip strengthening exercises on their site and all of them look very difficult. 🙏🏽🤙🏽 #police #oldman #fitness #jiujitsu #trainweeklyorfightweakly #aiea #oahugrown

Great coaching from @mjracle23 and moral support from her mom Tameek. “Just freestyle at the end.” Me: 😬
My dance moves are made for radio 😂🤙🏽
#daswhyhard #outreach #aloha #makeanykine #aiea #oahugrown

The primary benefit to wearing an exterior vest is that it reduces lower back pain by ergonomically distributing all the weight of the gear. It also provides space for officers to carry more stuff like narcan, med kits and provides the ability to use the carrier as a grip to potentially pull an injured officer. A very small drawback is the control that can be potentially obtained by someone (particular a bigger / stronger person) who gets a completely encircled grip on the vest. Similar to when you grab a jiu-jitsu belt, when your fingers can go all the way around, traditional gi grip breaking techniques are ineffective. These specific techniques are from @clu7ch79 and the DT cadre at the @kcsheriff. While the individual actions and responses may vary, the same underlying principles are the same. If the grip cannot be broken, disrupt the balance of the subject, initiate a takedown, and once grounded, use the ground to break the grip(s) by rotating from the top position. Huge mahalo to Nathan for letting me work on this. I don’t use the external vest but about half of my coworkers do, and while the likelihood of an unbreakable grip occurring is very low, it is good to know what that feels like beforehand. It’s also super cool to see how the art can help us stay safe. Day by day.🥋🚔🤙🏽 #police #selfdefense #jiujitsu #alavanca #outreach #aloha #makeadifference #trainweeklyorfightweakly #fitness #aiea #oahugrown 🎵@jeffkaale