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Sihing Anthony

Table of Contents
IT IS TIME! ...................................................................................................................................................................... 1 DEDICATED TO SHAOLIN FUKIEN (FUJIAN) TEMPLE...................................................................................... 2 L3 FOCUS - STATURE & POSTURE........................................................................................................................... 6 3 AS .................................................................................................................................................................................. 9 LIFE BALANCE ............................................................................................................................................................ 10 TAO DE CHING ............................................................................................................................................................ 17 3RD LEARNING GUIDE - CHUNKING LARGE TASKS ....................................................................................... 18 LEVEL 3 VITAL POINTS, HEAD............................................................................................................................... 19 HOW DO WE KNOW THAT WE GET BETTER?................................................................................................... 21 KNOWING AND GUESSING ...................................................................................................................................... 23 WHITE SASH CURRICULUM.................................................................................................................................... 24 KNOWLEDGE PAGE ................................................................................................................................................... 26 YELLOW SASH CURRICULUM................................................................................................................................ 27 KNOWLEDGE PAGE ................................................................................................................................................... 29 ATTENDANCE RECORD............................................................................................................................................ 30

Established June 1994

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Copyright Master Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

It is time!
First, congratulations on passing to this level and achieving Yellow Sash! It is time you start on slightly more advanced kung fu and learn to see a bigger picture.

We will cover a few very important concepts in this workbook including the need for a good Posture through Foundation and Balance work.

Seeing the big picture, you need to continue working on all of that which you have learned before and make it work for you. Continue training in a very safe way and continue to use your breath to enhance you health and chi.

These workbooks have some very powerful and interesting information in them. Some of this is innovative like the principle of Life Balance. Other points are founded on thousands of years of research, trial and error and not only from China and Shaolin. We need to remember that the foundation of our style is Active Yoga and that what many call Shaolin Kung Fu is really a way of life and health incorporating much, much more than just a fighting style.

Yet we do incorporate a style of self-defence in our training. It is practical to do so and allows for a lot of fun and games. But in focusing on the two different styles of sparring remember that they are only a small part of what in essence is Kung Fu, Tai Chi, Yoga, Meditation, Relaxation, Breath Development . . . . and the search for Health and Enlightenment!

Remember, this is a Shaolin Kung Fu Workbook and there is more to it than a one-off reading will discover. We have had very advanced students going back over their old workbooks and having aha experiences. What will it take you to have an aha moment?

Sijo Robert Z Last updated 21/06/2011 Page - 1 Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Dedicated to Shaolin Fukien (Fujian) Temple


In the time before Shanghai, Fukien was a major port connecting China with Taiwan, Korea and Japan. Although many history books speak about Shanghai, Canton and Peking (Beijing) is was the province of Fukien that was one of the main centres of trade and commerce earlier in Chinese History. Fujian's history extends well back before the dawn of Chinese civilization and was also a major population centre with many citys. A Shaolin controversy about the 2nd temple together with some facts recently unearth (literarily) finally solve the mystery of the elusive 2nd Shaolin Temple! Although Fukien was long accepted as Shaolins 2nd Temple, conflicting information about the temple has made it a well argued over topic. Lets look at some facts and history from the time of the inclusion of the temple into the Shaolin order and why the Shaolin may have seen the need for a 2nd temple!

Pirate incursions in Fukien Province are still an issue to this day. A record dated from the time of the 7th Century recorded that Pirate problems threatened stability and prosperity in Southern China and the new dynasty needed help. The Emperor's request Shaolin for help. As there was a very good relation ship between the Tang Emperor, he was reputedly saved before he was the Emperor by the 13 Shaolin Brass Cudgel Monks.

Shaolin sent three of these fighting monks, Dao Guang, Seng Man and Seng Feng, together with 500 warrior monks to help solve the problem. Together with the Tang soldiers over a period of time, the Shaolin were able to reverse the trend and if not eradicate the Pirates, push them back and greatly reduce their influence in the ports and centres of commerce. To thank the Monks and give them a place to stay an existing Buddhist Temple was offered. This was then referred to as Shaolin Fukien Temple. Records show that the temple had only been (at that time) built some 100 years earlier in 650 CE and this could only be one temple, the temple in Putian! Last updated 21/06/2011 Page - 2 Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Guangzhou Temple in Putian would have been the first Fukien Shaolin Temple. Located at the foot of Fenghuang (Phoenix) Mountain, about two miles to the south of Putian City in Fujian Province. It was built in the Southern Dynasties (420-589) and became well known in the Tang Dynasty (618907) because of the Shaolin Monks Living there. Yet, for some reason, Shaolin Monks did not stay in this temple moved to another temple.

Construction of a new Temple for Shaolin started around 874-8 AD still during the Tang dynasty. It seems that there may have been other Shaolin temples including one in Guangdong and another in Hebei, but Ive as yet been unable to find more material on these.

Yet, traces of Shaolin Buddhism were also found in Guangzhou & Fukien which leads us to suggest that although there was Shaolin presence in Fukien, it was not located in just one temple. And this is where the Southern Shaolin Temple history becomes a bit more difficult than the other temples!

In addition to this, there was evidence found in the Fukien Temple of Shaolin life and activity including a sign (that is usually above the main entry) with the Characters of Shaolin! Even the Chinese National Cultural Relics Bureau acknowledged this as a temple used by Shaolin most probably in the 12th, 15th and 16th Century!

Considering this, trying to determine which major influence the Fukien temple had on martial art based on temple history us futile. It may be better to work the other way around. What styles do we know that refer their origins and major influence to the Fukien Province. For this we look a Japan, Korea and other areas located reasonably close to Fukien.

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

One of the best know styles that strongly and repeatedly links its heritage and greatest influence to Fukien Shaolin is Okinawan Karate, most specifically White Crane Style called Shorin-Ryu which translates Shaolin Style. We know this style to be based on strong stances, quick footwork and powerful punches.

Then there is the Fujian White Crane Boxing, suggested to have been originated by the Daughter of a Kung Fu master who could never win against her fathers students. The one day whilst trying to shoo cranes from a building she noticed how these kept evading here with little effort. She observed this and made it into the Fujian White Crane Style. The characteristics of this style are deep-rooted stances, intricate hand techniques and fighting mostly at close range.

(Sijos note - Both Black and White have been used to represent Deadly Techniques; much in the same way as the Chinese Element Metal is represented both as White & Black and also means Killing and Death)

Hwa Rang Do, the original Korean Martial Art has been taught by Buddhist Monks for several hundred years. Its origins are most certainly Korean yet, there is only one Buddhist order that taught martial arts as past of their development. And to round it off; Some styles of Wing Chung (Ving Tsun, Weng Chung) are also reminiscent of Fukien Crane, especially the White Crane Weng Chun (Yong Chun).

And of course the Hong Kong White Crane. Although here some say that the major influences are from Tibet, which can be possible. But Fukien is around the corner from Hong Kong and is famous for its White Crane Kung Fu.

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

But, we are not looking at proving Shaolin Influence of the Oriental world, we are just looking to speculate what influence the Fukien temples had on Shaolin Martial Art techniques and principles and how it was influenced. Although a complex subject we can make some assertions.

Fukien Shaolin Kung Fu would have combined low resting stances and rapid moving high stances (as Wing Chung and Crane Styles). As we have covered low and strong stances in the Kwantung level we will focus on the high and quick moving high stances with quick sideways and complex patterned movements. Most of the afore mentioned styles depend on a Strong low striking fist and a rapid high striking fist. Avoiding, evading and redirecting is proffered to blocking, stopping or primitive action. Finally, less visible, but the cranes wings, another name for elbows would be another learning for this level as to close quarter action!

For this level focus on your Core Strength, Low Stance, Posture, Balance and Bone Strength. Although not part of the required curriculum, you may want to look at the Shaolin Elbow Routine. Stepping is low and no longer back and fourth by diagonally (X) sideways back and forward like and X.

Although you will learn the High Stances and rapid foot movement, you still need to be able to drop into a low Stance Horse and be a rock! Punches will be quick and flicking supported by the Strong Arrow and Moon punching from the previous levels.

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

L3 Focus - Stature & Posture


No matter who you are, what job or profession you have, what your position in life and family may be; the way you carry your body gives an impression and influences your chances for success. This influences your whole life on many levels, in many ways! So lets look at what gives you that erect, upright and powerful stature, the Spine!

Some people habitually adopt poor spinal alignment throughout their various postures. This can predispose the spine to injury and pain, even in early years.
There are three natural curves to your spine. It is important that you maintain these curves habitually, always and especially when preparing for Animal Kung Fu.

There are two major body positions we need to look at and consider the needs of our spine;
1. Horizontal (lying down, sleeping) 2. Vertical (standing, sitting, moving)

The Skeleton is the super structure supporting everything else. If the structure is

When sleeping
It is best to sleep in various positions, as it is natural for us to

damaged, the body is prone to injury.

do. If we stay in one position for too long we put pressure on the skin creating an ulcer. The firmness of our bed, or the lack thereof, influences the quality of our sleep and our spine.

If the bed is too hard an automatic mechanism that prevents these pressure ulcers will make us move often during the night and thus have less rest; unless we get used to it and our body toughens.

Conversely, if the bed is too soft three adverse effects come together;

1. It is difficult to turn and you may do it less than required. 2. The heaviest part of your body, the mid section will indent into the bed and cause an unnatural curvature of the spine whilst sleeping. 3. It may be too difficult to sleep in any other position and you will remain on your back for the whole night. Apart from creating ulceration all your blood will drain from the front part of your body and settle on the back around the pressure points!

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Considering that we spend around 30% of our lives in bed (for one reason and another) it is best to invest in a very good mattress and bed.

Sibok and I are not bed specialists and cannot speak with authority. Sibok is a Director of Nursing Training & Development; from this experience with older people she recommends a water bed. It has several advantages if maintained properly and filled to the correct firmness, including that it reduces skin ulcerations by increasing the size of the surface that is in contact with the matters, therefore decreasing the amount of pressure per area of skin.
Reproduction of early 18th-century chintz bedspread and hangings from India; in the Victoria and Albert Museum, London.

As mentioned, this is not a medical or professional opinion, just a personal and experience opinion. Just consider that sleeping is very important part of

your life (refer to workbook 2, to Yellow Sash, Life Balance, Sleep, Rest & Relaxation). It may be worthwhile investigating your needs and experimenting with your sleeping patterns now.
In China, a bed in the form of a complete little house, with an anteroom in the form of a veranda, was placed in the middle of the room.
Reference Encyclopaedia Britannica

The spine fulfils three important functions, 1. support 2. protection 3. motion


Great Bed of Ware, carved, inlaid, and painted wood, English, late 16th century; in the Victoria and Albert Museum, London.

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

When in a vertical position


When we are not asleep, we spend most of our time either sitting or standing. Let us first look at the sitting position. To the right is the ideal sitting position. Clearly shown is the double S shape of the spine. There is really no other way to sit for any length of time and it would be of greatest benefit to you to get used to this way. Occasional lapses may be OK if they do not become a habit. We could discuss if this feels natural or not and many other aspects but it is not worth it. There have been many studies with posture and sitting as their focus. None that I was able to find disagree with this being the best possible sitting position!

Get used to it, sit this way and move on in life. The sitting posture to the left compresses both the abdomen and chest. This will affect the curvature of your spine adversely especially if this becomes a habit. In addition, this will also reduce the amount of space your lungs have and therefore reduce oxygen intake, healing, blood and ultimately your brain. It can also slow digestion and may cause stomach problems. Finally, it also compresses the rib cage which will lead to shallower breathing, less oxygen intake . . . which will lead to your feeling tired and sleepy. The sitting posture to the left only affects your shoulders. But there is an insidious hidden side effect. Once you make this a habit, it can push you cervical vertebrae out of position. Dagmar had this unknowingly and it caused her to have frequent migraines. After 1 years of Chiro and Physio all is well and her migraines are gone as is this sitting position! Also, this may effect the lungs as the lung meridians runs through the shoulder points leading to breathing problems! As a Liang-I Student you will know the natural stance well! This is the best possible position for you when standing! Just to recap, in case we forgot anything; review your Grey Tip Workbook.

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

3 As
Self-protection is the term used to describe a holistic attitude to self-defence. The three A's are a systematic approach to this.

1 - Awareness (Spirit)
The major key to any safety is awareness. This applies specifically to self-protection and Liang-I Kung Fu. Whenever you enter a room or area, be Aware. You may be walking into a dangerous situation or about to step onto a street. Whatever you do, train yourself to go about life consciously and aware! Look Listen & Feel

2 - Avoidance (Mind)
OK, you stuffed it; you were not aware that the pub you just entered is known for violence. What now, back out, retreat? If possible yes, but often it is too late. Now you practice Avoidance. Look around, locate the danger spots, and identify the safest way out. Avoid any possible conflict situations or areas. Find a safe exit Find a path to it Choose your timing

3 - Assertiveness/Action (Body)
You were not aware and could not avoid a dangerous situation, what now? Now you need to be Assertive! Without being violent, you need to strike a balance of non-aggressive assertiveness and possible smart avoidance. You need to be aware of the situation and possibilities. Try and negotiate your way out of the situation if possible, if not, don't hesitate. Choose your timing Choose your action Ensure your safety

The 5 levels of safe physical self defence.

Bluff Strike Hurt Harm Break

before before before before before

striking hurting harming breaking knocking out

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Life Balance
(Another form of Balance) We live in an information age and we are inundated with information sometimes relevant, sometimes not, often we feel that the information presented may be good, but we dont know where to store it or how to use it. People like Stephen R Covey, author of the Book The Seven Habits of Highly Successful People amongst many others, presented a tool with which you may be able to define what is important to you.

Edward DeBono, author of Lateral Thinking, Six Thinking Hats and many other mind and thinking related books focused on better, different and more efficient ways of using your mind, as does Anthony Robbins who challenges you to use Your Mind Powers. All of this is excellent information and these are superb ways of improving your life! But where to start, and with what because;

We dont know - what we dont know, and not everything we dont know we want to know. So the question is: How do we define what we want to know from the stuff that we dont know?

Peter Senge, author of the book The 5th Principle looks a bit further and suggests that a systematic approach is required in all things. He also notes that many problems or inadequacies stem from the point of view that everyone only sees it from their point of view without seeing the bigger inter-related picture. This is the first clue!

Steven Covey followed up his book on Seven Habits of Highly Successful People by expanding the First Things First (3rd habit) concept. He speculates that before we engage on planning anything, we should look at what is most important in our lives, what really motivates. This is the second clue. Steven also suggests that you need to Review and Renew and live a Principle Centered life, where we define what is important and necessary, and define guiding principles for ourselves and follow them. This is all good stuff and starts making a picture!

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Anthony Robbins on the other hand, suggests that you should improve your Brain Powers, see more clearly and increase your thinking, reasoning, retention, comprehension, etc. abilities. This is important. You will impede your progress on defining your first thing first and seeing your bigger picture if your mind isnt up to it. This gives us a whole host of clues!

Edward DeBono has written some good and some controversial material. In each, I believe, there is an underlying message which is Start young and develop good habits. Look at everything important from many angles. Expect from yourself the unusual. Incorporate not only the logical, but also the emotional and creative. More good stuff.

Charles Kovess, author of the book Passionate People Produce, although focused on using your passion for achievement, also touches on the Meaning of Life. This is powerful.

If we now include the well-known facts about physical health and authors like Deepak Chopra (Unconditional Life), we see a wider, maybe more complete picture of our life and our needs. If we sort through all the
Charles Kovess: The Passionate man

information, we come to see the three aspects Life Balance manifest; the body, mind and spirit!

The Body
The body is the vehicle, the container and the material aspect of our beings. We do a lot to our bodies in the way of abuse and misuse. In past times this was excusable, as knowledge was hard to come by, and often a controlled resource. Today there is only one reason that may inhibit you looking after yourself and your body, and that is Lack of Appreciation.

There is a story of a man, who for the third time in his life is getting married. Nothing very unusual about this except that he was 107 years old and his wife was 56 years old.

This person lost his first wife at the age of 82. At the age of 89 he had made his first million dollars. He was interviewed at his book launch and asked various questions including how he came to make money so late in his life. He answered, "When my wife died I got bored and started looking at things to do". One thing led to another and here we are. Around his 96th birthday he was interviewed a second time on the launch of his second book.

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Now at the age of 107 he was marrying for the third time, his second wife had passed away 2 years ago, and was asked if he had any regrets in his life. He answered, none, except one; Had he known that he was going to live this long, he would have taken better care of his body!

Bang! This is a startling revelation. We think about having enough money to retire and we base a lot of our efforts, especially in later years, into acquiring material wealth. Yet often many of us get there only to die a few years later. Upon reflection of this, some questions are raised:

Will you be able to enjoy and use your retirement (even your life if you continue to neglect your physical well being)? Have you planned out your life and incorporated all the material well being, but little or no thought for your physical independence and health? Will there be meaning in your life once you do not need to work to survive? Will you have a reason for living?

And that is the key, your attitude, Your Persona.

I developed a saying in regards to this when I was touring around Australia keynote speaking on the Life Balance; Sometimes you have to WANT to do what has to be done. You need to have that attitude that no matter what (excluding extreme exceptions) you will always find time for your health and fitness, exercise and stretching! This needs to be a conscious, well thought through decision on your part!

Having said that, the fact that you are training with us and reading this shows that you are aware of this on some level. You are investing your resources into Kung Fu training, the best all around physical training and the best all around development when we talk about mental and spiritual health!

Another key is also time & money, but more to that later in the workbook!

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Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

The Mind
Use it or lose it. It is that simple. Research also has shown that we reach our mental peak at around 55 to 59 years of age! We then can maintain this mental peak through exercise, mental exercise!

I have often heard that we only use 10% to 15% of our brain capacity. Now if I were to say that you only use 15% of your earning potential, or that you only earn 15% as much as someone else doing your job, you would (most likely) immediately start jumping up and down or at least looking at what you can do about it. Well we have been told that we only use 15% of our brain, what are you going to do about it?

Anthony Robins, amongst many others comes to mind. Mega Memory and Mind Powers are just some of the books, tapes and videos that he has produced. Exploring the potential of your mind would seem like a very important focus. But why should you?

On a seminar that I attended about Being More Effective, one of the subjects was reading speed and comprehension. We were given 5 pages to read and the time we needed to read them was noted. I was timed at 1,200 words a minute, most others at 400 to 500 words a minute, comprehension and retention was equivalent. This surprised me!

Here I was with top managers and executives who needed to digest large amounts of information in the Age of Information and we were told that grade 7 students also read at 400 to 500 words per minute. Further, from this point onwards in our life we do not really improve our reading speed significantly.

We were then asked to speculate about possible reading speeds, suggestion from 1000 to 4000 words a minute (w/m) were given and some even laughed at the 4000 w/m suggestion. We were really surprised (and somewhat doubtful) when the course leader told us that speeds of 50,000 (fifty thousand) w/m were achievable with practice. In the next 2 hours we were subject to some simple but unusual reading exercises, at the end of which we were asked to participate in a retention and comprehension exam.

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Shaolin Academy

L3 Yellow Sash Fukien Temple

Everyone scored an average of 5% better on their retention and comprehension scores, and with the exception of 2 people (from some 50), everyone was well above 1500 words a minute. Thats a 300% increase in only 2 hours. And the facilitator stated that through practice you would maintain and even increase this speed. Obvious isnt it:

The Spirit
The Spirit; can it be touched, seen, felt, experienced or sold? In a time of strong Stone Logic thinking (Edward DeBono, Water & Stone Logic) it is difficult to understand what the Spirit is. With questions like this we may choose to refer to a dictionary or encyclopedia. Dictionary definition:

The principle of conscious life, originally identified with breath; the vital principle of man (and woman) animating the body and mediating between body and soul.

Encyclopaedia definition:
1. Any of a number of alcoholic beverages produced by distillation (ok, this is not the one we want.)

2. The Holy Spirit of God becomes one of the most elusive and difficult themes in Christian theology, because it refers to one of the three Persons in the Godhead but does not evoke concrete images the way "Father", "Creator", "Son" or "Redeemer" do. Reference to the Holy Spirit includes the true creative element in the life of the church. It works in an apparently contradictory sense: by virtue of its authority, the Holy Spirit establishes law and breaks law . .

Sijos definition: In essence, the same as the dictionary explanation plus; the spirit is the part of us that is us. It is who we really are, what we are and what we can be. The spirit manifests itself in the physical world using the mind as a link, and the body as a vessel and mechanics.
(I

do not say that my explanation is more or less valid then any other, it is just my view
and the following is based around this.)

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Shaolin Academy

L3 Yellow Sash Fukien Temple

So what is the spirit?


More than half the human race believes in one religion or another. Most of these speak of a soul, chi, spirit or incorporeal aspect of each human. This seems like a strong argument for a spiritual aspect. There are people who say they can see the spiritual aura of humans, with all their various shapes and colours. This is sometimes thought to be a semi-visible manifestation of our spirit.

Have you ever met someone and instantly felt a kinship or even apprehension without ever before having known the person, or had time to think about him or her?

There are Yogi, Spiritual, and day to day people who say they have had out of body experiences, where they were able to leave their bodies and travel anywhere they

Spirit

wished! I believe that these are enough to at least suggest that we have a spirit.

What

does

your

feeling

tell

you,

and

what

logical

Body

advantage/disadvantage is there to think that there is or

Mind

isnt a spiritual self? I have answered this for myself and firmly believe that I have a spirit.

Resources (Time & Money)


Time is money, I have no time, Time is slipping past, Time Management. . . It would seem that Time and money are closely linked together. But there seems to be something missing, a factor, something that translates a given amount of time into a given amount of money, an hourly rate. Why do some people earn a lot of money and some less money, working the same hours and even with the same educational levels?

Attitude/Persona!
It is that which influences our view of what is enough time, money or even knowledge! Money (material wealth), Time (the ability to use it) and personal Attributes (our perceptions, needs, beliefs, wants, etc). It would seem that there is a clear relationship between these three and therefore there would be a balance. Last updated 21/06/2011 Page - 15 Copyright Sijo Robert Z

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Putting it together
How does this all work together? How are these parts inter-related? Is there is a link between these five distinct aspects?

We exist physically (the body). It is the vehicle for our mind and thoughts. It is the anchor and link to the physical world. It is that which allows us to have presence in this world. The spirit is our life energy, our being, our true self. It is that which gives us life and meaning. The mind is the link, being both physical (the actual brain) and metaphysical (the function and possibilities). It is that which brings inanimate matter and spirit together and allows the two to work together, be one for the duration of existence, to be life. A certain amount of resources (Time & Money) we need to survive and live. How much we need depends on our Persona.

Summary
Oriental people often spoke of the principle of Liang-I, the two ancient, ever opposing and complimenting forces, commonly represented by the black and white symbol of Yin and Yang. They say that from these two come the three;

Heaven, Earth & Man (Woman, Life)

"This above all: to thine own


From the three come the five; Animals Elements Seasons Flavors Aspects of Life Balance?

self be true, And it must follow, as the night the day, Thou canst not then be false to any man."

From the 5 came the 8 (Tri-grams) and from these came the 10,000 (everything else).

So what do you believe?

Master Robert Z Last updated 21/06/2011 Page - 16 Copyright Sijo Robert Z

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Tao De Ching
The Way
The Way that can be experienced is not true; The world that can be constructed is not true.

The Way manifests all that happens and may happen; The world represents all that exists and may exist.

To experience without intention is to sense the world; To experience with intention is to anticipate the world.

These two experiences are indistinguishable; Their construction differs but their effect is the same.

Beyond the gate of experience flows the Way, Which is ever greater and more subtle than the world.

- Lao Tze

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Shaolin Academy

L3 Yellow Sash Fukien Temple

3rd Learning Guide - Chunking Large Tasks


The fourth guide to learning efficiently is called "Chunking" and works well with the first principle of One Thing at a Time.

No matter what type of information you have to process, learn or assimilate, if it is a large amount, it's best chunked down. This is a well-practiced habit of good writers and presenters of information. A good writer will divide their book into chapters, paragraphs and sentences. They will try and have one statement per sentence, one thought per paragraph and one subject per chapter.

A good presenter will finish a part of their presentation by opening to questions, recapping the subject or some other distinct way of allowing the audience time to digest.

This is also a good way to learn. Lets take the form youve learned most recently. It has 8 frames (1 for each direction) with each frame having a series of sets. Each set has a number of techniques and each technique is comprised of a number of details. That could be around 1,000 separate parts. Yet you learned this in an astonishingly short time. How? By not trying to do the whole form in one go but by building it up, detail by detail, technique by technique, by set and frame. Of course, once you have learned the form you focus on individual aspects to perfect. Choosing the weakest item, technique, set or frame and working on it until it is no longer the weakest! You would chunk down the process of perfection just as you chunk down the process of learning.

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Shaolin Academy

L3 Yellow Sash Fukien Temple

Level 3 Vital Points, Head


We have had a look at the Shaolin Points and the two Shoulder joints. Now have a closer look at the head and look at the 10 head points to protect and attack.

The skull protects the most vital human organ as defined by the body (for it is the last to be shut down in an emergency). It is also a very tough part of the body though it has some obvious and not so obvious points that need to be protected.

Eyes (points 1 & 2)


The eyes dominate our sensing organs. On a day-to-day basis we rely on our eyes far more than all the other senses combined. The eyes are vital to us and their protection is paramount. Also, should you need to attack these points as in the Spider Finger Technique, never use the fingernails, just the finger tips/pads.

Ears (points 3 & 4)


The ears are a key sensing organ; we rely on our ears for hearing and for balance. We must protect our ears in the same way we would protect our eyes, very attentively! Attacking the ears can cause lifelong damage; for example a backhand strike to the ear could rupture the eardrum. This type of attack should be avoided.

Nose & Moustache (point 5)


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L3 Yellow Sash Fukien Temple

It is actually the spot between the teeth and the skull. When hit with the Panther or Dragon punch that causes greatest amounts of pain. Attacking this point is not really dangerous but very effective.

Temples (points 6 & 7)


Either side of the head just above the eye line are another two vital points, the temples. These are two very vital points. Strikes such as the Phoenix Eye, Cranes Beak or Mantis strike will cause a lot of damage and possible complications!

Under Ear Lobes (points 8 & 9)


As you could see from the picture on the previous page, there are a lot of nerve endings directly under the ear. If you feel the spot you will see that it is softer and indented. These are the final points to protect. These could be attacked with a Dragon Thumb, Mantis Fingers, Scorpion Finger or Phoenix Eye Fist from the side.

Crown (point 10)


Directly on top of the head, the flat part that often loses its hair soonest is considered a Dim Mak point. Attacking this point can also cause a great amount of damage, more than we are prepared to cause under most circumstances. It is the point where several of the skulls plates come together.

Under normal circumstances, unless we are attacked from behind, this point is well protected and hidden; except if you are a ducker & weaver. Then this could be a problem! Stick to the standard, 45 degree horse stance with the standard Fighting Stance guard!
(pictures taken from the Encyclopaedia Britannica)

Last updated 21/06/2011

Page - 20

Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

How do we know that we get better?


We can assume that we improve; we can feel it and see some obvious signs. But there is nothing as clear as a set of clear measurements. Again, it is time to make a Time Capsule a Snap Shot of where we are in our Kung Fu. Choose a month and during this month, complete all the details; before class, after class at home. . . wherever!

Physical Details

Date Today ________

My Age ___________ years My Height____________cm My Body Weight ____________ kg

Chest Size ___________________ cm Tummy _____________ cm Hips _______________cm

left Upper Arm _______________ cm Lower Arm __________ cm Fist________________cm

right Upper Arm ______________ cm Lower Arm __________ cm Fist________________cm

left Quad ____________________ cm Calf ________________ cm Ankle ______________cm

right Quad ___________________ cm Calf ________________ cm Ankle ______________cm

Strength

(Amount total)

Push Ups _________________ Sit-ups ____________________ Squats __________________ (Distance in cm) High Jump ____________ cm Long Jump ______________ cm Hop-Step-Jump _________cm

Stretch

(measured in Hands & Fingers)


right bend ________

Sitting-Leg Split against wall ____________ left bend _______________


Hands & fingers from crotch to wall

both hands either side of leg - distance to foot (+/-)

Hands up & down spine - left up ___________________cm Right-up ___________________cm

Last updated 21/06/2011

Page - 21

Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Speed/Coordination

(how many in one minute)

100 Straight Punches _____________ 100 Front Kicks__________ 100 OBlocks __________

Stature

(completed by Instructor)

Ideal Horse Stance Head ..................................................... tilt L5 - 4 - 3 - 2 - 1 - 0 - 1 - 2 - 3 - 4 - 5R Body ................................................... lean L5 - 4 - 3 - 2 - 1 - 0 - 1 - 2 - 3 - 4 - 5R Hips .................................................... lean L5 - 4 - 3 - 2 - 1 - 0 - 1 - 2 - 3 - 4 - 5R Left Leg .......................................... inward L5 - 4 - 3 - 2 - 1 - 0 - 1 - 2 - 3 - 4 - 5R Right Leg .........................................inward L5 - 4 - 3 - 2 - 1 - 0 - 1 - 2 - 3 - 4 - 5R Stance Height .................................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Stamina

(how many seconds)

Ideal Stance Horse, Golden Buddha________________ sec Shadow Sparring_____________sec

Hand Stand Against Wall ________________________ sec Lower Push Up Position _______sec

Beats Per Minute _________________BPM

Notes, items you wish to focus on/achieve


1 _____________________________________________________________________________

2 _____________________________________________________________________________

3 _____________________________________________________________________________

4 _____________________________________________________________________________

5 _____________________________________________________________________________

Maybe "Few are those who see with their own eyes and feel with their own hearts." - Albert Einstein

Last updated 21/06/2011

Page - 22

Copyright Sijo Robert Z

Shaolin Academy

L3 Yellow Sash Fukien Temple

Knowing and Guessing


And whilst on the subject of Stop and Take Stock; it is a good idea to measure where you are at, today, at this time in your life. You can compare it when you have improved to use it as a positive motivator. You can use it if you ever stop as a negative motivator!

Todays Date Training sessions each week (average) Time to Run 100 Meters Stance Horse Duration Heart rate at the end of warm up (BPM) leg lift (number of bricks)

Your Height Push ups 1 min Time to Walk 3k Stance Crane Left Max rate 220 - age = Best rate 60% to 80%

Your Weight

Sit-ups 1 min Time to Swim 50 meters Stance Crane Right

Wall stretch in hands and fingers

hands & fingers List what you ate over the past 24 hours; everything from club lollies to snacks, chips and main meals.

Last updated 21/06/2011

Page - 23

Copyright Sijo Robert Z

Shaolin Kung Fu Academy

L3 Shaolin Fukien

White Sash Curriculum


Stances & Posture
20% 0f Result

Horse Foundation 3 min ....................................... Height 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Snake Baseline ................................................. Movement0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Spear Baseline ................................................ Movement 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Stationary Techniques
Blocks Palm Cross ............................................................. Palm Down............................................................. Palm Up ................................................................. Palm Out & Forward (Thrust)................................ Roundhouse Capture Block (Leg)..........................

20% 0f Result

0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Punches Volcano Fist (Short Upper Cut) ............................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Moon Fist (Sharp-Short Cross Cut) ....................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Ram Fist (Inch Thrust) ........................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Kicks Round ...................................................... Back leg 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ..................................................................Front leg 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Elbow Descending (as in after upper block) ...................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Knee Roundhouse .................................back & front leg 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Moving Techniques

10% 0f Result

Guard Advancing & Retreating 45 deg.............................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Short Stepping ......................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Horse Kama Square ........................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 45 Degree Adv & Ret.............................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Dragon Kama Square .......................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 45 Degree Adv ........................................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Systems of Stances ............................................................... of Blocks ................................................................ of Punches .............................................................. of Kicks (13 dir Roundhouse) ................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Ver 13.8 - 21 June 2011

Page - 24

Yellow Sash Workbook

Shaolin Kung Fu Academy

L3 Shaolin Fukien
10% 0f Result

Defence Response to Chokes from the front

Mountain both hands coming up like a mountain................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Follow up (students choice) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Finishing (safety)..................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Wave One above and one below, up down ....................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Follow up (students choice) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Finishing (safety)..................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Crane reaching for the sun ................................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Follow up (students choice) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Finishing (safety)..................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Kwantung Horse (Riding) Form


(note only to be graded by a full instructor & Black Sash)

20% 0f Result

Total Mark............................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Sparring (Optional) Snake Tag Sparring

10% 0f Result

Sparring ONLY WITH FULL SPARRING EQUIPMENT Total Mark............................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Knowledge & Background


What Speculate List Give

10% 0f Result

is the focus of this level & why? ............................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 on the value of the 2nd Learning Guide .................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 the 5 Shaolin Gates.................................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 5 Examples of Yin and Yang?................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Describe your favourite Tech of this level & Why ................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

This book needs to be handed-in when you are Grading. Your Grading results will be entered in this book and returned back to you for your records!

Ver 13.8 - 21 June 2011

Page - 25

Yellow Sash Workbook

Shaolin Kung Fu Academy

L3 Shaolin Fukien

Knowledge Page
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Ver 13.8 - 21 June 2011

Page - 26

Yellow Sash Workbook

Shaolin Kung Fu Academy

L3 Shaolin Fukien

Yellow Sash Curriculum


Stances & Posture
20% 0f Result

Horse Foundation 3 min ....................................... Height 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Cat Baseline ................................................. Movement0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Crane Baseline ................................................ Movement 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Eagle Baseline Front ...................................... Movement 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Baseline Back....................................... Movement 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 ...................................................................Stability 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Bare Hand & Foot Skills


Blocks Gate Block.............................................................. Reverse Gate Block................................................ Uplifting Gate Block .............................................. Inverted Gate Block ...............................................

20% 0f Result

0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Punches Back Fist................................................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Reverse Fist ............................................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Monkey Fist............................................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Strike Brass Gong (Head Butt) .......................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Kicks Side Front Spin....................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Side Back Spin ....................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Knee Spear........................................................ right side 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Elbow Uplifting .................................................. right side 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Stepping & Systems

10% 0f Result

Adv Spear........................................................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Ret Snake ....................................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Snake Kama Triangle......................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Kama Square ........................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Spear Kama Triangle......................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Kama Square ........................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Systems of Stances ............................................................... of Blocks ................................................................ of Punches .............................................................. of Kicks (13 dir Side Kick) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Ver 13.8 - 21 June 2011

Page - 27

Yellow Sash Workbook

Shaolin Kung Fu Academy

L3 Shaolin Fukien
10% 0f Result

Attacker Response to Grab Attacks from Behind

Crane Choke from Behind ................................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Follow up (students choice) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Finishing (safety)..................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Spring Arm Lock from behind............................................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Follow up (students choice) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Finishing (safety)..................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Combo Bear Hug ................................................................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Follow up (students choice) .................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Finishing (safety)..................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Fukien Fist Form


(note only to be graded by a full instructor & Black Sash)

20% 0f Result

Total Mark............................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Sparring (Optional) Continuous for 3 mins Touch Contact

10% 0f Result

Sparring ONLY WITH FULL SPARRING EQUIPMENT Total Mark............................................................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Knowledge & Background

10% 0f Result

What is the focus of this level & why? ............................. 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Speculate on the value of the 3rd Learning Guide................... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Research What the Dragon & Phoenix together symbolise.... 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Describe your favourite Tech of this level & Why ................ 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Assign Write 200 words or more on an aspect of Shaolin Kung Fu or Shaolin Temple or Shaolin Academy History

This book needs to be handed-in when you are Grading. Your Grading results will be entered in this book and returned back to you for your records!

Ver 13.8 - 21 June 2011

Page - 28

Yellow Sash Workbook

Shaolin Kung Fu Academy

L3 Shaolin Fukien

Knowledge Page
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_________________________________________________________________________________ Ver 13.8 - 21 June 2011 Page - 29 Yellow Sash Workbook

Shaolin Kung Fu Academy

L3 Shaolin Fukien

Attendance Record
The amount of times you have trained, the amount of signatures you have, allows the grader to give you better feedback on which you are doing well, where you need more time, and where you may need special attention. Please keep your signatures up to date!
date & signature
1 6 11 16 21 26 31 36 41 46 51 56 61 66 71 76 81 86 91 96 101 106 111 116 121 126 131 136 141 146 151 156 161 166

date & signature


2 7 12 17 22 27 32 37 42 47 52 57 62 67 72 77 82 87 92 97 102 107 112 117 122 127 132 137 142 147 152 157 162 167

date & signature


3 8 13 18 23 28 33 38 43 48 53 58 63 68 73 78 83 88 93 98 103 108 113 118 123 128 133 138 143 148 153 158 163 168

date & signature


4 9 14 19 24 29 34 39 44 49 54 59 64 69 74 79 84 89 94 99 104 109 114 119 124 129 134 139 144 149 154 159 164 169

date & signature


5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170

total classes at grading this level

total classes from

total classes so far

previous work book

Ver 13.8 - 21 June 2011

Page - 30

Yellow Sash Workbook

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