Sunday Practice in Monopoli, Italy - June 1st makes for 9,102 days of continual Taiji, Qigong practices over the past 24 years

 

                                              Sunset from our balcony last evening.

The Details and Notes:

Wonderful Wedding Ceremony (Dylan and Giulia) yesterday at Macreme just south of Monopoli. It was hot in the sun but a cool breeze coming off the Adriatic Sea.

We gave Gayle and Joe a ride back to the 'old town' in the center of Monopoli. It was tough driving in the city; there are no stop signs at any of the 4 way intersections. It was just a Free For All...Kinda nuts!!

I didn't sleep well last night.

The Practicea;

I practiced on The Balcony again this morning. First thing was another disastrous attempt at using the washing machine in this apartment. Oy Vey!!

I started with a brief Warm UP focused on Stretching, Breathing in Opening my Joints.

Next I did a Round (right side) reciting the Taiji Classics during Part I and adjusting the timing of Deflect, Parry and Punch.

Next I did Standing and Healing Qigong.

Young Skyler and Dylan assisting me with a demonstration at Andiamo's (a few years ago)

 

Silly Clothing Relay Race at a Holiday Party

 

Saturday Practice in Monopoli, Italy

 

Details and Notes:

It's a beautiful day again. We've had fabulous weather this trip; not to hot, not to cold, just right.

We have Dylan and Giulia's Wedding ceremony at Macreme (15 minutes south of Monopoli) at noon today. This is the main motivating purpose of this trip. Congratulations to them!

The Practice:

I practiced on our balcony again today (photo above) looking at the Adriatic Sea.

I started with a full round of The 10 focused on Mobility, Agility, Balance and deep abdominal Breathing.

Next I did a Round (right side) tuned into 'When to Stop and Not Move' (Yin/Yang) as well as observing deep Breathing without conscious effort; Relaxed without tension.

Next I did Standing and Healing Qigong.

Next I did a round of Yin Style Baguazhang 8 Palms Changes 5-8 (both sides) focused on Sequence, Balance and reciting the names of the Postures where I could. 

Youth Karate Evaluation (a few years ago)

 

Friday Practice in Monopoli, Italy

 The Practice:

I practiced on The Balcony again this morning.

I started with a round of Kusanku Kata focused on mobility, agility, balance and stretch.

Next I did a round of Anyo Lima focused on Sequence and Postures/Basics

Next I did a round of Yin Style Baguazhang 8 Palms Changes 1-4 reciting the names of the Postures throughout.

Next I did a brief Warm Up

Next I did a Round (left side) reciting the Taiji Classics and adjusting the timing of Deflect, Parry and Punch.

Next I did Standing and Healing Qigong.

The Prof. and Sifu J. R. Roy

 

Thursday Practice in Monopoli, Italy

 

The Details and Notes:

We traveled up to Bari this morning and ended up having a little crunch on our rental car in the parking lot. Ugh! The parking is tough in Italy. Really tough!!

It rained a bit on the way up to Bari but stopped once we got there. Yay!! We did a guided tour through the Historic District and then lunch where we met Nona and her sister ( Giulia's Aunt). 

The Practice:

I practiced on The Balcony (Deck) of our apartment before we went to Bari.

I started with a brief Warm Up focused on Stretching and moving lymph.

Next I did a Round (right side) focused on cultivation

Next I did Standing and Healing Qigong.

Wednesday Practice in Monopoli, Italy

 

Sunset from our deck last evening! We just love, love, love the deck with this apartment. It's the best part!!

The Details and Notes:

In Bari (25 miles north) the sunrise was at 5:25. The low tide was at 5:50. There is a nice sea breeze with plenty of sun and no clouds. The weather for this trip has been fabulous. I hope it continues for the wedding on Saturday.

We spent the morning at the apartment (Deck) and walking around the Old Town of Monopoli.

The Practice:

I practiced on The Deck again this morning. Yay! Outside, with a view of the Adriatic Sea. Outstanding practice spot.

I started with a full round of The 10 adding to #10. I focused on health, stretching, balance and strength.

Next I did a round of Cheng Style Baguazhang 8 Animal Palms (Changes 5-8 both sides) focused on sequence, balance, postures and place on the circle.

Next I did a round of Master Choi's Bagua Standing Set.

Next I did a Round (right side) tuned into the timing of Deflect, Parry and Punch as well as the Yin (no movement/stillness) and Yang (action/movement) throughout the form.

Next I did Standing using Master Choi's Bagua Standing Set and Healing Qigong.

We're off to explore Monopoli.

Sunset from our deck in Monopoli Italy

 

Monday Practice in Monopoli Italy

 

The Details and Notes:

We drove from Lecce to Ostuni then to Martina Franka then to Locorotondo then to Monopoli where we will stay for a week. We could not find parking (fiasco) in Locorotondo but ended up doing a driving 'tour'. We liked Ostuni the best. We had a lot of difficulty trying to do a load of laundry yesterday. A lot of difficulty! Oy Vey!!

We have a boat trip to 'the caves' at 1 today.

The Practice:

I practiced on the wonderful deck outside this morning.

I started with a brief Warm Up focused on stretching fascia and overall health.

Next I did a Round (right side) I've decided to stay on the right side throughout the week. I continue to work on the timing of Deflect, Parry and Punch.

Next I did Standing and Healing Qigong.

That's it for today. 

Sunday Practice in Lecce Italy

 

The Details:

We're in Lecce Italy and have decided to stay here today (as opposed to travel south to the coast by car) and walk around in the historical district (Zone). 

Notes:

We had dinner (authentic Italian pizza) with Dave, Melinda and Aliza last night. The appatizer's were great, the pizza had too much meat (and no sauce!) on them. We both felt really sluggish after the meal. The best part was to have dinner with those three! We commented that we see them more here in Italy than we do in Leyden!!

The Practice:

I practiced outside on the front deck again. It's always better (IMHO) to practice outside if possible. 

I started with a full round of The 10+ focused on the + part tuned into the effects on over all health and well being.

Next I did a Round (right side). After doing Part I & II in slippers my feet were sore so I stopped and went inside to put socks and sneakers on to do Part III. I had a little confusion in Part III and lost my place a couple of times. I remained equanimous  and simply adjusted accordingly. I focused on the opening and closing of my Kua and what moves (Yang) and what doesn't move (Yin). 

Next I did a brief Standing and Healing Qigong.

That's all I had time for (and energy) today. We have lot's of walking to do today.

Saturday Practice in Lecce Italy

 

The Details:

I woke up to a beautiful and windy day in Lecce this morning. 

Notes:

I practiced outside on the "front deck". Later we got ourselves lost in the historical section of the city. Boy oh boy were we L O S T! 3-4 hours later we somehow got back to the apartment. Whew!! 

The Practice:

I started out with a round of The 10 adding Song Gong to #10 and focused on staying healthy. I'm grateful for all the times that I did this set with classes over the years; sometimes 3-6 times per day. I started all Karate, Taiji and Bagua classes with them. I regret that I wasn't more consistent with the Modern Arnis classes, I did them but much more inconsistently. Oh well that era has passed!

Next I did a Round (left side) reciting the Taiji Classics during Part I. In Part III I realized I had inadvertently shifted to the right side so I switched back to the left at the first opportunity. 

That's all I had time and energy for this morning. 

Thursday Practice - Travel day from Matera to Lecce, Italy

 

The Details:

It was a beautiful day in Matera after a cool and windy evening.

Notes:

While we were waiting for a taxi to pick us up at 10. after eating breakfast I went back up to the room to do a Round.

The driving in Matera and Lecce was scary in very tight spaces.

It's Dylan's 24th Birthday today! Wow!!

The Practice:

I did a Round in the room focused on consistency and opening and closing my Kua. I continue to work on Deflect, Parry and Punch. I thought about the classics throughout the Round observing without a lot of conscious thought.

Next I did a brief Standing and Healing Qigong.

Next I did a round of Cheng Style Baguazhang 8 Animal Palms Changes 1-4 (both sides) focused on the overall quality of my Postures and consistency.

Monday, Tuesday, Wednesday Practice

 

I did a Round (right side) inside our hotel room in Bari, Italy on Monday afternoon. I was focused on staying consistent.

On Tuesday after driving to Matera I did a round (left side) in our hotel room (10B) with a view of the Rock Cathedral before we met with Dave, Melinda and Aliza for a walking tour then dinner at La Lope (fabulous cave restaurant). The restaurant we highly recommended to Dave and Melinda by the olive oil professor.

Wednesday afternoon I practiced in the hotel room again. I did a Round (right side) focused on balance, smooth and I continue to work on Deflect, Parry and Punch, saving my weight shift to the forward leg to assist the power of my punch.

We travel to Lecce tomorrow morning. 

It's Chris and Melissa's birthday today. Chris is 73!! Wow!

Sunday Practice - Travel to Italy Day

 

The Details:

I'ts 61 at the house. The sunrise was at 5:23. It's a beautiful day out there.

Notes:

It's an overnight plane ride on ITA to Rome....Then transfer to a packed plane to Bari, where we stay overnight and get our rental car from Avis. On Tuesday we drive to Matera for 3 nights.

My journaling of my practice will be a little spotty for the next couple of weeks. I'm not bringing a computer on this trip. If I get a chance I'll post, otherwise it will be a couple of weeks. My main task is to stay consistent with a 'Round a Day'.

The Practice:

I practiced outside in my main practice spot (above)

I started with a brief Warm Up

Next I did a round of Yin Style Baguazhang 8 Palms Changes 5-8 (both sides) reciting the names of the postures out loud. I was able to get through all the Changes (with a few exceptions and/or questions) 

Next I did a Round (right side) reciting the Taiji Classics. Contemplating 'neither hollow nor projection' and adjusting 'Deflect Parry and Punch' by using my waist to Parry and waiting to shift forward until the Punch starts.

Next I did a brief Standing and Healing Qigong

Next I did a round of Anyo Apat focused on full extension of Basics and application (at the end)

Next I did a round of Kusanku Kata tuned into agility and mobility.

Saturday Practice

 The Dive guides on The Duke of York a live aboard Dive Boat in the Maldives. Luca (wearing a hood) was the captain and lead dive guide on our scuba diving trip in February 2026. Luca along with 4 other Italian divers perished on deep (165') cave dive this week. It's the worst dive accident ever in the Maldives. R. I. P. and condolences to all the staff on The Duke of York and their family and friends. 

Also in the photo is Boyeee (our dive guide) and Lorenzo (also a dive guide) and ??? (I don't know his name but he is also a dive guide) 

The Details:

It's 49 at the house. The sunrise was at 5:24. It's forecast to be a beautiful day.

Notes:

Final day for packing and chores. We leave for Logan airport tomorrow morning. There's lot's to do today.

I have a 10 am video call with Jeff and then into town to drop off an adapter and L connector to Travis and do a dump run.

Later I dropped off the Stihl Multi-Tool motor to Jared to have it serviced and gas up the Lexus. 

The Practice

Short practice upstairs in The Loft this morning.

I started with a brief Warm Up 

Next I did a Round focused on Slow, Fine, Even and Soft. Directing all movements from my waist and feeling the ground/floor pushing up against the bottoms of my feet.

I did a round of Yin Style Baguazhang in my head.

Friday Practice

 

The Details:

It's 52 at the house. The sunrise was at 5:25. It was a cool 62 in the bedroom this morning and I didn't want to get up....Ugh!

Notes:

I heard about the tragic accident in the Maldives yesterday. It seems that Luca (the cruise director on The Duke of York) and 4 divers were cave diving at 165' (too deep for recreational diving) and lost their lives. Tragic!! Condolences to family and friends.

We are discussing a condo near Spofford Lake NH this morning. 

I've been going back and forth with my sister Chris about the types of connectors needed in Italy as well as planning the Celebration of Life for our Mom in August. We are aiming for the first or second weekend in August this summer. 

I feel drawn in too many directions this morning. I'm very distracted and needing to finish the last minute details and packing for Italy today. 

The Practice:

I still needed to get a Round in so....I practiced upstairs in The Loft this morning It was too cold and drizzly this morning to practice outside. 

I started with a brief Warm Up focused on overall health and consistency.

Next I did a Round (right side) to The Music with Master Liang counting. I was able to get through the entire Round without a glitch.

Next I went out on The Deck and did a round of Yin Style Baguazhang 8 Palms Changes 1-4 reciting the names of the postures throughout. I remained focused on cultivating Qi.

I was out of gas and distracted so I came inside to journal today's practices, eat lunch and continue packing/preparing for Italy.

Thursday Practice

 

The Details:

It's 54 at the house. It's forecast to a full on rainy day. It's currently raining steady, the kind of rain that could last all day and be very beneficial to the plantings.

Notes:

I've got a haircut at 12:45 (1:00) this afternoon with Shayna in Brattleboro.

I'm going to make a CD of yesterday's 1st Jam of the season (rusty!) that I recorded on my mini-disc player/recorder

The Practice:

I practiced upstairs in The Loft this morning at the same time I did a CD recording of yesterday's Jam.

I started with a full round of The 10 adding to #7 and added a 10 lb vest while doing #8 & #9

Next I did a Round (left side) wearing the 10 lb weighted vest.

I did a TRX Strap session after lunch and a little work with resistance bands too!

I thought I'd get back to do a round of Baguazhang but alas. It appears I'm out of gas.

I did a round of Yin Style Baguazhang Changes 5-8 (both sides) in the bathroom after my oral hygiene routine focused primarily on Sequence and overall quality of Postures.

Next I went out on The Deck to breath the fresh evening air and did a round of Yin Style Baguazhang Changes 1-2 (both sides) and Changes 3-4 (alternating sides) before I went to bed. It felt good! 

Wednesday Practice

 

The Details:

It's 47 at the house and misting. The sunrise was at 5:27. 

Notes:

Shubal and Bobby V. are coming at 2 to play music.

I'll buy packing and preparing for our trip to Italy. 

The Practice:

I practiced in The Barn this morning. After starting a fire to warm the place up for music this afternoon.

I started with a full round of The 10 adding to #7 and #9. I focused on consistency, mobility and agility; I had a nasty fall yesterday getting out of my sports car. Ugh!

Next I did a Round with the music and Master Liang counting. I started out on the left side for Part I but then had to stop the music and I lost my place. After a few frustrating attempts I finished the form on the right side. 

I had plans to finish the Baguazhang Set I started yesterday but I got side tracked and didn't finish. Tomorrow?

Tuesday Practice

 

The Details:

It's 45 at the house. The sunrise was at 5:28. It's cool but sunny!

Notes:

The Pontons are coming at 10.

I've got to pick up my pants from the tailor and shirts from Swift Dry Cleaners.

I'll start packing in earnest later today.

The Practice:

I practiced in The Barn this morning.

I had Echo duty and went into The Barn with him while the Ponton's were here.

I picked up a little and practiced too!

I started with a full round of The 10 adding to #10 the Three Swings and Song Gong.

Next I did a Round (right side) to The Music with Master Liang Counting. 

I had a phone call at the beginning of Part II and when I came back to it I inadvertently segued to the left side. I struggled to get back on The Count but had several more times when I realized I was Off The Count. I remained eqanimous and adjusted accordingly.

Next I did a round of Yin Style Baguazhang 8 Palms Changes 1-4 (both sides). I recited the names of the Changes throughout.

That's all I had the juice for this morning. 

Monday Practice

 

The Details:

It's 47 at the house. The sunrise was at 5:29. It's a little cooler today but the sun is shining.

Note:

More packing and preparing for the trip to Italy. 

I'm attempting to make an appointment with ENT Surgeons of New England at the Noho location.....I've been on hold forever and then they hung up on me. I've called again and I'm still on hold. Ugh! Computers and Insurance Execs have ruined medical attention in 2026. The customer service is abysmal!! If it's not an emergency you're going to be waiting and waiting for services.

Echo escaped to the Higgins this afternoon. He was on leash while Ginnie was picking up dead fall (branches) and he simply took off!

The Practice:

I practiced on The Deck this morning.

I started with a full round of The 10. Adding to #8

Next I did a Round (right side) focused on opening and closing my Kua, Horizontally and Vertically 

Next I did a full round of Standing Meditation (all 8 Postures) focused on cultivating Qi.

Next I did Healing Qigong

That's it for today....I'm still on hold with ENT Surgeons of New England. 

Sunday Practice

 

The Details:

It's 54 at the house. The sunrise was at 5:31. It's forecast to be a Blue Bird kind of day. 

Note:

I got up late this morning, I have nothing on the books except packing and preparing for our trip to Italy. 

We had a nice dinner and conversation with Dylan and Giulia at Protocol last evening. 

I learned (The Recorder Obituaries) that Chris Ward passed recently. He was 74! 

The Practice:

I practiced on The Deck this morning.

I started with a full round of The 10...Adding to #10 The Three Swings and Song Gong.

Next I did a Round (left side) reciting the Taiji Classics during Parts I & II. I stayed focused on 'My Qi is stimulated like the beating of a large drum and the resulting Qi (energy) retained internally in calm contemplation"

Next I did a full round of Standing Meditation (all 8 Postures) focused on cultivating Qi.

Next I did Healing Qigong contemplating friends and family.

Next I did a round of Cheng Style Baguazhang 8 Animal (Mother Palms) Palms Changes 5-8 tuned into the Sequence and doing the Changes in the correct location on the Circle and feeling Qi throughout.

Next I did a round of Anyo Tatlo focused on Sequence, Basics and Applications.

Next I did a round of Chinto Kata tuned in mobility, agility and Basics.

Saturday Practice

 

The Details:

It's 42 at the house. The sunrise was at 5:32.

Notes:

I'm going up to the workbee at SYC this morning.

Ginnie fell yesterday and injured her knees

We've got dinner with Dylan and Giulia in Amherst this evening.

I'm not sure when or where I'll practice today?

The Practice:

I got back from SYC around 10:45ish and went up to The Loft to do a Round.

I did a Round (right side) to The Music with Master Liang counting out the beats. I focused on timing of Start and Stop. I was able to get through the whole form without missing a beat. Doing a Round to the music gets easier with practice....Surprise, surprise!

That's all I had the juice for this morning. The Work Bee at SYC took the wind out of my sails! 

Friday Practice

 

The Details:

It's 44 at the house. The sunrise was at 5:33. It's a bit cooler today and very windy! Ugh!!

Notes:

I've got an 8 am video phone meeting with Jeff this morning. I got up a little late (7:15) again this morning. It seems I'm just too darn cozy, I'm not actually sleeping or tired just warm and comfortable!

I've got a late morning meet with A. J. Egloff to pay for the 7 snow plows we had this past winter.

I also need to grocery shop and perhaps a dump run? We've decided that I would do the Dump Run.

The Practice:

I started inside with a full round of The 10 focused on 'doing them' being consistent. I stayed focused on Releasing (Song) all tension (contraction) of my Connective Tissue.

Next I went outside on The Deck and did a Round (left side) reciting the Taiji Classics during Part. I remained focused on 'internal principles' throughout the Round.

Next I did a full round of Standing Meditation ( all 8 Postures). Then Healing Qigong. Again I focused on observing 'internal principles' throughout the session.

Next I did a round of Anyo Apat focused on Sequence and Basics.

Next I did a round of Wansu Kata (again) focused on lining up the correct forms for Day #4 in the Rotation of Forms.

That's all I had the energy for today......

Thursday Practice

 

The Details:

It's 49 at the house. It's a little cooler but the sun is shining. The sunrise was at 5:34.

Notes:

I've got a 9 am appointment at Bay State in Greenfield to get my hearing checked.

I've had a substantial drop in my hearing in my right ear. Sarah scooped out a little bit of wax in my right ear. My left ear was clear.

Then a 10 am meeting for breakfast/lunch with Travis at Denny's Pantry.

The Practice:

I started my practice in The Driveway with a Round of Part I before I went into town.

I finished my Round Parts I and II (right side) on The Deck when I got back from town.

I was primarily focused on being consistent and 'getting it in'.

Next I did a round of Yin Style Baguazhang 8 Linking Palms Changes (5-8) tuned into Sequence and the quality of my Postures. 

Next I did a round of Anyo Tatlo focused on Sequence.

Next I did a round of Wansu Kata. I worked on changing the angle kicks to round house kicks to the groin. 

Wednesday Practice

 

The Details:

It's a balmy 62 at the house. It's forecast to start raining at 11. The sunrise was at 5:35.

Note:

No music this afternoon. Shubal's cat is sick. Maybe next Wednesday?

I picked up my sports coat at the dry cleaners (swift) yesterday.

The Practice:

I started inside with a full round of The 10. I added the Three Swings and Song Gong to #10. I was mainly focused on being consistent and overall health.

Next I went on The Deck and did a Round (right side) reciting the Taiji Classics during Parts I and II.

I remained focused on 

"Muscle Down, Bone Up" 

Throughout the Round. 

Next I did a full session of Standing Meditation (all 8 Postures) and Healing Qigong....

It started to rain so I came inside to eat lunch and journal today's practices.

Tuesday Practice

 

The Details:

It's 55 at the house and it's forecast to be in the 80's this afternoon. Finally! Although yesterday was beautiful. The sunrise was at 5:37.

Note:

I emailed Shubal and Bobby V. this morning about playing music this week. I've heard back from Bob that he can make it a little after 2.

The Practice:

I started on The Deck with a full round of The 10 focused on consistency and overall health.

Next I did a Round (right side) focused on timing (pace)  and fully concluding each movement.

Next I did a round of Anyo Dalawa focused on Basics.

Next I did a round of Seisan Kata focused on fully extending all my punches and kicks.

 

Monday Practice

 

The Details:

It's 44 at the house. The sunrise was at 5:38.

Note:

I'm going to Northampton later this morning with Ginnie to buy some pants for the our upcoming trip to Italy.

I've got to reach out to Jared Smith about the lawn tractor battery and the weed whacker motor.

The Practice:

I practiced on The Deck this morning.

I started out with a brief Warm Up focused on Soong and moving Lymph.

Next I did a Rond (left side) to The Music with Master Liang Counting. I was able to stick with the count again. I'm finiding it easier and easier as I consitently practice with The Music.

Sunday Practice

 

The Details:

It's 44 at the house. The sunrise was at 5:39.

Note:
I've got a 10-1 meeting with Jeff this morning. 

I ordered the wrong thing at Gianni Fig last night. Oy!

The Practice:

Jeff and I talked and drank tea for the first hour or so. We talked about many things including WTCD and the characteristics of 'internal practice'.

Next we went out on The Deck and did a full round of The 10+ I explained some of the details as we were doing them. I focused on the principle of "one part moves while another part remains motionless." I use The Dragons Back as the primary exercise to develop this principle.

After much discussion we did a Round (right side) to The Music with Master Liang Counting. The music keeps you honest.

We ran out of time. A round of The Dance, Tapi Tapi and 13 Spear routine the next time.

Saturday Practice

 

The Details:

It's 47 at the house. It rained last night and it's still drizzling. The sunrise was at 5:40.

Notes:

I'm trying to remember what day I skipped writing about my practice that day. My best guess is Thursday.

I lost a day this week. I thought that it was Friday today! I don't think I took notes on my practices on Thursday this week. Oy Vey!!

We've got dinner reservations at Gianni Fig in South Deerfield for Gerri's birthday today.

The Practice:

I practiced in The Loft this morning.

I started with a full round of The 10 adding to #7, 8, 9 and 10. At #8 I added dumbbell training and a set of Sit Ups on the big blue ball as well as a session on my wooden balance board. With a focus on 'functional exercise' to stay mobile as I age. I should be doing this set like this daily!

Next I did a Round (left side) to The Music with Master Liang Counting. I started and stopped a couple of times (to make tea) and was able to get back on The Beat (because of where I stopped - it was planned - just before a 2 or 6 count) I was able to make it all the way through to the end on The Count.

Next I did a round of Yin Style Baguazhang 8 Palms Changes 5-8 (both sides) reciting the names of the Postures throughout. I'm remembering the names slowly but surely. I'm determined to memorize these.

Thursday Practice

 

The Details:

I'm not sure but I think the details are similar to Friday's this week. 

Notes:

I lost a day this week and I think it was Thursday morning when I had a call scheduled with Phil at 8:30. I practiced up in the loft after the call....I think!

The Practice:

Again I think that what I did on Friday this week I thought was Thursday....Oy Vey!

Friday Practice - Day 9,070 -

 

The Details:

It's 44 at the house and it's drizzling. The sunrise was at 5:42.

Notes:

I've got a 9:30 Breakfast with Shubal at the Freedom Cafe (the old corner cupboard). I had a very nice visit. He helped me to get back to what's important in life. He has a very good attitude about aging and life itself. Inspirational! Must in The Barn next Wed. afternoon.

I they went to the co-op for soup. They had Chicken Stew...Yum!

Then I went to Swift Cleaners to drop off my sport coat for the upcoming Italy trip.

The Practice:

When I got back from town the power was out. It was a planned outage from 11-noon today. 

I ate some soup since it was already warm.

Then went out to The Deck to practice.

I started with a brief Warm Up.

Next I did a Round (right side) to a metronome set at 60 BPM with 2 tones (downbeat and upbeat) I had a few glitches but it was very easy to correct and get back to The Sequence.

Next I did a round of Yin Style Baguazhang 8 Palms Changes 1-8 (both sides) reciting the names of the postures where I could (1-5) and intermmitently for changes 6-8.