Friday, September 6, 2019


It is back to school time.  With that comes the thrill of having your social media feeds filled with your friend's mandatory back to school pictures.

It also means that your social media feed will be filled with "expert" advice on bullying

If you defend yourself from physical violence you are part of the problem?  You should just allow yourself to be a victim?


Seems to me that is what happened to this little fella.  Also I remember Obi Wan straight up cutting a guys arm off because he shoved his friend in a bar.  I'd imagine the reaction of child pictured above with an eye swollen shut has much less to do with the "Jedi Way" than being indoctrinated into a system that labels all violence as evil no matter how justified.  

The other arc of the bullying advice pendulum is depicted here.  Really  - only constant training in the Dojo will protect you?  The back fist a second grader practiced in Kata form for her bi-monthly belt testing is going to protect her from a sixth grader that is a foot taller and 75 lbs heavier than her?
Or maybe  - only constant training in the Dojo will protect you - is blatant fear based marketing to get that second grader's parents to buy a yearly membership to your Dojo

Granted, training at the Dojo can improve confidence.  It can also be a great place to make friends and develop social skills.  All of which have the potential to remove children from some bully's victim profile, or make it less likely for them to be bullied.  However, confidence can come from many places. One could argue that involvement in most any organized activity that the child enjoys will help develop confidence and social skills.  Constant training in the Dojo is far from the ONLY thing that will protect you from bullying.

Even if the Dojo training is very effective for dealing with interpersonal violence (you fuck with a wrestler or a judoka you are probably going to take some damage - clearly personal bias on my part but I'm just sayin') Is it coupled with: 
  • Escape?
  • Deescalation?
  • Articulation?

Is that constant training in the Dojo that will protect a child from bullies going to get that child kicked out of school?  Is an adult facing the same type of activity going to be fired if they respond with their Dojo training?

Are those consequences worth stopping the Bully's behavior?

What even is bullying?

Languaging / definitions are important.
I feel the most logical approach is to consider any consistent, targeted harassment or assault as bullying.  I fell we need to give children the tools to combat that behavior.

We must also be clear that not ever challenge you face is bullying.

Anthropologically group norms had to be enforced.  If your behavior veered too far outside the parameters of normal you became a threat to the survival of the group.  We don't survive that well on our own.  So the challenge of facing the consequences of acting outside of these norms forced growth.  You found your place in the group, you found a way to change the group, or you found a new group.  

If we sanitize life from all challenge it stunts growth, and leaves children incapable of handling anything we didn't remove from their path on their own.  No matter how well intentioned society will never be able to remove ALL of these uncomfortable challenges.

Click HERE to see Tammy Yard McCracken's live on this subject

If you are living outside of social norms, by choice, or by circumstance - gods bless you. you are on a more difficult path.  Realize that you will face challenges (these are natural and everyone no matter how "normal" must face them).  Nothing can be created with out the risk to fail.  Develop comfort in who you are as an armor against "haters".  Because as the saying goes haters gonna hate!

However, if this hate takes the form of consistent, targeted harassment or assault there may come a time when:

  • You can't escape (you have to go to school / you have to go work)
  • You can not talk your way out of it.  
  • The procedures put in place to help you do  nothing, or make the situation worse.

If you find yourself in those circumstances, do you have any training for a physical encounter?
Will a physical encounter get you in trouble? (most times always yes it will)?
Are those consequences worth stopping the Bully's behavior?
Are you willing to accept those consequences?

Train hard, train smart, be safe and when ever possible be kind.

Thursday, August 22, 2019


I haven't really talked or written much about this.  I worked through it in my own way.  Probably not the healthiest solution, but it was the way I had to do it.  About two years ago or so I was angry.  Angry all the time.  It was around this time I discovered what I began to call my emotional reservoir.  The amount of mental / emotional energy I had to deal with other people's problems.  As a Police Officer I have to deal with lots of other peoples problems which is a deep drain.  Then turning on the news and seeing American Law Enforcement portrayed as the enemy, as villains would take yet another bite.

When that reservoir is drained all that is left is angry.  Angry is kind of acidic, it burns a whole in the bottom of the reservoir and makes it difficult to refill.  I didn't want to waste my reservoir at work and bring home an asshole to my wife and kids.  The stress relief of the Dojo, and the sense of family and support from the Viotribe helped immensely, but the angry was still there.  So I tried to kill the beast.  Exercising the angry away (exorcising your demons) helped, but you can only push so hard until you hurt yourself.  Hurt = unable to exercise = guess what?...yup more angry.  "Self medicating" helps for brief periods.  But I don't want to be yet another cliched middle aged alcoholic cop.  I've seen in others where that path leads.   

The angry was taking a toll on my health.  I ballooned up from 220 to around 250-260 (not muscle)

Cortisol is a bitch

I couldn't kill the beast, so I tried a change.  I got away from dealing with other people's problems for the most part.  I became a School Resource Officer.  It worked, for nine months my job was basically to give out high fives to elementary school children and go to SWAT.  I was good at it.  I went from the first day, having a bunch of second graders running away from me on the play ground yelling its the cops he gonna kill us - to the last week of school having those same kids cry because they are going to miss me over the summer.  The reservoir stayed full, I was able to maintain a better version of myself

This picture was from January back down to 220

Then due to circumstances beyond my ability to control I was informed that I would no longer be a School Resource Officer.

I was afraid.  I feared the return of the angry, but it didn't happen.  I worked patrol for months, and I was having fun, I enjoyed the job.  Clearly some days are more difficult than others, but those difficult days just became funny stories you tell.

Late this summer I worked a set of shifts over a weekend with a person that I used to work with on a regular basis, but I hadn't worked with in a long time.

I like to start my shift with dry fire drills followed by coffee while I plot out my time management (what do I want to get done today as call load allows)

This person I hadn't worked with in a while spent the first 45 minutes of their shift pouring a nonstop flood of negative bullshit into my ear.

I get it, misery loves company.  Everybody hosts a bitch session at work from time to time.

This seemed different though.  This felt like he was taking pleasure from attempting to piss me off, going out of his way to anger me.

No one that loves you wants you to be weak
No one that loves you takes pleasure in creating unnecessary pain for you.

However, the angry didn't return.  Because finally I could see it.  I don't hate patrol, I don't hate the citizens, I hate working with this insufferable prick.

I won't blame my problems on others.  I will not grant others the authority over how I conduct myself, but now I could clearly see that my emotional reservoir was being depleted before I even had contact with the public.

McClure Sensei would often discuss how you should be happy if a Shihan ("master" / senior instructor) corrected you, pointed out something you were doing wrong.  Don't be upset that you did something wrong.  Be happy that the Shihan taught you.  If they did not think you were worth it, they would not waste their time acknowledging you, much less talking and training with you.  Now you know how to do something better, and you have something concrete you can work on.

I will not grant others the authority over how I conduct myself, but now I know how to do something better, I have something concrete I can work on.

I will continue to be polite and professional in my communication with this person.  However, there is no reason on God's green Earth I have to be in the same place as him when he starts pulling his negative bullshit.  I can hop in a squad car and go anywhere in the city that he is not.  The thought of that is actually pretty liberating.

This has been cathartic to write, but how can this help anyone reading this?

I never really understood the idea of a "Toxic Person" until now.  I have been fortunate to be surrounded by outstanding individuals

I like to think of my self as a reasonably intelligent person, how did it take me so long to recognize  this "Toxic Person" ?

Toxic People aren't always this easy to identify

Once recognized how does one take actions to mitigate their effects?

I'm fortunate, now that I can see it (affordances) it is relatively easy for me to avoid the circumstances that allow that person to be "toxic"

What if that person is:
Your Boss?
Your sibling?
Your Parent?
Your spouse?
Your child?

What do you do if you have become dependent on the "Toxic Person" for survival, financial or otherwise?

What if that person is dependent on you?

If I had easy answers for those questions I would be a far richer man, most likely with my own syndicated talk show.

So take with a extra large grain of salt.  I am no subject matter expert in this field.  I have only anecdotal evidence of me Dr. Jekyll and Mr. Hyde experimenting on myself.

All I can offer is that after years of unnecessary stress, finally being able to identify a contributing source, and take positive action steps to minimize / eliminate that source felt fantastic.

What those positive action steps are for anyone reading this are clearly very different and very specific to the individual circumstances.

Those steps may be terrifying.  They may require deep life changes.

No one that loves you wants you to be weak
No one that loves you takes pleasure in creating unnecessary pain for you.

Those positive action steps may be painful, but it is a necessary pain, some growth can only come from pain.

You may need to build your own resources  / abilities.
You may need to force someone else into circumstances which require them to provide for themselves.

That can be painful, but it is a temporary pain that has lasting positive benefits.

I don't don't have easy answers, I do have some hypocritical advice though.
You are not alone, there are people that can help you find solutions.  Be strong enough to enlist their help.  You don't have to do it alone.

Image result for the sun is getting real low big guy

Train hard, train smart, be safe.

Monday, March 4, 2019

No Excuses

When I got back from Europe my first work out nearly killed me.  That is because I went a solid seven days with out training.

Image result for seven days with out training makes one weak

I fell I perform better if I start the day with a workout.  There was a time when I would just do my regular work out before Viody.  Full body strength one day, running the next.  However, that was time consuming, required equipment, and did not lend itself to group activity.  So I got away from training before teaching, which kicked my ass when I got back home.  

I have had success working out at the USMAA National Training Camp, even when I travel with the family, up at the lake, in Arizona, or at the in-laws house.  I drive to all those locations which allows me to bring sand bags, suspension equipment and battle ropes - all sorts of fun stuff, but I can't fly with all that stuff.

I needed a workout I could do when I travel for Violence Dynamics.  That workout has to meet specific requirements:
  • No Equipment
  • Can be done at any facility that can host a Violence Dynamics seminar
  • Could be done in a hotel room or where ever we are staying if necessary
  • Must be able to workout everyday of the seminar (without over training)
  • Strength training must be done at a pace to have cardiovascular benefits as well
  • Most humans not on PED's should be physically capable of accomplishing the exercises
    • Ever see a Calisthenic Kingz video? 
  • Warm up - Work out - Stretch all together should take less than an hour
  • Should be easy for other people to play along if they choose to join
  • Should be fun

There is a huge difference between body weight strength training, and no equipment between body weight strength training.  

Pull Ups and Chin Ups are killer body weight exercises, but they require some sort of bar to pull on.  How does one work their arms, or back in an empty room?  There are some door frame exercises that seem OK,  but are you going to rest and let your heart rate drop while your partner, or a whole group take turns using the door frame?  That doesn't sound very productive or fun.  So I did some research, and give credit where credit is do.  I took a lot of material from Athlean - X and adapted it to my criteria.

Image result for batman playing cards

I developed two deck of cards workouts.  One focusing on pushing movements, the other focusing on pulling movements.  That way I can do them back to back without over training any muscle groups.  Deck of card workouts are done for time (as quickly as possible) so you have to hustle, thus adding cardiovascular benefits to strength training without relying on separate cardiovascular training like running.  

I am going to test this work out on Saturday March 9th.  I'll leave my notes in the comments.
I'd like to do this in DC.  I figure Wednesday day 0 push, Thursday day 1 pull, Friday day 2 push, Saturday day 3 pull, Sunday day 4 push, and maybe I can even things out with pull before I leave for the airport.  If not that is cool too because travel day can be rest day and when I get home I should be able to resume my regular work out program with out getting kicked in the balls.

I hate when an exercise program has weird names for exercises and just assumes everyone reading knows how to do the movements.  So I have included how to videos for every motion.

If you are attending a Viody I think it would be fun to do these as a group before class.  If you can't attend but like to play along there is no reason you can't do this at home while we are grinding it out at the seminar and share your results in Life Dynamics

Image may contain: text


Image result for batman shirtless exercising btas





Image result for royal flush gang batman beyond


Our handsome spokes model demonstrates how to do these exercises here


Image result for batman pull ups




Give it a try, let me know what you think

Train hard, train smart, be safe.

Thursday, November 29, 2018

Friends don't let friends Squat on the Smith Machine

The Budo Blog has been swimming in fairly deep waters lately so I figured it would be nice to just have some fun. 

It all started with this meme, and the responses I received after I posted it.

Jacob Shepherd:  HEY! Some of us don’t have a choice.

Kasey Keckeisen:  There is always a choice

Jacob Shepherd: Not when you have to use your apartment gym

Kasey Keckeisen:  If that gym has dumbbells I’ll give you at least 3 better exercises than Smith Machine Squats

Jacob Shepherd: Do it

Kasey Keckeisen: Ok I’ll pm you some stuff

Allison MacDonald:  I’d be interested too.  I need to lift more (and smarter)

Nathan Corliss:  I don’t use smith but gun shy putting the bar back in the back. Would like some dumbbell alternatives

Kasey Keckeisen:  Ah, ok - This just became next week's blog

Dillon Beyer:  Kasey Keckeisen isn't the hero this thread deserves, but the one it needed.

I thought to myself, I'm old and broken why are folks asking fitness advice from me?

Also, c'mon guys a simple google search should answer most of your questions.

So I did a Google search

What I found was young athletes with unlimited gym space and equipment doing super heavy alternatives to barbell back squats for no apparent reason other than they were getting too strong and got bored.

Then it made sense why folks were asking me.  The information readily available was of little value to them.

If you can barbell back squat - do it.  There may be several reasons why you can't
If you can't and you continue to lift you have to ask...

What are you lifting for?

  • To be more dangerous
  • To be a more effective fighter
  • To remove yourself from victim profiles
  • To maintain muscle mass

If you are lifting for some form of increased physical performance then you have to be smart. 

You are lifting to be a better fighter, not fighting to be a better lifter, or more accurately fighting heavier weights.

There are plenty of people at nearly every gym in the world that are fighting to be a "better" lifter.

These are the people that load a ridiculous amount of weight onto a smith machine or a leg press machine and do 1/8 (no rep) squats.

These folks aren't much different than those that inject Synthol

In that they are not actually getting stronger, they are not increasing any form of physical performance.

They want to appear strong, and don't quite get that only the extremely uninformed could possibly be impressed by what they are doing.

Sadly the attempt to appear stronger without actually becoming stronger often leads to severe injury.

Clearly you are not one of these people, or you wouldn't bother reading this blog, or seeking out any information for that matter.

I mention it because if you are lifting for increased physical performance, lifting to be a better fighter, then the weight you move doesn't matter.  You are not trying to impress anyone.

The weight doesn't matter, only the progress toward your performance goals. 

I would argue that even body weight only exercises done with good form and through your best range of motion would increase your athletic performance more than weighted exercises on a Smith Machine that removes 5 out of the 6 axes of motion.

If you call bull shit on that look up the conditioning routines Martin "Farmer" Burns and Karl Gotch used to prepare for Wrestling

(This guy knew a thing or two about old man athletic performance)

So even if you don't have any weights to lift you can still get stronger, and progress toward your performance goals.

If you do have access to weights, even better.

I recently came across a post written by Stefi Cohen that I shared with my daughter.

"Women need iron. Not the vitamin. The barbell. We are trained by the world around us to have fucked up ideas about our bodies; iron unfucks them. We are taught that the only good direction for the scale to go is down, and to agonize ritualistically when it goes up. Iron teaches us the power of gaining weight for strength and gives us another weight to care about – the weight we are lifting.

We are taught to think of our bodies as decorative, an object to be looked at; iron teaches us to think of our bodies as functional, our own active selves, not passive objects for another’s regard. Whole industries exist to profit by removing from us our confidence and selling it back as external objects. Iron gives us confidence from within through progressive training and measurable achievements.

We are taught to be gentle and hide our strength or even to cultivate charming physical weakness until we start to believe our bodies are weak. Iron teaches us how strong we can be."

Women need iron, all humans need iron, and not just young athletic ones.

Being more powerful, more agile makes you more dangerous.
Limping puts you on victim profiles.

So getting stronger without damaging yourself becomes vitally important

Maybe I am the hero that thread needed.

So I promised at least three dumbbell squat alternatives...
Here are four Old Man Judo (getting stronger without damaging yourself) Squat variations

Dumbbell Squat:
Besides working your quads, you can also add extra stuff like shrugs and toe raises.
Holding enough weight to work you legs also works your grip.

Goblet Squat:
Sink down get your hip hinge below your knees - load the weight.
Pause at the bottom.  Let the weight help you increase you range of motion (hip hinge below your knees).  Press up

World's slowest Burpee:

Old Man Thrusters

This was fun.  I hoped it helped the folks that were asking for advice.
If you have a question please post it in the comments.  It might become a future installment of the Budo Blog.

Train hard, Train smart (getting stronger without damaging yourself), Be safe

"...So you will know your own strength and be happy"

Friday, November 23, 2018

Thank God for unanswered prayers

This week was Thanksgiving in America.  A time to take a pause and show appreciation for all that you hold dear.  Then, if you are religious to thank God for those things.

The holiday, along with some projects I am working on, and conversations with friends I am truly thankful for, got me thinking about giving thanks for things one is not grateful for.

Awhile ago I had a Paul Harvey – the rest of the story, type conversation with someone.  It was brave of them to share that part of their history with me.  Especially because it involved a significant traumatic experience in their life.  As I was listening, I was hit with several thoughts:

  • Wow, I’m glad they feel comfortable enough with me to share this.
  • This person is even more amazing than my original assessments because they came through that experience.
  • Anger - I want to kill the mother fucker that caused this pain,
  • If I could go back in time I would.
But the thought that hit me hardest, and inspired this blog was…
If I went back in time and killed that mother fucker would the person sharing this deeply personal account with me ever come to exist.  Would they still be able to become the amazing person I have come to know?

In the animated film "Teen Titans: The Judas Contract" Beast Boy (Garfield Logan) is being interviewed by Kevin Smith after the apparent death of a team mate.  He says,"There are a lot of people who have been handed a rough life.  They never asked for it, but they do what they can.  Many of them can’t rise above the hurt it’s just too hard.  All that pain, the pressure crushes some of them to dust, others it turns into diamonds"

While my subconscious has been letting that cook, I have been working with a crew of outstanding individuals that I am truly thankful for on a Women’s Self Defense class for the high school I am a resource officer for.

Part of the O.D.I.N. (Network) mission statement is getting good information out to those that need it most, especially those that might not seek out this training themselves.

What better opportunity to walk our walk?

One of the things that this crew I'm working with excels at is helping me present the good information in a manner that those that need it most are capable of receiving.

A lot of - the point you are making is important, what if we presented it like this.

Besides being useful to others this corroborative process has helped me identify my own blinders, and is making me a better instructor.

As I was examining those blinders I came to realize that my discussion on "after" was very tough guy tacticool, and not as valuable to those that need it most as it could be.

Operational Disciplines:

  • Legal / Ethical
  • Violence Dynamics
  • Conflict Strategy (Avoid/Escape/Tactical Communications)
  • Counter Assault
  • The Freeze
  • The Fight
  • After

I have blinders, but with help, they are getting wider, I am seeing more.

After action Kata - get some place safe, check for injuries, get medical treatment if needed, call the police.

However, in the after many may face or have already faced a scary aspect maybe getting medical attention and calling the police:

  • Dealing with a SANE nurse
  • Receiving a post sexual assault exam 
  • Talking to Law Enforcement (signing HIPA waivers)
  • Retelling the incident 
  • Telling you parents

A Sexual Assault Nurse Examiner (SANE) is a qualification for forensic nurses who have received special training to conduct sexual assault evidentiary exams for rape victims. SANE nurses are specially trained in the medical, psychological, and forensic examination of a sexual assault victim.

I have blinders.  I've only been on the Law Enforcement side needing information, and the biases that can be ingrained with that.

I was thinking something like what Terry Trahan presented as an OG track at Violence Dynamics Prime this year this could be helpful.
You can do everything right and still be arrested for using force to defend yourself.
Especially because so many times when the Police do show up, the person still standing was not defending themselves, but the aggressor.  What is the first thing this aggressor says to the first responding Officer?  It was self defense, I swear.

Terry taught a class that detailed what happens after you are arrested.  Knowing what to expect can make something that sucks less scary.

Maybe a class that details what happens at the hospital so it is less traumatic if it ever happens.

What would I want my daughters know?  What would I want my daughters to do?
Holy shit that is an eye opener for you, starts to peel away blinders

What would I want my daughters to do?

It occurred to me that there may be undue pressure on my daughters. People joke about how tough they are, growing up around this, having Violence Dynamics Instructors, Tactical Operators, and Martial Arts experts that are like aunts and uncles.

I mean how many times have I bragged on them?  How many times have I used the image above?

Does this place a false expectation of "toughness" on them?  Too "tough" for bad things to happen to?
If something bad happened, would that self perceived expectation add additional pressure?

"There are a lot of people who have been handed a rough life.  They never asked for it but they do what they can.  Many of them can’t rise above the hurt it’s just too hard.  All that pain, the pressure crushes some of them to dust, others it turns into diamonds."

At one time the Federal Trade Commission defined a diamond as a natural mineral consisting essentially of pure carbon crystallized in the isometric system.

(FTC) has expanded its definition of “diamond” to include those grown in a laboratory.
Technological advances have made it possible to create diamonds in a laboratory. These stones have essentially the same optical, physical and chemical properties as mined diamonds. Thus, they are diamonds.

Why do I mention this?

I need my daughters to know, I will do everything I can to create the laboratory conditions to make them hard as diamond.

I know they will be exceptional.  Sadly in this world sometimes bad things happen even to exceptional people, due to no fault of their own.

Even Amazons can get hurt. They can die. Even the most well-trained person can get surprised. People die in combat - and not because they're idiots. They are highly trained "tough" people. It happens.

The trick then, is to balance training for the highest standard (lab grown diamonds)and knowing I have their backs No Matter What

As exceptional as you are you are still human and allowed to go through human healing processes.
I will be there for you then too.  There is nothing you can tell me that will drop my esteem for you.
If you are alive to tell me about something terrible that happened that means you survived - you did what was necessary, you did the right thing.

I hope the world never dumps additional undue pressure on you, if it does know that you don't have to be crushed to dust, you can become an even higher carat diamond.

I am thankful for all the people in my life that push me to be better.  I am sorry for the pain that life may have handed them.

I am not thankful for that pain.  However, I am grateful these people found the strength to come through the other side and use their life experience to help others.

Recently I too this picture of my computer  - this is my life now, kick ass women and tactical operations

Yeah it's pretty cool - it's a good life - good enough.

Train Hard, Train Smart, Be Safe
Do not pray for an easy life, pray for the strength to endure a difficult one

The Budo Blog will return in -  Friends don’t let friends squat on the smith machine.

Saturday, November 17, 2018

Kicking out crutches

Randy and Danny have been my Muse as of late.  Danny's blog is Intrepid Definitions is fantastic, and TIMELY.  She keeps knocking them out.  She doesn't take a month or two to get to it, she gets the work done, and does it well.

It is endearing that she doesn't know how good she is...yet.  I love how brave she is exposing her thoughts to the Internet.  I discussed this with my oldest daughter and she offered up this advice (to the both of us).

(Dad 'em right in the face)

Randy asks me questions, then my brain can't shut up.  So, many times processing out my thoughts to answer his question becomes a blog.  Such is the case with the blog you are currently reading.

It started simple enough...

This job is harder than I thought, but I still love it.

         How so?

It is hard to put in words exactly.  If I can't put it into words how can I process why I am feeling this way?

(and here we go)

But, before I start tumbling down this rabbit hole, a disclaimer.  This is just me (Kasey Keckeisen) the individual person thinking out loud.  Theses thoughts in no way represent the Police Department nor the School District I work for.

I hate the soft discrimination of lowered standards / expectations and, it seems that modern society has fallen in love lowering expectations.

I understand many of these kids have suffered some form of trauma, and that truly is heartbreaking.  Especially considering their tender age.

You don't make fun of a kid with a broken leg for not performing well in a foot race.
Trust me there are things in these children that are broken.

You don't make fun of a kid with a broken leg for not performing well in a foot race, but eventually that cast has to come off if, the leg is ever going to be strong again.

Eventually you have to get off the crutch, even though it may hurt.

The job is tougher than I expected because nearly every day I see the discrimination of lowered standards.  To use the analogy of the broken leg, I see authority figures give smiley face stickers to kids for using crutches 3 years after the leg break giving them the false impression that they will never be strong enough on to walk their own.  Forget about running.

The saddest part is that when these children leave the safety of school the world will kick out that crutch out from underneath them the first chance it gets, and those legs have atrophied to the point of amputation.

I have come to realize that this is so ingrained in the system that it is going to take major disruptive changes to society to alter it.

I can not change it.  That literally (and I never misuse that term) hurts me to type.
Kasey Fucking Keckeisen does not lose!  However, I can not change it.  Not from the inside.

From the inside, I can only lead by example.  Which I will continue to do

(You can be tough and also enjoy PJ day at school)

I can however, offer alternate education.  Maybe strengthen those legs a little bit.

Recently the following story popped up in my Facebook timeline.  It resonated with me and many of the people on the Odin / Alvitr team.

It gets dusty every god damned time I read that.

Odin sees the flinch when he slams his cup and refrains from doing so again.
O.D.I.N. has made people flinch on purpose as a learning tool, but we have also made people flinch on accident.

Odin doesn't slam his cup he just beams with pride... 
"Do you mind if I tell an off color joke?"
We continue to learn and grow to push each other to be better.

What really stood out for me was this line - So you will know your own strength and be happy all your days I will teach you to use these weapons.

Can one every truly be happy if they never find their own strength? 
(Get off those god damned crutches?)

This job is harder than I thought, but I still love it.

I can't change a flawed system but I can help people discover their own strength, and be happy.

On top of being an excellent writer, Danny is also a gifted artist.
She drew this

So you will know your own strength and be happy all your days I will teach you to use these weapons.

Train hard, Train smart - discover your strength - be happy - Be Safe