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Fire Staff Spinning


Fire Staff Spinning

Here are two great pictures from the Alamo school today!

Ms. Pon shared this video of her progress from a class she’s taking on Fire Staff Spinning. Maybe we should add this into the Bok Fu Do curriculum! Way to go Ms. Pon. Keep up the good work and we’ll look forward to a demonstration in person soon!

Bok Fu Fitness

Warm Up:
2 Times:
50 Jump Rope Jumps
20 Double Unders
Straight Leg Kicks Up and Down Mat
Drop Stance/ Hardbow/ Crane Up and Down Mat
Broad Jumps Up and Down Mat
Inchworms Up and Down Mat

Work Out:
3 Rounds:
30 Seconds Broken Bow Jumps
30 Seconds Horse Stance Squat with Push Up
30 Seconds V Ups
30 Seconds Push Ups with hand release (advanced hand stand push ups)
30 Seconds Hardbow/Broken Bow Lunges
30 Second Rest

Notes: Your score is your total number of reps from the entire workout.

Warm Down:
5 minutes belt torture for hamstrings and groin