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November 28th, 2004


November 28th, 2004

This day in Bok Fu Do history, November 28th, 2004, Mr. Wolfe and Mr. Bogolub were presented their 1st degree black belts! Happy 7 year black belt anniversary!

Mr. Bogolub and Mr. Wolfe the day of their black belt presentation!

Healing – A great read about healing our bodies as well as our minds and hearts

Bok Fu Fitness

Warm Up:
2 times:
4 times- 20 seconds jogging in place, 10 second sprint
Straight Leg Kicks up and down mat
Inchworms up and down mat
Broad Jumps up and down mat
Hardbow/Broken Bow Lunges up and down mat
10 Scorpions

Horse Stance Squat Jumps
Sit Ups with Cross Punches
Wheel Kick Balance (1/2 on each leg)
Punches on Pad or Heavy Bag

Warm Down:
5 minutes ball torture for shoulders/back