This day in Bok Fu Do History: February 28th, 2004, Ms. Malone earned his 1st Degree Bok Fu Do Black Belt. Happy 7 year anniversary Ms. Malone!
The runner’s high is real. Check out this article from the New York Times.
Are you a jamba juice drinker? Check out this interesting article. Take what you want from it, but regardless, it’s a good read.
Bok Fu Fitness
50 Single Jump Rope Jumps
20 Double Unders (attempts count)
30 Seconds Plank
30 Seconds Sit Ups with Cross Punches
30 Seconds V Ups
Tuck Jumps (advanced holding medicine ball)
Power Punches on Heavy Bag or Pad
Push Ups with Hand Release
5 minutes ball torture for shoulders/ back