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World Record Plank Hold


World Record Plank Hold

East West Kids Special Squad Demo from our Charity event! These are some very talented kids!

I spent 2 1/2 hours on Monday cleaning out the garage. At first, I didn’t relate it to a kindness act until I realized that I had set aside 4 bags of clothes and assorted things to donate to charity. We found a program that is sending used household items and clothing to people in the Philippines that are suffering after the flooding.  I also realized that the kindness carried over into my own family, as the other member of my household was thrilled by all of the extra space in the garage!

This is pretty impressive! Thanks to CFSR for the link. Try the plank hold for 3 minutes and see how you feel, and then imagine 30 minutes…
World Record Plank Hold

Wishing you a Diet Free New Year!

Bok Fu Fitness

Warm Up:
Tabata Plank Hold
Tabata Hollow Rocks

20 seconds on, 10 second rest – 8 times
alternate between plank hold and hollow rocks

5 minutes Double Unders
4 minutes Horse Stance Squats
3 minutes Bok Fu Burpees
2 minutes Sit Ups with Cross Punches
1 minute Push Ups with Hand Release

Warm Down:
5 minutes belt stretching

11 Responses

  1. Brian Yu

    A friend of mine who first taught me how to debate in middle school moved away, and I hadn’t spoken to her in a few years. After winning a debate tournament last week, I found the time to talk to my friend today and thanked her for what she had taught me. She lives more than two hundred miles away now, and I’ve had a lot of people help me with debate throughout the years, but I wanted to make sure that she knew that I was appreciative of the first bit of inspiration that she gave me.

  2. Michael Hori

    Today, walking by my school I see some of my classmates doing a project for mandarin so, I stop by and say hi, to my surprise, they ask me to help them with their project. So I ended up playing a role in their video and helping them film their project.

  3. Tina Duong

    12/27 – I was meeting a client in Pleasanton near by Stoneridge mall today. While passing by a little plaza, I noticed a big sign at the American Red Cross “Winter Blood Drive”, so I decided to come in. I have always been afraid of needles, but I was told that I had blood type AB+, so I donated blood at least twice a year before until I started to run many races and dropped lower than 110 lbs and was no longer eligible to donate blood. But now I can …

    * Every two seconds someone in the U.S. needs blood.
    * Each whole blood donation can save up to three persons
    * AB-positive type blood donors are universal donors of plasma, which is often used in emergencies, for newborns and for patients requiring massive transfusions. is only found in 3% of US population
    * Uses of AB+ type blood: to treat immunological disorders, therapies used in treatment of bleeding disorders, uses in critical care settings for treatment of shock and burns, during surgery and for fluid replacement therapy, used in the treatment of deceases that resulting in liver and lung failure.

    I feel blessed to be healthy, strong and active. I just gave a perfect gift that everyone wants but money can’t buy; unlike fashion trends, video games, golf clubs, etc .. the perfect gift costs nothing but an hour of my time. Plus, I got cookies, juice, and a t-shirt – well, it’d be better if it said “I bleed Red and Gold (for the 49ers 🙂

  4. Jane Ellett

    This post is for the 27th Fixed a gate that had fallen down so my nieces’ dogs coouldn’t get out at our vacation rental.

  5. noah

    monday: little kids were playing a ball game then i picked up their balls for them

    tuesday : i helped my mom pick up and cary her grocery to her car

  6. Art Panella

    Dec. 26th, Baby sat 8 week old Mia, and 2 3/4 yr old Jack so our son could spend the day with his wife on her birthday, which was Dec. 26th.
    Dec 27th, purchased a book about a wine tour and gave it to Russ Bellici’s daughter at Forli Rest.

  7. Laura

    With regard to donations, Jake Moore continues to collect used toys, kids books, games, puzzles, clean stuffed animals and used school supplies for a local organization, Books for the Barrios, that ships items to impoverished children in the Philippines (older Mr. Moore started the project a number of years ago). So if you need to clean out those toy boxes, bookshelves and closets to make room for all those new items you got for Christmas, let the Moore’s know (nothing so large it wouldn’t fit in a file box and nothing that requires a battery please) . Also, once school starts back up, Jake will be starting a drive to give to an organization based in Lafayette, Trust in Education. They provide warm clothing (clean coats, sweatshirts, sweaters, fleece wear and jeans) to families in Afghanistan. So if you are going through your closets to see what you’ve outgrown or just decide is no longer your style, let the Moores know. Mrs. Moore has “porch privileges” for donations taken directly to the founder’s home in Lafayette. You definitely would be putting a smile on someone’s face.

  8. Ms. Malone

    Today I saw a dog running frantically down Danville Blvd. by my house and was getting dangerously close to the traffice. I quickly ran into my house and grabbed a dog treat and an extra leash and drove down a few side streets until I found the dog wandering through people’s yards. I was able to coax the dog with the treat and put the leash on her. After a few phone calls and conversations with people in the neighborhood was able to reunite the dog, Katie with her very grateful owner. Haven’t felt happoer about doing something in a very long time! Hug your pet today!