12 Days of Bok Fu Spirit – Are YOU up for the Challenge?

Did you see our video on thanksgiving? Our 12 days of bok fu spirit challenge will begin on Tuesday, December 20th and will end on the last day of the year, December 31st. We’re asking all of our students to ring in the new year by giving back and showing kindness. Your challenge is to do a random act of kindness every day of the 12 days. It can be towards family, friends, classmates or even strangers. Log your random act on our blog each day in the comments. Those that complete all 12 days of the challenge and show their bok fu spirit will find that it’s the perfect way to end 2011 and begin 2012! You will also be rewarded for your efforts. Are you up for the challenge?

Enlightening 2 minute video on the world’s obesity problem!


Warm Up:

2 minutes of jogging in place, after every 20 seconds do a 10 second sprint

50 jump rope jumps (5 push ups for every time you stop)

50 alternating leg jump rope jumps

10 Around the world (with staff)

10 Pass through (with staff)

10 Overhead Horse Stance Squats


On the minute every minute for 15 minutes

5 Push Ups

10 Sit Ups with Cross Punches

15 Horse Stance Squats

Notes: At the top of each minute complete the series of 5,10,15. If you fall of pace and can’t complete it in a minute, finish the rest of the 15 minutes with as many rounds as possible.

Warm Down:

5 minutes partner stretching