A Butterfly's Lesson

The day of Cusack has arrived! Mr. Cusack will begin his black belt testing process this Wednesday. When you see him, wish him luck, not that he’ll need it. Mr. Cusack has been preparing for this for 13 years! go Gettem Cusack!

Thank you to Dr. Panella for sending this! the butterfly is a very important symbol in Bok Fu Do. This video absolutely helps to explain why! Enjoy!


Warm Up:
2 times-
Samson stretch up mat
10 Horse Stance Squat
Straight Leg Kicks down mat
10 Push Ups
Advanced/ Reverse Straight Leg Kicks up mat
10 Broken Bow Jumps
Bear Crawls down mat
10 Scorpions
Drop Stance/ Hardbow/ Crane up mat
10 Rear Kicks
Broad Jumps down mat
10 Wheel Kicks

4 Rounds – 4 Minutes Each
100 Mountain Climbers
15 Bok Fu Burpees
Max Rep in the remaining time of: (Round 1- Push Ups) (Round 2- Sit Ups with Cross Punches) (Round 3- Horse Stance Squat Jumps) (Round 4- Chicken Lunges)
1 Minute Rest between rounds

Warm Down:
5 minutes belt stretching for hamstrings
ball torture for shoulders