This middle school principal got a retirement send off he wasn’t expecting from the kids at his school. His student’s put together a flash mob dance as a way to thank him for believing in them. You could tell how moved he was!
BOK FU FITNESS
Warm Up: Samson stretch up mat 10 Horse Stance Squats Inchworms down mat 10 Tuck Jumps Straight Leg Kicks up mat 10 Push Ups Advanced/ Reverse Straight Leg Kicks down mat 10 V Ups
10 over unders with partner (Over under is partner 1 on all fours, partner 2 jumps over partner 1. Then partner 1 lifts up with legs straight and partner 2 crawls under partner 1. That’s 1 rep. Do 10 of these and switch to the other person. The record so far is 54 seconds.)
Workout: 20 seconds on, 10 seconds rest – 8 times Horse Stance Squat Jumps Push Ups with Hand Release Double Unders (or 1 single jump plus 1 tuck jump) V Ups
Notes:Your score for the workout will be the total number of repetitions cumulative throughout the workout. Complete all 8 rounds of each exercise before moving onto the next one.
Warm Down: 5 minutes partner stretching for hamstrings
Inspiring One Quality Student At A Time Since 1967
"I LOVE East-West Kung Fu!I drive myself, my husband and my daughter one hour each way four to five days a week from Napa, just to get to attend this school. (yes I know, run on sentence)"
- Georgia B.
"I have been at East West for about 3 years now. It’s definitely a place you want to go! With a variety of classes for everyone, and a flexible schedule,…"
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"I have been going to East West for almost 2.5 years now. It is a wonderful facility with trained experts that are willing to spend time with you and help…"
- Lore H.
"Bok Fu Do is a the best martial art and East-West Kung Fu is the best school to learn the system. My family and I have been with East-West Kung…"
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"Bok Fu Do has had a profound impact in my life. I walked through the front doors of the school when I was five hoping to learn to defend myself, …."