Coke and Starbucks…yuck!

Here is one more dose of bok fu philosophy for you. From what i hear, these posts are helping us all get refocused this week! enjoy…

“Let me ask you a question. Do you really want to be a black belt master? Okay, now ask yourself, what did i do this week to make that goal happen? If your answer is “little or nothing”, then you will get little or nothing back. To see you must first be looking. To run, you must first walk. you see, anybody can fall in love with a result, but the black belt master falls in love with the effort, the procedure. He sees the kata in all things that will give him the proper result. When you get to the point where you fall in love with the effort or procedure, you will get the maximum result in all endeavors.

Let’s say i were to wave a magic wand over you and tell you that during the next week every single minute you were in the school you would improve more than you ever have in your life. Would you be there seven days a week? of course you would. Why? because you would be acting as if you were going to succeed. You would know you were going to succeed. You wouldn’t even think of failure. It’s that simple.

But you say, “I just don’t know if it’s going to work.” Give it 100% and i tell you that it will work. Fear will knock you down every day. Frustration will knock you down every day. I want you to realize as one of my black belts that all life has will never keep you down. The true Richard lee black belt never stays down for long. You’re studying bok-fu-do. get the eye of the tiger. what is it? it’s a concentration of your will that people and other black belts will see in your eyes. You’re hungry for it. you have to have it. The next degree in the belt, being a world champion, being a billionaire. Do this for me. If you will have the eye of the tiger for an extended period of time, you will gain what i really want for you – the heart of a lion. the only thing that can defeat one of my black belts is himself. Believe it and be a winner.”


Warm Up:

2 Times:

10 Inchworms

10 Horse Stance Squats

10 Straight Leg Kicks (each leg)

10 Rear Kick Planks (each leg)

10 Side Kick Planks (each leg)

1 minute of partner push ups


As Many Rounds As Possible (AMRAP) 15 minutes

10 Broken Bow Jumps (advanced holding medicine ball with arms extended straight)

10 Horse Stance Squat Jumps (advanced holding medicine ball with arms overhead)

10 Push ups with hand release

10 V Ups

Warm Down:

All techniques in your belt in slow motion

5 minutes of belt stretching for hamstrings