KO Summer Friendship Tournament

Congratulations to everyone that competed at the ko kung fu summer friendship tournament on Saturday. Mr. Mahadwar, Ms. Mahadwar and Mr. W. Kinsey represented east west along with our lei tai team. It was a wonderful event that celebrated master Ozuna’s 30th anniversary in martial arts. Thank you to all of our staff members that went down to assist with the tournament. Your help is always greatly appreciated!

We are on a week break from summer camp, but are already looking forward to the next session. On Friday, Ms. Newman came and ran a bff workout for the campers. Here is a quick video from the workout.

Everyone loves the stick game! But have you seen it from the spinner’s perspective? Try not to get dizzy!


Warm Up:

2 times:

Straight Leg Kicks up mat

10 Tuck Jumps

Broad Jumps down mat

10 Wheel Kicks (5 per leg)

Hardbow/ Broken Bow Lunges up mat

10 Combo (left, right, roundhouse kick)

Samson Stretch down mat

10 Triple Kicks (5 each leg)

20 seconds on, 10 seconds rest – 4 times

Broken Bow Jumps

Push Up Planks

Back Up to V Up

Horse Stance Squat Jumps


10-9-8-7-6-5-4-3-2-1 Horse Stance Squat with medicine ball throw

5-5-5-5-5-5-5-5-5-5 Push Ups with Hand Release

10-9-8-7-6-5-4-3-2-1 Bok Fu Burpee


You will do 10 Horse Stance Squat with medicine ball throw, 5 push ups, 10 bok fu burpees. Then 9 HS Squats, 5 push ups and 9 Bok fu burpees. Continue this pattern until you finish with 1 HS Squat, 5 pushups and 1 Bok fu burpee.

Warm Down:

5 minutes partner stretching

-Samson partner stretch

-Bar work hamstring stretch