East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
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!
BOK FU FITNESS
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.
5 minutes partner stretching
-Samson partner stretch
-Bar work hamstring stretch