I was in a beautiful area on the coast on Wednesday where you could take breathtaking pictures of the view. I came across a family of 4 whose mother was desperately trying to get a good picture of her family on the rocks overlooking the water. Although I was engaged in a conversation, I stopped, walked over to her and asked if I could take the picture for her so she could be in it with her family. She seemed shocked by my offer, since tons of people had walked by without stopping. She was thrilled, handed me the camera and stood with her family as i took a picture for them that I am sure they will enjoy for years to come. She graciously offered to take a picture of us back!

As this year quickly comes to a close and 2012 takes over, it is a time that many people begin to think about goals for the upcoming year. Our 12 days of Bok Fu spirit is a perfect way to think about how we can improve ourselves in the upcoming year. 

BOK FU FITNESS

Warm Up:
2 times:
10 Samson Stretch
10 Pass through with staff
50 Jump Rope Jumps
25 Double Unders
30 seconds Broken Bow Jumps
30 seconds Horse Stance Squats
30 seconds V Ups
30 seconds Push Ups

Workout:
AMRAP 15 Minutes
2 Handstand Push Ups (or clapping push ups as substitute)
4 Ninja Pistols (2 each leg)
6 Horse Stance Squat Jumps with medicine ball
8 Box Jumps (or step ups)

Warm Down:
5 minutes belt stretching for hamstrings