November 28th, 2004

This day in bok fu do history, november 28th, 2004, mr. wolfe and Mr. Bogolub were presented their 1st degree black belts! happy 7 year black belt anniversary!

Mr. Bogolub and Mr. Wolfe the day of their black belt presentation!

Healing – a great read about healing our bodies as well as our minds and hearts


Warm Up:

2 times:

4 times- 20 seconds jogging in place, 10 second sprint

Straight Leg Kicks up and down mat

Inchworms up and down mat

Broad Jumps up and down mat

Hardbow/Broken Bow Lunges up and down mat

10 Scorpions



Horse Stance Squat Jumps

Sit Ups with Cross Punches

Wheel Kick Balance (1/2 on each leg)

Punches on Pad or Heavy Bag

Warm Down:

5 minutes ball torture for shoulders/back