Some of our USA team hopefuls modeling some of the items from the rummage sale on Saturday! Thank you to everyone that donated to the sale. It raised $1000 to help the team get to the world championships!

Here is a short paragraph from our new Bok Fu philosophy writing by master Buckley that was unveiled at the instructor class on Saturday.

The rule of five

To earn a Richard Lee Bok Fu Do black belt will require you to silence the undisciplined child inside of you. This means making a few intelligent choices. First, you must choose to have faith in the system over doubts in yourself. Second, you must choose to trust in your teachers over acting out foolishly on your emotions. Third, you must choose to listen to your teacher over the unimportant and harmful thoughts of your own making. Fourth, you must choose the bond/relationship with your teacher over all other negative influences in your life. Fifth, refer back to numbers one through four until you get it right.

It’s almost tournament time! here is a video we’ve put up on the site before to get you ready for the nationals.

BOK FU FITNESS

Warm Up:
20 seconds jog, 10 seconds sprint (8 times)
20 seconds single jumps, 10 seconds double unders (8 times)
20 seconds V Up hold, 10 seconds rest (8 times)
20 seconds Horse Stance Squat, 10 seconds rest (8 times)

Workout:
AMRAP 15 minutes
5 Clapping Push Ups
10 Horse Stance Squat Jumps
15 Sit Ups with Cross Punches

Warm Down:
all techniques from your belt tai ji style
5 minutes partner stretching for hips and hamstrings