Thanks to Ms. Winder for finding this! another great one.

Time for some Bok Fu Philosophy. With leadership training weekend coming up, there’s no better time than the present to get your head on straight and focus on the task at hand. Remember, the mind leads and then the body follows.

This is from grand-master Lee’s writing, “thinking profile of a world class black belt”.

Personally, I think the best definition of insanity is doing the same things over and over again even though they don’t work. Stop doing what doesn’t work or you will never become a world class black belt. In life, I think you have two choices: inspiration or desperation. To be a truly great world class black belt, you must choose inspiration.

What will be written on your headstone? “He watched a lot of Monday night football,” or “he sure liked beer and popcorn.” When you get to the end of your life, are you going to be satisfied (let alone happy) with how you spent your life? Remember, this is your life happening right now. make it a black belt life! this moment, right now, is not a dress rehearsal. it is your life and just maybe it will be the only one you will experience.

What is your idea of a perfect day? Think, because if you don’t know, how will you ever recognize and appreciate it when you have one? Get the idea?

Remember, life can only give you what you ask for!”

BOK FU FITNESS

Warm Up:
400M Run or 100 Jump Rope Jumps
15 Horse Stance Squats
Drop Stance/ Hardbow/ Crane up and down mat
Samson stretch up and down mat
15 Chicken Lunges

Workout:
5 Rounds for time:
100M Hardbow/Broken Bow Lunges (advanced holding medicine ball overhead)
25 Rear Kick Planks (each leg)
100M Bok Fu Burpee Broad Jumps

Notes: 100M can also be up and down the mat 3 times. Bok Fu Burpee Broad Jump is a bok fu burpee but instead of a jumping forward snap kick, do a brood jump forward.

Warm Down:
5 minutes ball torture for hips and quads