Wear Sunscreen!

It’s almost graduation time for many of our bok fu do kids that have been with us for many years. I came across this video and thought of them as they are about to embark on a new journey in their lives. While it definitely applies to them, there’s some important advice in there for each of us to think about.

“Yesterday is history.
 tomorrow is a mystery.
 today is a gift.
 that is why it is called the present.”


Read this article and take a moment to be in the present. Wherever you go, there you are.


Warm Up:

2 times:

400M Run (or 40 Double Unders)

10 Mountain Climbers

10 Broken Bow Jumps

10 Chicken Lunges

10 Push Ups

Bear Crawls Up and Down Mat

Crab Walks Up and Down Mat

Inchworms Up and Down Mat


AMRAP 8 Minutes

1 Handstand Push Up

2 Horse Stance Squat Jumps

3 Back Up to V Up

4 Clapping Push Ups

5 Bok Fu Burpees

Warm Down:

5 minutes Ball Torture for shoulders