Congratulations to our new red belts, Ms. Camozziand Mr. ong! they earned their red belts on Monday night during our joint trainee class in Alamo after finishing a rigorous testing process. they both are fantastic examples of hard work and wonderful attitudes that we look for with each of our instructors. Welcome!
This is a powerful video! It’s about smoking but you can relate it to anything in your life that you know is harmful to you. That may be the way you eat, the thoughts that go through your head, a sedentary lifestyle…The beauty of being a teacher in bok fu do is if you are going to ask a student to do (or not do something), you must first look directly at yourself. You can’t ask someone to do something you wouldn’t first do yourself. Enjoy this video!
BOK FU FITNESS
400 M Run (or 100 Mountain Climbers)
Inchworms up mat
Straight leg kicks down mat
Advanced/reverse straight leg kicks up mat
Broad Jumps down mat
Bear Crawl up mat
Drop stance/hardow/crane down mat
5 Rounds – AMPRAP 3 minutes each
1 minute rest between rounds
3 Bok Fu Burpees
6 V Ups
9 Horse Stance Squats
Notes: Continue with your round after the 1 minute rest. As an example if you do 4 rounds plus 3 BF Burpees in the first 3 minutes, rest for 1 minute, then start back with 6 V Ups and 9 HS Squats of round 5.
5 minute belt stretching