This day in bok fu do history: february 28th, 2004, Ms. Malone earned his 1st degree bok fu do black belt. Happy 7 year anniversary Ms. Malone!
The runner’s high is real. Check out this article from theNew York Times.
Are you ajamba juice drinker? Check out this interesting article. Take what you want from it, but regardless, it’s a good read.
BOK FU FITNESS
50 Single Jump Rope Jumps
20 Double Unders (attempts count)
30 Seconds Plank
30 Seconds Sit Ups with Cross Punches
30 Seconds V Ups
Tuck Jumps (advanced holding medicine ball)
Power Punches on Heavy Bag or Pad
Push Ups with Hand Release
5 minutes ball torture for shoulders/ back