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November 28th, 2004

29
Nov

November 28th, 2004

This day in Bok Fu Do history, November 28th, 2004, Mr. Wolfe and Mr. Bogolub were presented their 1st degree black belts! Happy 7 year black belt anniversary!

Mr. Bogolub and Mr. Wolfe the day of their black belt presentation!

Healing – A great read about healing our bodies as well as our minds and hearts

Bok Fu Fitness

Warm Up:
2 times:
4 times- 20 seconds jogging in place, 10 second sprint
Straight Leg Kicks up and down mat
Inchworms up and down mat
Broad Jumps up and down mat
Hardbow/Broken Bow Lunges up and down mat
10 Scorpions

Workout:
40-30-20-10
Horse Stance Squat Jumps
Sit Ups with Cross Punches
Wheel Kick Balance (1/2 on each leg)
Punches on Pad or Heavy Bag

Warm Down:
5 minutes ball torture for shoulders/back