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Ron Rapatalo

@phenomeron

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"It's been a long time/ we shouldn't have left you/ without a dope episode to listen to... (listen to, listen to, listen to)." We may not have Timbaland or the late, great Aaliyah in the studio, but Jonathan and @professordocmiller believe they have the next best thing for our loyal Bored members: a special live-to-tape episode with @karlaevigil, the co-founder and CEO of the @equity_inst! Teachers are working hard to create safe learning environments on the fly for young people amidst COVID-19, knowing that many of their schools were unsafe and under-resourced BEFORE the pandemic. How might we rethink our approaches to schooling, teacher preparation, and partnerships with community to create a healthy, safe, and inclusive future for our young people and teachers?

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"It's been a long time/ we shouldn't have left you/ without a dope episode to listen to... (listen to, listen to, listen to)." We may not have Timbaland or the late, great Aaliyah in the studio, but Jonathan and @professordocmiller believe they have the next best thing for our loyal Bored members: a special live-to-tape episode with @karlaevigil, the co-founder and CEO of the @equity_inst! Teachers are working hard to create safe learning environments on the fly for young people amidst COVID-19, knowing that many of their schools were unsafe and under-resourced BEFORE the pandemic. How might we rethink our approaches to schooling, teacher preparation, and partnerships with community to create a healthy, safe, and inclusive future for our young people and teachers?

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Today’s 7am #zoomworkout! Easy day. 💪🏽💪🏽💪🏽 Used the 16 kg for the GMs and drags. Also used the same for the swings in the finisher.

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Today’s 9am #zoomworkout! Did a lot of modifying as I wanted to take it easier today. Did two-arm BOR with a 16 kg for 15 reps. Then did 5 reps of MP with 30 sec waiter’s carry. Finisher was armor building! 12 sets of 2 cleans, 1 L/R press and 3 squats. Used the 16 kg bell and did the 12 sets with minimal rest. Did a 13th set with double 20 kgs for fun. Now onto two days off!

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Stay smiling after today’s 8am #zoomworkout! Did double KB cleanes and marches with 16 kg to keep it lighter. Finisher was 💦💦💦💦. The Super Marios are a 🍑 🍑 🍑 builder. Think reverse lunge into a single leg jump. Recovery: #cbdoil and #mobilityflow

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Today’s 9am #zoomworkout! Between the gorilla complexes and snatches today was tough!! 💦💦💦. For finisher included a snatch video! @joshteves24 @ironstrongfit @salvationwellness feedback welcome!!!!! Last set for snatches did 5 strict cleans L/R with 28 kg. You have to really feel like you’re jumping off the ground to get good momentum.

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#RapFam #1500thpost

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Today’s 8am #zoomworkout! Pretty straightforward. Used 16 kg for up downs. Used 20 kg first set of MPs for 8 reps then went to the 28 kg. Used resistance bands for bicep 24s. Finisher used the 20kg. Need to work on my clean to reverse lunge form!!!!!

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Today’s 9am #zoomworkout! Chin-ups were 7-4-4-4. Broke up the lunge curl and press into 9 L/R reverse lunges and then 18 curl and press with 16 kg kb. Did last set of curl and press with resistance bands. Finisher was oof!!!! Used the 16 kg for the thruster (full depth on squat!!) and the swings. Didn’t jump for the split squats (sorry @joshteves24). Last set of swings used the 28 kg. Next up 3 drops of #cbdoil from @salvationwellness and recovery routine!

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Today’s 7am #zoomworkout! Strength block was good. Used the 16 kg DBs. Did 5 pull ups for last set instead of BORs. Core block was tough esp after the strength block. Sloooow sliding knee tucks is tough!!!! Then the finisher: 5 minute bear crawl. My knees didn’t get touch the ground but would get a break when turning around in my apt. Shoulders are on 🔥🔥🔥🔥🔥. Now onto mobility/recovery work.

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Today’s 8am #zoomworkout!! 💦💦💦💦 Strength block did 16 kg for snatches and 20 kg last set. Working on my elbow drop on the descent. The 24 abs on the physio ball and the airborne lunges were oyyyyy. Finisher was tough. Split up the makers into plank rows then single KB clean and press. Used the 28 kg for last 3 sets of clean and press. More 💦💦💦💦

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Happy bday to my #1, Shanita! Sofia, Ava and I celebrate YOU - wife, mother, literacy and learning nerd, plant lover, British royalty fan, Bmore Pooh, loyal friend, cuddles lover, center of the RapFam universe. Mahal kita.

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