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This morning
Bench Press
Capoeira Routine
– Hip stretches
– Hamstring stretches
– 20 ginga and cocarinha
– Alternate high kicks from my lemon tree to fence
– 20 Ginga and Bencao (Push Kick)
– 20 Ginga and Meia Lua de Frente (Half-Circle Kick)
– 20 Ginga and Queixada (Chin Kick)
– Repeat Bencao, Meia Lua de Frente, Queixada
– Hamstring stretches
– Arm Stretches
– 50 body squats
– 100 situps8 Comments-
171,968
Abibisika (Black Gold) Points
Woayɛ adeɛ pa ara! Mo ne yɔ!
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Meda ase
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171,968
Abibisika (Black Gold) Points
Yɛnni aseda
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171,968
Abibisika (Black Gold) Points
Wohwɛ a, w’asako adesua no na ɛte sɛn? Wogu so resua anaa?
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Seesei m’agyae capoeira adesua no efiri sɛ ne boɔ den. Me ne me mma baanu, metua $300 bosme biara. Mepɛ sɛ me fa sika tu Abibikasa adesua.
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171,968
Abibisika (Black Gold) Points
magyae
ɛfiri sɛ (anaasɛ “efisɛ” wɔ Akuapem)
mefa
tu -> tua?Ɛno nso yɛ. Woda so resua mdw ntr anaa?
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Mdw Ntr deɛ menim mpo. Nnawɔtwe a ɛtwam Nana Rkhty kakyerɛ me sɛ yɛnni asuafoɔ bebree a yɛbɛtumi ayɛ mdw ntr ekuo.
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171,968
Abibisika (Black Gold) Points
mennim
ɛtwaam
ka kyerɛɛ
Ampa. Yɛatu ahyɛ da. Yɛbɛsan abɔ ho dawuro. Ɛyɛ pa ara sɛ woakae me.
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