Why Everyone Should Do Burpees - And Their Amazing Variations!
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- เผยแพร่เมื่อ 6 มิ.ย. 2024
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Burpees don't get a ton of love on TH-cam, but they are one of the best exercises out there for conditioning. There are many benefits of burpees, owing to their full-body nature, the constant movement, and the incredible versatility. While burpees may not be that useful for hypertrophy or max strength, they are fantastic for work capacity, strength endurance, and dynamic movement.
Once you start adding variations though, that's the benefits of burpees REALLY start to open up. Throw in more movements to create a seamless sequence of explosive movements that work you on every plane!
Do you guys use burpees? Let me know in the comments below!
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"Hey what's going on everyday, Art Iron Wolf here......." Did so many burpees, his lines are repeating in my mind!
I can hear his rep count aswell when exercising 😁
"1, 2, 3, 4, 5 ... 78
1,2,3,4,5 ...79..."
iron wolf is my fav burpees channel
Preach
"1, 2, 3, 4 ,5, 1....1, 2, 3, 4, 5, 2....,1, 2, 3, 4, 5, 3......" 🐺
Wolfpack is here
I love Burpees xD
Burpees are a lot of suffering that turn out to be super rewarding lmao
So true
The good kind of suffering! 🔥
@@TheBioneer All suffering is good if your a masochist!
the fact that JaxBlade is her warms my heart
My gym coach usually calls it squat thrusts instead i asked why n he said cuz burpees sounds like butt herpes to him
7:14 "If you want to make the movement more explosive; more about the jump height simple, just jump higher." Words of wisdom.
"COMMANDO BURPEES";
check out Moses Cuevas - an amaaaazing and spectacular movement ❤ 🎉
Alright, you got me convinced
Sup man
I'm convinced but i imagine i would only manage about 5
@@utharkruna1116 do 5 a day…
What's up brother ! Nice to see you here
@@utharkruna1116 You can make them easier by not doing the push up part or the jump part
Ah yes the Burpee, otherwise known as the "someone pissed off the captain today so we're all going to suffer for it before dinner".
FACTS
Yep.
Dang, when that would happen how long would they keep you guys out there?
@@xusernamex7146 Not that long, 30 to 45 minutes tops, but it sure as hell feels like an eternity if you got to do burpees the whole time after a long day of already doing physical stuff...
In the Marines we called them bends and thrusts . Once did them all afternoon.
Been doing burpee routines for a year now, inspired by Iron Wolf and Burpees King. Those routines get addicting as hell once you manage to push yourself through a few tough ones. Feels like such an accomplishment to finish a routine like 500 navy seals/1000 2-pumps or 1-pumps. You can really push yourself and dig deep some days
have you seen improvement thanks to that specific exercise ?
@@walterjames8230 He has started to lose his hair already.
Can you share some of your burpee routines?
@@jakepayne2985 Lately (for the past 2 months or so) I incorporate one or two heavy "burpee only" sessions a week to my training. Those are basically my chest+triceps pushing workouts for the week. I find adding some kettlebell presses+flyes,heavy rows+pullups,legs+running during a weekly training block translates to a more complete way of training. However in these once or twice a week burpee routines I still manage to go for 700-1000 pushups just as well as I did whenever I was only focusing on burpees. There are so many different routines to choose from really. Lately I have been steering away from single pump burpees (although I would recommend them to anyone staring out) as I find that 2 or 3 pumps work my conditioning enough (+running). Matter of fact, my yesterday's routine was 200 5-pump navy seals (1000 pushups). It was one of the first burpee routines I did back in 2020, completing it in 2h20mins, completely exhausted. It was head and shoulders above anything I had done before in terms of difficulty. Yesterday was the 2nd time I ever tried it and got it in 1h19mins and still had some in the tank. However 200 of the same thing is pretty bland to be honest. There can be so much variety with different routines. I would go through Iron wolf's channel or check some of his prior monthly challenges (the beginner/intermediate ones if starting out), he has quite a few quality routines to choose from. Start out by incorporating them into your schedule, 2-4 times a week for example.
@@mhkl5448 Damn dude!! That 2nd time is impressive! I’m motivated to try it now. I’m pretty good at burpees, and usually add push-ups (pumps) anyway, so why the fuck not! Thanks for the info, a lot
Burpees are supreme heart check as the Bioneer noted. I started the exercise about 5 weeks ago and can do 120 one pump Burpees unbroken in 12-13 minutes. I'm 52. Ñow, watching the Bioneer, I will incorporate new variations. Thanks for the excellent, informative work you do.
120?? Damn how much could you do when you first started ? I can do like 15-20 and then I’m completely winded .
Now go next level and do 500 navy seals ala Iron Wolf, no fluff, no excuses and no rest
@@phonkaddict2119He achieved it in 5 weeks in his 50's. This person already had a very solid fitness base.
Legend !
"COMMANDO BURPEES";
check out Moses Cuevas - an amaaaazing and spectacular movement ❤ 🎉
The Bioneer is perhaps the premiere fitness coach on TH-cam. He continually surprises me with his well thought-out and heavily researched approaches to specific exercises and exercise regimens. He doesn't just talk the game, he walks the talk and demonstrates everything, and his fitness level bears witness to a grueling, mind-numbing daily grind!
Just found his channel after starting burpees. Totally agree with your comment this guy is a great teacher put him up there with alan thrall for strength training and tony jefferies for boxing. Follow those three and you cant go wrong!
I like him way better than AthleanX
The Bioneer, K Boges, and Jeff Cavalier/Athlean X - all channels worth following.
@@rahmaximus8736 Jeff is not so thought provoking but I think his weight training vids are the best. Adam is very inspirational and had made exercise fun again.
@@kiteenglish7949 I recommend Hybrid Calisthenics channel as well
We do burpees as part of our warmup at our karate school. Don't do these too soon after eating, or they turn into barfees!
LoL I remember someone choked up his lunch meal when we're suppose to do 50 burpees quickly when training for fire school
Karate is a very good martial art..
@@steverodgers4662 It's not really a "karate" school...nobody know wtf kajukenbo is, and I don't feel like explaining it in a youtube comment.
@@NeutroniummAlchemist i know what it is.. as long as u spar there and train correctly..u have judo throws n boxing in there.. kinda better than karate
Everything works and depends if u train regularly .a person who trains wing Chun and jogs and does 500 squats pushup n crunches and stretches lifts weights etc will kick a non trained out of shape person.. even if it's wing Chun for example. And there is nothing wrong with that style by the way
Iron Wolf 🐺 Rep city 💪🏻
For sure, brother. Wolfpack.
Yes
Salute.
Salute
Dude your approach to fitness is incredibly inspiring. Thank you. I just bought your book a few days ago and I'm almost finished. It's really really good. You are the future of physical culture.
Probably the best video I've seen in your channel so far, and with great information density. Not only on burpees themselves, but on compound exercises as well.
A burpess-only routine by Jeff Cavaliere was my starting point in a path towards functional training a couple years back, and it's still a fallback routine when in a pinch. I'll try to incorporate some of the variants presented here too.
The master of Burpees is Iron Wolf.
And burpees king
@@livestrong296 Technically he's the King of Burpees but I like where your head is.
And moses cuevas. The golden Trinity of burpees. I started burpees because of iron wolf at the beginning of the pandemic and working out became a natural habit for me. I started with 100 burpees in 1 hour. Now i do 100 5 pumps in 40 minutes with ease. Okay the last 100 suck but you get used to it and go on. Wolfpack
Iron wolf GOAT position
Iron Wolf is not human though so he doesn't count
Im 100% sure that if the exercise was named something cooler ('the Nightcrawler', 'the megaton pushup', 'the bioneer' lol) it'd be known as the king of bodyweight exercises
Agreed. I say we just call it something different.
Image is everything. This exersice had a bad name. Bad marketing man.
The nightcrawler, shit that sounds cool. Yeah, burpees sound stupid as heck even for non English speakers like me.
It is officially the nightcrawler for me and every person whom I converse with from now on
@@avatar1867 What wasn't mentioned in this video: it is named after Royal H. Burpee, who devised it as a fitness test for the US military. Back then it didn't have a push-up or jump element. Nothing wrong with the name imo, I really doubt that calling it something else would make it more popular.
@@2funk2bpunk "burpee" should be the name of the sensation when you eat a big meal, burp then you taste the meal again. This exercise should be called the 'Royal manoeuvre' at least
Man you just bring fresh ideas to the workout community with every video.
I am a big follower of both the Wolf and the Bioneer. They both have a lot to offer. Mix the two together and you will be beyond incredible. I think they are the perfect combo.
May you share a link to the WOLF video?
@@enriqueavina4206 th-cam.com/channels/BUo6dgGR82QOfidtpNRQww.htmlvideos
Look up “iron wolf” on TH-cam
Iron Wolf & The Burpee King here on TH-cam kept me busy during the lockdowns.
Who? Links please. I'd like to check some good ones out. Cheers
HDHELLION just search for iron wolf my
Man! Join the wolf pack! 100 burpees everyday
@@leinad4204 I seen some of the Iron wolf and an interview, but was wondering if there was a specific favorite of yours you were referring to. Not wanting to come of like spoon feed it to me ya know?? Thanks for the response!
Don’t forget Moses Cuevas
@@hdhellion4128 u can directly follow up some Iron wolf routines, also some of my fav Burpees channels other than Iron Wolf
Burpees King
th-cam.com/users/BurpeesKing
Moses Cuevas
th-cam.com/channels/BajjGdxP3Pb90sNiRAffGA.html
UPGRADEX (definitely check out if u want some good Burpees foundation workouts!)
th-cam.com/users/UPGRADEX
FAAAAM, Burpees are one of the most insane exercises for improved energy capacity hands down!!! I'm so glad you covered this !!
burpees and turkish get ups is all I do. I even do the infamous turkish burpee when Im feeling crazy
This is by far one of the best, if not the best, channel on TH-cam. Love your content, I had to buy your book. Thank you for not only inspiring but also educating!
dude. love the video quality and the color grading. the quality of the content is out of the question, it helped me tremendously. keep it up
Wow I'm gonna go watch Iron Wolf now.
Be prepared for some serious hard work with the wolf pack 🐺
Go get some
i just heard of this Iron wolf through these comments too this morning and now I'm curious because I see he's apparently a marine.
The Bioneer has to be one of the best fitness channels on TH-cam. He really inspires me and my own ethos of how strength should come to functionality, life skills, and injury prevention before aesthetics or max power when considering the average person's goals. Good looks are simply a bonus of being fit! Also, not to mention his intelligence, delivery, and obvious scientific knowledge of his subjects. He combines all corners of fitness into something much more effective and sustainable for living a generally healthy lifestyle. Despite this, athletes and specialists can still take something from this!
Your functional fitness videos are by the far I've come across to date. Thank you for providing such educational and varied content. Thumbs up from me.
Burpees are great. I love seeing that you are advocating for it and spreading it. It's an underappreciated experience.
Iron Wolf Followers are spreading the message throughout whole youtube fitness. Love it. 🐺
Great video thank you!!!
I am one of them bro💪💪
I've done a lot of high rep burpees stuff (500 seals/1000 burpees/pump variations/etc). As you said in the video, they are great for building endurance and I also find them great for building mental toughness. Anything where you do a single movement for hours is going to push you mentally and that is a whole training dimension in itself. I'm doing them less often in my current rotation because of time efficiency and boredom constraints.
I love the quality of your videos, the editing skills, the color grading, the quality of the image and audio are top.
Guy, thank you for being awesome! You are an inspiration continually.
You’ve been a huge influence and inspiration for me and my 65 pound weight loss. Thank you Adam!
Wow
CONGRATS !! 🎊
@@MoPoppins thank you very much! 🙏
I did burpees everyday for a month, and it was honestly a great full body workout. Definitely will throw in some variations next time I do them
Very instructional videos! Thank you!
Was thinking of looking at different variations of burpees and you made a video of it. Thanks for saving me time. 👊🏽
Ironwolf, that's it! Just look at him and you'll know how great burpees are!
checking in from rep city 🐺💪
Rep city! 🐺
The Bioneer and the Iron Wolf need to meet up and collab sometime.
@@nolcab2319 Wolf would ruin the Bioneer , only Burpees King can keep up with the Wolf !
@@bobmathews9072 actually no, wolf is a beast but I'm sure bioneer can keep up too! He trains almost all kinds of training. Love his approach towards fitness
I do something called a push-jump-pull which is a burpee under a pull-up bar, then catching the bar on the jump and pull up. Which makes it more full body by adding the vertical pull to active the Lats. Its also more applicable to military training as I get off the ground and jump to pull over a wall quickly and explosively. It’s my favorite cardio finisher on my Full Body Friday
This is a *really* good idea
Definitely a good idea I love some pull ups.
I do that as well. I’m 65. Jump pull-up is about all I can do. On a good day, maybe I can do 5 strict pull-up.
Fully body Friday🥳 Damn I'm in full English breakfast mode ATM.. since two weeks ago I started training again. I need to get the Burpees in. Me n my buddy used to train religious and do Burpees with the jump, in pyramids one after the other. Starting from say 25 all the way down to one and back up again😂now I'm wheezing doing a few push ups.. ill get there
I’ll try this one
Dude, I'm so bringing back the burpee thanks to you. Love your work!
Great video on such a versatile effective excercises
My go-to is the 1 pump, 2 pump and navy seal. I go for high reps (usually up to 500 reps) but I don’t actually include the jump. I aim for speed and efficiency in the movement. I find that adding runs in between sets really increases the difficulty and improves endurance. An example would be doing 3 rounds including 12 minutes of 1 pump burpees followed by a 1 mile run
When I was a kid, there was a time where my step dad had just got out of jail and he asked me if I wanted to workout and he showed me the burpee, yeah if was a killer, at first, i eventually passed him. I fell in love with the workout. I even started doing 30 sets of 10. Not every day but every once in a while. I was a kid so it wasnt that hard for me at the time. Now that I'm older it's not the same anymore, my body has to get use to the movement again. But I'm inspired to start doing them again.
Did u get back into it?
Really usefull breakdown of the burpee. I like your approach to fokus on the variations that emphasize the bodyparts and movement planes that the normal burpee doesn't. There are so many burpee tutorials out there that just break down all the different variations but with no system on how to program a complete full body workout only with burpees. Good work!
Awesome demonstration. Very inspirational
👍
At last...
I could never understand why so many people neglect burpies or refer to them only as "a torture". They're not easy, yes, but totally worth it. And the amount of variations you can make is just tremendous basically allowing you to train almost anything.
Thank you for another awesome and informative video.
They are based on antiquate and out-of-context notions of fitness. They were first used widely during WWII by the US government to screen potential soldiers. As far as exercises go, they have a higher risk of injury because they are high impact. It's one thing to be asked to do a few as an 18 year old farm boy, it's another to be a 35 year old weekend warrior looking to get in shape, and being told that doing hundreds of these is a great way to do that.
just say you don't do burpees@@Magnulus76
Bro, ever since Iron Wolf i do burpees almost every day. They are, in my opinion, the best exercise of them all for conditioning.
Great vid! Can’t wait to read functional training and beyond!
Excellent video. Thank you for sharing the creativity.
I've followed Iron Wolf for a year now. Just found you last week.
Funny enough, I do purely strength training and just so happen to gain amazing size from it but I’ve been throwing in intense conditioning of basically burpees before my strength training and it has been doing wonders for my overall body health and strength itself because of the explosiveness. Definitely hitting the nail on the head with this video.
~~~~An absolute must exercise to be put in, besides what’s the point of being powerful and strong if you are sluggish and static
Excellent video on burpees with so many variations, thanks!
Awesome Informative and highly useable. Thanks
I watch Iron Wolf's workouts and do some of his routines your explanation reinforced my willingness to do burpees.
I love this channel, this is pure GOLD!!!!!!
Excellent video. Great variations and details. Thank you
This is pretty good. Thanks for making and sharing this with us Adam!
Can you do a Tarzan workout he doesn't workout in the normal sense but I feel he incorporates many of your key points
Loads and loads of rope climbs and grip work lol. in the books his grip was insane
That's a frickin brilliant idea
We don't have nature in LA. 😩 So maybe a concrete jungle workout?
@@LEXICON-DEVIL Leave LA then. In all seriousness, there is nature that hasn't been burned down and some parks that can substitute nature with the amount of plants they have. A concrete jungle workout would be cool too.
Burpees are great compound exercise. Especially the fact that you can do it anywhere and it doesn't need any equipment
great with a buddy, who calls out the variations to perform --- what a great vid!
Wow, I really dig this routine. Im gonna use it my workout tomorrow.
Hope to see more of ur content!
Yep, starting adding burpess to my routine about 3 months ago. I do 3 sets with about 2-3 min rest in between sets and I can do 22, 17 and 11, so 50 total. By that 21st rep things get really challenging. The only difference in mine is I stretch my arms as high as I can on the jump up. At the end of my 3rd set, my legs are burning. I think these have helped my squats and deadlifts too. Great exercise!
The best fitness channel :)
Great video and instruction. Thank you
And thanks for a book - it is a really mind changer ...
I got in the best shape of my life over lockdown with burpees & bodyweight exercises.
For burpees for hypertrophy, do
1 x 25 one push up
1 x 25 two push ups
All the way to 25 x 5 push ups
Add reps and sets as you go.
Awesome pump and your cardio will be excellent
I got in better shape doing burpees only then when I was going gym I do.
20 navy seals
20 2 pump burpees
20 navy seals
20 2pump burpees
20 2 pump half burpees (where you kick your legs in only not stood up)
Great chest workout tryna add more reps every week defo works though
I like the 3 pump navy seals. 100 = 300 pushups in 15 to 20 minutes
Burpees are the absolute king! However many likes this comment gets - ill do that many burpees 🙏❤️💪
Fantastic video on the burpee and the different variations. I'm a member of the Wolfpack and lately I've been just doing the six count burpee which does not have the jump but I am going to be adding the different variations of the burpees to my workouts. You're awesome man I love all your videos and I too am a proponent of functional fitness. I'm going to be purchasing your book
Dude you are BRILLIANT. Smart, good speaker, fit as heck and spreading practical wisdom.
Thank you for being you 💚😇☀️
2020 lockdown:
1. Alpha destiny puts out a video doing 500 pushups and says you need high volume for homework out and whatever else is being done is just gpp.
2. Bioneer seconds it.
3. Somewhere in the corner of TH-cam a lesser known channel iron wolf belts out 500-1000 burpees every day, no cuts, no edits pure hour long videos. Slowly grows, slowly becomes popular, then all of a sudden whole TH-cam knows him.
PS: burpees king also does some crazy ass 1000 burpee workouts.
Everyone here in the comments talking about Iron Wolf and I've never heard of that channel. I guess the TH-cam recommendation engine didn't reach me. Will have to check it out.
what does gpp stand for?
@@berosar google it bro. You can also watch bioneers vidoe on gpp.
@@livestrong296 google says its green public procurement or some other non related stuff. if i search bioneer gpp on yt i also dont find the video. why cant you just say what it stands for? wouldve been faster than typing this response
@@berosar search for gpp alpha destiny bro. You'll get your answers. Also a please would always be nice.:-)
Last time i did burpees was in highschool lol.
But seriously, Adam Im impressed by your ability to put into perspective the benefits of time tested exercises that have become a little obscure over time.
Another great vid. Thanks!
That's what's up! You da man Adam thank you! I'm so excited for your new instructional videos, maybe you can make a DVD in the future? Just a great thought
5:17 Example Burpee Variations
5:40 The Kick - Through
6:12 The Man Maker
6:36 The One - Legged (AKA The Mr. Miyagi)
6:57 The One - Armed
7:14 The Tuck Jump
8:00 The Navy Seal (AKA The Jocko Willink)
8:08 Thoughts On Exercise Limitations
"COMMANDO BURPEES";
check out Moses Cuevas - an amaaaazing and spectacular movement ❤ 🎉
You are the greatest 🐐
100%
I've been following Ironwolf on youtube. Amazing workouts
Luv you too Bio ;)
Wow, excellent explanations & variations. Inspiration to do more of these ... Thanks!!!!
Bioneer always gives out valuable information .
Shout out to Iron Wolf one of the best and most crazy workouts related to burpees, the Man is a Beast. 💪🏻🔥
IRON WOLF !!
You sold me at learning motor patterns and renforcing those pathways 👍💪
Thanks for the post!
Fu**ing hell- Bruce Lee was genuinely light years ahead.
Imagine if he had had access to all the information we have today- I’m sure he would have been happy to see how far we’ve come in fitness and with the rise of MMA.
Bruce lee sucks. The gracie family was already doing vale tudo fights when he was alive, and any of them would have obliterated him in an MMA fight. So he wasn't ahead of his time in MMA. He also was a failed athlete, as he had a ruptured spine that he was continously injecting with cortisol and painkillers. He also had his sweat glands removed because armpit sweat looks bad on movie sets, but sweating is the body's efficient way of thermal regulation, so him having no armpit sweat glands means that he compromised his cardio for aesthetics. Any man with functioning armpit sweat glands will be able to defeat him, provided the weather is hot and the fight goes on for long enough.
Nikolai Tesla would be happy we are using the AC lightbulb he advised 100 years ago. The rest... may have some strong options against.
@@jazeeradxb That is the most ridiculous thing I have read today.
@@jazeeradxb the Gracie girls got pummeled by the same Japanese guy over and over again, I think the only thing they're good at is taking Ls
@@fiddlesticks7245 That was after MMA was a thing, after gracies showed the world the power of BJJ. The guy had time to learn BJJ and how to counter it, so that guy would also beat bruce lee, probably with more ease.
I would contend that the burpee combined with the kettlebell swing is perhaps the best implementation. If you switch off doing sets of one than the other you work the posterior and anterior chains respectively.
You will not hear an argument from me.
Your videos have come a long way man. Well done.
im new to burpees but after 2 weeks of doing them my mobility is thru the roof. i really loved your take on them. i learned alot.
Used it all the time for warming the body up before engaging in Tomiki aikido (A mix of judo & aikido)... We did conditioning ccts using all the muscle groups, push ups, sit ups, leg raises, squats, burpees, the lot!! Followed by stretching. 20 minutes all toll, then 1.5 hours aikido practice... Three - four times a week!! Knackering!! LOL!
It's the one versatile exercise that is right in everyone's face to dramatically improve the range of fitness, yet it's the one exercise that most avoid because it's pure suffering. People need to break out of their cushions and get uncomfortable.
Burpees have not only improved my running, they've even further reduced my slight stutter because of the way I've had to learn to steady my breathing. Plus they serve as a vehicle for your discipline, determination and focus to finish what you start and improve your mind.
👏👏👏
Thanks for all the info about burpees. I especially like the kick-through burpees (didn't know them until now).
Excellent video, no doubt I will give it a try! Kudos!
Check out the burpee king Ironwolf!
Get in touch with the iron wolf he's all about burpees. Go adam, go bioneer!
Never felt so compelled to like and share a video..great stuff
I love your videos. You are fearless, creative, and inspirational.
This is a great excercise. I throw this in my routine every now and then. 100 reps, sets of 10 with a 30 second break.
Im trying to build up to 500 pushups,pull ups,dips,squats,situps and burpees so this is perfect video thank you
You will become a true Spartan
In a row????
@@Wolfuskaktus I plan on doing them in sets with harder and easier variations
Situps put a lot of stress on the spine so I'd avoid overdoing those
How you’re holding up? Still at it?
Good job, man. Excellent instruction and demo! 👏
Excellent, helpful video!
Should men over 40 do burpees?? I mention it because of the impact of the burpee.
In my Wushu class we do kip up burpees. Start by dropping to the hands, push up and kick thru to our back, plow stretch into the kip up, and repeat. It’s been a wonderful movement for overall athleticism.
We used to do burpees in wushu too, generally for conditioning class Wednesdays and Saturdays... They would be added to circuits, they definitely help greatly for jump kicks and stamina in Taolou.
The most versatile & knowledgeable channel out there, awesome.
Excellent video, thanks for sharing.
Totally agree. 💪 Maybe someone should send this video to Ryan Humiston to teach him a thing or two after he trashed burpees recently.
He was dising them? I'm going over to Red Delta rate now 'cuz he was doing the same and should know better.
Ryan humiston is good but is enhanced. Usually enhanced folks don't take well to endurance type workouts. Unless they take endurance specific peds.
@@livestrong296 True, but even natty I don't think he would care. From what I've seen on his vids he's all about hypertrophy.
If you want to include rotation you can add a 180 jump at the end which is great for spacial awareness too 👍😁
Could add a 360 spin jump to land too. 😁👍
@@nationalsocialist8382 yeah definitely, or any other multiple of 180. Make sure to change directions each burpee! 😂
@@MasterLukeRobinson Ha, ha, yes, unless you want the full dizzy experience. **@*@**
Love the content! Very informative
Thank you sir. Wonderful content.