In the words of Kim Jong Ill in Team America: Here's the Pran. (arr raunage in Kim speak)
Phase 1: Bike first. 27 mire bike, one roop around the fat frogs roop.
Phase 2: run. Run 7 mires around rocal neighborhood.
Phase 3: swim. swim 2 mire in rocal outdoor pool.
Herro!! And remember, you are worthress Arec Barwin.
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