In this episode, we sit down with the duo to tell the full story. Fraser reveals the emotional decision to step back into a coaching role, while Archie opens up about the pressure of defending the title with a new partner—his former rival, Johnny Bichan.

We break down the arguments, the hilarious "war stories," and the unfiltered reality of what it takes to build—and transition—a championship team. Plus, they share essential, hard-won advice for any athlete competing at Proving Grounds next week. This isn't just a pre-competition chat; it's the story of the end of an era and the beginning of a new chapter.

Timestamps:

• 0:00 - How the Partnership Began: "An Aspiring Competitor"
• 02:06 - The "Father-Son" Blow-Up: "I'm going to strip your plates off your barbell."
• 09:09 - The Qualifier Video That Summed Us Up: The Slap
• 12:07 - The Road to the First Win in 2023
• 20:30 - 2023 Finals: "It Was Ours to Lose"
• 26:21 - Were There Any Arguments That Weekend?
• 30:37 - 2024 Prep: A Rivalry Fuels the Fire
• 33:24 - The Turning Point: "They thought they'd already won it."
• 40:45 - Day One Drama: A Tough Finish
• 51:40 - The On-Floor Disagreement: "I'd almost given them the five points."
• 56:58 - The Final: "My stomach was in knots like I'd never experienced before."
• 59:12 - A New Chapter: Archie Teams Up with His Rival
• 1:04:24 - KEY ADVICE: The Single Biggest Mistake Pairs Make
• 1:07:05 - KEY ADVICE: How to Communicate When You're in the Pain Cave
• 1:13:11 - Final Thoughts: Going for the Three-Peat

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Enquire about our Junior + Youth Squads: https://www.jstcompete.com/jst-junior-youth-squad

Chapters (Timestamps):

• 00:00 - The Big Lie: Why Teen Comps Aren't Like The Pros
• 02:08 - The #1 Goal On The Ground (It's Not Winning)
• 08:36 - Using Comps as a Diagnostic Tool, Not a Final Exam
• 10:40 - Case Study 1: Ben Milner - The Pacing Protocol That Dominates
• 14:18 - Case Study 2: Seb Ellis - Turning Weaknesses Into Weapons
• 25:03 - Case Study 3: Ronnie Summers - First-Time Comp? Avoid These Mistakes.
• 34:17 - Case Study 4: Orla Nixon - How To Coach Pure Grit
• 39:28 - The Inch That Wins: The Real Separator Between 1st and 5th Place
• 42:19 - The Single Biggest Lesson For Young Athletes
• 44:26 - Parents & Coaches: Your #1 Job on Game Day
• 45:47 - The Offer: Our Youth Squad Intake Is Open (Doors Close Soon)

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This isn't just a recap of the events. Huw shares the raw realities of competing at the highest level: the "post-comp blues," the lessons learned from hitting the wall, the evolution of training as a Masters athlete, and the mindset required to get back on the horse for another year of graft.

This episode is a must-listen for any serious athlete who wants to understand the difference between being fit and being a competitor, and the lessons you only learn when you're in the arena.

Chapters:

(00:00) Intro: Debriefing the Games

(02:50) The Post-Games Reality: Mental & Physical Fatigue

(06:43) "We're Going Back": The Decision to Compete Again

(08:25) Levels to the Game: The Reality of "Games Fitness"

(10:30) The "Rookie Year" Explained

(12:41) "Welcome to the Games": The Moments That Hit Hard

(17:53) Evolution of a Masters Athlete: Training Smarter, Not Just Harder

(27:51) The Crucial Difference Between "Training" and "Competing"

(33:57) Why a Coach is Non-Negotiable on Game Day

(47:38) The Wins & Lessons from the Weekend

(58:57) Back to the Drawing Board: The Focus for Next Year

(1:02:14) "Plan it Backwards": Huw's Advice for Aspiring Games Athletes

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00:00 Intro

04:10 Jamie Warr on programming JST Train Class

07:20 Vicky's insight into the Class programming

10:00 The Class Environment

12:21 Core Values

13:12 Social Side of training

17:31 Jamie's CrossFit journey

20:53 Vicky's Coaching Journey

23:15 Difficulties and differences of managing a team

28:30 Why affiliates should have a front of house

33:20 Using different roles in the staff team

39:20 What makes a good coach

44:03 How to coach your RX/Competitive athlete compared to the beginner

47:35 The balance between too much and not enough

51:00 The struggle of coaching too much

52:30 How a good coach makes coaching look easy

55:05 Outro

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00:00 Introductions

01:41 SID Triple Threats round up

04:58 Elite Showcase at SID

07:44 Mitch's Insights into competing

13:20 Jenn's Warmup Process

16:15 Expectations during workouts

19:51 How athlete's don't know how to warm up

23:44 Mitch's plans for the upcoming season

27:45 How teams can benefit any athlete

31:20 JST Plans for future teams

45:30 Why enjoying your training should be a key priority

52:30 Other plans for 2024 including training days, worm seminars, competition coaching and comps to target

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In this podcast episode, Mitch, Philroy, Kirstin, and Alex delve into the topic of team versus individual training. They explore whether athletes should prioritise team performance as much as their individual success, and what inspires them to bring out their best in either setting. As these four athletes gear up for the upcoming CrossFit Games season as a team, they emphasize the importance of supporting each other and inspiring the wider JST community. Rather than fixating on outcomes, they focus on the process of continual improvement.

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Sign up for JST Athlete Trial week (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete

JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainc...

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...

JST Compete podcast: https://linktr.ee/jstpodcast

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JST newsletter: https://mailchi.mp/jstcompete/email-s...

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Sign up for JST Athlete Trial week (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete

JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainc...

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...

JST Compete podcast: https://linktr.ee/jstpodcast

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Which bits should you do in the program? Do you do everything? Do you pick and choose bits?

What is the best thing for you to do to help you get the most out of the program?

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Sign up to JST Athlete (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete

JST Athlete sample week: https://app.fitr.training/p/JSTAthlet...

JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainc...

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...

JST Compete podcast: https://linktr.ee/jstpodcast

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JST newsletter: https://mailchi.mp/jstcompete/email-s...

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We start by digging into Jamie's background in West London, going through his experiences in Rugby to where he is now and the person he is today. . We explore what it takes to become a world class coach in CrossFit, what your CrossFit level 1 doesn't teach you, and some of the best ways to empower people on their own journey inside and outside of CrossFit.

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Sign up to JST Athlete (Access All Areas - 30+ programs) - https://app.fitr.training/p/JSTAthlete

JST Athlete sample week: https://app.fitr.training/p/JSTAthletesample

JST Train | Class program sample week: https://app.fitr.training/p/JSTTrainclass_sample

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompet...

JST Compete podcast: https://linktr.ee/jstpodcast

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As coaches, we have been through pretty much the full journey ourselves. For myself, starting as a beginner and learning the exercises and how to correctly perform them, to learning how to develop to climb the rankings and finding myself at the top of the sport. From then deciding to take a step back individually and putting more emphasis on working in a team. Then my competitive career takes a back seat to focus more on family and business, but still wanting to train and keep myself fit and healthy. Then now, where I'm finding a balance to be able to apply myself to my family and business whilst continuing to pursue some competitive goals again.

It's a journey that has ranged in demands all across the board. From needing a program to train for 2 hours a day when aiming to get to Regionals in 2013, to upping my commitments over the next few years and training 4-5 hours a day. To then step back to as little as 3 x 60 minute sessions a week just to not turn into a potato. Now to finding an in-between of it all.

Every time somehow asked me "Why did you start JST Compete?". My answer has always been. "To provide a service that offered everything I didn't have as a competitor, so people didn't need to go through trial and error stages in training to learn what is the right and wrong thing to do". Not only that but to raise the standard of CrossFit, especially within the UK. The training days, now the Regionals events, did wonders for me as a competitor to help keep pushing me on. The reason why we do everything we do is to provide opportunities for people to reach "their CrossFit Games".

Within your JST Athlete monthly subscription, all athletes will now get access to:

JST Athlete + Strength bias, Engine bias, Gymnastics bias and team workout extras.

JST Train - A 30-60 minute version of JST Athlete for people stuck on time

On The GO! - A 30-45 minute program that can be done in a globo gym or at home, easy training that requires little equipment or mental demand. A get in, get it done, get out type approach

Compete - The Compete program will return! This will be Competition phase programming, more typical CrossFit as opposed to year round periodisation.

Fixed length programs for specific weaknesses will be made available for FREE with an ongoing subscription.

We feel like with these changes we can offer a more substantial service that can be flexible to changes within your life, your commitments, your goals and time. So we truly can offer a service that can support your journey from complete newbie to a business owner with a family and all the stations you stop at along the way.

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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/

JST Compete podcast: https://linktr.ee/jstpodcast

JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=

Shop JST Compete: https://wodable.com/collections/jst-compete

JST newsletter: https://mailchi.mp/jstcompete/email-sign-up

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Today we started off with some of our coaches' earliest memories of JST Compete. Do you know how JST Compete started? Did you know once upon a time Shorunke 'hated' JST? He confesses all. Philroy discovered JST through YouTube, and look where he is now.

Some other topics of interest. Smack talk....why don't we see that much of it in CrossFit? Are there benefits to it? Individual programming vs Group programming - what are the pros and cons for each side?

All of us coaches are following the programming that you guys are because we also believe in how good it is. Get a small insight into the next phase of training.

All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete

JST Compete website - https://jstcompete.com/

JST Compete - @jstcompete

JST Train - @jst_train

David Shorunke - @shorunke

Jak Cornthwaite - @jakcornthwaite

Jamie Boston - @jambo_boston

Philroy Peters - @philroy_peters

Steven Fawcett - @steveyf22

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/

JST Compete podcast: https://linktr.ee/jstpodcast

JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=

Shop JST Compete: https://wodable.com/collections/jst-compete

JST newsletter: https://mailchi.mp/jstcompete/email-sign-up

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We also talk about some of the most asked questions and topics we get. Covering how to organise your training when competing during the 'off-season' while following JST Athlete which is designed to peak for the Open/ Quarter Finals. And the other topic is about master's athletes, why we don't have a specific masters program, and how masters can get the most out of JST Athlete using a few key guidelines we explain.

01:30 - Philroy's milk + All butter flapjack

02:15 - Intro to the podcasts topics

02:45 - Why do we write JST Athlete the way we do

20:00 - How to adjust JST Athlete if you have a competition

40:50 - How to follow JST Athlete if you are a Masters athlete

All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete

JST Compete website - https://jstcompete.com/

JST Compete - @jstcompete

JST Train - @jst_train

Jak Cornthwaite - @jakcornthwaite

Philroy Peters - @philroy_peters

Steven Fawcett - @steveyf22

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

--------------------

JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/

JST Compete podcast: https://linktr.ee/jstpodcast

JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=

Shop JST Compete: https://wodable.com/collections/jst-compete

JST newsletter: https://mailchi.mp/jstcompete/email-sign-up

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With the abrupt end to his Rugby career, he lost his purpose and hit some pretty challenging times. Before stumbling upon CrossFit and ultimately finding the path he’s on today. Having a curiosity to find out about people and what works best for them is what he loves, combined with the non-negotiable hard work he asks of those he works with is what is leading him on his way to becoming the best person he can be.

00:00 - Welcome Jamie

02:00 - Who is Jamie?

09:30 - Lifestyle improvements to be a better athlete

16:00 - Lessons from team sports

22:30 - Transitioning to life outside of sports

25:40 - Dealing with setbacks

32:00 - The harsh end to Jamie’s rugby career

35:20 - Identity and sport

39:30 - Getting into CrossFit

46:50 - Relationships in sport

50:00 - Lessons learnt in his career

55:00 - Why Jamie wanted to be a part of JST

60:00 - The joys of coaching

List of resources mentioned in the episode suggested reading & social media handles: 

Jamie Harrop - @jamieharrop7

CrossFit Shapesmith - @crossfitshapesmiths

All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete

JST Compete website - https://jstcompete.com/

The Training Stimulus - https://www.thetrainingstimulus.com/

JST Compete - @jstcompete

Jak Cornthwaite - @jakcornthwaite

Steven Fawcett - @steveyf22

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

--------------------

JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/

JST Compete podcast: https://linktr.ee/jstpodcast

JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=

Shop JST Compete: https://wodable.com/collections/jst-compete

JST newsletter: https://mailchi.mp/jstcompete/email-sign-up

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00:00 - Intro to Liam and how we met

04:15 - Best of British training camp history

5:45 - Embracing the competitors at CrossFit gyms

8:45 - Two sides of the CrossFit coin

15:45 - Regional events

22:00 - CrossFit in Scotland

29:00 - CrossFit Girls vs CrossFit guys

32:00 - Scottish Clan

40:00 - Regionals events so far

45:00 - Breaking the ice and making bridges

48:00 - Filling up the cup

52:00 - Kids in CrossFit and Fitness

Social media:

Liam Walker - @liamwalkr

Evoo Training - @eevotraining

JST Compete - @jstcompete

Jak Cornthwaite - @jakcornthwaite

Steven Fawcett - @steveyf22

Books:

Belonging: The ancient code of togetherness - https://www.amazon.co.uk/Belonging-Ancient-Togetherness-Owen-Eastwood/dp/1529415063

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

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JST Compete 7-day free trial: https://app.fitr.training/b/JSTCompete

JST Compete fixed length programs: https://app.fitr.training/b/JSTCompeteFixedLength/

JST Compete podcast: https://linktr.ee/jstpodcast

JST Compete Instagram: https://instagram.com/jst_compete?igshid=YmMyMTA2M2Y=

Shop JST Compete: https://wodable.com/collections/jst-compete

JST newsletter: https://mailchi.mp/jstcompete/email-sign-up

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A list of resources mentioned in the episode suggested reading & social media handles: 

All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete

JST Compete website - https://jstcompete.com/

Carl Moss Videography - https://www.carlmosscreate.co.uk

Social media:

Carl Moss - @ carlmoss_

Directors Cut - @directorcut_

JST Compete - @jstcompete

Jak Cornthwaite - @jakcornthwaite

Steven Fawcett - @steveyf22

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

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04:00 - Why we did SMÖRGÅSBORD (the last phase of training)

10:30 - This new phase 

11:15 - Weightlifting

28:51 - Strength work

45:28 - Gymnastics

55:40 - Movement work

56:29 - Conditioning

1:06:40 - Phase name

List of resources mentioned in the episode suggested reading & social media handles: 

David Shorunke - @shorunke

All things JST Compete: (programs, training camps, apparel etc.) - https://linktr.ee/jstcompete

JST Compete website - https://jstcompete.com/

Social media:

JST Compete - @jstcompete

Jak Cornthwaite - @jakcornthwaite

Steven Fawcett - @steveyf22

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

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What started off just for pure enjoyment, has turned into a passion and almost a full-time job, minus having to do uni work which she currently juggles at Liverpool John Moore University. In her earlier CrossFit years, she even had the pleasure of training with British CrossFit legend and 2013 CrossFit Games champion Sam Briggs on a weekly basis. Through the conversation, you can see that everything she's gone through has set her up to be the athlete she is now and qualifying for Semi-finals after the heartbreak of missing out last year. It's going to be exciting to see how far she can go!

List of resources mentioned in the episode, suggested reading & social media handles: 

Ella Wilkinson - @ellawilkinsonxx

CrossFit Sempiternal, Birkenhead - https://www.crossfitsempiternal.com/

JST Compete - https://jstcompete.com/

Calls to action: 

Sign up for workshops and training camps here: https://linktr.ee/jctrainingcamps

Social media:

JST Compete - @jstcompete

Jak Cornthwaite - @jakcornthwaite

Steven Fawcett - @steveyf22

Listen to the podcast wherever you get yours...

https://linktr.ee/jstpodcast

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We talk about the CrossFit Games Quarterfinals. Specifically, what the overall feelings and emotions were through the Open and going into quarter finals, how the weekend went, the highs and lows of the weekend and what lessons they are taking going forward.

It was interesting to see how as a couple Reggie and Tayla manage that aspect alongside being athletes, both of them have come a long way since this time last year. For Philroy, this was his first year giving Quarter finals a good run, and it confirmed a few areas where he needs to continue to work. You can see he's fired up and excited to put those weaknesses to bed.

How were quarter-finals different this year to last year - 01:45

Highs & Lows of the weekend - 18:21

Lessons to take going forward. - 30:05

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• Facebook - https://www.facebook.com/JSTCompete

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• JST Train - https://app.fitr.training/p/JSTTrain

• On the GO - https://app.fitr.training/p/OnTheGO

• JST Train Class - https://app.fitr.training/p/JSTTrainc...

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In 2015, he tore his lat during the third open workout, meaning he missed the season and then in 2016 he narrowly missed out on regionals individually again. From here he began to question his why, and made the move to Qatar, where things began to spiral out of control. From his lowest of lows, it then made him realise this wasn't what he was meant to be doing.

An opportunity to open a gym arose, he caught wind of one of the gyms he used to work at closing down. Jumping at the opportunity to make it his own, his gym is close to its 1st birthday. This has opened the gates to build a community that he can help and support, and that will do that for him in turn. It has allowed him to get back into training and to look after himself better.

He's still got plenty to work on both as a person and athlete, but he's in a great space, which is great to see.

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South East Eagles took straight wins across all events.

6 out of the 8 regions were at new locations, so participation numbers weren't guaranteed. But the overall turnout was just as good!

Some BIG Macho Man complexes went down! Followed by an epic workout that really tested your strategising skills.

The day was then finished off with a Team 2km row and the world record went tumbling down by the team from the South East with a time of 5:26.6. The current world record on a rowing erg is 5:35.8.

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We had a great conversation! Hopefully there are some bits in that everyone can listen and relate to and get some ideas from. 

We talked about...

- How they came about setting up a gym

- How the gym has evolved

- How they’ve created a good culture

- What they get out of running a gym 

- What’s next for the gym

Enjoy!

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Philroy has recently joined the JST Compete, coaching team, he embodies our three core values of Humility, Responsibility and Respect and you'll see glimpses of each throughout this entire conversation.

The lessons he's learned at such a young age will help him go far in whatever he does, enjoy this episode.

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In this episode we talk about what he picked up from Games athletes David Shorunke and Emma Tall while they were down in Wigan and how important it is to watch, listen and learn from those around you. Why shouldn't you do movements the same way all the time.

The 2022 CrossFit season has started, and we dive into how Reggie feels different this year compared to last year. He put a lot of pressure and expectations on himself last year, is he doing the same this year?

Then we wrap things up with the Regional events and where Reggie, Steven and Jak will be for the next one on the 19th March.

Sign up for your regional event here...

https://linktr.ee/jstcompete

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David is very professional in his approach to training. He keeps himself and those around him accountable to the highest standards. He's not afraid to call you out if you don't meet those standards, but he always does it with the best intentions.

We go deep into David's past to see what made him become the person he is today. We start with his roots growing up in East London, how he dropped out of the second-best school in the UK and how his relationship with Emma Tall has brought him to where he is now. David makes some connections that he hasn't before and it was a privilege to share this conversation and journey with him.

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We talk about running the event, highlights of the event and there are plenty of shout outs to those that attended.  

Tune in and stay tuned for the next event on the 19th March.

To check out the programs we offer, head to...

https://linktr.ee/jstcompete

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Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.