The Jedburgh Podcast

Fran Racioppi

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Oct 14, 2023 • 48min

#123: Aerobic Capacity and the Lactic Acid Death Zone - Endurance Coach Chris Hinshaw (CrossFit Games 2023)

Are you ready to take it to the limit to win? Do you even truly know where the limit is? Have you been there, tested it,  and fought through the pain, only to make sure you could go there again. But the next time you’ll have the confidence to go there and even further? Our limit isn’t a sustainable pace, but it is a place we need to be comfortable working in. Endurance Coach Chris Hinshaw joined Fran Racioppi and Jessie Graff on the back of the US Army Fitness Truck at 2023 NOBULL CrossFit Games for a discussion on the lifetime of work it takes to build capacity and create the adaptations in your body needed to perform with the best. Chris is the founder of Aerobic Capacity, a 10x Ironman Competitor, and one of the world’s top endurance coaches having coached 35 CrossFit Games Champions, the US Military, and professional and olympic athletes to the podium. Chis and Fran nerd out on pushing the boundaries of your lactic threshold and how getting comfortable in that "death zone” must be embraced if you expect to win against the world’s best. Jessie pushes Chris on mastering the art of establishing a breathing cadence, pacing yourself effectively, and understanding how rest between intervals is just as important as the work put in during the sets. Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube.  Highlights:0:00 Welcome to the CrossFit Games and Aerobic Capacity5:04 The definition of Aerobic Capacity7:40 Training to lactic threshold death zone13:22 The proper way to actively rest in training21:07 Breathing cadence for maximum performance28:08 The psychological impacts of unknown time, unknown distance33:52 Tips to proper pacingQuotes: “Aerobic Capacity by definition is your VO2 max; your maximum oxygen uptake.” (5:08) “Aerobic Capacity is not a sustainable pace. It’s your peak.” (7:11) “That’s what fitness does. It changes you.” (8:38)“Think of lactic threshold as your death zone. You can go above it. But you can’t stay there.” (11:32)“If your stimulus is nothing, then your adaptation is nothing.” (16:44) “I won’t coach an athlete that thinks they have it all figured out.” (32:20) “If I have 15% of my available capacity passive because I didn’t train it, that was a mistake.” (43:02)Chris Hinshaw’s Tips to Proper Interval RestGain control of breathActively move aroundGet your head back in the gameThis episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 11, 2023 • 50min

#122: Retention, Great Coaches & Doing Hard Things - NCFIT Founder Jason Khalipa & Wodify CEO Brendan Rice (CrossFit Games 2023)

Joining a gym is often the most important decision and commitment we make on our fitness journey. Which gym we choose can make or break our attitude and our results. But what makes a great gym? What keeps us there and brings us back day after day? What are the keys to retention for both the gym goer and the gym owner? Wodify is the leading customer retention platform in the fitness industry. NCFIT was an early adopter and continues to put technology at the forefront of the gym experience. For this episode, Fran Racioppi and Jessie Graff invited Wodify’s newly promoted CEO Brendan Rice and NCFIT’s Founder & the 2008 CrossFit Games Champion Jason Khalipa for an early morning coffee on the back of the US Army Fitness Truck at 2023 NOBULL CrossFit Games.Transforming the gym business has been at the center of the Wodify and NCFIT missions. Brendan and Jason share their keys to creating a customer experience and generating results through training the best coaches, never shying from doing hard things and focusing on the athlete over everything else. Brendan also shares his vision for Wodify as he takes the helm leading with curiosity, investing in the team and maintaining Wodify’s position at the leading edge of innovation and fitness technology; a set of values that has allowed the company to expand into the Jiu-jit-su community. Jason is one of the best coaches in fitness and explains his keys to becoming a great coach; plus he got the call to announce the games on ESPN! Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Then hop into the cold plunge and do hard things!Transform your gym experience today at www.wodify.com. Highlights:0:00 Welcome to the CrossFit Games and ESPN7:30 Transitioning from athlete to gym owner10:50 Brendan starts his career selling mattresses12:28 Aiming to solve the retention problem in gyms with Wodify15:23 Why coaches are keys to retention30:00 Brendan’s vision as the Wodify CEO36:05 The real value of the cold plunge and doing hard thingsQuotes: “Anybody who’s an expert in their craft who doesn’t go out and try to learn new skills  I think is missing out.” (10:44) “The problem we were actually solving was retention.” (13:17) “If gyms provide a better product on the floor by having better coaches their business is going to be healthier.” (20:31) “No one cares what you have to say until they see how much you actually care about them as a human.” (22:35) “One of the biggest statistics of lifespan is the ability to get on and off the floor.” (29:06) “Intentionally choosing to do hard things makes real life things less hard.” (35:53)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 7, 2023 • 55min

#121: Making The Games - CrossFit Semi-Finalist Ellia Miller & US Army Warrior Fitness Team Athlete CPT Joe Pervall (CrossFit Games 2023)

Elite performance knows no boundaries. Whether conquering CrossFit or the battlefield, success requires the relentless pursuit of excellence. Often that relentless pursuit requires the willingness to put our bodies through pain in order for our minds to become stronger and more adaptable.  It also requires us to do the dishes!From the US Army Fitness Truck at the 2023 NOBULL CrossFit Games, Fran Racioppi and Jessie Graff are joined by Ellia Miller and CPT Joe Pervall, two leaders quickly rising in the CrossFit community and the military. Ellia spent years struggling with the perception of her body as she studied to become a doctor. She started CrossFit to lift weights and quickly lost almost 50 lbs, giving her a new take on life and putting fitness at the top of her priority list. She was one of the first women to serve in a US Army Infantry unit, where she physically dominated her male peers. She now follows her passion to compete in the CrossFit Games. Joe is an athlete on the US Army Warrior Fitness Team and currently commands a US Army Special Forces Team where he leads our nation’s most elite soldiers in the defense of America. He also competes as an elite male in CrossFit using the mental, physical and emotional discipline he learned in Special Forces Selection and Assessment to drive him to earn results on the fitness stage.Success in anything requires resilience, dedication, and the relentless pursuit of excellence. Tune in now to push your boundaries and reach new heights.Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to the CrossFit Games sauna3:30 Ellia and Joe’s journey to CrossFit7:17 Ellia becomes the only woman in an Infantry unit14:08 Joe chooses shared suffering and training for Special Forces16:03 Overcoming body perception to competing in Semifinals28:28 Never fear making changes if it isn’t working31:37 Balancing work, life and competing in CrossFit37:59 Launching RISE Athletes41:49 Ellia and Joe’s Daily Foundations to SuccessQuotes: “The adrenaline spike came more from going into an Infantry unit as a female and feeling like I needed to prove myself.” (11:10) “I don’t want to be the female that sets the bad example.” (12:22) “You can also build a tolerance and comfortability in that place of pain.” (13:39) “In training you just have to put yourself in uncomfortable situations all the time.” (15:33)“I learned to be confident in my body for what it’s capable of instead of what it looks like.” (21:52) “I think it’s important to learn what you don’t like just as much as learning what you do like.” (37:36)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Oct 3, 2023 • 27min

#120: Mastering The Double Under, Jump Rope Champion Mira Wate & US Army Warrior Fitness Team Athlete SPC Ava Georg (CrossFit Games 2023)

Mastering the double under isn’t just about jumping rope…or is it jump rope? It’s about harnessing a skill that’s often more mental than physical and requires us to just go for it!  Jump rope is also more than just a part of a cardio routine or a CrossFit workout; it’s also an opportunity to bring together teams and build a common connection.  Fran Racioppi and Jessie Graff are joined by two Jump Rope experts, German National Champion, Mira Wate and US Army Warrior Fitness Team Member SPC Ava Georg from the US Army Fitness Truck at the 2023 NOBULL CrossFit Games. Together, they share their journeys of competing in jump rope. Mira has leveraged her success in the sport to build corporate development and team building programs around teaching groups how a team that can jump rope together can achieve anything together. Ava’s career in athletics began with jump rope, leading her to competing in CrossFit, joining the Infantry and becoming a member of the US Army Warrior Fitness Team; an Army job that combines service to our nation with competing as an elite athlete.  Take a listen or watch on YouTube as Fran and Jessie master the double under. Learn more and read the transcript on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Is it jump rope or jumping rope?2:35 How do you even get into jump rope?4:05 The different types of jump rope?7:00 Jump rope at CrossFit Games9:49 Mira’s corporate jump rope team building events11:27 International jump rope competition12:13 Joining the Army Warrior Fitness Team21:42 The best part of CrossFit GamesQuotes: “No matter if you want to get physically strong or mentally strong, it helps you either way.” (5:44) “The double under crossovers from last year…this is insane.” (7:14) “There’s a lot of options…to motivate people. The rope is the connection.” (11:20) “I would have never seen myself being able to combine the both of them. It’s a dream.” (15:02) “You don’t actually know if you're good or bad unless you pin yourself up against some competition.” (16:04) “There’s many opportunities in the military. You just need to find them.” (20:19) This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Sep 29, 2023 • 29min

The Magic Of CrossFit: Jumping In With CEO Don Faul (CrossFit Games 2023)

Constantly varied, functional movements executed at high intensity. That’s the definition of CrossFit. What started 20 years ago as a challenge to traditional workout routines, has become an institution in fitness revolutionizing the way we think about performance and what the human body is capable of. CrossFit CEO Don Faul is a year into the job and joins Fran Racioppi and Jessie Graff live from the US Army Fitness Truck at NOBULL CrossFit Games 2023 to explain why doing hard things is the staple of CrossFit and critical to achieving our goals; and why the Level 1 Trainer Certificate Course sets the foundation for a long and healthy CrossFit journey.Don also shares his vision to expand CrossFit’s reach, empower affiliate owners, and appeal the brand to not only the elite athletes but everyone who seeks to be all they can be, regardless of age, fitness level or ability. Central to this expansion is bringing the CrossFit Games back to ESPN and leaving Madison, WI for Fort Worth, TX. If you’re an OG member of the CrossFit community, or just getting started, take a listen or watch our discussion to chart your CrossFit path and ensure fitness for life. We never know what the CrossFit Games competition will bring, but we can be sure there will be some magic moments we will remember forever. Learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Jessie and Fran join the CrossFit Community 3:19 Preparing for the Level 1 Certificate Course7:04 Be All You Can Be & fitness for life12:02 Scaling, Thresholds and doing hard things16:26 CrossFit Games are back on ESPN19:20 The end of an era in Madison…on to Texas!21:05 The magic will happenQuotes: “We’re united in people’s passion for CrossFit.” (3:13)“It’s not off the cuff. What we do is empirically driven.” (4:00)“It is constantly varied by design.” (6:54)“At CrossFit we want to help you realize your full potential. It’s fitness for life.” (9:13)“This methodology by design meets you where you are.” (12:02)“Success for most workouts is feeling like you gave what you could that day.” (14:12)“We’ve been around now for over 20 years; and we’ve been around because we have real impact.” (18:19)“The magic will happen…and when it does, it’s going to be amazing.” 22:07)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Sep 26, 2023 • 25min

#119: Building A CrossFit Dream Team - Francos Misfits Shaylin Laure, Alexis Johnson, Brandon Luckett, Logan Collins (CrossFit Games 2023)

Would you cough up blood for your team? Would you die on the competition floor for them so you never let them down. Do you have the courage to train just as hard as you compete when you're doing it for others, not just yourself? That’s the difference between individual and team competition at CrossFit Games.  Fran Racioppi and Jessie Graff sit down with CrossFit Francos Misfits to prove that love, teamwork, and unwavering dedication can create an unstoppable team. Shaylin Laure, Alexis Johnson, Brandon Luckett, and Logan Collins share their remarkable journeys from individual competitors to an unstoppable team, revealing their formula for training and communication. They also discuss the art of selflessness, knowing when to step back for the greater good of the team and when it’s their own turn to step up and take more of the load.  Don’t miss it live from the US Army Fitness Truck at NOBULL CrossFit Games 2023.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to CrossFit Games 2023 2:04 How Alexis built the team4:32 Why Brandon chose the team over individual competition6:11 The difference between competing on a team vs as an individual7:18 Training to cough up blood for each other11:50 Competing as an integrated team  13:55 Who’s the best at….?15:08 The best parts of CrossFit Games17:12 The test questions!Quotes: “I wanted a team…that was willing to lay it all out there.” (3:51) “Alexis has pulled me out of retirement twice now.” (6:04) “You don’t get to just think about yourself. If I need to take more of the load for the team…you have to step up.” (6:15) “The first couple of times we met, the worm as a team just beat me into the dirt.” (8:09) “I’m willing to cough up blood on the competition floor for the other three.” (10:32) “We actually each want to take more load. We desire to do more.” (10:57) “We all have a different role. If everyone had the same role it wouldn’t work.” (13:26) “I don’t think the beauty’s in the finish line. The beauty’s kind of in the journey.” (15:17) This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK &  Compass Workforce Solutions.
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Sep 22, 2023 • 26min

#118: The Spirit Of The Crossfit Games - Bronze Medalist Roman Khrennikov (CrossFit Games 2023)

Sometimes it doesn’t go according to the plan. Roman Khrennikov came to CrossFit Games 2023 with one goal in mind…to win at all costs. He led the field in nearly every event for three days opening a commanding lead. Until he scaled a log on the first event of the final day…In this precursor episode from day two of the games, Fran Racioppi and Jessie Graff sit down with Roman from the US Army Fitness Truck in Madison, WI to dive deep into his journey of drive, dedication, determination, resilience and pursuit of excellence. Roman shares how he overcame visa challenges to even compete in the games, forcing him to leave his wife and unborn son in Russia. He shares his decision to change coaches in the lead up to the games, his training mindset, his focus on competing in the moment instead of comparing himself to the past, and how dancing helped him become a better athlete. Roman also explains his thoughts on injury and how to deal with the adversity of not achieving your goals.  Roman earned the bronze medal and is the recipient of the coveted Spirit of the Games award after a historic performance demonstrating his mindset to compete to win no matter the challenge; which for Roman in these games included competing in the final two events with a broken foot and torn ligament. He’s a true champion on and off the competition floor inspiring others through his incredible story of triumph and perseverance in the world of elite fitness. Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to CrossFit Games 2023 Opening Ceremonies1:48 Roman’s mindset coming into the games as a favorite3:26 From dancing to CrossFit6:52 Roman can’t get his visa to come to America9:51 Why Roman left Russia and his family to train in the US13:14 Roman’s training mindset to prepare for the games16:27 Managing training to avoid injury18:10 Roman’s plan to win the gamesQuotes: “Be kind. Help Others.It really, really makes my soul happy.” (9:34) “Don’t cheat yourself. Work really hard. Put 100% in.” (15:54) “Sometimes you can win. Sometimes you can lose. Sometimes you can get injured. It’s a part of the sport.” (16:13) “When I go to competitions I’m going to win.” (19:36) “I think about the competition as of today. I don’t compare myself to the past.” (20:03)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK, Yeti &  Compass Workforce Solutions.
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Sep 12, 2023 • 46min

#117: Leading America's Inner City Youth - Green Beret Project's Adam Kramer, Jaylen Powell & Kaseem Cotton (CrossFit Games 2023 Series)

Win the fight on the front lines of our inner cities. That’s the mission of the Green Beret Project. In every corner of the world America’s Green Berets win the fight on the front lines of battle, but what if we deployed that same power that builds and empowers foreign armies to empower, mentor, transform and grow leaders in our inner city youth. Fran Racioppi kicks off The Jedburgh Podcast coverage of the 2023 NOBULL CrossFit Games from the US Army Fitness Truck in Madison, WI with Adam Kramer, Jaylen Powell and Kaseem Cotton of the Green Beret Project. Adam serves as the executive director responsible for turning boys like Jaylen and Kaseem into responsible adults who understand the value of community, hard work and responsibility. Adam shares how his journey from a federal penitentiary has provided the credibility and experience needed to identify with underserved youth. Jaylen and Kaseem discuss how the program has kept them off the streets and provided an alternative option to crime, drugs and gangs as they prepare for college this fall. Learn more about Green Beret Project and empower the next generation of leaders.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome toCrossFit Games 2023 and Be All You Be3:45 Green Beret Project’s Programs5:09 Getting kids off the streets10:29 Growing up and learning from the streets, selling drugs and prison15:29 Bringing inner city kids together with law enforcement 17:30 Learning life skills and growing through CrossFit22:50 College football and carpentry31:04 How to support the Green Beret Project 34:21 Adam, Jalyen and Kaseem’s three daily foundations to success Quotes: “The mission: identifying young males that need strong men in their life.” (2:48)“I don’t want to be that. I have a job now…this is gonna get me off the streets.” (6:25) “It made me become a man. It made me have a bigger mentality than what I had before.” (8:21)“Working with the local [police department] is helping break down barriers in the community.” (16:21) “What drives me to be better is knowing that you’re better than me.”  (23:24) “I want to be on his level or stronger. I don’t want him to keep saying he’s stronger than me.” (28:17) “A lot of kids in my school, their main goal is to be a pro athlete or a gang banger.”(29:31)This episode is brought to you by US Army, Wodify, Hero Coffee, GORUCK, Yeti &  Compass Workforce Solutions.
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Sep 11, 2023 • 30min

#116: Educating the Children of Fallen Patriots - Development Officer Jeanette McMahon

What happens to the children of our service members when they make the ultimate sacrifice in defense of our freedom and American way of life? Who makes sure they’re taken care of, have a bright future and are afforded every opportunity to be successful in life? In this episode, Fran Racioppi dives into the incredible work of Children of Fallen Patriots, an organization dedicated to providing educational support to the children of fallen service members. Fran is joined by Fallen Patriots’ Development Officer, Colonel Jeanette McMahon from Pepisco Headquarters to celebrate the 2023 culmination of Rolling Remembrance, Pepsico’s cross-country journey to honor the American Flag, the heroes who defend it, and the children who are left behind.  Jeanette and her children are themselves the Gold Star Family of LTC Michael McMahon. She shares with Fran their “growth of grief” as the emotional toll of loss changes as children grow up.  Jeanette was a West Point graduate and one of the first women in US Army Aviation. Today, she works to ensure every child of our fallen has access to an education. Learn more about Fallen Patriots and get involved in the education of our next generation of leaders.  Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to Rolling Remembrance and Pepsi Headquarters 1:31 Losing a parent in the line of duty4:10 America’s future relies on the education of our youth 9:21 COL Jeanette McMahon leads women in Army Aviation12:12 Remembering LTC Michael McMahon14:43 How children grieve at every milestone of life19:04 Rolling Remembrance results in over $2M in Pepsico support23:05 Get involved to support the children of our fallen Quotes: “Children of Fallen Patriots provides that debt free college education for those students who have lost a parent in the line of duty.” (2:20)“Our future of our country relies on our youth.” (7:15)“I think you just kind of go into automatic survival mode; especially a mom with kids. You have to get them through it.” (14:13)“It’s a growth of grief…children go through those stages but their brain actually develops and is now able to understand it at a different level. “ (14:55)“It stops at 60 places across the country. It just literally drives from state to state.” (21:05)“All the folks that we hire as scholarship administrators are Gold Star Kids themselves and have received scholarships.” (22:27)“We have 12,000 kids in our system. We know there’s 25,000 out there.” (23:45This episode is brought to you by Compass Workforce Solutions.
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Aug 31, 2023 • 1h 18min

#115: Fist bumps, Volleyball and Running With A Mouthful of Water - GORUCK Games 2023 Champions Carly Wopat & Matt Kempson, GORUCK Founders Jason & Emily McCarthy, Sandlot Founder B.J. Naedele

Nobody cares what you can do fresh. The GORUCK Games takes grit, endurance and a willingness to run with a mouthful of water.  Anything Special Forces are on the table. To close out the 2nd Annual Sandlot Jax and GORUCK Games, Fran Racioppi and Jessie Graff dive into this two-part episode explaining all things GORUCK Games with the GORUCK founders that created them and the 2023 Champions who tackled the event head on. GORUCK Founders Jason and Emily McCarthy, as well as Sandlot Technology Founder B.J. Naedele share the theory behind the games, the savage thought-process they took to design the events and why camaraderie is fostered through military-inspired training and a few fist bumps. In the second part, 2023 Champions Carly Wopat and Matt Kempson shut down the games as they recap their personal journeys that included a 100 lb ruck run, false finishes, knot tying, hand-to-hand combat, and moving 3000 lbs of sandbags.  Carly shares her career as a professional beach volleyball player and a firefighter, while Matt explains how building the foundation to his house was the key to winning the final event. Learn more about Carly Wopat, Matt Kempson and the GORUCK Games. Read the full episode transcription here and learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version on YouTube. Highlights:0:00 Welcome to the 2023 GORUCK Games Finals2:01 All Special Forces training is fair game5:38 Making the GORUCK Games grittier while welcoming the masses8:46 The Sandlot App and the dehumanization of social media 15:33 Defining the “Fist Bump”21:42 The hidden gem of the FitTalks 29:34 What to expect at the GORUCK Games Finals34:15 Who is Carly Wopat? Volleyball player, firefighter, athlete40:21 Matt Kempson leaves a legacy with knots45:38 GORUCK Games events explained56:57 Can you run with a mouthful of water, fight and hold sandbags?1:12:04 Coming back next year? Quotes: “Anything that they would train us to do in Special Forces is fair game.” (2:24) “What’s a fist bump worth? That’s what you do with your friends.“ (11:09) “Everyone was probably like ok this volleyball girl is gonna tap out on the first endurance race.” (35:36) “There’s a big difference between 3rd and 1st…I was on a mission.” (42:17) “I can’t not do my best.” (49:44) “I can't control how he’s gonna do. I can only control how I’m gonna do.  I’m just gonna go until I die.” (1:00:00)This episode is brought to you by Jersey Mike’s, Compass Workforce Solutions and GORUCK.

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