Thursday

211111

Workout of the Day

60

Maxton
With a weight vest, 13 rounds for time of:

8 strict pull-ups
26 box step-ups
21 burpees

♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box

Post time to comments.


Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees

♀ 20-in. box
♂ 24-in. box

Beginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees

Comments on 211111

68 Comments

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Sebastian Wieczorek
January 21st, 2022 at 11:47 am
Commented on: 211111

January 21st, 2022; morning


wu: slihps


wod: MAXTON*

13 rnds

8 strict lila band assisted pull ups

26 step ups 50 cm

21 burpees

no vest

56:14


post: ski, stretch, walk, bike

* One of the most amazing wods I've done so far.

(edited)
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Mario Cruz
November 30th, 2021 at 12:44 am
Commented on: 211111

Rx with vest 20lbs


cap time class 35:00


9 rounds + 5 Reps

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Dan Morris
November 28th, 2021 at 7:10 pm
Commented on: 211111

No vest - 74:55


RIP, soldier.


42 / 6’0 / 190

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Manchild Manchild
November 27th, 2021 at 6:46 pm
Commented on: 211111

AMRAP 20, unweighted, and subbed bench step-ups for box


4 1/3 rounds

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Jay Scott
November 26th, 2021 at 7:18 pm
Commented on: 211111

rx’d 62:20


for Maxton & all our fallen hero’s. As Daegan Page would say “embrace the suck”


Get after it, because you can.

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Leonel Manzilla
November 24th, 2021 at 4:00 am
Commented on: 211111

A real psychological test


With 4 5lb plates on a camel back, 20lb weight

Scaled to kipping pullups


8 w/kpu

26 w/box stepups 24inch

21 w/bps (every burpee with complete pushup, then step up, and no jump, really difficult with an improvised weighted backpack)


67:10 min

(edited)
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Anton Gross
November 21st, 2021 at 3:58 am
Commented on: 211111

M/ 47/ 138 lbs/ 5’-6”

As Rx: completed in 53:40.

long tough workout, but I knew that going into it.

I was angry about wasting hours to wait for the a Covid test that confirmed I was negative and then the urgent care physician tells me I had to wait for their follow up test to confirm my negative result, so I have to quarantine until then.. and I ended up missing a big family event because of my quarantine status…. all this because a coworker was visiting in my office and I was in close proximity due to a. Required group meeting.

anyway I am on the weekend and still can’t enjoy my time so I was pissed off. I was going to grind it out earlier but I ended up grinding this out in the cold dark.

good cathartic grinding workout!

All pull-ups were unbroken.

All step ups were unbroken.

Burpees were broken up a bit especially after 8th round.

great workout.

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Ralph Keeley
November 16th, 2021 at 2:10 am
Commented on: 211111

M/35/6'/175#


66:31 Rx


Deo gratias

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Nate Gordon
November 15th, 2021 at 7:14 pm
Commented on: 211111

67:46


Rest in peace.

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Leonel Manzilla
November 24th, 2021 at 4:04 am

RIP 🦾

(edited)
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Damien Leroux
November 15th, 2021 at 10:50 am
Commented on: 211111
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Anton Gross
November 15th, 2021 at 12:18 am
Commented on: 211111

M/ 47/ 139 lbs/ 5’-6”

I had a lot of errands to do and it was raining outside so I decided to do another high rep workout.

I did 1,000 box step ups at 24”, with a 20 lb vest.

completed in 74 minutes.

I took about a minute break after each 200 reps, and then after each of the last 3 sets of 100 reps.

I did 50 sets of 20 reps to just walk over and tap the round on my phone after each 20 reps.

I was trying to maintain 20 reps every 90 seconds. It adds up and my hips and posterior was wiped out and sore.

I’ve done this one a while back and it was a great workout.

I am looking forward to trying this hero workout down the line as well.

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Nathan Wray
November 14th, 2021 at 7:28 pm
Commented on: Workout Tips for 211111

1:13:01 rx

Male, 47 years, 5’9” 153lbs

RIP hero, thank you for your service and sacrifice

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Chris Meldrum
November 14th, 2021 at 7:19 pm
Commented on: 211111

As rx’d, 67:47.


Had my booster Friday and was pretty tired yesterday, but felt good this morning so decided to hit this.  It was brutal of course.  But nothing really

scary about this – you know you can keep doing step-ups and burpees; it will just be a long one.  I broke pull-ups 5-3 or 6-2 for most rounds, to make sure those didn’t go away.  Was able to throw a couple of unbroken rounds in there, but most times the break was helpful for mentally as well as physically.  Switched legs on step-ups every 10.  For burpees, I kept playing with variations on the 21-15-9 rep scheme to trick my mind into counting stuff instead of thinking about how awful burpees with a vest are.

 

RIP Corpsman Soviak

Hero WOD 207 of 207


48m/5'10"/180

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Jeffrey Howard
November 14th, 2021 at 2:47 am
Commented on: 211111

M/26/5'8"/155lb

CrossFit AFK


For David, Nicole, Darin, Ryan, Hunter, Rylee, Dylan, Kareem, Johanny, Humberto, Jared, Daegan, and Maxton.


69:33 - 30lb vest

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Mike Munsee
November 14th, 2021 at 1:05 am
Commented on: 211111

M 51/195/6’

Scaled the pull-ups to kipping pull-ups, used a #15 plate on the step ups.

53:49. Grateful for all who have served, humbled by those who sacrificed everything, praise those who are currently serving and protecting this land I love.

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Courtney Guthrie
November 14th, 2021 at 12:07 am
Commented on: 211111

51:53 s

ring rows

no vest


Rest In Peace 🙏🏽


F/25/5’5/140

CrossFit AFK

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Dave DeCoste
November 13th, 2021 at 9:18 pm
Commented on: 211111

1:02:52 Rx

truly an honor to do this workout.

RIP

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James Gentile
November 13th, 2021 at 8:02 pm
Commented on: 211111

*attempted 11/13


As RXd - 7 rounds completed - 35:34


Had to call it there, recent positive COVID test, didn't want to overdue it more than I already was. Did one more round without the vest after. Those burpees were without a doubt the worst part of this triplet.


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Fabian Delaflor
November 13th, 2021 at 6:36 pm
Commented on: 211111

13 rounds for time (45' cap)

8 kipping pull ups

26 box step ups to "24

21 burpees

7 rounds + 10 step ups at 45' mark

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Michael Newton
November 13th, 2021 at 12:24 am
Commented on: 211111

Only 5 rounds completed. Little one didn’t let me work for very long before she was over it

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Brandon Alred
November 13th, 2021 at 7:26 pm

Literally same. Baby girl called it at around 5 rounds and 20 minutes.

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Antonio Alves
November 12th, 2021 at 8:54 pm
Commented on: Workout Tips for 211111

very clear and useful video, merci! 👍

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Jim Rix
November 12th, 2021 at 6:24 pm
Commented on: 211111

No vest, 22" box

57:51

Those final 5 rounds were really tough. But compared to the sacrifice Maxton and his 12 teammates made...too easy.

Much gratitude to those 13 and all who served so valiantly during that chaotic time, getting deserving Afghans to freedom.


59/5'8"/155

(edited)
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Robert Paterson
November 12th, 2021 at 6:16 pm
Commented on: 211111

Male/45 yrs

As rx'd

54:20

RIP

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Erik Dresner
November 12th, 2021 at 3:56 pm
Commented on: 211111

No box, so I did lunges instead (which, I’ll admit, are faster.) Otherwise Rx.


46:47


I lost a minute adjusting the straps in the first 2 rounds before the vest would stay on during burpees.


Burpees were a real killer in rounds 9-13. Had to rest at 17 reps.

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Stacey Thompkins
November 12th, 2021 at 3:29 pm
Commented on: 211111

M/47/6'2"/180#


Rx'd

76:56

RIP

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Muhammed Ibrahimoglu
November 12th, 2021 at 2:50 pm
Commented on: 211111

In 20 min

8 strict pull-ups

26 Box step up 20-in

21 burpees

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Michael Arko
November 12th, 2021 at 2:05 pm
Commented on: 211111

Scaled down a little bit: no vest, 21" box, no jump after the burpee (just stand up, extend the hips) and some were stepped

59:45

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Thomas Aug
November 12th, 2021 at 1:11 pm
Commented on: 211111

RIP Maxton, and thanks to all who serve(d).

11 rounds; several mods (can't do burpees, and pullups I have to slow, strict and weight assisted - otherwise too much shoulder pain.)

81 minutes

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Gang Zhou
November 12th, 2021 at 9:29 am
Commented on: Workout Tips for 211111

JiaKang Wang

70kg 170cm

bodyweight

44’10'’

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Gang Zhou
November 12th, 2021 at 9:27 am
Commented on: Workout Tips for 211111

90kg 175cm

rx

57'14’’

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QiHui Xing
November 12th, 2021 at 9:15 am
Commented on: 211111

RX:50'36''.

https://youtu.be/bKwdNqGCZHI

I rode a 100km bike to celebrate my 30th birthday yesterday.

(edited)
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Steve Day
November 12th, 2021 at 1:24 pm

Happy Birthday QiHui!

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Antonio Alves
November 12th, 2021 at 6:19 pm

Now that's how you celebrate a birthday! Congrats 🎂

And many thanks for your videos, which helped me a lot as a CF newbie and are still really useful.

(edited)
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Nate Gordon
November 13th, 2021 at 3:49 pm

Happy Birthday. Thank you for your videos.

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Ralph Keeley
November 16th, 2021 at 2:11 am

Belated happy birthday!

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Mario Cruz
November 29th, 2021 at 3:23 am

Happy bday vato

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Brian Louchis
November 12th, 2021 at 4:53 am
Commented on: 211111

50:39

no vest, 20" box

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Christian Palomino
November 12th, 2021 at 2:27 am
Commented on: 211111

Vaya que ha sido muy retador este wod, a la mitad sientes que nunca vas a acabar y esos burpees cada se ves se hacen más lentos y largos, pero al final solo es llevar tu pacing al tu ritmo y nunca rendirte


RX'd

Score: 56:10

Sude a mas no poder 🇲🇽😎🤘🏋‍♂️

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Lincoln Kerger
November 12th, 2021 at 1:28 am
Commented on: 211111

Rnds 1-4

8 strict pull-up (#10)

26 Step-up (24")

21 Burpee

Rnds 5-10

8 stict pull-up (#10)

26 Step-up (18")

21 push-ups

21 squats (some assisted)

46:25


Wasn't able to complete this today. Back started to get aggravated at the end of rnd 4, so I modified things a bit until rnd 10 and had to call it. I'm trying to get my back healthy again, not make it worse. I will look to finish the last 3 rnds tomorrow.


Hooyah Shipmate. RIP brother.


21112

Finished rnds 11-13

8 strict pull-ups (10#)

26 step-ups (18" box while holding two 10# plates)

21 burpees

12:06

Total time: 58:31

(edited)
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Antonio Alves
November 11th, 2021 at 10:53 pm
Commented on: 211111

Modified / scaled; no vest

--

13 rounds for time of:

8 inverted rows

26 bench step-ups

21 burpees

SCORE: 49'44''

--

Didn't think I would accomplish this, especially so early in the morning , but glad I did. Made the rest of the day easy by comparison.

5 km easy run in the evening

RIP

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Charlie Pokorny
November 11th, 2021 at 9:58 pm
Commented on: 211111

57:42 Rx'd

First 5 rounds in 20:00, next 5 rounds in 24:00, last 3 rounds in 13:42

with gratitude

m/53/5'11"/191#

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Chris Meldrum
November 14th, 2021 at 7:21 pm

Charlie - awesome, inspiring to finish sub-60

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Coastie Nick
November 11th, 2021 at 9:38 pm
Commented on: 211111

RIP, Max.


Rx’d: 72:40

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Steve Day
November 11th, 2021 at 9:14 pm
Commented on: 211111

14# vest/ 20" bench


52:59

(edited)
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Jonathan Elmore
November 11th, 2021 at 9:04 pm
Commented on: 211111

1:05:40 Rx with some Kipping pull-ups

One of the hardest WODs yet

Just got my vest in the mail 1 hour prior to workout.

RIP

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Christian Simpson
November 11th, 2021 at 7:42 pm
Commented on: 211111

Sc to no weight vest/20" box...10 rounds in 69:20

(edited)
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Sam Meixell
November 11th, 2021 at 6:55 pm
Commented on: 211111

7 rounds in 25:12 of

4 strict pull-ups

13 box step-ups, 24" with 14# medicine ball

11 burpees

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Jake Kiddoo
November 11th, 2021 at 6:48 pm
Commented on: 211111

70:26

5 rnds with vest

8 no vest

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Phill Kiddoo
November 11th, 2021 at 6:45 pm
Commented on: 211111

69:16 rxd

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Jim Rix
November 11th, 2021 at 6:24 pm
Commented on: 211111

Traveling…will honor Maxton and his fellow heroes next week when I return home.


Hotel workout:

4 RFT of

400m elliptical

15 thrusters, 30# DBs

12:32

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Danny Bostwick
November 11th, 2021 at 6:09 pm
Commented on: 211111

amrap 30, all movements as prescribed. 7 rounds + 3 pu. Had to scale due to time allowed, but truthfully, I don’t think I had 6 more sets of 21 burpees in me. My shoulders are already screaming.

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Braxton Glass
November 11th, 2021 at 4:29 pm
Commented on: 211111

58 yo m 5’5” 150lbs


No Vest


8 strict pull-ups assisted (box)

26 box step-ups - 10” box

21 squat thrusts (paralet wrist support)


39:53

(edited)
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Randy Crooker
November 11th, 2021 at 2:13 pm
Commented on: 211111

Rx 78:41

RIP Maxton

Thank you to all the veterans and all those currently serving.

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Alex Pettingell
November 11th, 2021 at 2:11 pm
Commented on: 211111

1:06:35

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Matthew Moran
November 11th, 2021 at 1:36 pm
Commented on: Workout Tips for 211111

56:41, no weight vest, chin-ups

RIP sir

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Joe Conradi
November 11th, 2021 at 1:28 pm
Commented on: 211111

RIP Maxton.


intermediate Rx: 49:53

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Charles Meyers
November 11th, 2021 at 1:13 pm
Commented on: 211111

Beginner Option:

5 rounds for time of:

4 assisted pull-ups

13 box step-ups 24”

11 burpees

13:30

(edited)
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Jamie Libow
November 11th, 2021 at 1:08 pm
Commented on: Honoring Maxton Soviak

This is a great tribute to Max. Thank you for putting this together and posting it.

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Kris Sienkiewicz
November 11th, 2021 at 11:55 am
Commented on: 211111

Rx 55:32

M/44/80kg

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Mike Andridge
November 11th, 2021 at 11:51 am
Commented on: 211111

RIP Maxton-


Scaled to

10 rnds

w/20# vest

8 strict pull ups

26 step ups 20"

21 burpees

71:57

m/51/175

The older I get, with my sons/grandsons, the harder the Hero wods hit me in "Feels."

Especially this morning while watching the tribute video to Maxton while doing the wod.

Watch the video--even if you don't do the wod.

Thank you to all of the Veterans out there.

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Daniel Dwyer
November 11th, 2021 at 9:17 am
Commented on: 211111

M/36/110kg/36BMI


RX with 10kg vest

Did 14 Rounds as I miss counted sets.

86mins


slow slog, Absolute sweat-fest… talking puddles on the floor.


I'll be honest, on the final round I had to stop and think of Maxton and his family he left behind.

Here’s to the lad, rest easy.

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Steven Thunander
November 11th, 2021 at 4:14 am
Commented on: Workout Tips for 211111

Globo scale: as rxed. If you have no vest follow intermediate scaling, or use a 15/20lb dumbbell for the pullups and box step ups. Bench stepups can be subbed of you don't have a box or platform to step on.


Busy gym: try to go off peak for this one today. Otherwise sub heavy dumbbell rows for the strict pullups. Also, 2/1 walking lunges can be subbed for box step ups.


Bodyweight sub: 13 rounds 8 strict pullups, 52 walking lunge steps and 21 burpees. 1/1 Bench/chair step ups are also OK, if over 16/20". Scale as necessary. Wear a vest or armor if available for Rxed version.

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Chris Sinagoga
November 11th, 2021 at 3:31 am
Commented on: 211111

Champions Club Scaling Notes


RANT

I'm glad I watched the tribute video. I feel stuck a lot when these Hero workouts come up. When I look at them from strictly a strength and conditioning perspective, I think, "this is way too much volume for me or anyone in our gym." But when I think about the context, the purpose becomes much more clear. I didn't do the full workout today. Not even close. Didn't really give a great effort, either. My body just wasn't feeling it for reasons. I live in an environment where I have the luxury to make the choice to "take it easy" on any given day; a big reason that is possible is because of people like Maxton. CrossFit has many different ways of humbling me.


WORKOUT THEMES

"Just make it through" kind of effort. Mad stamina (physical and mental) and endurance demands. Squatting with unilateral loading, clearing an obstacle, changing orientation, and pulling with an emphasis on strength are also themes.


MAIN DECISION

Do the Hero thing, or scale this as you would on a normal workout day?


TECHNIQUE SCALE

5 rounds of:

40 lunges

20 burpees

*practice strict pull-ups during the warmup


CONSISTENCY SCALE

13 rounds of:

1:00 strict pull-up practice

1:00 step-ups

1:00 burpees


INTENSITY SCALE

5 rounds for time of:

21 burpees

8 strict pull-ups

*rest as needed between rounds, sprint the burpees and see how that affects your pull-up form.

**practice step-ups in the warmup


INJURY SCALE

Upper-body - Griff or Manion

Lower-body - JT


MY STUFF

Tested out 4 or 5 different versions we could do as a team workout


GENERAL FEAR LEVEL: 9?

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Chris Meldrum
November 14th, 2021 at 7:19 pm

Brutal but not that scary if you can get your mind around the length of it, and try not to do the math about how many burpees and step-ups there are...

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Ruiqin Huang
November 11th, 2021 at 3:04 am
Commented on: Workout Tips for 211111

Intermediate tc20

4+5

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Daniel Kozak
November 11th, 2021 at 2:46 am
Commented on: 211111

As RX - 42:23 absolutely brutal

(edited)
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