DD Fitness: Are you able for the 12 rounds of Christmas?

first_imgIt is officially the season to be jolly. All the Grinches, Scrooges and Bah Humbuggers can suck it up, because Santa Claus is coming to town! ☺Maybe I came on too strong there, but if you aren’t enjoying the holiday season, you need to come and relieve some stress at my Rushe Fitness group training classes. Booking for January is open, and places are almost gone.  You know how January is, so don’t wait until it’s too late. Drop me a message through the link below and we’ll get you started. CLICK HERE TO BOOK YOUR PLACE NOW!Each year, to celebrate the festive season, I have a special workout that I do with my members.  I have been doing this for the last 3 years and it hasn’t failed to disappoint yet. The workout is simple and effective, and by effective I basically mean that it is a bit horrible. As it is Christmas, the workout has a Christmassy theme. If you know the 12 days of Christmas, (and let’s face it, who doesn’t?), that is the inspiration for the workout.  So, take a minute and have a little sing song to yourself.  Get that catchy tune into your head. Maybe get Sandra from the office to join in and help you.  Can Sandra sing?Oh, well maybe not then. The best part of this workout is that you don’t need much space, or any equipment, but if you have access to some and want to make it harder, you can add some in. Want to give it a try?Here we go. The workout goes like the song does (12 days of Christmas)All you need is an exercise mat. 30 seconds jogging on the spot2 More Burpees3 Squat Jumps4 Forward lunge – (each leg) (add weight if needed)5 prisoner squats (add weight if needed)6 reverse lunges – lunging (each leg) (add weight if needed)7 X-body Mountain Climbers – climbing (each leg)8 Plank to Press – pressing9 Push ups – pushing10 Total Body Extensions – extending11 Jumping Jacks – jumping12 Burpees – burpingHow you do the workout is exactly like the song. Do the 1st exercise;“On the first day of Christmas, Rushe Fitness gave to me: 30 seconds jogging on the spot” Then do the 2nd exercise, then the 1st exercise.“On the second day of Christmas, Rushe Fitness gave to me: 2 more burpees and 30 seconds jogging on the spot.” Then do the 3rd exercise, then the 2nd, then the 1st.“On the 3rd day of Christmas, Rushe Fitness gave to me: 3 Squat Jumps, 2 more burpees and 30 seconds jogging on the spot.”  Then 4th, 3rd, 2nd, 1st and so on until you are going from 12 all the way down to 1. “On the 4th day of Christmas, Rushe Fitness gave to me: 4 Lunges lunging, 3 squat jumps jumping, 2 more burpees and 30 seconds jogging on the spot.”You continue to work your way through the workout exactly like the sequence of the song. It sounds easy on paper, trust me, it’s not. The exercises suggested are to allow minimal equipment to be used. If you are in a training facility and have access to a load of equipment, feel free to add in different exercises to make it harder or easier or to suit your style of training.You are only limited by your imagination. ☺If you try it out, I’d love to hear how you get on with it.  Send me a message on my Rushe Fitness page through the link below and let me know how you get on with it. Santa hats and Christmas jumpers are optional. #Lean 2.0My New Lean 2.0 Challenge kicks off January 6th. In the past 5 years we have had members drop more than, 20, 30 and 40+ pounds and keep it off. So, if you are ready to finally kick the old habits and make a lasting change in the new decade, click the link below and pre-book your place now. #Lean 2.0https://www.rushefitness.ie/class/lean-2-0-gym-plan/No gimmicks, just smart training, sensible nutrition and a supportive community to help you along your journey. DD Fitness: Are you able for the 12 rounds of Christmas? was last modified: December 15th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more

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March Moon Madness Arrives Early

first_imgSome of the most interesting bodies in the solar system are the objects not big enough to be called planets.  Moons, asteroids and comets continue to yield their secrets and surprises.  Here’s a quick rundown on recent findings.    Why do some asteroids look so fresh?  It’s because they get a facelift, Space.com reported last month.  As some asteroids wander close to earth, the tides can produce tremors and landslides.  “This process could explain why many space rocks orbiting nearby appear pristine, as if they were covered in a new and clean surface, researchers said.”  Normally, space weathering would redden the surfaces.  Like humans, though, it would seem asteroids can only get a facelift a finite number of times.  Clark Chapman at Nature News and Views indicated that this is only the latest suggestion to explain youthful surfaces on some near-earth asteroids (NEAs).  “Our perceptions of NEAs are rapidly changing,” he said.  “Perhaps soon, robotic or piloted docking missions to some of these NEA rubble piles will reveal the beautiful complexity of their evolving behaviour.”    Pluto belongs in this entry because it is no longer a planet, but a plutoid, or a minor planet, or a dwarf planet, or the IAU’s term du jour.  It made the news recently for its seasonal changes.  BBC News shows Hubble pictures of a mottled surface that has changed in just a few years as the angle of sunlight migrates.  The article says that some astronomers have expressed “shock” at the observations.  “It’s a little bit of a surprise to see these changes happening so big and so fast,”said Marc Buie, of the Southwest Research Institute.  “This is unprecedented.”    The Cassini team, invigorated by the approval of its 7-year solstice mission (see Feb 3 press release from JPL), continues to explore the Saturn system with zest.  The little moon Mimas, barely visible in an image released Feb 15, was a prime target for a Feb 13 flyby.  The unprocessed images are now posted at the Imaging Team site.  They show good views of its 140-km Herschel crater with its Everest-height central peak.  Prometheus, one of the F-ring shepherd moons, gave Cassini its best-ever portrait last month.    The active moon Enceladus continues to be a newsmaker.  Space.com repeated last month’s suggestion that the eruptive periods are episodic over billions of years (see 01/11/2010).  Latest findings of negative ions in its geyser plumes (see JPL press release) strengthen the case for liquid water under its surface.  Some scientists cannot resist the knee-jerk reaction of associating water with life.  Science Daily made that angle its centerpiece; Space.com was only slightly more reserved.  The water-means-life equation was presented ad nauseum in a new planet TV series from National Geographic, The Traveler’s Guide to the Planets, which aired beginning Feb 14.  The visually-rich series includes new dazzling animations of the spacecraft and the best of the Cassini images, despite the obsession with evidence-free astrobiology.    Speaking of astrobiology, the BBC News declared that the Murchison meteorite that landed in Australia in 1969 contains an “organic molecular feast.”  A new analysis by a German team counted 14,000 organic molecules so far; they estimate millions may exist in the rock’s innards.  They think the rock predates the sun itself and picked up organics from the molecular clouds that became the sun.  Somehow it titillates the astrobiological sense: “Where did we come from and what happened before?  We all have that question inside us,” the lead researcher commented.    The biggest moons of the solar system made news recently.  Some scientists think they have figured out the surface differences between Jupiter’s Ganymede and Callisto, reported Science Daily.  The theory brings in the “Late Heavy Bombardment” hypothesis (LHB) and sees Ganymede getting the brunt of the energy by being closer to Jupiter’s gravity well.  The extra energy led to Ganymede melting and getting a differentiated interior while Callisto just got pummeled on the surface.    It’s not clear if the theory explains Io and Europa also, which are smaller and have very few craters due to internal activity.  Richard Kerr at Science News of the Week for Jan. 29 quoted a Caltech astronomer calling this “an interesting idea” that’s “promising.”  The Late Heavy Bombardment seems to be being employed as both an assumption and an explanation: Kerr said, “to the extent that it proves to be an attractive explanation of the dichotomy, it also lends support to the reality of the LHB.”    Titan, Saturn’s titanic moon, continues to get radar-scanned five years after the historic landing of the Huygens probe (see JPL feature story).  The landing was dramatically animated in the National Geographic series mentioned earlier.  Science Daily echoed a JPL press release showing strange grooved hills in the latest swath.  PhysOrg and Space.com reported on work to reproduce the strange organic chemistry that produces flows, cryovolcanos and rivers on Titan’s surface.  It’s hard to find stories about Titan without the L-word close at hand: “This study could also tell us about the chemistry that led to the origin of life on early Earth.”  Three major papers on Titan’s atmosphere and surface appeared in this month’s Icarus; they will be reported here if time permits.  Titanophiles will be glad to know a major hardback science book, Titan from Cassini-Huygens, has been released and is available from Amazon.com.  It’s a companion of another book summarizing all of Cassini’s scientific results about Saturn, the rings, and the icy satellites (especially Enceladus), also available at Amazon.com, Saturn from Cassini-Huygens.  Written by the Cassini scientists themselves, these two books contain the most current and authoritative information to date on the Saturn system.Observations and hypotheses these days are so intertwined it becomes hard to separate them.  Consider the suggestion that the Late Heavy Bombardment explains the Ganymede-Callisto dichotomy.  One has to assume the LHB and the long ages.  And consider the idea that tidal landslides explain the youthful surfaces of asteroids.  How many times in 4 billion years can this occur before there is no more youthful skin underneath the rubble to expose?  There is essentially no way to test these ideas without assuming the long ages of the consensus secular view of the solar system.  Science will never establish the long ages this way.  That’s the problem with assumptions.  They are assumed, not demonstrated.  Because the long ages are never allowed to become vulnerable to falsification, they become part of a self-perpetuating belief system that sometimes requires improbable contortions to maintain.  The talk about life every time water is mentioned is fact-free speculation.  It’s logic-free, too, because it would be just as corny to go off on tangents about life every time protons are found, because they also are building blocks of life.  In the TV series, Chris McKay waxed eloquent about all the ingredients for life that exist at Enceladus: a heat source, organics, and water.  We challenge him to put water, ammonia, ethane and carbon dioxide in a very cold sterile refrigerator, stir it occasionally, and wait for a very long time.  At least he could give us some experimental evidence to back up his rhetoric.  As long as one can filter out the speculative fluff in scientific stories, the rich discoveries about such varied and interesting worlds should be a delight to all who maintain a spirit of exploration.(Visited 14 times, 1 visits today)FacebookTwitterPinterestSave分享0last_img read more

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Watch: Milestones in Mandela’s long walk

first_imgOn 10 December 2013, tens of thousands of South Africans gathered at the massive FNB Stadium outside Soweto for a memorial to Nelson Mandela. (Image: GCIS)• How to remember Nelson Mandela on 5 December• Memories of Mandela • Mandela’s memories of Qunu, his childhood village • Tutu leads Mandela memorial at Centre of Memory • In their own words: leaders and friends remember Mandela • South Africa issues Nelson Mandela commemorative stampStaff writerAs we commemorate a year since the death of South African statesman Nelson Mandela on 5 December 2013, we look back at significant moments in his life and struggle, told partly in his own words.21 June 1961: British ITN reporter Brian Widlake met Mandela, then on the run from the police, to conduct the first ever TV interview with the future president of South Africa. In it, Mandela asserted his commitment to non-racialism: “We have made it very clear in our policy that South Africa is a country of many races. There is room for all the various races in this country.”Later he explained why liberation movements had been forced to move from peaceful protest to violence as a tool of struggle. “There are many people who feel it is useless and futile for us to continue talking peace and non-violence, against a government whose reply is only savage attacks on an unarmed and defenceless people.”Watch Nelson Mandela’s first-ever TV interview: 20 April 1964: Charged with sabotage, Mandela delivered a statement from the dock during his trial in Pretoria that revealed the depth of his resolve in the fight against apartheid and his willingness to lay down his life in an effort to end white racist rule.“During my lifetime I have dedicated myself to this struggle of the African people,” Mandela said. “I have fought against white domination, and I have fought against black domination. I have cherished the ideal of a democratic and free society in which all persons live together in harmony and with equal opportunities. It is an ideal which I hope to live for and to achieve. But if needs be, it is an ideal for which I am prepared to die.”The last sentence referred to the real possibility that Mandela and his fellow defendants would be sentenced to death. As it turned out, they were given life in prison.Listen to Nelson Mandela’s full stament from the dock at the Rivonia Trial: 11 February 1990: Mandela walked out of South Africa’s Victor Verster prison near Cape Town after 27 years in captivity, holding hands with his wife, Winnie Mandela. He held up his fist and smiled broadly. Mandela’s release after so long was almost inconceivable for delighted supporters who erupted in cheers as hundreds of journalists pressed forward. The world watched the rousing occasion live on television. Because of Mandela’s decades-long confinement, few people knew what he looked like, until photos of him were published in national newspapers a few days before. Mandela said he was flabbergasted by the reception.“When I was among the crowd I raised my right fist, and there was a roar. I had not been able to do that for 27 years and it gave me a surge of strength and joy,” Mandela wrote. He also recalled: “As I finally walked through those gates to enter a car on the other side, I felt– even at the age of 71– that my life was beginning anew.”Watch Nelson Mandela walk out of Victor Verster Prison: 10 December 1993: Nelson Mandela and then-president of South Africa FW de Klerk jointly won the Nobel Peace Prize in 1993 for their contributions to the end of apartheid. Mandela dedicated the prize to all the people who fought against “the violence” of apartheid. He pledged to continue in his fight towards the noble goal of “a society which recognises that all people are born equal, with each entitled in equal measure to life, liberty, prosperity, human rights and good governance”.Watch Nelson Mandela and FW de Klerk receive the Nobel Peace Prize: 27 April 1994: Nelson Mandela cast his vote in South Africa’s first democratic election. Millions of others queued for hours to vote for the first time in their lives.He said after the vote: “This is for all South Africans, an unforgettable occasion. It is the realisation of hopes and dreams that we have cherished over decades. The dreams of a South Africa which represents all South Africans. It is the beginning of a new era. We have moved from an era of pessimism, division, limited opportunities, turmoil and conflict. We are starting a new era of hope, reconciliation and nation building.”Watch Nelson Mandela vote at Ohlange: 10 May 1994: Nelson Mandela became the first black president of South Africa after democratic elections, taking the oath of office at the Union Buildings in Pretoria, the South African capital. Leaders and other dignitaries from around the world attended the historic occasion, which offered many South Africans another chance to celebrate in the streets.At the close of his inauguration speech, Mandela said: “Never, never and never again shall it be that this beautiful land will again experience the oppression of one by another and suffer the indignity of being the skunk of the world,” he said. “Let freedom reign. The sun shall never set on so glorious a human achievement! God bless Africa! Thank you.”Watch the full news broadcast of Nelson Mandela’s inauguration: 24 June 1995: Mandela strode onto the field at the Rugby World Cup final in Johannesburg, wearing South African colours and bringing the mostly white crowd of more than 60 000 to their feet. They chanted “Nelson! Nelson! Nelson!” as the president congratulated the victorious home team in a moment that symbolised racial reconciliation.Mandela’s decision to wear the Springbok emblem, the symbol once hated by blacks, conveyed the message that rugby, for so long shunned by the black population, was now for all South Africans.The moment was portrayed in Invictus, a Hollywood movie directed by Clint Eastwood. The film tells the story of South Africa’s transformation under Mandela’s leadership through the prism of sport.Watch Nelson Mandela at the 1995 Rugby World Cup: 29 November 2003: South Africa reportedly has the highest number of people living with HIV/Aids in the world, an issue that has torn apart lives, families and entire communities. Mandela played a significant role in creating awareness and removing the stigma associated with HIV and Aids in South Africa. A series of music concerts took the world by storm in the 2000s – they were called 46664 after Mandela’s prison identification number. At the first concert, which took place in 2003, Mandela said: “Aids is no longer just a disease; it is a human rights issue.”Watch Nelson Mandela’s speech at the 46664 concert: 11 July 2010: A smiling Mandela waved to the crowd at the Soccer City stadium at the closing ceremony of the Fifa World Cup, whose staging in South Africa allowed the country, and the continent, to shine on one of the world’s biggest stages. Mandela appeared frail as he was driven in a golf cart alongside his wife, Graca Machel.Mandela had kept a low profile during the month-long tournament, deciding against attending the opener on 11 June after the death of his great-grand daughter in a traffic accident following a World Cup concert.The former president did not address the crowd on that emotional day in the stadium. It was his last public appearance.Watch Nelson Mandela at South Africa 2010 World Cup:last_img read more

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Coiled net & feather- hair fascinator on comb – Exactly as it says, lovely colour and delivered within

first_imgThis fasinator is exactly what i wanted and described nicely so i could make my decision it also will help that it arrives on a comb as some of them occur on crack clips which never maintain its stunning and matches perfectly with my outfit. As hats really don’t suit me this is a excellent alternate and even now appear formal also without the need of the selling price tag of a hat x worth for revenue. This is why it will get a five star from me.Quite really, arrived with just one of the black feathers damaged off but a very small bit of glue sorted that.Reviews from purchasers :Nice fascinator and just the right sizeExactly as it says, lovely colour and delivered within Fantastic fasinator Very nicely packaged and arrived in time mentioned. Ot is fantastic and just the appropriate dimension.Correct color and sizing i was just after.Just as it claims, wonderful colour and delivered inside. Particularly as it suggests,lovely color and sent in timeframe.This is so stunning, precisely what it seems like in the photo.Awesome fascinator and just the correct dimensions. Get there safety packaged within just a few days of buying. Good fascinator and just the suitable size. The comb holds it in location securely. Arrived to day came in box which saved it from acquiring bashed absoloutly delighted fantastic color very well made and superb price would recomend this supplier and will use once again.I acquired it for a close friends marriage ceremony and it is perfect. Easy and incredibly alongside the strains of ‘less is more’. The comb can make it pretty simple to attach to my hair and will go with the hair type i have prepared to use for the working day.Great support, arrived before than envisioned and good solution – would completely suggest.Here are the specifications for the Coiled net & feather- hair fascinator on comb:Beautiful fascinator attached to a clear hair combFascinator is decorated with stiffened loops and stripped feathersSynthetic8567Comb measures 7cm acrossDecoration measures 20cm across excluding feathersAll measurements are approximatelast_img read more

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Win a Sony a7S II Camera & More, Valued at Over $3,500!

first_imgWe’ve teamed up with B&H Photo Video to bring one lucky winner the Sony a7S II mirrorless camera, plus a lens, bag and memory. Enter for your chance to win this incredible camera pack!The Sony a7S II has been heralded for its low-light shooting ability, so we’ve dubbed our latest promotion the “Low-Light Dynamite Giveaway!” Enter to win the a7S II camera body, a high-quality Sony lens, a luxurious leather Ona camera bag, and enough memory to get you going. The entire prize pack is valued at over $3,500.This giveaway has now ended. Congrats to Steven Andrew from Youngstown, Ohio!Stay tuned to he blog, our Facebook and Twitter for future giveaways. Giveaway ends December 4, 2015 at 11:59 PST. Contest open worldwide, void where prohibited.One lucky winner will be randomly picked and contacted on December 5, 2015.Limit one entry per email address for giveaway duration.About PremiumBeat.comPremiumBeat.com is a curated royalty free music website that provides high-quality royalty free music tracks and sound effects for use in new and traditional media projects. With thousands of handpicked tracks in more than 30 music styles, PremiumBeat music is ideal for websites, online videos, mobile apps, television, radio, feature films and other professional applications.About B&H Photo Video & Pro AudioNew York based B&H Photo Video & Pro Audio  is the world’s leading retailer in photography, video and audio equipment.  B&H serves the pro market from their extensive website and NYC storefront location.  Their wide selection of high-quality gear and commitment to customer satisfaction makes B&H Photo Video & Pro Audio well-equipped to handle your professional photo, video and audio needs.  Visit B&HPhotoVideo.com to check out all the leading gear!About the Prize PackSony Alpha a7S II Mirrorless Digital Camera“Making strides in the video arena, the a7S II Mirrorless Digital Camera from Sony offers an impressive blend of sensitivity, dynamic range, resolution, and speed to benefit a versatile multimedia workflow. Revolving around a full-frame 12.2MP Exmor CMOS sensor, the a7S II is capable of internal UHD 4K recording at 30 fps with full pixel readout as well as 1080p recording at up to 120 fps, all in the XAVC S format. For both stills and video recording, the BIONZ X image processor also pairs with the sensor to enable expanded sensitivity to ISO 409600, continuous shooting to 5 fps, and fast intelligent autofocus with low-light sensitivity to -4 EV. ”Check out our Hands-On Review: Does the Sony a7S II Live up to the Hype?Sony E 50mm f/1.8 OSS Lens“The black Sony E 50mm f/1.8 OSS Lens is a prime portrait-length lens featuring a bright f/1.8 maximum aperture and a 35mm-equivalent focal length of 75mm. The lens has a lightweight and compact design with an aluminum alloy lens barrel and engraved focusing ring to provide greater handling as well as an aesthetic appearance. Greatly benefitting handheld usage with this lens is Optical SteadyShot image stabilization, which works to minimize the appearance of camera shake by up to four shutter speed steps to support use in low-light conditions.”ONA Bowery Camera Bag“Handcrafted with full-grain Italian-tanned leather and detailed with antique brass accents, the Leather Bowery camera bag is both stylish and versatile. Featuring five exterior pockets for personal items and an interior padded with closed-cell foam, the Leather Bowery can carry a camera, one extra lens and small personal items.”SD Card 95mb/s 64 GB“The 64GB Extreme Pro UHS-I SDXC U3 Memory Card provides photographers and videographers with a high-speed SDXC memory card rated Ultra High Speed Class 3 (U3) and SDXC Class 10, offering up to 95 MB/s read and 90 MB/s write speeds. This high-capacity card is specifically engineered for sustained RAW + JPEG burst shooting modes and fast-action Full HD video recording.”last_img read more

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Gin Kings shocker

first_imgKammuri turning to super typhoon less likely but possible — Pagasa Brace for potentially devastating typhoon approaching PH – NDRRMC Raymond Aguilar tied his career-high with 16 points, and though he actually didn’t limit Fajardo, who finished with 33, he had some big buckets that kept the Beermen at bay.Cone is now looking forward to the Kings’ next game on Saturday against NLEX at Cuneta Astrodome where 7-foot cornerstone Greg Slaughter could make his return.Confusion marred the final 4.6 seconds when Chris Ross took the first of two free throws originally intended for Chico Lanete. He was slapped a technical foul as Tenorio made it a safe four-point lead for Ginebra.GlobalPort, still without star Terrence Romeo, scored an impressive 107-88 plastering of Meralco in the first game.Meanwhile, former Purefoods point guard Ulysses Tanigue passed away on Sunday due to a lingering illness. He was 43.ADVERTISEMENT Gesta fails anew; Duno impresses Don’t miss out on the latest news and information. Typhoon Kammuri accelerates, gains strength en route to PH LATEST STORIES Slow and steady hope for near-extinct Bangladesh tortoises Read Next John Lloyd Cruz a dashing guest at Vhong Navarro’s weddingcenter_img Globe Business launches leading cloud-enabled and hardware-agnostic conferencing platform in PH PBA IMAGESTim Cone was in shock Sunday night, minutes after a bizarre finish had his undermanned Barangay Ginebra crew snapping a three-game losing streak in the PBA Philippine Cup.The multititled coach drew a hero out of one of the most obscure men on his bench, as the Gin Kings brought down erstwhile unbeaten sister team San Miguel Beer, 100-96, that put them back in the middle of the pack at Smart Araneta Coliseum in Cubao.ADVERTISEMENT Trending Articles PLAY LIST 00:50Trending Articles00:50Trending Articles00:50Trending Articles01:29Police teams find crossbows, bows in HK university01:35Panelo suggests discounted SEA Games tickets for students02:49Robredo: True leaders perform well despite having ‘uninspiring’ boss02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City MOST READ NEXT BLOCK ASIA 2.0 introduces GURUS AWARDS to recognize and reward industry influencers 2 ‘newbie’ drug pushers fall in Lucena sting View comments “This was a mismatch, in the first quarter, we had no chance,” Cone said after the Beermen looked like they were simply going through the motions. “Our guys just dug in and made a run at halftime and we kept momentum.“We started believing and that was the key. We kept forgetting how good we could be.”FEATURED STORIESSPORTSWATCH: Drones light up sky in final leg of SEA Games torch runSPORTSLillard, Anthony lead Blazers over ThunderSPORTSMalditas save PH from shutoutRaymond Aguilar was the surprise performer for the Kings, who leveled their record to 3-3 and dealt the Beermen their first loss in six games, dropping San Miguel into a tie for the lead with another sister team, Magnolia.“Who would have thought it?” Cone asked of the win, before heaping praise on “the other Aguilar. “He was just phenomenal. He guarded June Mar (Fajardo) all game, he hit big shots, made big plays on his own. He was amazing.”last_img read more

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