The rain paused and left a humid morning that was just right for 7 PAX to knock out a 5K EC and 19 to tackle YHC’s main event party featuring nothing but steel.  The mix of PAX was just right from 5 year veterans to rookies 1 month in.  All showing up to get better. To get stronger. To push each other. To push one’s self. To be around other men who share the same vision of making themselves better which in turn makes everyone else better.  All of this I am beyond thankful for.

Here’s a record of what went down:

Warm up – SSH, overhead clap, slow BWS, arm circles, reverse arm circles, merkin to downward dog with alt. toe touches

Grab steel

Part I – 4 minute AMRAP – 2 minute rest – 4 minute AMRAP

• 6 burpees over  bar
• 12 thrusters
• 6 burpees over bar
• 12 overhead squats

Part II – set steel reps with inserted exercise EMOM

• 80 curls with 10 tuck jumps EMOM
• 60 tricep extensions with 10 alternating jump lunges EMOM
• 50 front squats with 10 merkins EMOM
• 50 front shoulder raises with 10 body weight squats EMOM
• 15 thrusters all together cadence count

Mary

• LBCs 25 IC
• Flutter Kicks 50 IC
• Superman ring of fire – 5 count by each PAX

COT

Prayer Requests – A friend of Toolbox and Durham resident, James Henreich, recently passed away from cancer.  40+ years old.  Too young.  Prayers to family and friends of James.

Announcements –

• IPC wk 2 – will be hosted at Tobacco Road, The Falcon and The Battering Ram.
• Shake It organizing a 9/11 stair climb event at the Honey Badger on Friday
• 2nd F “brewing” for this Sunday – check the 2nd F channel over the next few days

Jellystone stepped up to take us out. Thank you brother.