Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  


               This week at work, there has been a lot of discussion regarding posture.  In particular, how bad slouching at your desk is for you.  Aside from transforming your office to be of the stand up variety, you can perform some exercises to bring your posture back into alignment.  Below is a video demonstration on improving your posture. 

Hold Fast Recipe


Thai Chicken Soup


  • Chicken
  • Cilantro
  • Basil
  • Baby Bok Choy
  • Green Onion
  • Eggs
  • Basil
  • Bean Sprouts
  • Leeks
  • Noodles
  • Ginger Powder
  • Sea Salt
  • Pepper
  • Anise
  • Cloves
  • Sesame Oil


  • Boil water in large soup pot with
  • 1 Tbsp ginger powder
  • Sprinkle Sea salt
  • Add Ground Pepper 
  • And I used a coffee filter filled with anise and cloves and hung it w a zip tie from pot, a metal loose tea strainer would work as well.
  • Add a few drops sesame oil 
  • Add and cut into thick slices one leek 
  • Add squeezed lime w Rhine more lime the better 
  • Bring to boil 


  • Add 1 whole chicken uncooked
  • Continue to Boil for about 30 minutes or until fully cooked
  • I usually knife a variety of cuts into the chicken so it cooks faster and soaks up the flavors 
  • Make sure chicken is immersed completely. You may need to weigh it down with a plate.


  • While Chicken Boils prep
  • Cilantro (separate leaves from stem) 
  • Basil Chiffonade
  • Thickly slice Baby Bok Choy   
  • Thinly slice Green onion 


  • Take chicken out when cooked
  • Place in seperate bowl to cool enough so you can handle to shred chicken


  • Add to boiled liquid mix
  • 3 eggs (they will separate and cook instantly)
  • Bok Choy 
  • Some Basil 
  • 1 bag of Bean sprouts
  • Add 1 Bag of Chinese noodles your choice I did egg chow mein noodles let cook


  • To soup bowl
  • Add shredded Chicken
  • Then top off with boiled pot mix of veg and noodle 
  • Top w lime juice and cilantro and Basil 






For time:

50 wallball men 20lb / women 14lb

50 double unders

40 wallball

40 double unders

30 wallball

30 double unders

20 wallball

20 double unders

10 wallball

10 double unders

Scale as needed.





For time:

10 deadlift men 185lb / women 135lb

10 box jumps men 24in / women 20 in

20 deadlift

20 box jump

30 deadlift

30 box jump

40 deadlift

40 box jump

50 deadlift

50 box jump

Scale as needed.