Kannon Fun

10 HIM got together to give thanks for the strength to get out of bed and improve their mental and physical abilities. Muscles were built and calories were burned in the process. The temperature was thankfully 6 or 7 degrees … Read More

PowerHouse and Smurf Jacks

3 PAX  walked out into the gloom to join the QIC on a beautiful cool clear morning. A small in number but tough in stature group assembled to improve today.

Warmaroma

PAX moseyed to Veterans Park for Warmaroma

SSH X … Read More

F3Kannon – Tuesday Weightday – Silver Edition

No one showed up this morning except three crusty old men who couldn’t sleep. COP – No COP Da Thang Two-minute Tabata with four stations: 1. Merks/Situps (using cables and weight) 2. One-arm mill press/goblet squats 3. Lateral pullovers/calf raises … Read More

Play day In the Park!

11 studs showed up for a beatdown and play day at the park. It was a nod to our good pax friend FireChicken who always liked a good beatdown in the park. However Backdraft wants to take all the credit … Read More

Risky’s Birthday Party with Dale!

5 brave men showed to join the QIC in the cold for his birthday/ F3 anniversary beatdown. Here’s what happened:

Warmorama:

• SSH’s x21
• IST’s x21
• BDSN x10
• Arm Circles
• 5 Burpees

Once we were nice and warmed up … Read More

Mount Afton Challenge

On Saturday, January 9, 2021 the inaugural Mount Afton Challenge was held. The goal was to have a challenging and fun race for runners and ruckers, while most importantly supporting a great cause.

This event was a … Read More

say it slowly R U N!!

Time to stretch it out for the New Year, and find out how bad we behaved during the Holidays!! 10 strong posted to knock the dust off and see exactly where we need to go in this New Year. Over … Read More

F3Kannon – HOMO ERECTUS!

HAHA! Given the mental maturity of our F3 pax (or maybe all F3 pax for that matter) and propensity to amuse each other with farts, inuendos, and other adolescent fascinations, I couldn’t resist a title like this to get you … Read More

10 Years Strong

6 Poweful Pax gathered in downtown K-town to celebrate 10 years of Fitness, Fellowship and Faith.  The plan was to recreate that first workout from a decade ago. We modified to match our AO and it went something like this:

… Read More

Things I Learned in Granite Falls

5 burly men gathered in the lower level of the parking deck with weight in hand to get a little stronger. Some of them were even on time.  Tuesdays call for lifting somewhat heavy things and today was no different. … Read More