Testing our Recovery

YHQ went to his cross-fit routes and attempted to develop a Lactate Capacity workout. Note, most lactate workout are long slow runs for no-shows like Sparknut, but this type of lactate work, where you do all your intense work in … Read More

Rolling Stone Iron Pax Week 2

YHC rolled in at 0531 to see the shovel flag in the process of being stuck in. Quick DISCLAIMER and then WARMARAMA.

Mosey to BB courts and the following – all IC:

• SSH X 15
• Merkin X 10
• Mountain … Read More

RS Magic Mile

5 Stoners decided that they would defeat the fartsack so that could experience a little magic…The Magic Mile that is.  Whatley even commemorated the occasion by rolling in on his beach cruiser…awww.  YHC has come across the Magic Mile in … Read More

Iron Pax Block Prep

With the looming Round 2 of the Iron Pax Challenge, YHC figured we better get in some block work.  So Heatstroke, you were correct.  It was a maintenance Q.  Mosey to the upper bball court for a different look and … Read More

Why I Gave

God sure loves to play the long game. I donated blood stem cells on May 13, 2015 to a leukemia patient I didn’t know and wouldn’t meet for almost 3 years. In the years that followed God would use that … Read More

1 year Kannon Anniversary Convergence

45 pax of Meca converged upon Kannon to celebrate their 1st full year of existence and 45 men walked away beat down and extremely sweaty from what they had just accomplished.

Quick thank you to all that posted followed by … Read More

Just Wall-Balls

5 Pax and YHQ forwent the fartsack to partake in a little M3 fun.  On hearing of the tremendous iron beatdown the previous gloom, Pox decided on extended warm-up and simplicity.  The selection for the day was a cross-fit classic: … Read More

Iron Pax Challenge Week 1

15 Pax arrived forewarned about entering into the first beat down of the Iron Pax Challenge issued by Greenwood. Before arrival at the AO, I made an earlier pit stop at the HRMS to set up the beat down winkie … Read More

Ghostly Trail Intervals

5 PAX showed up on time for the RS Wednesday Cruise.  The Q was a last minute commitment to take the PAX on a once ran before interval run on the Moss Creak Nature Trail.  Goal: Change the scenery, challenge … Read More

Just a bit outside

15 pax made it out to the ballpark.  The asphalt field looked to be in great shape after last night’s storms.  The manager, Lou Brown (aka guest Q Shooter) has turned in the line-up card with a motley cast of … Read More