MK Library

Bare right arm bent at the elbow against a white wall, three days after a sup race injury, with faint marks from the wrap on the skin

Bicep Strain Recovery: Timeline, Exercises and Treatment

My bicep strain recovery program after a SUP race injury and a clean MRI: a pain rule, three strength stages and a staged return to paddling, with the research.

USA SUP Nationals 2026: Gig Harbor and the First Inflatable Division

Bicep Strain Recovery: Timeline, Exercises and Treatment

Pink kinesiology tape on a right elbow, strips anchored on the forearm below the crease and running up across the front of the elbow onto the upper arm

KT Tape for the Elbow: What the Trials Found and How to Apply It

Michael kahn smiling on the grass at usa sup nationals in gig harbor with his right arm wrapped and a sling tied at his chest, while carl, a nurse practitioner on the event medical team, holds the wrap and gives a shaka

My SUP Elbow Injury at Nationals: What It Felt Like and What the Research Says

Oscars folly irish whiskey cocktail recipe

St Patrick’s Day Cocktails

The Best Restaurants in Salt Lake City, Utah

Smart Home

Connecting Sonos to Home Assistant

Four Sonos speakers live in this house. An Era 300 anchors the office, a Move 2 follows me between the kitchen and the back patio, a Roam 2 has come paddleboarding more than once and somehow keeps working, and an …

How To Install Home Assistant on Synology

Learn how to properly install Home Assistant on Synology and get all the features, including add-ons, updates, and the supervisor. This entire process will take about an hour to complete. I’m using a Synology DS1821+ and DSM 7.2.x. This guide …

Synology NVMe Volume Installation and Setup Guide

Everything you need to know to install and setup a Synology NVMe Volume using DSM 7.2. Learn how to install dual NVMe m.2 SSDs along with some helpful tips and tricks for your own NAS. Methods verified as of November …