Nine #HIM rolled out of the #fartsack on a Saturday morning fully aware that YHC and Walker were on the Q at the Patriot. Even with the warning of Walker on Q everyone in attendance swallowed the #redpill and sailed full steam into the storm ahead of them.

YHC took the first half with the following

THE THANG:

Warm up:

• SSH X15
• WM X15
• IW X15
• MNC X15
• MERKINS X15
• MNC X15
• SEAL JACKS X15

MOSEY to Suliivan Ampetheater, in route we did:

• High Knees
• Butt Kickers
• Bear Crawls

After finding a piece of wall the PAX did

• IRKINS X20
• DERKINS X20
• MERKINS X20
• DIPS X20

Mosey to the hill of pain, from there we commenced with a up hill Black Jack

• Bottom of the Hill MONKEY HUMPERS
• Top of the HIll MERKINS
• The original plan was to go to 20 however YHC called an #Omaha at 10, and thankfully I did, because when Walker took over… Well I’ll just let you read for yourself the pain he had in store.

Starfish 40

• Center 40 merkins 40 squats
• 40 fist merkins
• 40 wide arm merkins
• 40 diamond merkins
• 40 staggered arm position merkins (20 each side)
• Oh it ain’t over folks Rinse and Repeat but this time Starfish 20

Next we circled up to do the following… You guessed it… Merkins

• 10 merkins with back of left hand down right hand palm down
• 10 Merkins with back of right hand down , left hand palm down,
• 10 merkins with back of both hands down (these exercises strengthen the tendons).

This was followed by A Walker specialty – ISO work.

• Chest squeeze for 10 count
• Bicep pull/ tricep push for 10 count
• Left deltoid pull for 10 count
• Right deltoid pull for 10 count (2 rounds of ISO work)

Mosey back to COT.

If you are trying to count all that maddness, according to Boots who kept score for the merkins, we ended up doing 555 (Tiple Nickle!) merkins with both Q’s totals added together. Thus the title of the BB.

MOLESKIN: YHC talked about how South Carolina is in the middle of the political spotlight for the last month. No matter what side of the line you follow, or which ever Saturday you voted; remember what happens in the race for the White House has very little effect on what happens in YOUR house.  The small changes you make in your life do matter. Telling your 2.0’s you love them daily, Telling your M you love her daily. Taking your 2.0’s to a Daddy Daughter Dance or a ball game.  Also getting your physical house (body) in order. Small steps! Last year when I started F3 I was a 280 lb. wad of chewed up bubble gum and blood pressure that was topping out in the 130’s / 80’s. Now after a year of getting my rear in gear and with the help from ALL of you keeping me motivated I’m now 25 lbs lighter and my BP yesterday was 118/68 (In your face heart disease!). If you think anyone that hold office can make your life better, you are fooling yourself. As Tinker Toy mentioned at ManU this week the circle of change starts with you! Aye!!

I know I have been absent from The Patriot for several weeks getting F3York off the ground, but thank you for allowing me to lead you HIGH IMPACT MEN today.