We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
13:2 Do not neglect to show hospitality to strangers, for by doing that some have entertained angels without knowing it.
13:3 Remember those who are in prison, as though you were in prison with them; those who are being tortured, as though you yourselves were being tortured.
13:4 Let marriage be held in honor by all, and let the marriage bed be kept undefiled; for God will judge fornicators and adulterers.
13:5 Keep your lives free from the love of money, and be content with what you have; for he has said, "I will never leave you or forsake you."
13:6 So we can say with confidence, "The Lord is my helper; I will not be afraid. What can anyone do to me?"
13:7 Remember your leaders, those who spoke the word of God to you; consider the outcome of their way of life, and imitate their faith.
13:8 Jesus Christ is the same yesterday and today and forever.
13:15 Through him, then, let us continually offer a sacrifice of praise to God, that is, the fruit of lips that confess his name.
13:16 Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
Definitely, at least for me. It was instantly noticeable when I got back to the gym, even though my break had almost daily 3-hour hikes, water play, and other activty.
Most noticeable were my deadlifts and bench press. Just more evidence of "use it or lose it", especially over 40.
Just image the effect of years without workouts.
It's kinda depressing, but I got back to my daily routines.
One of my beautiful, charming, and incredibly talented and ambitious daughters got a video of a few White Sharks at Cahoon's Hollow today. Hope she'll email it to me in a usable form. Meanwhile...
Photo: Our porch. No screens, no bugs. Just a constant cool sea breeze.
Cut my driving time to our place on Cape Cod by an hour with my new fun car. A sporty but not excessive 280 hp with turbo, but I've never had a car that could cruise comfortably in the left lane at 85- 90 mph or which wants you to accelerate into corners and curves instead of braking. I have been cheap/practical with vehicles all of my life until now. This car has the tightest steering I could imagine, and zero roll on curves. Sheesh, kinda fun, a bit of adrenaline.
Only thing I could figger out on the sound system thus far was the Sirius Grateful Dead station. That is something ok for driving. Never a big Dead fan but I got the gist of it. Still not a big fan, but I sort-of appreciate their relaxed stoner approach. No CD players in new cars, which is a great annoyance.
A few thoughts about Wellfleet, on Cape Cod, below the fold.
Doctors, researchers, scientists--even ancient philosophers--have long claimed exercise works like a miracle drug. Now they have proof.
As I have said before, a rigorous exercise program might not extend your life. It will definitely enhance and extend your quality of life even if you begin it at any age. Everybody knows that they ought to do it, but it's hard and it hurts and we're lazy and "busy." Plus there is that terrible part: delayed gratification. Everybody hates that. As I say, "The flesh is willing but the spirit is weak."
Our quite well-informed recommendations for general fitness and conditioning for the ordinary person who wants to achieve or maintain maximal functionality for life:
1. Nutrition: Don't be visibly overweight - it's the worst thing you can do to yourself besides being an addict, and no exercise can help being fat. Does a demanding exercise program require a specific pattern of nutrition? Yes. We have discussed that in previous posts here. With a serious exercise program, you have to keep up with the protein and fats - approx. 70-90 gms of protein/day. 2. Weight training - as heavy as possible, approx 50 minutes twice a week 3. 1-2 hrs total of calisthenics/wk for mobility, balance, and athleticism 4. 2 or 3 twenty-min sessions of cardio intervals/wk (HIIT). (For HIIT, I do stairs once, elliptical once, rowing once. Occasionally sprints in the pool.) Can add an hour of endurance cardio.
Under age 35, it can take 12 months to be whipped into decent shape. Over 35-40, depending on your fitness starting point, 18-24 months. Intense sports like basketball can substitute for calisthenics. Yoga is excellent, but does not substitute for any of the above. Many men find Yoga to be quite challenging and helpful. Lots of pro football players do it. If your day job is physical, all of the above recommendations would differ.
While I thought the Urban Hike of 2019 was one of our best, despite the rain, the Brooklyn trip of 2018 remains my favorite so far. To that end, this article about Battle of Brooklyn sites is worth a look-see. We stopped at a number of these sites, such as the Old Stone House, the Gowanus Canal, Brooklyn Heights, and the monument to the prison ship martyrs.
The article did miss one site, on the side of a bank, which commemorated the battle (perhaps the author is unaware of this plaque, but we stumbled upon it and I wish I had a picture or a location to share).
Looking forward to planning 2020's Urban Hike. Need some thought starters. Right now, Wave Hill to City Island is what I'm considering, but that's more walking and less sightseeing.
Lots of them in our border (mostly) perennial beds now. 
Posting will generally be light this holiday weekend. 
AVI: 
