Birthday Betterment with Mac

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  • Workout Date - 06/27/2019
  • Q In Charge - Mac
  • The PAX - NYOP(R), Peekaboo, Church Lady(R), Beamer, Bambi, Whisper (R), Punch List, Roadtrip, Padre, Grassfairy, Mac
  • AO - Golden Strip

11 Pax joined YHC this morning to celebrate my 46 years of life. There is nothing in life that you can count on more than the march of time. Our days on this earth are limited and it is easy to put the blinders on and drift through the days just checking off the requirements to get to the next day. As I grow older I am becoming more aware of just how precious each day is and even days that start off with you botching the COT by forgetting Name-o-rama and walking into production outages at work are special. Sometimes the most painful and difficult times in our lives are when we will feel the most alive, the most vulnerable, the most in need of a brother to lean on. As I start of a clean slate of my next year of life not knowing whether I have 46 more years or 46 more minutes, I am confident that above all else I have a solid group of friends who are stupid enough to get up at the crack of dawn and workout with me and push me to be better physically, mentally, and spiritually. For that I thank you!

Enough of the philosophical mumblechatter, we did some work and here is how it went down:


The Weather: 70ish


The Thang:



Mosey around the lot

Side straddle hop x 46

Thru the tunnel x 20

Imperial walker x 20 plus 10ish fast paced ones. (The counting went off the rails at this point)

Windmill x 20


Shoulder Smoker Warmup

Lil baby arm circles forward x 15

OH Claps x 46

Lil baby arm circles backerds x 15

Moroccan night club x 15

Back slappers OYO


Mosey up to the road and down cleavage hill


The Cyclone

Pax Circle up and begin with burpees OYO

The first Pax runs to the block pile and returns to begin the block routine

10 curls, 10 OH Press, 10 Tricep Extensions Rinse and Repeat

The next Pax goes to the pile and blocks up and starts the block routine

This continues around the circle until all Pax have a block and are repeating the routine

The first Pax then returns his block and starts doing burpees OYO

Each Pax follows in the same order we blocked up until all blocks have been returned.


Mosey around to the left side of the school

Wall sits, arms out, arms up , arms out

Wall burpees x 10 (If you haven’t tried these they are a burpee with a balls to the wall instead of a merkin) #crowdpleaser


Mosey around to the playground area

Step up right leg leading x 15 OYO

Dips x 10 IC

Step up leeft leg leading x 15 OYO

Dips x 10 IC

Sideways Step up right leg leading x 15 OYO

Dips x 10 IC

Sideways Step up left leg leading x 15 OYO

Dips x 16 IC


Mosey to the steps

Calf raises x 20 OYO

Toes out x 20 OYO

Toes in x 20 OYO


Mosey down to the BB Court

8-count Manmakers x 10 IC

You have to experience this one to truly appreciate the suck factor as YHC likes to do these slowly and with a simon says style unpredictability in the cadence counting.


Mosey back to the flag for Plank-o-rama


Right Arm up

Travoltas x 5 IC


Left arm up

Travoltas x 5 IC

Low Plank

High Plank

Right Leg up

Right Leg/Left arm up


Left Leg up

Left leg/Right arm up

recover to your 6

Flutter kicks x 20 with 10 frozen flutters in slo-mo count





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