Yancy Camp Workout 421

Real Talk – 421:
Don’t gossip and don’t pile on people/situations just because it seems to be normal thing to do with your peers!  If there’s someone who annoys you, who has pissed you off, who is lazy, who’s outside the guardrails, or someone who’s simply a pain in the butt, you have several choices in life. You can sit around work, home, school, the neighborhood, etc and complain about the person, you can move on with your life and not let them bother you, or you can take the most challenging approach and try and serve the person. When handled graciously, you can pretty much approach just about anyone about any subject. Usually we shy away from tough situations like this because we feel tension will mount and many of us like to avoid conflict. Sitting around talking negative about someone comes pretty easy to most and it’s unhealthy to everyone involved. We have control over our attitude, tone of voice, how we communicate with people, and decision to either lift people up or tear them down. My challenge for you is to reach out to someone in your life who seems to be the brunt of regular gossip and piling one. Reach out within 24 hours after reading this and strike up a conversation with the person. Get to know the person beyond what your hear around the pile on gossip conversations. Couple rules – 1)try and serve the person without expecting anything in return 2)if the person decides to take a negative attitude or harsh tone, make sure you stay calm and work to find good in the situation and lift the person up. *I would love to hear the results from your conversations! We are all wildly imperfect and no matter what you think, we annoy and upset people. Yes, you and I have and will annoy and/or upset people periodically. It’s during these times when I hope the person will reach out to me vs diving in to a gossip session with his or her friends. Over the years, I’ve been able to make some significant changes to the way I communicate with people and handle many tough situations due to some awesome mentors, friends, and even strangers who decided to reach out and serve me.
Much love – Yancy

Workout 421:
15-40% incline x 30min at low end aerobic effort

2nd phase:
Run x 4min at aerobic effort
Weighted squats x 10
Plyo/clap push-ups x 10
Ball slams or one arm dumbbell snatch x 10
Pull-up x 1 to 5sec hang – continue until forced to drop or until you reach 6 reps.
This completes 1 round. Continue repeating for a total of 7 rounds.

*Ball slams – 30lb or heavier depending on what you have available / minimum 50lb for dumbbell snatch
*For all weights, I want you lifting heavy but make sure the weight is manageable and you’re able to maintain strict form.
*The 4min sections in phase 2 can be at no incline, incline, or moving back and forth each round.

Bonus:
Sandbell or kettlebell row (switching hands each rep – see video) x 80
Burpees x 20
Continue repeating 70/18, 60/16, 50/14, 40/12, & 30/10