Yancy Camp Workout 461
Recently for her birthday, my wife received a 10min message from Penne Allen who’s a very close friend and mentor to our family. This is a lady who serves our family and so many more in our community in a way that is so intentional. The message contained her “top five reasons why I consider you such an amazing person”. She spent a minute or two describing each of the five and then she played a Moon River from Breakfast At Tiffany’s on the piano to close the message. There is no gift on the planet that has a price tag on it that could have compared to this 10min act of service to my wife. We both listened to it as were driving down the road and it made us both cry and smile at the same time. In some of my pre workout messages in the past, I’ve talked about making sure you move at least one big rock each day to help make sure you stay on a path toward reaching your goals. We have witnessed Penne’s level of selfless service to others for a long time now and I know she considers serving others every day of her life as one of her key “big rocks” she needs to move each day. Her consistent intentional efforts to help our family inspires my family to be like Penne. We always say, “we want to be more like Penne when we grow up.” I’ll tell her something like, “I’m giving the graduation speech for a high school commencement in a couple months and 15 minutes before it’s time to go on stage I’ll receive the most amazing text that provides me with a sense of calm and confidence to project my message with passion. She knows our love language and she reaches out in ways that make us feel like we can accomplish greatness. There are so many examples like this my wife and I could give, but in summary, our friend and mentor Penne is the most intentional person we’ve ever known. Today I’m challenging myself and you to go above and beyond the normal when we have opportunities to lift people up. Let’s lower all barriers that are preventing us from serving others with a heart that’s wide open. Penne’s service to our family has played a key role in motivating me to serve you to the best of my ability. I strive to serve each and every one of you. Much love – Yancy
Workout 461
Run x 4min at aerobic effort
Run x 2min at slightly above lactate threshold effort
Pull-up x 1 to hand position change x 4 for max reps x 1min
Run x 4min at aerobic effort
Run x 2min at slightly above lactate threshold effort
Weighted step-ups x 1min for max reps
Run x 4min at aerobic effort
Run x 2min at slightly above lactate threshold effort
Split squat jumps w/farmer’s carry x 1min for max reps
Run x 4min at aerobic effort
Run x 2min at slightly above lactate threshold effort
Concept 2 rower or burpees x 1min for max distance/rep
This completes 1 round.
Continue repeating for a total of 2 rounds.
*For split squat jumps, you can use a dumbbell, sandbell, or kettlebell in each hand.
*If inside on the treadmill, you can complete every other 4min/2min section at incline.
