Yancy Camp Workout 546

I just spent 14 days with 29 Soldiers and 1 Marine during out BOSS Strong Competition at Fort Bragg North Carolina. The majority of the 30 (5 teams of 6) were 20 something years old. Here’s what I noticed while working alongside this group for 14 straight days. They were all very smart and resilient but there was a consistent negative glass half full attitude. I quickly learned that my team all came from a broken home and everyone had reasons they felt justified the pessimistic negative attitude toward the challenges thrown their way each day. As many of you know, I’m a high energy optimistic, it’s a great day to be alive kind of person, and my “let’s dominate the day” attitude out of the gate each morning was actually annoying to my team. I gave my flush to green and developing a pause button talk to them just about every day. Like anything else in life, hearing something often can eventually lead to change. I was consistent with my approach and tried to meet them in the middle as we navigated each days challenges. It was a great experience for me to be side by side my team all day every day. On the surface it’s easy for me to try to lift everyone up with big motivation but in reality, people have different stories and in some cases, very real reasons why they harbor negative energy. Not for a second will I try to understand all the reasons but I truly enjoy getting to know and understand many different people who all come from different walks of life. They served me and I did my best to serve them. I will continue coaching and motivating with as much passion as I can possibly bring. I don’t want to pretend to have all the answers to you are anyone else’s problems but I promise to be here for you if you ever want to discuss challenges you face. Work on developing a pause button when things get crazy and here’s to flushing to green when we find ourselves in the red zone. This mental conditioning intro is somewhat of a ramble and I think you for taking the time to read. Much love – Yancy

Workout 546
Phase 1:
Dead lift x 6
Wall ball x 12 (suggested weight – women 14lb & men 20lb)
One legged burpee x 6
Hand release push-ups x 12
Farmer’s walk x 30sec
Pull-up x 5 to hang until forced to drop
This completes 1 round.
Continue repeating for a total of 5 rounds.

Phase 2:
Run (inside or outside) x 4min at zone 3 aerobic effort
Treadmill at 15% incline or run (outdoors) x 2min at zone 4 effort above lactate threshold
This completes 1 round.
Continue repeating for a total of 7 rounds.