Yancy Camp Workout 471

Today I’m challenging you to develop a pause button. What’s a pause button you say? There are times in life when we lose our temper over things that just don’t warrant the level of frustration and temper tantrum we throw out for people to see. Even when by ourselves, losing our cool is kind of ridiculous. I love spending time with my wife and kids more than anything in the world. My kids can be a hot mess sometimes, but 99% of the time it’s normal kid stuff that we’ve all seen and we all did when we were little pissheads. My son gets so sidetracked. I mean his attention span is like 5-10sec right now. He’ll be in the process of cleaning up the backyard and I’ll look out there and he’ll be in the middle of some game he made up and then shortly afterwards he’ll be climbing a tree and then on to basketball and eventually asking me to play catch with him. These moments are so dang precious and they touch my heart in magical ways. There are times when I’ve gotten frustrated with him and yelled something like “Scout, get the dang backyard cleaned up right now!”. What I’m constantly coaching myself to do is to pause my busy life and get out there and dive right in with him because there’s nothing in my life more important than these moments with my little dude man. He could lose focus 50 times a day and my parents would confirm it still can’t compare to how my ability to focus was an absolute roller coaster ride for them. They were so awesome and supportive though. So my challenge is for you to pause, take a deep breath, smile, and dive right in with your kids the next time you see them being a kid. They’ll eventually get the backyard cleaned up. There are of course many other times in our day to day life when we need to develop the ability to hit the pause button and ask ourselves, “do I really need to get upset about this.” Much love – Yancy

Workout 471
Phase 1:
Run x 10min at aerobic effort

Phase 2:
Hill repeats x 16
I want you to find a steep hill or mountain section that’s appx 100yd/meters long.
Bound x 20m – Run x 80m at 95% effort.
Recovery shuffle jog down.
One legged uphill hop x 10 each leg – Run remaining distance at 95% effort.
Recovery shuffle jog down.
This completes 1 round.
Continue repeating for a total of 8 rounds (16 reps).
*This workout can be performed indoor on the treadmill but it definitely works better outdoors. If indoors, just pop feet off to the side for appx 40sec
*For the one legged uphill hop, focus on hitting on your midfoot and try to tie all 20 reps together without break or unnecessary steps between the hops. We’re working on balance, ankle stability/strength, and lower body power with this exercise.

Phase 3 (using the same hill):
Hill repeats x 4 w/50lb or more for guys and 35lb or more for ladies.
*If you have 4 implements then you can leave the weight at the top after each rep, but if not, you’ll need to carry it down. Either way, take 1-2min walking descent recovery between each.

Phase 4:
Burpees x 30 w/sandbell, sandbag, ram roller, or dumbbell in each hand
Pull-ups x 10 – after 10th rep, hang until forced to drop.
This completes 1 round.
Continue repeating but drop reps down to 25/8, 20/6, 15/4, & 10/2 for remaining 4 rounds.
*Keep the hang until you drop the same for the final 4 rounds.