Yancy Camp Workout 486

My son is going through a phase where he’s usually thinking about himself vs serving the family. He’s making selfish decisions and getting frustrated when things don’t go exactly how he wants them to go. We have raised him every step of the way along his 7 year journey to be a selfless individual who should look for opportunities to serve others vs himself. My wife and I have coached him on developing a “pause button” when he feels himself getting frustrated and angry and he’s not doing a good job hitting his pause button right now. It’s definitely putting my wife and I in a situation where we have to work hard to remember to hit our own pause buttons. We are big believers in coaching vs physical punishment. It takes patience and many hours of pausing our busy lives and engaging our children with front porch talks and laying out consequences that help them understand the difference between right and wrong, forgiveness, and mom and dads reasons for coaching them along their childhood journey. There aren’t many things that are more important in our “busy lives” than serving our children to help them be the best possible citizens they can be. I know many of you are parents and here’s a shout out and fist pump from me to you while we’re on this wonderfully challenging journey we’re on. Much love – Yancy

Workout 486
Phase 1:
Run x 15min at low end aerobic effort (do not go above zone 3 HR)

Phase 2 (starts immediately after completing Phase 1):
Run x .25 miles/400m
Thrusters x 10 (recommended weight guys 50lb & ladies 35lb)
Pull-up x 1 to hand position change x 20 to pull-up x 1 (drop and rest if needed but timer continues to run)
This completes 1 round.
Continue repeating for a total of 30min.
Your score is the total mileage mark completed in 30min.
*Thrusters – hip crease must get at or below knee height & weight must be pressed overhead with full elbow extension.
*Pull up – any method to complete pull up is allowed.
*You can tackle this one at incline on the treadmill – your score will be how much elevation gain you accomplish during the 30min.
*If you go with the treadmill at incline, go for 2min vs .25 miles/400m.

Phase 3:
Run x 15min at low end aerobic effort

Bonus:
Tire drag or 15% incline x 20min at aerobic effort.
*If you go with tire drag, I prefer you to use a lightweight car tire. If you don’t have a tire drag system, check out the Trail Toes website from the YancyCamp.com Affiliate Page. We have a discount on their $38 set up and it’s a great tire drag system that has a built in dampening system that provides an exceptionally smooth drag.