Yancy Camp Workout 558

Honesty is something that can be a struggle at times. It’s a quality that’s learned/taught and anyone that says it’s always easy is being dishonest with you. We all know situations where being dishonest can make something easier on us. Anyone with kids understands what I mean when I say it’s a quality that’s learned/taught. Youngsters will often times gravitate toward what’s easier and will be dishonest if it means there’s a greater chance they’ll get what they want. Until they learn the value of honesty, dishonest will come natural often times. As adults, it’s our responsibility to teach. I was at Jury Duty this morning and it has been a long time since I’ve been summoned for jury duty. I was quickly reminded how dishonest many people are. There are situations in life when you can be dishonest and there’s very little chance you’re going to get caught for being dishonest. Jury duty is one of these situation. We had appx 300-400 people in a room at the same time and the judge’s assistant started with the basic reasons why you couldn’t be on the jury (not a citizen, committed a felony and certain misdemeanors, not a citizen of the county, etc). Several got up and were dismissed. Next the judge came in and gave some examples of hardships for why some could be dismissed (medical issues, surgery scheduled, non refundable vacation plans, certain work hardships, care taker responsibilities that won’t allow, etc). He also said nobody would miss Christmas and the case would just last through the most part of next week. The initial show of hands when he asked who has hardships was easily 30-40% of the group. He went back to the drawing board and readdressed the true meaning of hardship and again asked for a show of hands and they dropped a little but not much. He did a good job not showing frustration but he made it clear that he thought the number was way too large. He then narrowed the hardship list down to just a few very serious reasons why someone couldn’t sit on the jury and the list dropped appx in half. He wasn’t happy with the number but he said, “okay, line up and we’ll dismiss you.” This is when I watched a very large number work the system. A bunch who he had talked out of their so called hardship now had heard that he was about to dismiss the true hardships, so now many of them stood up and got in the line. I mean there were easily 100-150 who got in the line. There’s no possible way they could have controlled the dishonesty that was going on. It would also have taken hours to listen to every single person’s hardship so he took them on their word. We all know that many walked out of there this morning after being dishonest and the honest folks were now in a smaller pool of people with a higher percentage chance of getting selected for the final 120 that would go through questioning the following Monday. I’m crazy busy right now but I honestly don’t have anything going on next week that would prevent me from serving on the jury panel. I was honest and I ended up getting selected for the final 120 which puts me there next Monday for questioning. I’ll be honest with you and tell you some of the things that came to mind for me. I could easily tell them about my recent cancer journey and say I have appointments next week. My health is wonderful and I don’t have anything scheduled so that would have been a lie. I also though of other dishonest things I could say. It will be tough of me to be there next week, but honestly, I don’t have any serious reasons why I can’t be there. Once we were down to the 120 number, we were given questionnaires. Again, there were plenty of areas where I felt I could have been dishonest and gotten myself removed on Monday. Again, I was honest. My mother and father were very clear on certain things during my childhood. Honesty was one of them. There was ZERO room for dishonesty in our house. Theft, dishonesty, cheating, disrespect, and a few others were not tolerated. Once I took a 5 cent piece of bubble gum from the front counter of a hardware store. About 12 miles from the store as we were driving home, my mom noticed me chewing gum. She asked me, “where did you get that”. I told her I took it from the counter of the hardware store. She turned the car around and drove 12 miles back to the hardware store. She gave me a nickel and told me to go in to the store, apologize, and pay for the gum. I remember being terrified of going back in that store but I did it and she knew there would be a time when I greatly appreciated her hard nosed guidance when I was a young pisshead. I greatly appreciate you mom and dad. Thank you for holding me accountable for my actions over the course of 18 years and thank you for modeling honest, loyal, fair, and respectful behavior for my sister and I to see. All adults out there, it’s our responsibility to teach and model. Hold yourself accountable. Don’t allow yourself to be dishonest my friends. Much love – Yancy

Workout 558
Phase 1:
Running mechanics warm-up running x 5min
*If you haven’t already, make sure you watch the Running Mechanics video in the video library (found in the Running Mechanics folder in the video library)
*Even if you already have awesome running mechanics, I want you going through the motions and taking this time to work on your motor skill development during this warm-up run.

Phase 2:
Run x 1min at zone 4 above lactate threshold effort
Run x 3min at low end zone 3 aerobic effort
Run x 1min at zone 4 above lactate threshold effort
Dead lift x 6
Hand release push-ups x 12
Dumbbell bent row x 12 (6 each arm)
Weighted step-ups x 12 (6 each leg)
This completes 1 round.
Continue repeating for a total of 6 rounds.

Phase 3:
Run x 15min at zone 3 aerobic effort
*If possible, start phase 3 immediately after completing phase 2 w/no transition break.

Phase 4:
Start timer
Bar dead hang until forced to drop
Stop timer
Rest x 1min
This completes 1 round.
Continue repeating until you’ve completed 10min or total hang time or 10 rounds (whichever comes first)
*Here’s the game changer team, I want you to get your hands wet before each round. If in a gym, the easiest way to do this is to have a wet towel sitting on the ground next to your bar so you can get your hands wet near the end of each 1min rest period. Enjoy!
*This is a good one to bookmark and periodically come back and retry. Very few can make it to 10min in 10 rounds or less. Take notes and continue repeating this periodically. I can promise you’ll get better and better.

*We’ve been doing a lot of dead lift lately. I want you working toward increasing the amount of weight you’re lifting as we progress throughout these workouts when dead lift and other lifts are included. I always want you focused on clean lifting mechanics as well!
*For the bent rows I want you lifting heavy but not cheating the rep
*For the weighted step-ups, I want you going heavy.