Yancy Camp Workout 448

Today our goal is to be more intentional with our kids and spouse. If you don’t have kids or a spouse, I want you to be more intentional with your boyfriend or girlfriend (they may be your spouse someday and trust me, this will pay off). If you don’t have a boyfriend or girlfriend, I want you focusing in on a good friend or close family member. When I say be more “intentional”, I want you to allow yourself to completely separate from everything going on in your life and have a deep level of communication with your kids when when they get home from school, before bed, around the dinner table, etc. With your spouse and your kids, the best communications sometimes is simply being a great listener. Often times we find ourselves wanting to fix everything. We don’t have to fix anything, sometimes we just need to listen. Being a great listener can lead to our loved ones wanting to share more and more with us and this helps build very strong relationships. Our kids have gotten to where they tell us everything. They look forward to this time now and as you parents know, we can get pretty stressed and worried when we think crazy things are going on and they aren’t telling us about it. It takes time and patience but stay focused on being intentional with them and it’ll happen. It really boils down to being the best servant leader and listener you can be. It has to be about them. Sometimes the best answer will be, “I love you so much, I’m crazy proud of you, and thank you soooooo much for sharing everything with me.” I care about each and every one of you so much and having this opportunity to communicate with you through these workouts means the world to me. If you ever need anything, please reach out and if I fail to respond, PLEASE make sure you continue reaching out until I do. I would never leave you hanging on purpose. I usually spend 2-3 hours a day replying to messages and sometimes things slip through the cracks. If that’s ever you, promise me you’ll continue reaching out until I get you answered. Much love – Yancy

For 448 we’re going with another “5K The Hard Way”
Workout 448:
*You’ll need a 100yd (91m) athletic field or grass area where you can measure 100yd/91m
*You’ll need a dumbbell (50lb for guys & 35lb for ladies)
Start timer
In the end zone – One arm dumbbell snatch x 5 (switching hands each rep)
Run 100yd (length of field to other end zone)
Starting with 100% of your body in the end zone, forward bear crawl to the 10yd line and backward bear crawl until 100% of your body is back in the end zone
Run 100yd (back to the end zone where your dumbbell is located
This completes 1 round.
Continue repeating for a total of 27 rounds.
When finished, you will have ran appx 5K distance, completed 135 dumbbell snatches, and 270yd of bear crawl.
*This is a timed workout and I want you focused on maintaining smooth running mechanics the entire time while dealing with body fatigue.
*A good way to keep track of your completed rounds is to take 27 of something to the track (pennies, marbles, etc. Every time you get back to the starting end zone, move one penny (or whatever you use) to the “completed” pile. Once all 27 have been moved to completed pile, you are done! *Rob Thoreson used skittles last time we did a workout like this – love it). ***I’ll send a free Yancy Camp Conquering Life’s Obstacles shirt to the most creative “here’s what I used to help keep track of my Yancy Camp 5K The Hard Way workout today” social media posts.

2nd phase:
15% incline (or you can do this outdoors if you live near an awesome sustained climb) x 30min at aerobic effort.
*For minutes 11-20 I want you working heavy carries (sandbag/bell or bucket).