Yancy Camp Workout 502

Don’t be afraid to fail! Don’t be afraid to say yes to something that makes you nervous. Don’t be afraid to use your voice and actions to put yourself in great situations to serve others. As long as you respect others, use sound morales/ethics/values, and graciously navigate situations without getting hung up on service yourself, you pretty much can’t go wrong. Some may not be a fan of your approach but most will. So many hold themselves back from opportunities and I challenge myself daily to challenge YOU, and others I have the opportunity to serve, to let their guard down and seize the day. I just wrapped up another two days of leading service men and women of the US Air Force through the Alpha Warrior Battle Rig Certification. One of the key benefits of getting our certification is learning how to become an effective group fitness instructor while using an epic fitness gym that we provide to the military. It’s an intense two days that forces the students to get out of their shell and push nervousness aside. I say “force” but nobody is forced and nobody has ever quite. Everyone eventually steps up and leads during the many times they are required to lead. Many times they are required to teach various aspect of the class we teach. After taking our instruction, they teach warm-up routines, exercise movements, and maintaining good flow and high energy levels during circuit workouts with many people. We hit them hard with gracious pressure and it’s always so rewarding to seem them becoming more and more comfortable with speaking, leading, bringing energy to the room, etc. One of the first things I try to do is create a very comfortable inviting atmosphere where they realize there is no perfect way to lead a class, meeting, shift, etc. You just follow the few rules I talk about at the beginning of this piece and it’s hard to go wrong. People will feel your genuine desire to serve them and they will provide you with grace and patience if you’re not having your best performance and making mistakes. Many of you reading this are leaders, managers, coaches, teachers, etc. The challenge in this message is for us to constantly be working on knocking down barriers for others around us to become more comfortable with stepping up and saying yes to things that are challenging and make them nervous. There are very few reasons to ever give up on someone. Continue challenging them as you graciously provide them with opportunities to be successful. Thank you all for taking the time to read my pre workout motivational messages. It provides me with a level of peace knowing I reach a few of you with thesse messages. Much love – Yancy

We’ve been hitting it pretty hard lately and I know you are loving the tough workouts, but we need to taper things back a bit and let the body get some rest and recovery. 502 is going to be a pretty basic workout compared to most of the Yancy Camp workouts. For those of you who have just joined us, you can definitely feel free to go back and choose one of the previous workouts I recently programmed before you joined, but for you Yancy Camp veterans, let’s cam things back a bit and enjoy this easy session.
*There will be a bonus that contains some OCR specific strength training but for you veterans, I recommend you skip the bonus and just settle in and complete the easy brick session below.

Workout 502
Brick:
Bike x 15min at aerobic effort
Run x 20min at low end aerobic effort
Bike x 15min at aerobic effort

Bonus:
Heavy farmer’s walk x 5min
Pull-up x 1 to hip slaps x 2 to shoulder taps x 4 to hand position changes x 8 to pull-up x 1 to hang until forced to drop (not to exceed 30sec)
This completes 1 round.
Continue repeating but drop farmer’s walk time down to 4/3/2/1min for remaining 4 rounds.