Camp Runamuck: Compass Quest

Warm-up: 
Dynamic Stretches (video attached)
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery

Workout:
9-minute EZ Run Pace (with Surprises!)
1-minute Pace Switch

Beginner: 2 sets (20-minutes then skip to cool-down)
Intermediate: 3 sets (30-minutes then skip to cool-down)
Advanced 4 sets (40-minutes total)

Cool-down:
5:00-minute walk
Static Stretches (video attached)

Transcript

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Welcome And Set Intentions

SPEAKER_06 0:00

Hey campers, welcome to Camp Renovuck Compass Quest, our final audio adventure of this challenge. I can't believe that. Well, today, my friend, is part steady movement, part surprise, a little bit of camp chaos. But you know how we get started around here. We're gonna get moving and grooving, feeling good and strong with a five-minute walking warm-up. So let's get ready to rock in five, four, three, two, and one. Let's go.

unknown 0:31

I found you.

SPEAKER_06 0:32

Okay, superstar. You know how we roll around here. We set our focus, we set our intention. We are here to shine, sparkle, feel super sassy and good. Let me tell you what you can expect for today, and that is to expect the unexpected waha ha ha. No, truly, we are going to have a good, strong, steady run together from this five-minute walking warmup. We're gonna ease into conversation pace to always get that warm-up going. We're gonna have drills because you know how I feel about these drills. If you're not doing strides at least once per week, this can make such a huge difference in your efficiency, your form. So we're keeping our strides, my friend. We're gonna do five minutes or 20-second strides, 40 seconds of a recovery. Then we're gonna go right into the block part of our workout, right? So it's gonna be set on two segments. Nine minutes of steady efforts with a little bit of spinning wheel action to decide, a little bit of surprises along the way. I'll tell you more about those surprises. Then 60 seconds for you to choose how you want to shine. And take that pace up for a full 60 seconds, a little bit of a hiccup, or do you want to pull back, relapse, catch your breath, and set up for success for the next one? For my friends that are maybe kicking off or starting their journey, or maybe you're short on time, I'm gonna suggest two sets of that. For my friends who have been here for some time, you know that you have a little bit more um pep in your step to go a little further in the distance. Let's go ahead and try for three sets. And then you rock stars that maybe you're making this your longer run of the week, or you are really here to get in a little bit of extra time for your workouts or your mileage, or because I've asked you to do so in final surge, four full sets. But again, there's gonna be a lot of surprises and a lot of fun along the way. And really, what it's all about is just bringing joy, bringing fun, bringing a little bit of silliness. So often when we're running and training, we really do maybe overcomplicate things in terms of we feel like we have to be perfect and we have to be super serious. And I am super serious about us having as much joy as possible with our workouts, our exercise, and our movement. Now I'm gonna tell you what you can expect about the different little surprises we're gonna have. But here I think it's more important that we just set that intention that we talked about, right? So let's spend a little bit of quiet time. I'll be quiet, you go be introspective. What do you want out of today? You wanna say yes to adventure, say yes to confidence, say yes to strength. You figure that out, you set that intention, but what are you saying yes to here? So why don't we keep this going all the way to the end, right? I mean, it's been fantastic so far. All of you are showing up, really supporting each other, hopping into that community page or now our private group chats, whatever it takes to keep bringing that sense of community and inspiration to those around you, you are likely inspiring folks that aren't even aware that you're attacking on this challenge right now. They just see that you're moving, you're grooving, you're posting those selfies, and it puts a little bit of an extra, little extra pep in their step to maybe get moving in that direction as well. So don't forget here that people are watching. They're not watching in the way that you would think. Sometimes we get into our head, we think that they maybe are judging us. And I'm a big believer of what other people think about me as none of my business. I hope you will too, because today I did ask you to stretch your comfort zone and know that people are watching you in terms of your inspiration that you bring, the motivation that you help them achieve on their own to get out that door and get moving. But I'm going to ask you when we have some of our surprise movements today, don't worry about what people think. Maybe if you end up hopping into a couple of squats or jumping jacks, if you will, or power jacks. Now, with just about 30 seconds to go before we ease into our 10-minute conversation block. I'm gonna remind you on that treadmill, 1% incline, outdoors, being aware of our surroundings. And if you're on a bike elliptical, maybe a rower, make this your own. There's so many great ways of really bringing a little bit of extra joy. We're out for a walk, it's always a fantastic way of tackling this as well. And just like that, let's bring it up. 10

Snack Shack Fueling Made Simple

SPEAKER_06 5:34

minutes here, easy peasy, my friend. On that RP scale of one to ten. One being kind of like we're taking a little bit of nap during our camp from muck, ten being it is full-on, chaotic, all effort speed. Maybe we're running from a bear. Don't don't do that. Please don't do that. The bear will win. Um, but yeah, we're gonna hang out here a little close to that three to four. You don't really need to get into that five, even in this conversation pace. It should be if we're rolling shoulder to shoulder. We can talk about our day, we can talk about maybe some of our favorite camp crafts, some of our favorite camp memories that we're either creating or looking forward to creating, or we can talk all about a little snack shack, a little bit of love shack, but even better, because it's had snacks in it, right? And I have not met a snack I didn't love. So let's talk a little bit about what you can expect for Snack Shack this week. You guys have already been doing such a beautiful job of this, truly. From our very first week of honing in on how you could really log in that pre- and post-workout fueling and hydration to our second week of focusing on protein, our third week keeping it going, adding in a lot more produce and seeds and fiber essentially to our meals. This week we're gonna see how we can make all those beautiful things happen with our snacks. I know for a lot of us, like maybe we got a good solid handle on our our meals, you will, your breakfast, lunch, and dinner, but sometimes those snacks can make you head to the vending machine or pop into a convenience store and grab something that may not be the best in terms of what it can do in terms of fueling you, keeping you powered. Again, sometimes you just need a Snickers bar, and I am down with that. So there's no judgment here. But what we're focusing on is how we can get our snacks to bring as much of a power punch into our nutrition as possible to help us feel supported, help us feel energized. So, a couple of things that we're gonna talk about again is meal planning, meal prepping, making sure that you have these things visible, ready to rock and roll. So, whether you're taking a little bit of time on the weekends after you go grocery shopping to prep your produce or prep your food or prep your snacks, or maybe you're doing it where you are conveniently having those things delivered to you. Let's talk about how maybe we can make that happen and really not leaving our home without being prepared. So it could be that you've got your fruit washed and ready, maybe even cutting up some of those berries. Reminder for all of my friends that are going into more of that meal prepping or that container component cooking, which is basically where you have all of your ingredients batched out so you can make those meals fresh if you will, or those snacks fresh. Those glass containers are going to make a huge difference in terms of storage. They just, for whatever magical reason, will extend the freshness of your produce of that of that meal prep, if you will. So I personally am a big fan, as you know, I work from home, so I have the opportunity to go into the kitchen and kind of make something rather quickly, but it only happens if I have those components ready to rock and roll. I can't prep in the middle of my day in between meetings or recordings or strategizing for the next wonderful challenge that we have coming up. I just don't have the time to spend in the kitchen, or I don't choose to make the time to spend in the kitchen making super elaborate meals. So for me, it is so much more beneficial to have that little bit of sliver of time repping either on Sundays or Mondays for myself where I just kind of have things ready. And again, we call them like portable, convenient, component, container. There's so many different ways you can you can make it your own. But essentially, I kind of have like a salad bar essentially of produce available to me in all these glass containers so I can really quickly throw it onto throw some fresh berries onto my yogurt without having to worry about rinsing them off or cutting them up or slicing them. Uh, or even when I see that they're starting to turn, throwing them into a Ziploc bag and freezing them so I can throw those into shakes down the road. But having that container cooking is going to, or container components also like batching out, maybe getting snack size versions of reusable snack size bags and getting those big containers of trail mix or nuts and kind of portioning them out so you can easily grab them and not reach for the entire bag because who has not been guilty of wanting to eat the entire bag of nuts? I know I sure have. So, again, the goal is never in any of these that we tackle for it to be perfection. It's all about being strategic. How can we be strategic and efficient with our time? But still be strategic and really provide ourselves with the best opportunity of making better choices that help to keep us satisfied, keep us moving, keep us energized. Again, I welcome you to add variety into your life. Do not make it all or nothing in terms of how you approach your nutrition. What we're just looking at is again adding these components to make our life easier so that we can have that steady, strong energy throughout the day. So, really, what I want you to think of is what I can have ready for myself this week that's gonna help the future me feel supported. We always talk about like that's a that's a Christine tomorrow problem. Well, let's not do that because Christine tomorrow is gonna get hangry. And ain't nobody wanna be with Christine when she's hangry. So taking a few extra moments of really prepping and getting that ready is just going to be something so beneficial, especially when your weeks get crazy. This is something that I do want to talk about. While I didn't necessarily call this out in our aspect for this week or our focus for this week. For my busy professionals, I want you to understand that I get it. You're balancing so many things in your life. You are barely home. You feel like there is no way that you have a time to set yourself up for success. You're barely surviving, much less really in that mode of thriving. My love, listen to me here. Give yourself permission to ask for help. Period. Whether you're asking someone else in the household to help support you by getting some of these components ready, prepping it, maybe doing some of the shopping, or you start looking at services you can utilize to help you make it happen. There is no shame in making your life easier, more convenient, so that you can still support your goals and not need to feel like you aren't able to do it all. Asking somebody else to do something is definitely a fantastic version of how you can tackle doing it all. Hey, I again, when I was working events, I've mentioned it for anybody who's been with me for some time. You guys know back in the day, I would go out to events for weeks on end, and I would be working those events from sunup to beyond sundown, making it home around 11 p.m. starting the next day again at 6 a.m. There was no time for me to invest tons of time in meal prep or strategizing. So I looked into what services I could find that would make my life very easy for my Central Florida folks. If you need any suggestions, we have some incredible places that will happily prep and make these things feasible for you and deliver it to your front door or your office door. And for the retro pro tip, get these things delivered to your office, my friend. If that's where you're at for 10 hours a day, don't bother taking it home. Get it delivered directly to your office. I even looked into a water service being delivered to my office when I was at the office all day. Whatever to make our lives as convenient as possible to help us really stay the course. Okay, I'm getting off my soapbox because I chatted about that much longer than I expected to, and now we're just under 90 seconds away before we get into our strides. So let's get talking a little bit about what we can expect today. Once we get past these strides at 20 seconds of an near all-out sprint, not an all-out sprint, just an opportunity to be really efficient with our form and our steps and really kind of push the power there. We'll have those 40 seconds of recovery, and then we're gonna go into our blocks where we're gonna spin the wheel of camp run amok chaos, if you will. But today we're gonna let that compass of that spinning wheel point us in the direction of exactly what we'll be doing during those times, and it could look like potentially a little bit of a joyful movement, some high knees, maybe again those power jacks or jumping jacks. It can look like squats or case pickups or strong walks. And I'm gonna ask you again quit worrying with a person driving by things of you for doing squats on the side of the road. As long as you're being safe when you're doing it, that's all that matters. Gotcha? Right again, that's gonna be our motto. What other people driving by thinking about me is none of my business. I don't know these people, and even if I do, I'm just gonna say, why aren't you out here doing squats? Let's go! First pickup

Strides For Faster, Smoother Running

SPEAKER_06 15:28

in three, two, one. Let's make it happen. Nice quick footsteps, really focus that posture. Let's keep this rocking from start to finish. Maybe even adding a little extra focus on our face, a little bit of that eye of a tiger. Keep it pushing here. Four-three. Let's go for two, one, bring it back. First of five is done. Catching your breath.

SPEAKER_01 16:07

This is the feel right to me. I want to make your feet. I want to see you so I'm not even.

SPEAKER_06 16:25

All your metrics come through, how efficient you are. So let's show it again. Three, two, one, and let's make it happen. Light quick footsteps, almost like that surface that you're running on is lava. And you have to push off that lava really quick so that you don't burn in your feet or the soles of your shoes. So let's keep those feet moving quickly. Kind of almost a glide, a powerful glide. And go ahead and glide on down into your recovery here. Catch your breath. For our next cadence, what I want you to focus on is your arm drive. So often what I hear from athletes is that they have a hard time with their cadence because they just can't, you know, we don't want you looking down at your feet. So let's focus on really setting ourselves up. Nice tall posture here, putting those arms at a 90-degree angle by the sides of our bodies. You're gonna look at pulling that elbow back, and then when you pump that arm forward, almost like it's skimming the hip. Let's go in three, two, one, pump those arms, arm drive, elbow drives back, and when you bring that arm forward, light and quick, it's almost like you're skimming that hip so that you're leaving the shoulders down and back. You're not at any point here bunching up. I know you're powerful, you're strong, you are sleek, but let's not pull those elbows up. Great work, Rockstar. Little quick reminder for my friends and folks that are maybe getting some hotter than average weather. If at any point during any of these workouts you need to pull back your pace, do so. That is the smartest way you can play this training. Now let's make it happen here in three, two, and one. Let's push. 20 seconds here. Drive that elbow back and drive that knee forward. This is a good push and pull as we move ourselves forward, either outside on inside on that treadmill, or anything else that we're running through here, moving our bodies with light and quick and recover. Okay, one more. Last one, best one. This is the last official stride. We may have some similar movement in those little surprises, but this is the last official stride. So let's let's bring that energy, let's bring that precision, let's bring that power. If you haven't figured it out, I love alliteration. I will never not love it. Five, four, three, two, and one. Let's go! Power! From start to finish, power those legs, power those arms, seeing that strong power in your face and in your mind. Keeping that strong, powerful mindset is truly going to be the most powerful gift. That strongest gift you can give yourself during your training. Three, two, one, recover. 40 seconds here, catch your breath. And we're gonna go right into our first block.

Compass Wheel Surprises Begin

SPEAKER_06 20:04

Woo, okay. Just know that we're gonna spin this wheel, our little compass here. Our compass is gonna point us towards our surprises. And in those surprises, I'm asking you to be a little open-minded. A lot of times we are hyper-focused with how we tackle things and we think that we need to know everything and everything has to be perfect. Let's pull it up here into that easy conversation pace. You can tackle this as a long run, so keep it into that easy long run pace, which is a little slower than your average easy pace, or if it's more of an easy pace, then let's do that. But keeping it at that RP anywhere from three, four, and five. Let's not get into that six today, because we're all about going the distance. Again, back to how we are tackling our workout for today. So often we want to know every detail that lays ahead of us. You know who I'm talking to here. High achiever, super in control, must be at the wheel of all things that happen. Well, realistically, we sometimes aren't. And what I want you to treat today as is not where it's a challenge or it's scary, but that we get to have these fun little surprises and that we get to challenge ourselves to try to tackle them. So just know that they're being interspersed here. When are they being interspersed? I don't even know. So we'll just have to go with it, my friend. So it may interrupt me as I'm chatting with you. We just gotta do what it gotta do. Now I'm gonna tell you right here now that for some of the movements, you may have to hop off of your cardio equipment, your treadmill, so that you can tackle them. Uh oh. Hey, I think we have this coming up. Three, two, one. That wheel. What's it going to come up on? Okay, it is a pine cone pickup. Are you ready? This is 20 seconds, very similar to our drills. This is an easy one to start off with. We're doing that in three, two, one. Let's pick up that pace. Let's go, let's go. 20 seconds here of this pine cone pickup. It's very similar to a drill. It's all about moving those feet a little quicker, getting those feet to just be energized, being strong with your form. Really enjoying this every single step, and let's pull it back. 20 seconds are done.

SPEAKER_00 22:43

You can cut it with a knife. Okay. I can hear you thinking about it here.

SPEAKER_06 22:48

So that was the first opinion wheel. I think that was a good way to start, right? But again, some of these may require you to pop off of your treadmill or your cardio equipment, or if you're outdoors, making sure you're somewhere safe so you can set yourself up for success for maybe those power jumps, which are basically just jumping jacks, jumping jacks, these star jumps, depending on where you live or how you grew up. You may have heard them phrase a little differently. Our scout squats. You can have the opportunity maybe to just pull back into a walk, or you may have some high knee action going on. Or my friends that are on cardio equipment or treadmills will have a little summit spark, which means you can crank up that incline for just a brief little 30-second push outside. I know you can't just imagine yourself a hill, so I'm gonna ask you to push during those summit sparks. We'll have a cadence drill or two. At least it's on the wheel. We'll see if it actually pops up when we have the opportunity to spin it and see what actually happens here. Okay, my friend, remember we're easing back into the conversation pace. We have a tendency, and I don't know if you've noticed that, generally, if you do a pickup of your pace, and you try to pull back into your nice, easy conversation pace, you have a tendency to do one of two things. Either you decide I am gassed from those 20 seconds and I want to walk, or I am a hundred percent live in for speed. So, what I need you to do is to learn pace control, trust the process. When we're coming back from those pickups on this long block, let's not go immediately into a walk. Let yourself ease into that conversation pace or light jog. Let yourself trust that you can catch your breath, you can set up for success, and also learn restraints, my love, because we have a whole long time ahead of us still. So if you want to keep that pep in your step for the going the distance, learn how to pull it back into more of that conversation pace. If you're thinking, I really hate when coach talks about conversation pace, nothing about running is conversational. Likely means you're going a little too quick. But that's okay. What I need you to do is know that there's different things that can impact us, right? It could be very humid, you could be a little bit more tired. That's why we're doing the rate of perceived effort. So pulling back your pace, you should at least be able to sing along to some of the lyrics in the background. Or you can even talk back to me. If you can actually say that coach be crazy, then we're we're doing good. Trust the process, give yourself the opportunity to catch your breath, really breathe in nice and controlled, straighten that posture, pull back on pacing if you need to, and then bring it back into that conversation pace. If you're using your run walk of choice, rock on rock star. Seriously, I wouldn't have it any other way. You do you follow things that really speak to your heart, and then just challenge yourself to kind of pick it up into whatever it is that our spinning wheel brings to us, our little compass of chaos, if you will, as we continue to pursue our quest. But again, a friendly reminder we're here in our very first set of these. A little bit of longer blocks, and for the record, for my friends that maybe are dreading their long runs, this is how you get past those long runs that are feeling just like drudgery. You find ways to create a little bit of joy in them. They do not have to be absolutely perfect. You can create that little bit of extra fun.

Pace Control And Consistency

unknown 26:48

Uh-oh.

SPEAKER_06 26:51

I don't know what to tell you. It's just popping up. I okay, and the wheel is telling us that we are going into a cabin call walk. So, cabinmates, my friend, pull it back for a 30-second walk here in three, two, and one. This could be almost like a little bit of an unstructured fart look, a little bit of a speed play. Also, great time to catch your breath. We're coming up almost on 30 minutes together, so if you need to grab a sip of water, electrolyte, start thinking about what you're gonna have for your snack. We're here in our walk for less than five more seconds. Let's bring it back into our conversation pace here in three, two, and one, bring it up nice and easy. Honoring the bit of the challenge of not having to know everything perfectly, not having to nail paces perfectly, of creating a little bit of extra pep in our step. I can almost promise you this. If you are being challenged by any part of your training and you're worried that you have to nail each and every single run, but it's paralyzing you to the point where you don't even want to lace up and show up, then this is how you bring it back so you can be consistent. Because over anything that I could have you do, over any kind of speed work, any kind of distance, what will really make the biggest difference in your performance for race day or for your everyday health is consistency. Yep. You nailed it, it's boring, right? There's nothing sexy about it. So many people want sexy workouts where they're like, oh, I want like this super fancy speed workout, or I want to have like tempo Thursdays every week, or I want to do 10 by 200 meter repeats. You know, you kind of see all the Instagram workouts or the TikTok workouts, and those are fun and they do have their purpose. Do not get me wrong. Absolutely. But if what you're struggling with is showing up to fun joy and keeping yourself in the game, let go of perfection, let go of making it difficult, and let yourself just say yes to the adventure of it. Adding a little bit of whimsy, finding ways of making this a bit more fun. That's exactly what you guys have been doing this entire camp run em up. Okay, Rockstar, we're getting into 60 seconds. Your choice, you're in control, you have all of the power, you're the captain, you can pull it back into a walk or you can push it up. Here you go, 60 seconds. Catch your breath or push up the pace. There is no right or wrong answer as long as you're listening to your body, challenging yourself whenever you get a little bit too comfortable, and of course, making sure that you stay in the game. So that was our very first set. I'm asking everyone to continue on with me into our second set here. From this 60 seconds, we're gonna go into our second block, all meeting back at that conversation pace. Less than 30 seconds before we all meet back together. And we'll have some more of that compass quest of chaos, if you will, to add in some different types of movements into the mix. Let's get ready to bring it back up, meet together or pull it back, if we will. We're all meeting at conversation pace in three, two, and one. It takes about 20 to 30 seconds for the record of when you pace change to generally start to feel that smoothness. So give yourself a little bit here.

SPEAKER_03 30:43

And then just kind of lock into it.

SPEAKER_06 30:49

Again, I am a really big believer of movement can be fun. And I know, again, there's super serious goals that we all have, right? We want to tackle things that challenge us, that help us to be really the best version of ourselves. We want to be determined and disciplined and dedicated. But sometimes, my friend, it just takes a little bit of glitter to do that. It takes a little bit of adventure, it takes a different change of pace of scenery, and it also sometimes is giving ourselves grace. Grace to use run walk, grace to just walk it out, grace to go for a swim or a paddle or try something new. As long as you continue to pursue movement, your body will thank you. Remember, we're all in this for the long game. Yes, I love a finish line. I don't think you have met somebody who loves a finish line more than I love a finish line. I'm pretty positive. I think you've got that title. I'll fight you for it. Granted, I don't fight really well. I'll throw confetti your way for it. Um, that might not really be that threatening, right? Okay, Monster Short, I love me a finish line. I do. But ultimately, we have to get to get to the finish line, you have to get to the start line. To get to the start line, you gotta think about a long game. Choosing movement that will really let you continue to show up day after day. Okay, I've been chatting for some time now. I'm gonna be quiet as we're here in our second set.

SPEAKER_03 32:32

Can I sway in on the road?

SPEAKER_06 33:00

You didn't think I'd be quiet for very long, did you? I don't know how many words the average individual says throughout the day, but I could almost guarantee you that I say double that amount. I can be quite the chatty Kathy. There is no doubt about that.

SPEAKER_02 33:20

Okay, my friends.

SPEAKER_06 33:24

Again, as we continue in this quest to create adventure, to create whimsy, to create fun, to create that spark, where we create that joy of movement. Let's know that again I'm asking you, I asked you from the very beginning to say yes to adventure, yes to confidence, and yes to I don't care what people think about me. So let's get ready here. Because I see that wheels are coming up.

High Knees, Squats, Then Choose Pace

SPEAKER_06 34:05

We've got a little bit of a map marker march. So it's all about those high knees, my friends, for 20 seconds. I'm gonna let you set yourself up here for a little bit. Okay. We're gonna go in about 10 seconds, is when I'm gonna ask you all to meet me for that 20 second high knees. And three, two, and one. Let's go, let's go. Bring those knees up, my friends. Yes, good and strong. Really letting those powerful legs do what they do. Best I know your heart rate's getting up there. That's a-okay. You're here for just another eight seconds, seven seconds, six. I can't even catch up. You got this. Keep it going. Three, two, and one. Catch your breath, and then meet me back at that conversation pace for the second block. Did somebody drive by when you were doing those? Do you think they cared? Nah. They're just thinking about what they're gonna have for dinner. Luckily, you don't have to worry about what you're gonna have for dinner because you've been meal planning, you've been meal prepping, you've been strategizing, you know exactly how to make your life as easy as possible. For the most part, most of us have certain meals that we kind of rotate. So if you know that you're gonna rotate them, go ahead and just kind of plan them out. If you don't love to know what you're gonna have for dinner on Thursday, then give yourself the option of just kind of maybe five choices for that week and have everything that you need for those five choices. And then whatever you're feeling that day, you just make that happen. Again, meal planning doesn't have to be super stringent that you've just locked into knowing what you want 24 years from now. Oh, it's that little magical compass. I don't know, it's got its life of its own. Just wants it just wants to be here and it wants to like be aware of all of the jazz that you're doing. So, my friend, you know what this is. We are gonna tackle the pine cone pickups again. 20 seconds to bring that pace up. We're gonna start it here in just five seconds. So let's get ready and three, two, and one. Pick up that pace. You know what this looks like. You've done it before. You will do it again. Strong, efficient form, a little bit of extra power and intensity to keep you going through. Really using those arms and moving those feet. We are gonna pull back into our conversation pace in three, two, and one. Remember what I said. Don't walk yet. Give yourself a little bit here in this jog, at least for three, two, and one. If you still need to catch a breath and pull into a walk, feel free to do so. But for the rest of us that are staying in the conversation pace, awesome. For those that are staying in and are gonna catch their breath in a walk, awesome. Great work, Rockstar. Woo! I know that for my friends that have been with me for some time, with these speed play, fart-like type workouts, these adventures, these like bonus type runs where we have a bit of surprises, that element of uh we don't know exactly what's coming. You'll know that I'll say quite frequently that to me these styles of runs are very similar to what you would see maybe a dog do. Um I've been watching a lot of horse videos. So, what horses will do when they get a little bit of extra pep and they just go for it. But that's exactly what we're doing here. Oh, a little extra pep here again. This compass just moving us around here. Okay, my friend, it is that time. We're gonna do those Trail Scout Squat. I'm gonna ask you to do five to ten bodyweight squats, but I'm gonna make sure that you either have time to pop off your cardio equipment, your treadmill, or you find a safe location to do so. We're gonna do those here in three seconds, two, and one. You've got time on the clock to do your five to five to ten bodyweight squats. When you're done with those, go ahead and pull back into that conversation pace. If you're thinking there's no way that I want to do this, you want to do this right here and right now. Absolutely you do. Why? Well, it helps to engage that glute, helps to make sure that our booty has decided to RSVP to this party, keeping our quad strong and reminding us that we're capable of even those challenging things when we think that we just don't have it in us. We should all be back into our conversation pace right about now, but knowing that in less than 30 seconds, we're gonna have that 60 seconds of choosing your own adventure. So put your captain hat on, my friend. Are you gonna push the pace for 60 seconds? Are you going to challenge yourself maybe on the treadmill to push that incline up for 60 seconds? Are you gonna pull back into a walk? Are you gonna refuel whatever it is that you need to do here? It's happening in three, two, and one. 60 full seconds here for us to choose our own adventure. My friends that are going to stop about here after this set is complete and head to that cooldown. We will meet you at exactly a 60-minute mark. So go ahead and advance your audio there. But right here and right now, don't do it just yet. Let's stay focused, honor whatever you decided you were gonna do during the 60 seconds. We have 30 more seconds left here. And at that point, my friends are sticking around for three or four of these sets. We're gonna go back to the conversation pace. And for friends that are heading off into the cooldown, we will meet you there soon. Save us some banana. Save us a spot to sit down so we can chat. Five, four, three, two, and one. Let's go, Rockstars. We're going to our third block here. Easy conversation pace. I know, I know. You hate when I call it easy. You hate when I call it conversational. Really, what it is, it's a good, strong pace that you can go the distance with. If you're feeling like that's not it, you don't have this pace here. What does it look like to pull it back a little bit? What does it look like to give yourself a permission to be in a conversation pace? I don't have the answer, you do. And generally what you're probably thinking is, oh, it would take me to have to like stop to go for a walk. Who cares? If that can keep you moving and grooving and keeping you going the distance, walk it out. Then when you're ready, pop it back up. And it's at 40 to 50% of your max effort. But I will say this right here now, we're all sweating. So I know you've been moving, you've been grooving. That's all good here. I feel like we just get into the groove when this compass quest decides to bestow us with a little bit of adventure here. And my friend, it is time. It has been decided a little starry stepbacks. What in the world is that? Well, it's gonna be an opportunity for you to do some reverse lunges. I'm gonna ask you to do anywhere from three to five sets, which basically means you're going to step back three times, four times to five times on each leg. And we're gonna do that all together here. So set yourself up for six sets. In ten seconds, we're gonna have our step back. I'm gonna be quiet because I'm gonna do them too. Three, two, and one.

SPEAKER_04 42:34

I don't want to go to my white horse and a cat. I'm taking one white horse and a cat.

SPEAKER_06 42:48

Okay, my friend. Did you hear me from sound there? We're back. Bring it back into that easy conversation. Hey, catch your breath. Pat your booty. Thank you for the work that it does. Because again, that glute empowers our running, makes you more efficient, keeps you a little less injury prone. I mean meaning that you're more resilient against injuries injury. I can't talk it. I'm gonna blame it on the stepbacks.

SPEAKER_02 43:18

Talking, lunging, what is shining, sparkling, all that jazz. I can we pretend saying that-da-da-da-da-da-da-do. Lady silly little day.

SPEAKER_06 43:44

Just a quick little reminder if you have the desire to have a little dance party, I'm not judging that either. So

Long Game Mindset And Form Check

SPEAKER_06 44:07

we've talked again in this month together, been some beautiful suggestions for different ways of targeting our protein, our fiber, our pre- and post-nutrition, our hydration, going into snacks and meal planning, all of these things. I'm really curious as we start to see the end of camp coming to a horizon where we have to pack our bags and head back home. What are we taking back with us? What has really stuck out for us as something that has really been valuable and how it has maybe made our days a little bit more efficient, a little less rushed, or potentially maybe has helped us to choose a more filling or more energetic type of fuel. Again, instead of looking at what we eliminate from our life, I really like to look at this from what we can add to our life. And I'm sure that does not surprise anybody here. More is more. Okay, let's do a little form check here since we are in this easy conversation pace rolling in that RP of maybe a four or a five at this point here. We're gonna make sure that we're nice and tall. Shoulders are dead and back. Our face is nice and relaxed. Relax the face. Like we always want RBF around here, but RBF around here is gonna be relaxed, beautiful face. That's what you call RBF, right? Of course we do. So anytime that you feel yourself tensing up, you just be like, I'm gonna bring in a little bit of RBF here. A little relaxed, beautiful face.

unknown 46:31

Give me a feel.

SPEAKER_05 46:40

What is the compass quest of chaos going to tell us today? Oh.

SPEAKER_06 46:49

Hi friend. I did not do this on purpose. I promise you, I'm just doing what it tells me to do. And it is starry step bucks again. So I should say here, before we get into our starry step bucks, if you find that reverse lunges are very difficult on your body and you prefer to do a lateral lunge, like a curtsy lunge, or just a sidestep lunge or a forward lunge, feel free to do what works for you. Again, it doesn't have to be perfect, but we're looking for six total. What like three on each side, up to ten total, five on each side. Let's do it here now. In five, four, three, two, and one. I'm gonna do them with you. I don't know if you can hear me. Because I'm pulling all the way back through my lunges. Really keeping that core engaged, making sure to be mindful of our placement of our legs. The only problem with me doing this is I've lost pal. Oh my goodness. I think, I think this is four for me. I think, I don't know. Okay, Rockstar. I think I did 10 total. Let's all pull it back to that conversation pace. Catch our breath. Get a little shoulder shimmy here. Those starry stepbacks. They are a beautiful way to bring up that heart rate. I know that you guys probably feel those are super easy since you've all been doing your strength workouts. This feels amazing here. I don't know what to tell you. The chaos quest is evidently it is doing its thing. Okay, it's a little bit of that mat marker march. So those high knees for 20 seconds. We're gonna go in five, four, three, two, and one.

SPEAKER_03 49:05

High knees, high knees.

SPEAKER_06 49:06

I'll do them with you. I really have a hard time keeping count when I do this, but I think we've got just less than five seconds to go here. Five four three two and one. Pull it back into that conversation pace. Oh we went into our 60 second choice. Maybe you want to pull it back into a walk. Maybe you want to push it up. Remember, 60 seconds, choose your own adventure here. This is our third set. For my friends that are going to meet us at the cooldown. You remember what you need to do. Advance it to 60 seconds. 60 seconds.

SPEAKER_04 49:54

60 minutes.

SPEAKER_06 49:56

Okay. Clearly, the only chaos is my brain right now. For my friends that are hanging out for the fourth set. I'm looking forward to what that compass quest has in store for all of us. 15 more seconds here. Five. Three, two, and one. My

Final Set Chaos With Cadence Pickup

SPEAKER_06 50:33

campers that are sticking around for this four set, bring it into that conversation pace no matter where you are at for those 60 seconds. My friends that are meeting us at that cooldown, we'll see you there. Please save us for those Run Disney fans a little bit of that cider. Don't drink all the cider. For our non-run Disney friends, there is this incredible, like thirst-quenching pineapple cider that comes along with Run Disney weekends. And I'm fairly certain that at least 35% of people who register do so for that pineapple cider. Now don't get it twisted. It ain't free. You get a snack box, yes. You ain't getting no free cider at Disney. But it just has an extra sense of thirst quench when you're done. And for my friends that are more into the NA world, I know that Ren Disney has done a really good job just recently of bringing more of the NA thirst quenching ales to the party. So it'll be really interesting to see how that continues to uh expand their selection. So many of us I know are in the throes of either of that. Really hot summer training or my friends down south. Down under, shall I say? Hey Sally, what's up, girl? As you're training for Sydney. We all know that really it doesn't matter whether it's summer or it's winter, whatever the case may be, there is at some point in our training it just becomes a little bit challenging, a little thick. When we're in the thick of it. So I just want to ask, what are you doing to remind yourself of how awesome you are and how far you can go? Uh oh. I see it. Let's see what this compass quest is telling us now. Okay, I don't know if this compass quest of chaos hates me or what. But my friend, we're doing some scout squats. So you know what we need to do here. Five to ten body weight squats. I'm going to give you a little bit extra time to either pop off of that cardio equipment andor to find a safe spot to do it outside. Remember what other people think about us, it's none of our business. You're all gonna do this with me. We're going in five, four, three, two, and one. Let's do it. I'm gonna go for ten. I'm gonna count it out. Nine left. Do you count backwards or forwards? Seven left, six. I always count down. Five, four, three. Keep that core engaged. And two. One more beautiful squat. Ta-da! Awesome. Let's be back at that conversation pace here. I don't know why the compass quest has only landed on that cabin call walk one time. But it's doing what it does, and I'm just here to kind of act as a sidekick to the chaos, my friend. Don't hold me culpable here. Uh-oh.

SPEAKER_05 54:17

Wait. What is it gonna say now?

SPEAKER_06 54:24

Okay. We got a little bit. You know, I I feel like I gotta spit it again, but I'm not. We have those starry stepbacks again. I am sweating. I am working at catching my breath. Let's do this, my friend. Set yourself up. I got 15 seconds. 15 seconds for us to set set ourselves up for those stepbacks. I'm gonna work really hard at counting it out for myself this time. We're all gonna meet into those starry stepbacks in five, four, three, two, and one. Let's go. Again, remember variation, how you see fit. Two, two, three. I count the number on both sides. Going into my fourth set here, my friend. And it's up. Woo-hoo! I love a little bit of extra movement. I love a little bit of extra shimmer. Let's meet back in our conversation pace. We are making our way to the finish line of this. Slightly chaotic, a little crazy. Whole lot of campy fun. You don't have to tell me if I should never ever do this again. Are you still with me?

SPEAKER_05 55:39

See if you dropped me way back like 35 minutes ago. Too bad if you did. We're just getting started with the fun.

SPEAKER_06 55:58

I personally love this playlist. Not because I chose it. Sometimes we'll choose a playlist. So a little behind the scenes between us friends in this conversation pace. These audio workouts can sometimes take days. In terms of I just my watch just said, girl, what are you doing? I'm coaching. Watch, you step back. Who are you to judge me? Okay, anyway, sometimes I can take days, not because I record for days necessarily, but because of the production that needs to be involved. So there is choosing the well, of course, just choosing the actual workout, creating the workout itself. Then kind of from there, it is about finding a fun name to go with it, setting it up for my friends on final search with specific parameters. Then I head over into the production audio component. And I had to start pulling things in here. And I don't think this compass quest doesn't want me to tell you anymore. It doesn't want to keep me conversational. Let's see what it says this time. Okay, my friend. It is officially an opportunity for us to do a cadence check. 30 seconds of a cadence pickup here. Nice quick feet. And five and four, three, two, and one. Pick it up, pick it up. 30 seconds. This is not an all-out push. This should not be as fast as a stride. You're just looking for quick feet in as they turn them over. Maybe even lightly increasing as you go through. We just have 10 more seconds left here. Really good, strong form, wonderful opportunity to reset our posture, reset that RBF, that relaxed, beautiful face. And pull it back. Gorgeous work, my friend. Okay, so long story short, sometimes in productions can take days because I want to make sure that I'm available for meetings, for you, for my one-on-one athletes. There's other components of things that I need to take care of. So I may have 15 minutes blocked to work on one of the audio workouts, and I'll pull in maybe some of the actual audio presets on those little dings and such. Or of course, setting up the music bed. I'm recording and laying that track down. Today was adding in a little bit of that surprise element for both me and you as it pops into play. A little bit of a chaos. And then there is a component of me actually not shutting up for the entire time. And last but not least, this is a reminder here, my friend, that once it's produced, once I send it your way, it's kind of like a cherry on top. It's like my little gift to you. So hopefully you like it. And if you don't, that's okay. I get it. It's not for everybody. Okay, my friend. Guess what? We're gonna do a pickup here. That's right. For this final 60 seconds, no choosing our adventure. We're picking it up. That's what the compass quest of chaos told us we had to do. So keep it going, keep it moving. It's 60 seconds, and then we're gonna meet all of our friends and all of our campers at that finish line where they promised they were gonna save a banana for us and a pineapple cider. And goodness knows what other fun things that we've got waiting us. So keep that pickup going, keep pushing, and knowing that all you have left is 30 seconds for you to shine, for you to be that beautiful starburst of power. This is our last pickup of our entire 30-day challenge. You're not gonna fail me now, are you? Bring it up. Let's go, let's go. 15 seconds here for you to show off. 10 seconds to bring your absolute best, 5 seconds to show off, three to make it to that finish line, and beautiful work.

Cooldown, Stretches, And Jumping Jacks

SPEAKER_06 1:00:31

Hello and welcome everyone to our beautiful cooldown. We earned it, didn't we? Okay, what we're gonna do here, first is we're gonna catch our breath. This pull down again. Remember at the end of the day, you're the captain of your ship. I'm here to help you chart the course, and I'm here to help you kind of adjust the sails to get you where you're going. So if this cooldown feels like a walk to you, amazing. If you need a little bit longer of a light dog, go for it. As long as you all pinky promise me right here and now, pinky promise me, come on. I have my pinky up waiting for this promise. You will not skip your static stretches after we're done. Promise?

SPEAKER_03 1:01:20

I know it.

SPEAKER_06 1:01:22

So this is about that time where I'm gonna ask you who stuck around this long. Hop into the league on Facebook or our Brian Challenge Hound with a selfie, your strongest, best RBF ever. That relaxed, beautiful face, hopefully it's got a great big smile on it. And Pinky Promise Me. I want to see that pinky promise. Say that yes, you honored your pinky promise. I'm here for it. I love it. Okay, my friends, in this time together, we have had starry stepbacks, we have had Trail Scout squats, we've had some pine cone pickups, we had like barely, but we had a cabin call walk, like I think once. We had a compass cadence, we had map marker merches, we had, did we have a summit spark? Yes, we did. What we didn't have is that cabin tier jet. I don't think we had any of these jumping jacks. So while we're here in our cooldown, why don't we just even it out and do a little bit of some starry jumps, some star jumps, some power jumps, some jumping jacks, jumping jackies. Let's all do it here for just 10. We got this, right? Got more pep in our steps. We're gonna go in five, four, three, two, and one. Be mindful of it. We got eight more, six, five, four, three, two, and one. Yes! Who put a little extra caffeine in my coffee this morning? I am feeling it. I like it how much we're gonna sparkle. Okay, walk it out. Our nice white dog here. So let's get into it. I can't thank you enough for joining me on this adventure. When I put the call out, quite literally, as to who wanted to go to camp, who wanted to say yes to adventure, who wanted to focus on their health in the most beautiful, adding to their life kind of way. You said, oh heck yeah, sign me up. So I have loved seeing you throughout these entire challenges, the funs, the cabin chaos, the run-amuck ruckus, the check-ins, and everything in between. I do want to absolutely remind you no matter who is the weekly winner, who is the winner at the end of this, I wish I could send you all a prize. But realistically, if you showed up and gave it your best effort, whatever that looked like for what life threw your way, then you succeeded and you won.

What’s Next After Camp

SPEAKER_06 1:04:11

Now, as we come to a close here, do know that while I do not have an official group challenge for the month of July, we are gonna have some fun. So be on the watch out for that. But I have been requested to put together quite the challenge that needs a lot of time and preparation. So I'm gonna start working on that for a little bit later on. In the meantime, we'll have a little bit of a pop-up kind of fun. But if you are wondering what happens now, what's next, and you need a little bit more direction, shoot me a message. Let's talk about it. Let's see what we can do to keep that traction going, to keep you moving and grooving, my friend. Now, as we almost are at a close here, please give yourself the opportunity to be proud of the effort that you put in today. I hope that you take away a lot of extra fun. Whether you walked, ran, rode, stretched, lifted, lost some minutes, you cheered someone on, you tried a new stat. You have absolutely made this what it has been the most special community driven adventure we could all take on. So I want to thank you so much for the extra miles, the extra sparkle, and the extra function.