Fancy Boy Kettlebellers

A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following…

• Warmarama: Mosey, various IC reps and stretches
• Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer
• COP 1 – Rifle Carry Walk
  • All Rifle Carry – when YHC Drops (IC)
    • 10 KB Swings
    • 10 Curls
    • 10 Front Squats
• COP 2 – Triple Check
  • Partner 1 (Timer) – Bear Crawl/KB Pull Thru 20 Yards and back
  • Partner 2 – Curb Merkin-Row Pull Throughs
  • Partner 3 – KB Deadlifts
• COP 3 – KB DORA
  • Partner 1 – Farmer’s Walk 30 Yards and back (1 arm shrugging, swap each way)
    • Hand on the hip – i.e ‘fancy boy’ walk to the curb
  • Partner 2
    • 100 Front Raises
    • 100 Curls
    • 100 KB Big Boy Sit-ups (Feet on Curb)
• COP 4 – Complex Movements
  • Do the reps – then 100m run – repeat b/w each Xo
  • 20 EA – 1 Armed Snatch (per side)
  • 20 EA – Turkish Getups (Per side)
  • 20 EA – KB Swing – Clean – Push Press

Names, Numbers, announcments

• 6/22 Iron Bridge
• 2nd F at Firehouse Subs
• Snuff Schmitt’s G** hang out
• SOJ Takeover
• Summer tour

Honor to lead today. Props to Cookie for clanking around like a boss with his cheese slicer of a weight. Woodsman and blue moon also repping out with some excellent form. Thanks for allowing me to Q today! SYITG.

-State Farm