https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2025/06/IMG_1993.jpeg
Warmorama:

SSH – 12 IC

5 Burpees OYO

Baby Arm Circles – 10 IC (FWD/REV)

Another 5 Burpees OYO

Imperial Walkers – 10 IC

Willie Mays Hayes – 10 IC

Main Thang:
Started the KB reps from W2D1:

Ladder 1 – Press-focused:

1 Clean, 2 Press, 1 Squat

1 Clean, 3 Press, 1 Squat

1 Clean, 6 Press, 1 Squat

Ladder 2 – Squat-focused:

1 Clean, 1 Press, 2 Squat

1 Clean, 1 Press, 3 Squat

1 Clean, 1 Press, 6 Squat

Ladder 3 – Clean-focused:

2 Clean, 1 Press, 1 Squat

3 Clean, 1 Press, 1 Squat

6 Clean, 1 Press, 1 Squat

✅ Completed 2 rounds of the full cycle.

Took a lap around the lot to regulate heart rates.
Shoutout to Caber and Swamp for stepping in with some solid form corrections, which naturally led to…

Bonus Burner:

Ladder: 1–2–3–4

Single-hand Swings and Cleans (both sides)

Mary:

30 Weighted Flutter Kicks (10-10-10 sets)-20-Second Weighted Hold led by YHC

Announcements:

W2D2 coming this Wednesday at King Dominion / Hooker Field Parking Deck

Week 2 of Triple Play kicks off Tuesday at The Piranha

COT:
This group is so much more than just burpees and kettlebells. It’s a brotherhood that keeps us grounded and shows up when it matters most. Last night, I received a bunch of DMs on Slack — and man, those messages hit hard. I was in a different place mentally, and y’all pulled me back. I can’t put into words what it meant. That’s the power of this community. AYE 🙌