CHAT F3BD

- SSH – 25 IC
- Moroccan Night Clubs – 25 IC
- Jumping Lunges – 10 each leg OYO
- Merkins – 10 IC
- Arm Circles – 10 FWD / 10 REV IC
- Butt Kickers – 30 sec OYO
- Circle Burp

Each round is 5 minutes of AMRAP (as many rounds/reps as possible). Between rounds, PAX perform 1-minute cardio bursts:
→ Sprint, Bear Crawl, High Knees, SSH, or Suicides

? Round 1: Core Blaster
- 10 Big Boy Sit-ups
- 10 Plank Toe Taps (each side)
- 10 American Hammers (each side)
- Leg Raise + Glute Bridge” Combo

➡️ Cardio Burst: 1-minute Sprint or SSH

? Round 2: Upper Body Fire
- • 10 Merkin + Shoulder Tap (each side)
- • 10 Carolina Dry Docks
- • 10 Plank Jacks
- • 10 Crawl-Out to Push-up (walk hands out from standing, push-up, walk hands back)

➡️ Cardio Burst: 1-minute High Knees or Bear Crawl 25 yards

? Round 3: Leg Blitz
- 10 Jump Squats
- 10 Walking Lunge + Lunge + Air Squat combo (one round = 2 lunges + 1 squat)
- 10 Calf Raises (slow tempo)
- 30-sec Wall Sit or Squat Hold

➡️ Cardio Burst: 1-minute Suicide Runs or Box Sprints (cones optional)

? Round 4: Full-Body Fury
- 5 Burpees
- 10 V-Ups
- 10 Jump Lunges (each leg)
- 10 Merkins

➡️ Cardio Burst: 1-minute Sprint or High Knees

? Round 5: Surprise Round – Dealer’s Choice

- Each PAX calls out an exercise

- Mosey around the circle

- Poker Night at McGrubers
- Honey Pot (7/16) & Indian Valley (7/19) Manniversary

- Prayers for family, community and F3!