When you are 'bad' in the art world they are very very scared! They want to control you ... and they can't! Individuality and uniqueness are threats to the status quo. It is an artist's job to be an 'outlaw.-Laurence Gartel 3MJR WARMUP RUN W/BALL 10/16/26 HSH HANG CLEAN SQUAT PRESS WALL BALLS SUMO DEADLIFTS HIGH PULL FIGURE EIGHTS 12 MIN WORKOUT W/BALL 10/16/26 10 THRUSTERS 10/10 CHOPPERS 10 BUTT TO BALL SQUATS 10 CRUNCHES 10 KNEE WIPERS 10 RUSSIANS EVERY 2ND ROUND 10 BA

3MJR WARMUP FLOOR WIPERS 10/15/26 HSH RUN BAR HANG FIREHYDRANTS INCH WORMS 12 MIN WORKOUT IGOUGO 3 MIN 5 JUMPING PULL UPS - BAR HANG 3 MIN 20 DIPS - HOLD 3/3 DONKEY KICKS L/R 6 MIN 20 BIKES - ALT HOLDS 6 MIN 5 PUSH UPS - TOP PLANK 12 STEP 30 SEC WALKING LUNGE

"Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times" -Those Who Remain. WARMUP 1 DB 10/14/26 BEAR CRAWL RUN HSH CHOPPERS JUMPING PULLUPS LDSUB F2C 12 MIN WORKOUT 1DB PARTNERS 1 TRAVELING POP SQUAT- PUSHUPS FWD/BACK 1 CRAB CRAWL F/R 5 PULL UPS WORKER 1st BOR ALT 2nd DB SWING ALT 3rd PUSH PRESS ALT TOGETHER 30/30 FONDAS AMRAP 30

“Until I feared I would lose it, I never loved to read. One does not love breathing.” – Harper Lee 3MJR WARMUP W/PLATE 10/13/26 CHOPPERS RUN W/PLATE HSH THRUSTERS FLOOR WIPERS PUSH PRESS STEP UPS JUMPING SPLIT LUNGES MT CLIMBERS 12 MIN WORKOUT W/PLATE 10/13/26 1 MIN HORIZONTAL PUMP SQUAT HOLD 2MIN STANDING DRIVERS 3 MIN HEAD CIRCLES 4 MIN BIKES 5 MIN SUMO SQUATS 5 MIN BEAR CRAWL 4 MIN HI KNEE HOPS 2/2 3 MIN SIT UPS 2 MIN POPPERS 1 MIN BURPEES

"To achieve great things, two things are needed; a plan, and not quite enough time"-Leonard Bernstein 3MJR WARMUP W/BALL 10/12/26 BALL RUSSIANS PUSH PRESS STEP UPS RUN W/BALL HSH TOE TOUCH HI KNEE HOPS 12 MIN WORKOUT PARTNERS 10/12/26 TIMER 12 BUTT TO BALL SQUATS 12 KNEE WIPERS 12/12 CHOPPERS 6/6 OVERHEAD WALKING LUNGE WORKER 1st OVERHEAD BALANCE LEFT 2nd OVERHEAD BALANCE RIGHT 3rd SQUAT W/BALL 4th FEET ON BALL PLANK TOGETHER 50/50 HIP RAISES

Get through today – you can fall apart tomorrow. Get through tomorrow, you can fall apart the day after -Tabitha Suzuma 3MJR WARMUP 10/09/26 LDSUB RUN HSH SDHP JUMPLING SPLIG LUNGE POP SQUATS 12 MIN 10/09/26 WORKOUT PARTNER SPLIT UPS 5 MIN 2DB FARMERS CARRY 5 MIN 5 BURPEES -5/5 HKH-5 WALL CLIMBS - 20 BIKES 4 MIN HEAVIER WEIGHT CARRY 4 MIN 4 BURPEES - 4/4 HKH - 4 WALL CLIMBS - 15 BIKES 3 MIN HEAVIER WEIGHT CARRY 3 MIN 3 BURPEES - 3/3 HKH - 3 WALL CLIMBS - 10 BIKES 2 MIN HE

“We learn more by looking for the answer to a question and not finding it than we do from learning the answer itself.” — Lloyd Alexander 3MJR WARMUP LEG LIFTS 10/08/26 RUN HSH LEAPS INCH WORMS J PULL UPS 10/08/26 12 MIN WORKOUT DEVELOPE YOUR OWN PATERN 100 PULL UPS 200 PUSH UPS 300 SQUATS 400 V UPS

“Your employees shouldn’t be scared of being let go but you should be scared of them leaving you.”-Pooja Agnihotri 3MJR WARMUP W/PLATE 10/07/26 PUSH PRESS STEPUPS RUN W/PLATE HSH THRUSTERS INCH WORMS CHOPPERS INVERTED RING ROWS 12 MIN 10/07/26 WORKOUT W/PLATE 1 MIN 1ST SET/2MIN 2ND SET OVERHEAD SITS STEP UPS LEFT STEP UPS RIGHT SIT UPS BOR ROMAINIAN LEFT ROMAINIAN RIGHT FLOOR WIPERS FRANKS SUMO SQUAT

"Write your injuries in dust, your benefits in marble." — Benjamin Franklin 3MJR WARMUP 10/06/26 RUN FONDAS HSH HI KNEE HOPS PISTOLS UP AND OVERS 12 MIN WORKOUT PARTNERS 10/06/26 TIMER SPRUCE TREE CIRCLE RUN WORKER DONKEY LEFT SWITCH REPPEAT RIGHT FOLLOW SAME PATERN FIRE HYDRANT L/R HIP RAISES L/R

"I have reached an age when, if someone tells me to wear socks, I don't have to."- Albert Einstein 3MJR WARMUP 10/03/26 BOR RUN HSH CHOPPERS HANG CLEAN SQUAT PRESS LEG LIFTS 12 MIN WORKOUT 1-DB 10/03/26 10 PSITON LEFT 10 PLANK ROW LEFT 10 DB SWING LEFT 10 OVER HEAD WALKING LUNGE W/WEIGHT LEFT REPEAT RIGHT 10 WEIGHT SIT UPS 10 FLOOR WIPERS AMRAP 30 MIN

“Whenever you find yourself on the side of the majority, it is time to pause and refleck-Mark Twain WARMUP 10/02/26 HI KNEE HOPS RUN HSH DIPS LEG LIFTS MT CLIMB POP SQUATS 12 MIN WORKOUT 10/02/26 2 MIN ALT JUMPING SPLIT LUNGES 1/1 MIN LUNGE HOLD 3 MIN FONDAS LEFT 1 MIN SIDE PLANK LEFT REPEAT RIGHT 4 MIN UNEVEN CRUNCH 4 MIN ROACH 5 MIN BEAR CRAWL 4 MIN KNEE HOLD

HAPPY OCTOBER! Anyone can have a good day. The question is, what do you do on a bad day? That’s when you’re being tested. In a very tangible sense, a bad day shows your innermost essence more than a good day. — Arthur Golden 3MJR WARMUP PLANK ROWS RUN W/WEIGHT HSH HCSP UP AND OVERS POP SQUATS 12 MIN WORKOUT 6 MIN MAN MAKERS 6 MIN POPPERS/BIKES (1/1 MIN AMRAP) 2 ROUNDS 6 MIN MAN MAKERS

“All we have to decide is what to do with the time that is given to us.” -J.R.R. Tolkien 3MJR WARMUP W/BALL 09/30/26 RUSSIANS RUN W/BALL HSH WALL BALL HANG CLEAN SQUAT PRESS WALKING PUSH UPS 12 MIN WORKOUT PARTNERS W/BALL 09/30/26 TIMER 10 BUTT TO BALL 10 FLOOR WIPERS 10/10 CHOPPERS 10 EXTND CRUNCHES 10 BALL PUSH UPS WORKER BALL ROLL OUTS AMRAP 30 MIN

“Most relationships fall apart because two people get sick of blaming each other for the things they will not take responsibility for.” – Nitya Prakash (true/false)? 3MJR WARMUP 09/29/29 INWORMS RUN HSH BAR HANG LEAPS PISTOLS POP SQUATS 12 MIN WORKOUT 09/29/26 2 MIN 30 SEC BAR DROP DOWN 3 MIN 30 SEC SLOW PUSH UPS 4 MIN 30 SEC SLOW SQUATS 2 MIN JUMPING PULL UPS 3 MIN PUSH UPS 4 MIN SQUATS THEN: 5 PULL UPS-10 PUSH UPS-15 SQUATS AMRAP 12 MIN

3MJR WARMUP 09/26/25 CRAB CRAWL MT CLIMBS HANG CLEAN SQUAT RUN HSH JUMPLING SPLIT LUNGES JUMPING PULL UPS 12 MIN WORKOUT 6 MIN PODS 12 STEP 30 SEC W/LUNGE 5 PULL UPS - BEAR CRAWL F/R BICEPT DB CARRY F/B - 15 SEC SQUAT HOLD 10/10 HI KNEE HOPS - 30 DIPS 10 LEG LIFGS - 1 MIN LEG EXT HOLD

“Good people do not need laws to tell them to act responsibly, while bad people will find a way around the laws.” — Plato 3MJR WARMUP ARM OUT CIRCLE LUNGES RUN HSH UP AND OVERS HI KNEE HOPS POPPERS SIDE PLANKS 12 MIN WORKOUT 10 MIN PODS 10/10 ARM LIFTS UP FRONT - OUT/BENT 5 SQUATS - 5/5 LEG RAISES L/R 20/20 FONDAS - 60 MT CLIMBS

"Patience is not the ability to wait, but the ability to keep a good attitude while waiting." – Joyce Meyer 3MJR WARMUP 09/24/26 CHOPPERS BOR RUN W/WEIGHT HSH SUMO SQUAT F2C TOE TOUCH 12 MIN WORKOUT 6 MIN PODS 1 DUMBELL FARMERS CARY 3/3 R/L OVERHEAD BALANCE HOLD 3/3 L/R DB SWING 3/3 L/R PULSE LUNGE 3/3 L/6 6 MIN WALL SIT

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” —Albert Einstein 3MJR WARMUP W/BALL 09/23/26 WALL BALLS PUSH PRESS STEP UPS RUN W/BALL HSH CHOPPERS FRANKS 12 MIN WORKOUT W/BALL 09/23/26 5 HANG CLEAN SQUAT PRESS 10 KNEE WIPERS 15/15 PUSH PRESS 20 RUSSIAN TWISTS 25 SUMO SQUATS 30/30 HIP RAISES AMRAP 30

“He who has a why to live for can bear almost any how.” —Friedrich Nietzsche 3MJR WARMUP W/PLATE PUSH PRESS STEP UPS RUN W/PLATE HSH THRUSTERS CHOPPERS OVERHEAD SITS 12 MIN WORKOUT W/PLATE 50 STEP OVERHEAD WALK 12 SUMO SQUATS 12 BOR 12 FRANKS 12 SIT UPS 12 FLOOR WIPERS AMRAP 30

“To succeed in life, you need three things: a wishbone, a backbone, and a funnybone.” —Reba McEntire (and a trombone) WARMUP INCH WORM UP & OVER RUN HSH CRAB CRAWL POP SQUATS 12 MIN WORKOUT 6 MIN IGOUGO 5 PUSH UPS - HOLD 5 SQUATS - HOLD 20 V UPS - HOLD 15 DIPS - HOLD 5 POPPERS - KNEE