“It is in the character of very few men to honor without envy a friend who has prospered.” — Aeschylus 3MJR WARMUP W/PLATE CHOPPERS RUN W/WEIGHT HSH RUSSIANS PUSH PRESS LEG LIFTS DRIVERS 12 MIN WOROUT W/PLATE 6/6 HEAD CIRCLE 12 SUMO SQUATS 6 THRUSTERS 12 FLOOR WIPERS 6 FRANKS 12 SIT UPS 12 BOR AMRAP 30

If there is no struggle, there is no progress . - Frederick Douglass 3MJR WARMUP LEAPS RUN HSH LEG LIFTS BOR `1 MIN WORKOUT 1 MIN EACH....8 SET 8 ROUNDS AMRAP EACH ROUND SQUAT - HOLD CRUNCH - ROACH PLANK ROW L/R TOP PLANK ROW HIP RAISES - OTHER SIDE AMRAP 30LB

We generate fears while we sit. We overcome them by action. — Dr. Henry Link ........Glad you made it today... 3MJR WARMUP DB SWINGS RUN HSH FRANKS SKIPS PISTOLS 12 MIN WORKOUT 20 SEC ON 10 SEC OFF 8 ROUNDS CHOPPERS L/R FONDAS L/R PISTONS L/R HIP RAISES L/R

"A healthy attitude is contagious but don't wait to catch it from others. Be a carrier" -Eanin Am Ahs WARMUP HI KNEE HOPS HSH RUN SKIPS MAN MAKERS LSDUB 12 MIN WORKOUT C2C: TRAVELING POP SQUATS JUMPING SPLIT LUNGES AMRAP 15 MIN THEN: HANG CLEAN SQUAT PRESS 2 DB WEIGHTED SIT UPS AMRAP 15 MIN

I hope everyone that is reading this is having a really good day. And if you are not, just know that in every new minute that passes you have an opportunity to change that. - Gillian Anderson 3MJR WARMUP FLUTTERS RUN HSH FONDAS SUPERS SKIPS 12 MIN WORKOUT PARTNERS 5/5/5/5 UEC 10 FLOOR WIPERS 10 LEG LIFTS 10 EXTND CRUNCH 10 SIT UPS 20 BIKES 20 V UPS WORKER ODD ROACH EVEN KNEE AMRAP 30

The truth is that there is no actual stress or anxiety in the world; it's your thoughts that create these false beliefs. You can't package stress, touch it, or see it. There are only people engaged in stressful thinking. - Wayne Dyer 3MJR WARMUP POP SQUATS RUN HSH PUSH UPS THRUSTERS BOR 12 MIN WORKOUT 10/10 WALKING PUSHUPS 10/10 ALT TOP PLANK CHEST SLAPS 10/10 PLANK ROWS 10/10 PUSH PRESS 10 WALKING LUNGE FARMERS LEFT ARM 10 WALKING LUNGE FARMERS RIGHT ARM 10 OVERHEAD WALKING

“If you can quit, quit. If you can't quit, stop complaining —this is what you chose.” — Joe Konrath WARMUP HI KNEE HOPS RUN HSH DIPS LEAPS POP SQUATS 12 MIN WORKOUT 6 MIN PODS 12 STEP 30 SEC WALKING 3/3 BEAR CRAWL - KNEE HOLD 3/3 CRAB CRAWL - CRAB HOLD 3/3 HIP RAISES LEFT - HIP RAISE HOLD REPEAT RIGHT

I can resist everything except temptation. -Oscar Wilde 3MJR WARMUP JUMPING PULL UPS (MOD BOR) INCH WORM RUN HSH LEAPS F2C LDSUB 12 MIN WORKOUT 5 MIN PODS 5 PULL UPS - 10 PUSH UPS - 15 SQUATS TURKISH GET UPS ALL OF THE ABOVE 3 ROUNDS

“Wild ducks make a lot of noise, but they also have the sense to benefit from occasionally flying in formation.” Thafei Tuk 3MJR WARMUP F2C RUN W/WEIGHT HSH EXTND CRUNCH BOR CHOPPERS 12 MIN WORKOUT 1 DUMB BELL 100 STEP (LONG WAY) OWL LEFT 20 STEP (SHORT WAY) WALKING LUNGE FARMERS CARRY LEFT 10/10 TOE TOUCH LEFT LEG 15 DB SWING LEFT 5/5/5/5 UNEVEN CRUNCH REPEAT RIGHT SIDE AMRAP 30 MIN

"Exercise is king, nutrition is queen. Put them together, and you've got a kingdom." – Jack LaLanne WARMUP LEG LIFTS DB SWINGS RUN W/WEIGHT HSH CHOPPERS LDSUB 12 MIN WORKOUT 6 MIN PODS FLOOR WIPERS - RUSSIAN TWISTS 1 LEG DEAD LIFT - HIP RAISES PLANK ROW - WEIGHTED SIT UPS WALL CLIMBS - BIKES 3 ROUNDS 1 MIN EACH: KNEE - SQUAT - ROACH

"When you have wit of your own, it's a pleasure to credit other people for theirs" -Chriss Jami 3MJR WARMUP INCH WORM RUN HSH FLOOR WIPERS POPPERS 12 MIN WORKOUT UGOIG 6 MIN PODS 5 PUSH UPS - TOP PLANK HOLD 10 SQUATS - SQUAT HOLD 15 LEG LIFTS - LEG EXTN HOLD 20 BIKES - ALT BIKE HOLD 25 MT CLIMBS - TOP PLANK HOLD

I have a fun clause in my contract. If I'm not having fun, I can leave . - James Burrows 3MJR WARMUP BOR RUN HSH INCH WORMS SIDE PLANK POPERS 12 MIN WORKOUT 20 SEC ON 10 SEC OFF 8 ROUNDS DB SWING L/R FONDAS L/R PISTONS L/R PLANK ROWS L/R

It's easy to come up with new ideas; the hard part is letting go of what worked for you two years ago -Roger von Oech 3MJR WARMUP CRAB CRAWL RUN HSH FLOOR WIPERS HI KNEE HOPS SKIPS 12 MIN WORKOUT 20 DIPS 20 V UPS 20 BIKES 20/20 PULSE LUNGE 10/10 STEP UPS INTERUPTED BY SOME RUNS AMRAP 30

“Friends....Keep the ones that heard you when you never said a word.” -Guan Own WARMUP F2C RUN W/WEIGHT HSH MM RUSSIANS SKIP 12 MIN C2C WORKOUT 2DB 1 HEAVY- 1 LIGHTER 2 TGU LEFT - 5 OWLs LEFT 2 TGU RIGHT - 5 OWLs RIGHT BACK TO START 10 EXTND CRUNCH W/LIGHTER 2DB FARMERS 2 CORNER WALK 10 SUMO HEAVY - 10 SIT UPS HEAVY- 10 FLOORWIPER HEAVY 2DB FARMERS 2 CORNER WALK BACK TO START 10 SUMO HEAVY - 10 SIT UPS HEAVY - 10 FLOORWIPER HEAVY AMRAP 30 MIN

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 WALKING PUSH UPS RUN HSH TOE TOUCH PLATE THRUSTERS HI KNEE HOPS 12 MIN WORKOUT PARTNERS 6 MIN PODS PARTNER 1: ROLL OUTS 6 MIN PARTNER 2: PLATE OVERHEAD HOLD 3 MIN PLATE SQUAT HOLD 3 MIN SWITCH P1 : ROLL OUTS 6 MIN P2: HIP RAISE HOLD LEFT LEG 3 MIN HIP RAISE HOLD RIGHT LEG 3 MIN SWITCH P1: ROLL OUT

Where the needs of the world and your talents cross, there lays your vacation –Aristotle 3MJR WARMUP DB SWING RUN STAIRS HSH CRAB CRAWL FONDAS INCH WORM 12 MIN WORKOUT CRAB FWD 1 2 3 4 5 6 ...> PULL UPS CRAB REV 10 15 20 25 30 35 40 ...> AMRAP 20 MINUTES THEN: 3 MIN FLUTTERS - 3 MIN LEG EXTN HOLD 3 MIN SIDE PLANK 1-1/2 EACH SIDE

It is sometimes the man who opens the door who is the last to enter the room. - Elizabeth Bibesco 3MJR WARMUP HCSP RUN HSH POP SQUATS LDSUB BOR 12 MIN WORKOUT 6 MIN MAN MAKERS 3 MIN KNEE HOLD - 3 MIN SQUAT HOLD 6 MIN MAN MAKERS 3 MIN KNEE HOLD - 3 MIN SQUAT HOLD 6 MIN MAN MAKERS

“If you had a person in your life treating you the way you treat yourself, you would have gotten rid of them a long time ago...” ― Cheri Huber 3MJR WARMUP LEAPS RUN HSH LEG LIFTS SIT UPS SIDE PLANKS 12 MIN WORKOUT 3 MIN PODS 3 MIN JUMPING JACKS BEFORE EACH 5/5/5/5 UEC EXNTD CRUNCH BIKE FLOOR VUPS

Blessed are those who give without remembering and take without forgetting. - Elizabeth Bibesco 3MJR WARMUP LDSUB RUN HSH MT CLIMB POPPERS 12 MIN WORKOUT 1 2 3 4 5 ....WALL CLIMBS 1 KNEE CRAWL FWR/REV 10 20 30 40 ...BIKES AMRAP 30 MIN

When my daughter was about seven years old, she asked me one day what I did at work. I told her I worked at the college - that my job was to teach people how to draw. She stared at me, incredulous, and said, "You mean they forget?" ~Howard Ikemoto 3MJR WARMUP CRAB CRAWL HSH RUN LEG LIFTS POP SQUATS HI KNEE HOPS 12 MIN WORKOUT 6 MIN PODS good luck CRAB HOLD EXTND CRUNCH MT CLIMB 10/10 TRAVELING JUMPING SPLIT LUNGE ARMS UP AND OUT WALK