“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

“It’s amazing how a little tomorrow can make up for a whole lot of yesterday.” —John Guare WARMUP HI KNEE HOPS RUN HSH WALKING PUSH UPS BOR LDSUB J PULL UPS MAN MAKERS 12 MIN WORKOUT 5 PULL UPS 10 BURPEES 8/8 JUMPING SPLIT LUNGES AMRAP 10 MIN THEN: 5 MIN PLANK 10 MIN POD 5/5 PISTONS 10/10 PLANK ROW 8/8 FARMER'S WALKING PLANK AMRAP 10 MIN THEN: 5 MIN ROACH

“Show me a man that gets rich by being a politician, and I'll show you a crook.”― Harry Truman 3MJR WARMUP V UPS POPPERS RUN HSH CRUNCHES TOE TO BAR FIRE HYDRANTS 12 MIN WORKOUT 3 MIN PODS FLUTTERS BIKES WALKING PUSHUPS SUPERS UNEVEN CRUNCHES SIT UPS MT CLIMBS DONKEYS FLOOR WIPERS LEG LIFTS

“Your worth consists in what you are, and not in what you have. What you are will show in what you do.” —Thomas Davidson 3MJR WARMUP W/BALL MT CLIMB RUN W/BALL HSH DIPS UP AND OVERS TOE TOUCH WALL BALLS WALKING PUSH UPS 12 MIN WORKOUT WITH BALL 4 MIN PODS BEAR CRAWL CRAB CRAWL BALL HIP RAISES L BALL HIP RAISES R PUSH PRESS STEP UP W/BALL LEFT PUSH PRESS STEP UPS W/BALL RIGHT RUSSIAN TWISTS W/BALL ROLL OUTS W/BALL

“How wonderful it is that nobody needs to wait a single moment before starting to improve the world.” ―Anne Frank 3MJR WARMUP LDSUB RUN HSH FIRE HYDRANTS PISTONS F2C RUSSIANS 12 MIN WORKOUT 1 MIN WALKING PUSH UPS LEFT 1 MIN UNEVEN PLANK HOLD LEFT 1 MIN WALKING PUSH UPS LEFT 3 MIN TURKISH GET UP REPEAT RIGHT 1 MIN FONDAS LEFT 1 MIN SIDE PLANK LEFT 1 MIN FONDAS LEFT 3 MIN TURKISH GET UPS REPEAT RIGHT 3 MIN OVERHEAD HOLD LEFT 3 MIN TURKISH GET UP REPEAT RIGHT

Persist - don't take no for an answer. If you're happy to sit at your desk and not take any risk, you'll be sitting at your desk for the next 20 years.-David Rubenstein 3MJR WARMUP F2C RUN W/WEIGHT HSH LEG LIFTS HI KNEE HOPS BAR HANG DONKEY KICKS CRAB CRAWLS 12 MIN WORKOUT 6 MIN DEAD LIFTS 3/3 MIN DIPS - JUMPING PULL UPS 3/3 V UPS - WALL CLIMBS 3/3 WEIGHTED TOE TOUCH LEFT/RIGHT 3/3 FIRE HYDRANTS LEFT/R

Don’t hold together what must fall apart. The familiar life crumbles so the new life can begin. – Bryant H. McGill “What separates us from the animals, what separates us from the chaos, is our ability to mourn people we’ve never met.” — David Levithan 3MJR WARMUP WALL BALLS PLATE SUMO SQUATS RUN W/PLATE AND OR BALL RUSSIANS W/BALL UNEVEN CRUNCHES HSH BALL ROLL OUTS 12 MIN WORKOUT W/PLATE & MED BALL 15 MINUTES W/MED BALL 5 HANG CLEAN SQUAT PRESS 5/5 CHOPPERS 5 PUSH UPS 5 EXNT