"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

Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome - Booker T. Washington 3MJR WARMUP BOR RUN HSH FRANKS HI KNEE HOPS LEG LIFTS 12 MINUTES WORKOUT CARDS! HEARTS PLANK ROWS EACH SIDE DIAMONDS PISTON EACH SIDE CLUBS SIT UPS SPACES PULSE LUNGE EACHG SIDE

We live in the good days, and we grow in the bad ones -Imma Weissman 3MJR WARMUP J PULL UPS INCH WORMS RUN HSH LEAPS POPPERS 12 MIN...

It’s hard work to stick around long enough to get lucky -Gyess Hewue 3MJR WARMUP F2C RUN W/WEIGHT SDUP HSH LDSUB FLOOR WIPERS 12 MIN...

“Start where you are. Use what you have. Do what you can.” --Arthur Ashe 3MJR WARMUP CRAB CRAWL RUN HSH KNEE TO ELBOW THING WORKOUT ...

Make yourself sheep and the wolves will eat you - Benjamin Franklin 3MJR WARMUP LEG LIFTS POP SQUATS RUN HSH LDSUB 12 MIN WORKOUT 5/5/5/5...

If one synchronized swimmer drowns, do the rest drown too? - George Carlin 3MJR WARMUP W/PLATE CHOPPERS RUN W/PLATE HSH FRANKS F2C LDSUB...

Education has failed in a very serious way to convey the most important lesson science can teach: skepticism. - David Suzuk Ii 3MJR...

“Words don’t have the power to hurt you, unless that person meant more to you than you are willing to confess.” ― Shannon L. Alder 3MJR...

"Haters only hate things they can't have and the people they can't be. It's just a little thing called jealousy." - Lil Wayne 3MJR WARMUP...