🏃 Movement: 5K/steps/workout completed? Yes/No. 🍎 Teaching: Teaching done? Yes/No. 👏 Community: Encourage someone today? Yes/No. 🔥 Teaching Takeaway: What’s one thing you learned about stacking small wins?

How'd everyone's day go?! It's 9pm, no more tv. Time to read a book. And I got a nice workout in, stayed hydrated all day, going to bed half hour early today, and have my plans for tomorrow already.

Check out today's teaching and then complete the challenge... 1. MOVE INTENTIONALLY TODAY Choose one: - Complete your daily challenge workout - Walk 20+ minutes - Hit 10,000 steps - Run/walk intervals - Stretch or mobility work - Push-ups every hour 2. FUEL YOUR BODY BETTER TODAY Select ONE upgrade: - Swap sugar for protein - Drink 100oz of water - Eat whole foods all day - No late-night snacking - Reduce caffeine and add hydration - Start your gut health routine if you’re using it 3. PRIORITIZE RECOVERY Choose one: - Go to bed 30 minutes earlier - No screens after 9pm - Turn your phone off during dinner - Take 10 minutes of silence or prayer - Prep your morning the night before

“The righteous who walks in integrity—blessed are his children after him!” — Proverbs 20:7 DEVOTIONAL Every man wants to leave a legacy—but not every man understands that legacy is written in the secret places, long before it’s seen in the public places. Integrity isn’t about reputation. Reputation is who people think you are. Integrity is who you really are. Integrity is who you are when… No one is watching. No one is applauding. No one will ever know the difference except God. It’s the unseen choices that make visible impact. When you cut corners, your soul knows. When you tell half-truths, your spirit feels it. When you click what you shouldn’t, speak what you shouldn’t, or avoid what you should confront—your strength erodes quietly, inch by inch. But the opposite is also true. Every time you choose what is right over what is easy… Every time you refuse a compromise… Every time you tell the truth when a lie would be easier… You forge the kind of man God can trust. And according to the verse, your integrity doesn’t just bless you—it blesses your kids after you. Your decisions today become the foundation your children stand on tomorrow. Your son learns how a real man behaves. Your daughter learns what kind of man to look for. Your wife learns she can trust your character. Your future is strengthened because you strengthened your private world. Integrity doesn’t mean perfection. It means alignment. It means refusing to be one man on the outside and another man on the inside. God does His strongest work in men who refuse to compromise—even in the small things. Small cracks eventually break large foundations. But small acts of integrity eventually build unshakeable men. Today, tighten up your character. Close the cracks. Walk with your head high and your soul clean. ACTION STEP Choose ONE small area of your life where you’ve allowed compromise. Today, correct it. Confess if needed. Course-correct immediately. No delay. No excuses. REFLECTION QUESTION If my sons (or future sons) watched every private moment of my life, would I be proud of what they saw—or convicted to change?

Day 5 is about longevity. Strength isn’t just built in reps — it’s built in mobility, control, and breath. Today we move slow, with intention, because No Quit isn’t about intensity… it’s about consistency. 1️⃣ WARM-UP (3–5 minutes) These warm-ups are gentle and mobility-focused. - Deep nasal breathing — 5 slow breaths - Cat-cow — 30 sec - Hip circles — 30 sec each direction - Arm swings (cross + overhead) — 30 sec - Light inchworms — 3–4 reps Purpose: wake the joints up, increase synovial fluid movement, build body awareness. 2️⃣ MAIN MOBILITY SESSION (20–30 minutes) Format: 2 Mobility Circuits + 1 Flexibility Block All movements are slow, controlled, 30–60 seconds each. 🔥 CIRCUIT 1 — SPINE + HIPS (8–12 minutes) Beginner - Cat-cow: 45 sec - Seated hip opener (figure-4 stretch): 30 sec/side - Gentle lunge stretch: 30 sec/side - Standing spinal rotations: 30 sec Intermediate - Cat-cow with deeper range: 60 sec - 90/90 hip rotations: 30 sec/side - Hip flexor stretch w/ reach: 45 sec/side - Thoracic rotation (quadruped): 30 sec/side Advanced - Cat-cow + thread-the-needle: 1 min - 90/90 hip flow transitions: 45 sec/side - Hip flexor stretch to psoas extension: 45–60 sec/side - T-spine windmill rotation: 45 sec/side Coaching Cue: Slow is smooth. Smooth becomes mobility. Mobility becomes strength. 🔥 CIRCUIT 2 — SHOULDERS + POSTURE + CORE (8–12 minutes) Beginner - Wall angels: 45 sec - Scapular retractions (band optional): 45 sec - Bird dog (slow holds): 10/side - Child’s pose: 45 sec Intermediate - Wall angels: 60 sec - Prone Y-T-W raises (no weight): 30 sec each - Bird dog with 3-sec pause: 12/side - Child’s pose with lat stretch: 45 sec Advanced - Scapular push-up: 10–15 - Prone Y-T-W (extended tempo): 45 sec - Dead bug control: 12–15/side - Child’s pose with side walkouts: 1 min Coaching Cue: Think posture, not performance. Create space in your upper body. 🔥 FLEXIBILITY BLOCK — FULL BODY RESET (6–8 minutes)