“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)

“As for me and my house, we will serve the Lord.” — Joshua 24:15 DEVOTIONAL There is no greater honor—or responsibility—than being the spiritual leader of your home. Before God ever asked men to build kingdoms, lead armies, or preach sermons, He gave them a family to shepherd. Too many homes today suffer not because men are weak, but because men are absent from their God-given role. Present in the house, but passive in the leadership. Busy with work, but disengaged spiritually. Providing financially, but not providing direction. Joshua didn’t say, “As for me, I’ll try to serve the Lord.” He didn’t say, “As for my house, I hope they serve the Lord.” He said: “As for me AND my house, we WILL serve the Lord.” That is the voice of a man who leads. Spiritual leadership isn’t about having all the answers. It’s not about being perfect. It’s not about knowing every verse by heart. It’s about being willing to take responsibility for the spiritual atmosphere of your home. Leadership means you set the tone. Leadership means you initiate prayer. Leadership means you decide what comes through the door—physically, emotionally, digitally, and spiritually. Leadership means you show your family what it looks like to pursue God, not just talk about Him. Your wife shouldn’t have to drag the family spiritually. Your kids shouldn’t wonder what a godly man looks like. Your home shouldn’t be shaped more by culture than by Christ. Your leadership is the thermostat. Your influence is the foundation. Your obedience is the covering. If you want a godly home, it starts with you. Not your pastor. Not your wife. Not your upbringing. You. Today, take your rightful place—not as a dictator, not as a drill sergeant, but as the spiritual protector, guide, and example your family needs. Your family doesn’t need you to be perfect. They need you to be present, intentional, and spiritually awake. ACTION STEP Pray out loud with your family today—even if it’s short and even if it feels uncomfortable.

Day 4 is about training like an athlete — not a spectator. Don’t focus on how fast you move. Focus on how intentionally you move. Every step today builds the discipline you need for tomorrow. 1️⃣ WARM-UP (5 minutes) Perform 40 seconds work / 20 seconds transition: - March or jog in place - Hip mobility (open/close the gate) - Light lateral steps - Arm circles + cross-body swings - Plank walkouts (slow and controlled) Purpose: Raise HR, activate hips/shoulders, prepare for multi-directional work. 2️⃣ MAIN CARDIO SESSION (22–30 minutes) This session revolves around ATHLETIC INTERVALS—forward, lateral, rotational movement patterns 🔥 OPTION A: BEGINNER — LOW IMPACT ATHLETIC CARDIO (20–25 minutes) Perfect for men easing in, overweight guys, or joint limitations. 4 Rounds: 4 minutes each (rest 1 min between rounds) Minute 1: - March fast in place OR low-impact high knees Minute 2: - Lateral step-outs (quick feet, no jump) Minute 3: - Standing shadowboxing (light punches, torso rotation) Minute 4: - Step-back taps (alternating legs) Total: 20 minutes + breaks Goal: Keep intensity at 5–7/10, movement continuous. 🔥 OPTION B: INTERMEDIATE — ATHLETIC INTERVALS + BURSTS (25–35 minutes) Designed for guys who can push without losing form. 5 Rounds: 4 minutes each (rest 1 min between) Minute 1: - Jog in place OR moderate high knees Minute 2: - Lateral shuffles (10–15 ft or small space shuttles) Minute 3: - Shadowboxing with speed (punch combos) Minute 4: - Speed skaters (light hop left-right) Goal: Stay at 7–8/10 effort, smooth transitions, no long pauses. 🔥 OPTION C: ADVANCED — POWER CARDIO + EXPLOSIVE ATHLETICISM (30–40 minutes) This is your high performers’ playground. 5 Rounds: 4 minutes each (rest 45–60 sec) Minute 1: - High knees (strong pace, chest up) Minute 2: - Lateral shuffles → 3-second burst sprint in place → shuffle(Repeat continuously)

🏃 Movement: Done? Yes/No. 📖 Teaching: Watch today’s mindset teaching? Yes/No. 👏Community: Engage with a brother? Yes/No. 🔥Teaching Takeaway: What mindset shift did today’s lesson challenge you to make?