“God opposes the proud but gives grace to the humble.” — James 4:6 Pride is one of the most socially acceptable sins among men. It hides behind independence, toughness, and self-reliance. But Scripture is clear: pride doesn’t just slow a man down — it puts him in direct opposition to God. And no man wins that fight. Humility is not weakness. Humility is strength under control. A humble man doesn’t think less of himself — he thinks rightly about himself. He knows who he is in Christ, and because of that, he doesn’t have to prove anything. He doesn’t posture. He doesn’t compete unnecessarily. He doesn’t deflect correction. He doesn’t pretend to have it all together. Pride says, “I’ve got this.” Humility says, “God, I need You.” Pride isolates men. Humility connects them. Pride blocks growth. Humility invites grace. Pride refuses help. Humility receives wisdom. God does His deepest work in men who stay teachable. Men who listen. Men who ask questions. Men who invite accountability. Men who repent quickly and course-correct without excuses. The strongest men in the Kingdom aren’t the loudest or most impressive — they’re the most submitted. They understand that true authority flows from humility before God. If you want God’s favor, power, and direction in your life, the pathway is clear: humble yourself. Not once. Not occasionally. Daily. ACTION STEP Identify one area where pride has been keeping you from growing. Examples: - Refusing help - Avoiding accountability - Deflecting correction - Holding onto offense - Acting like you don’t need guidance Today, humble yourself intentionally. Ask for help. Admit a weakness. Invite feedback. Repent if necessary. REFLECTION QUESTION Where has pride been limiting my growth, and what would change if I chose humility instead? PRAYER Father, strip pride from my heart and clothe me in humility. Keep me teachable, submitted, and aware of my need for You. I don’t want to be impressive — I want to be aligned. Shape me into a man You can trust and use. Amen.

🏃 Movement: Did you hit your movement for the day — 5K/10k steps or your scheduled workout? Yes/No 📖 Teaching: Did you watch today’s Decision-Making Principle teaching? Yes/No 👏 Community: Did you engage inside the group today (comment, encourage, or share your check-in)? Yes/No 👊🏼Teaching Takeaway: What’s one thing today’s message taught you about how strong, timely decisions shape the man you’re becoming? 💭 Quick Leadership Reflection (optional but powerful): What was one decision today you made quickly and confidently instead of delaying or overthinking?

🏃 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?

Day 2 is about proving to yourself that conditioning isn’t just physical — it’s mental. Your body follows your breath, your breath follows your focus, and your focus follows your purpose. Today we move with purpose. 1️⃣ WARM-UP (5 minutes) Perform each for 40 seconds with 20 seconds transition: - Light jog in place OR march (level dependent) - Arm swings (cross-body + overhead) - Torso rotations - Leg swings front/back - Calf raises with slow control Purpose: Gradually elevate HR, warm up ankles/hips, prime breathing. 2️⃣ MAIN CARDIO SESSION (20–30 minutes) Choose difficulty level OR mix based on fitness. 🔥 OPTION A: BEGINNER (Steady + Intervals) — 20–25 minutes Perfect for men new to training, those deconditioned, or those with joint limitations. Block 1 — Steady Pace (10 minutes) - Brisk walk, light jog, or low-impact march - Aim for heart rate Zone 2–3 (conversational but focused) Block 2 — Intervals (10–12 minutes) Perform 10 rounds: - 30 sec: Faster pace (jog, power walk, or high march) - 30 sec: Easy paceIf needed: 20 sec fast / 40 sec easy. Block 3 — Cool Pace (3 minutes) Gradually dial breathing down. 🔥 OPTION B: INTERMEDIATE (Pace Variations) — 25–35 minutes Designed for those who train regularly and want a solid push. Block 1 — Warm Cardio (5 min) Light jog or fast walk. Block 2 — Tempo Waves (15 min) Repeat 3 rounds: - 2 min moderate pace - 1 min strong pace - 1 min slow recovery(5 minutes per round) Block 3 — Finisher Intervals (5–10 min) - 20 sec high knees (moderate) - 20 sec rest - 20 sec butt kicks (moderate) - 20 sec rest Repeat for 5–10 minutes. 🔥 OPTION C: ADVANCED (Threshold Intervals) — 30–40 minutes Ideal for experienced, conditioned guys or your high-performers. Block 1 — Gradual Ramp (5 min) Start with light jog → end near tempo pace. Block 2 — Threshold Work (20 min) Repeat 4 rounds: - 2 min hard effort (not sprinting but challenging) - 1 min moderate - 1 min easy

Day 1 is where momentum begins. Don’t aim for perfect — aim for present. You showed up today, and that already separates you from the version of you that wanted to quit. Let’s chase growth, not excuses. NO QUIT 1️⃣ WARM-UP (5 minutes) — All Levels Perform each move for 45 seconds with 15 seconds transition. - Arm circles (big range forward/backward) - March in place → light jog in place (choose level) - Hip openers - Bodyweight good-mornings - Plank walkouts (slow and controlled) Purpose: Elevate heart rate, prime hips/shoulders, activate core. 2️⃣ MAIN WORKOUT (22–30 minutes) Format: 4 circuits • 2 rounds each (Beginner 1 round per circuit if needed) Rest: 60 sec after each round, 90 sec between circuits. Each circuit blends upper, lower, core, and functional movement. 🔥 CIRCUIT 1 — FOUNDATIONAL STRENGTH (2 rounds — 6 minutes each) Beginner - Push-ups: 10 reps (knees OK) - Air squats: 15 reps - Dead bug: 10/side - Glute bridge: 15 reps Intermediate - Push-ups: 15–20 - Tempo squats (3 sec down, 1 sec up): 15 - Hollow hold: 20 sec - Single-leg glute bridge: 10/side Advanced - Decline or explosive push-ups: 12–15 - Jump squats: 12–15 - Hollow rocks: 20 reps - Single-leg hip thrust: 12/side 🔥 CIRCUIT 2 — FUNCTIONAL ATHLETIC MOVEMENT (2 rounds — 6 minutes each) Beginner - Reverse lunges: 10/leg - Bear crawl hold: 20 sec - Step-outs (lateral): 20 reps - Plank: 20 sec Intermediate - Walking lunges: 12/leg - Bear crawl: 20 yards or 20 sec - Lateral skaters (light hop): 12/side - Plank reach: 10/side Advanced - Plyometric lunges: 10/leg - Bear crawl (fast): 30–40 yards - Lateral power skaters: 15/side - Plank walk (up/down plank): 12 reps 🔥 CIRCUIT 3 — CORE & CONTROL (2 rounds — 5–6 minutes each) Beginner - Sit-ups or crunches: 15 - Side plank: 15 sec/side - Bird dogs: 10/side Intermediate - V-ups: 12–15 - Side plank: 25 sec/side - Bird dogs (tempo hold): 12/side