Intentional Accountability: Feb 15-21

Last week we published our first Accountability post.  It was really an experiment to see if folks would post their workouts.  Well, 26 comments later I think it’s safe to say there were some folks willing to share!

So, it looks like we’re going to stick with this with one tweak.  Last week I called the post “Accountability Monday” which was confusing and made it seem like it was only for workouts done on Monday.

As such… we’re now going to call these posts “Intentional Accountability” while also stating the date range.  So, this week we’ll track workouts done from Feb 15 – 21.  If you do any workouts, including “spiritual” workouts, all you have to do is come back to this article and tell us what you did by leaving a comment.

Need Help Getting Started?

Now, if you’re not sure how to get started with your workout feel free to check out what some of us did last week by reading the comments from last week’s post.

And, of course, you can also download our free Intentional Wellness eBook by completing the form below this article.  Inside the eBook we share a 40 day workout plan anyone can use.

Finally, please don’t feel as if your workouts aren’t worthy of sharing.  It wasn’t all that long ago that I struggled to knock out 10 push-ups.

New Comments Feature

Finally, we added a new “feature” to our comments.  Now, if you’d like, you can “subscribe” to get alerted when new comments are added to this post.  Just check the “notify” box as shown in the image below.  You can always unsubscribe if we start getting a few hundred comments!

Snip20160213_7This way… when Walter or Kevin post their workouts you’ll immediately know what they did!

Until next time… be holy, eat clean, and do more push-ups!

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22 thoughts on “Intentional Accountability: Feb 15-21

  1. Monday:

    Spiritual: Day 6 Exodus meditation and read chapter 24 of Matthew. BTW, the EWTN app is amazing. That’s what I am now using for my “iPhone Bible.” You can also pay $20 and have the bible narrated back to you when you’re driving, etc. It’s really well done too.

    Workout: AMRAP (As many rounds as possible) in 12 min:

    12 Shoulder Press
    10 Sit-ups
    8 Jumping Squats (

    Pretty sure I I did 11 rounds. I need to figure out a better way to count rounds!

  2. Great! Intentional Accountability!

    Thanks Ron, this little bit of accountability has helped me stay with it. I actually thought to myself this morning “OK If I don’t do a workout and post it, Ron, Mike and Walter will think I’m slacking”

    You guys may still think I’m slacking but sometimes my workout motto is “it’s better than zero”

    Monday morning
    15, 10 and 5 reps of
    25# DB thrusters
    bench dips
    in 3:26

    Spiritually – I wrote this down from my morning prayer time.
    “Unless you keep your eyes on Me, you cannot stand up under the strain of this daily warfare.”

    • If anyone thinks this 3:26 workout is slacking… I’d welcome them to give it a try! They’ll likely be on their knees begging for mercy. Keep it up my man! The motivation goes both ways… I, too, thought about this post this morning when I wanted to stay in bed a little longer! Irons sharpens iron brother!

  3. Guys, I just wanted to let you know that I love what you’re doing here. The spiritual and physical are linked together through so many elements of the Church, it only makes sense that they be linked here too. Plus, add in the elements of community and fraternity, and it’s a winning combination for spiritual and physical health.

    I didn’t keep good notes, but I brought my suspension trainer to work and knocked out a quick 10 minute workout after lunch today. Thanks for the motivation.


    • Thanks for the comment, and kind words, Jim! And your company looks cool! Definitely bookmarking it. Keep up the great work brother!

    • Awesome, Shane! Like I mentioned in the post… it wasn’t all that long ago that my workout consisted of 10 push-ups. And I struggled to do them all in good form. But, you know what? I didn’t quit and I kept after it and now, a few months later, I feel stronger than I’ve ever been in my life. So, keep going. Don’t stop. And use this accountability forum to keep you focused. I am now, officially, anxious to see what tomorrow (or today?) brings for Shane!

  4. Tuesday:

    Spiritual: Day 7 Exodus meditation and read, and really reflected on, chapter Chapter 26 of Matthew. I’ve read these words many times before… but, today, as I reflected on how to overcome all sin in my life I imagined myself falling asleep not once… not twice… but three times even though our Lord asked me to stay awake. I’m sick of falling asleep when my Lord wants me to be strong and aware of Him. Then I read today’s readings and Psalms 34:4-19. It was exactly what I needed to read. Check it out.

    Workout (joined this morning by my 13-year-old daughter and her yappy little dog!)

    3 Rounds for time:
    – 200m run
    – 9 Thrusters
    – 9 HR Push-ups

    We finished in 8:57. Yes, we finished at the same time… my daughter is a strong little gymnast and cheerleader so she can definitely hang with her Dad! And, man, that little dog can fly as well! 🙂

  5. EMOM for 10 minutes
    10 HR push ups
    10 Squats
    5 sit ups

    the last few rounds I was doing the last few push ups from my knees – it was tough! but I did it!

    “Stand firm, keep fighting, have patience”

  6. I was sick on Monday with a stomach virus so I got a lot of praying in but not much working out. Tuesday I did my Exodus reflection along with the Office of Readings and Scripture Reading (Matthew). I did a quick workout this evening after a long day in tac gear (I am training in Waco this week) of:

    4 rounds for time:
    400m run
    30 push ups
    20 squats
    10 burpees

    Thanks for keeping up with this, it is motivating to see everyone’s effort!

  7. It is motivating to see everyone’s efforts. I appreciate the accountability.

    AMRAP in 10 min
    10 overhead press 25# DB
    10 sit up
    8 jumping squats

    10 rounds and just finished the 11th round of overhead press and I was just getting ready to get into sit up position when the timer went off, so instead I got into “flat on back sucking wind position”

  8. I like this accountability thing!!
    Monday – warm up. Metcon: 800 m run, 50 pull ups, 50 sit ups, 50 kb swings, 800m run. Cash out was 4:00 of various ab work.
    Wednesday – warm up. 3.51 miles of jogging.

    • Man, Tabbatha, that is one heck of a workout! So glad you shared this! Can’t wait to follow your future workouts… and thanks for the Twitter like!

  9. Wednesday:

    Spiritual: Day 8 Exodus meditation… and then, as I settled in to read more of Matthew, my awesome little 2-year-old baby girl charged into my dark living room and yelled “Hi Daddy!” So, needless to say my morning spiritual work was cut short but I plan to do lunch on my knees in front our Lord for a Holy Hour so will catch back up then.

    I’m also taking an active rest day… plan to do some walking outside in order to catch some Vitamin D! It’s beautiful out today here in Texas.

    Thanks to everyone who is posting! It motivates me more than you know! God bless you all!

  10. With a kink in my neck / shoulder I decided to run this morning.
    2.2 miles in 19:36

    “The angels and the saints rejoice at the sight of men on earth who struggle, suffer, and labor for the love of Christ.”
    – St Raphael Arnaiz Baron

  11. Thursday:

    Spiritual: Day 9 Exodus meditation and read chapters 27 & 28 of Matthew… onto Mark tomorrow!


    4 Rounds for time:
    – 50 Jump Ropes
    – 15 KB Swings (35 lbs)
    – 15 HR Push-ups

    Time was 8:15. Man do I ever stink at jump roping… especially once I get tired!

    I then did 4 unassisted pull-ups and had my daughter (my new workout partner it seems) help me do a few more. I told Mike my goal is to be able to do 100 kipping pull-ups one year from now. I have a long ways to go… but I know I can do it if I keep at it!

  12. Friday:

    Spiritual: Day 10 Exodus meditation and read Mark chapters 1&2… also read today’s Mass readings. My son is serving Mass for the first time today!


    AMRAP in 15 minutes
    – 200m run
    – 15 sit-ups
    – 15 squats

    I (and two of my daughters this morning) did 4.5 rounds.

    At the end I did 5 unassisted pull-ups. Getting better!

  13. Thursday evening at the gym:
    dead lift, bench press, decline bench press, overhead press, squats, lats pulls and lat pull down, and some jump rope.

    Friday morning: 20 min of yoga and stretching.

  14. Saturday:

    Spiritual: Exodus group meeting and day 11 meditation

    Workout (with Exodus brothers):

    3 rounds (21 reps, 15 reps, 9 reps)
    – HR push-ups
    – Sit-ups
    – Squats
    – Mountain Climbers

    I then did 10 pull-ups using the bands Mike brought!

  15. Sunday:

    Spiritual: Day 12 Exodus meditation & Mass

    Workout: Active rest day… I plan to do some walking later on today.

    Thanks to everyone that posted this week… check back in tomorrow for a new accountability thread!

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