Name Your Fears at the Donut Shop
QIC
Deliverance
AO
The Donut Shop
PAX
- Deliverance
- Dos
- Lord Of The Dance
- Padawan
- Phileas
- Time Machine
- Smokey
Workout
F3 The Donut Shop – 11/05/25
Location: Pilgrim Church
Duration: 45 Minutes
Workout Type: Coupon Workout – Tabata Style (45 sec on / 15 sec rest)
Format: 4 Stations × 4 Exercises (1 Arm, 1 Core, 1 Leg, 1 Flux)
Transition: Murder Bunny 10 yds out + 10 yds back between stations
Warm-Up (7 min, In Cadence)
• Side Straddle Hops × 20
• Abe Vigodas × 10 each way
• Hillbilly Walkers × 15
• IT Band Stretch
• 10 Merkins / 10 Squats / 10 Big Boy Sit-ups
Main Event: Donut Shop Four-Pack
Tabata format: 45 sec on / 15 sec rest. Cycle through all 4 moves, then Murder Bunny 10 yds out + back before rotating to the next station.
Station 1
• Archer Merkins (Arms) – One hand on coupon, one off, switch halfway.
• Coupon Sit-Ups (Core) – Hold coupon to chest or extended.
• Coupon Front Squats (Legs) – Block racked at chest, full depth.
• Block Jump Overs (Flux) – Lateral jump over coupon.
Murder Bunny 10 yds out + 10 yds back.
Station 2
• Tower of Power (Arms/Core) – Two coupons side by side. Perform a merkin on each “hole,” walking hands up and down, switching sides.
• Man Makers (Core) – Plank position, drag coupon side-to-side under body (optional merkin between pulls).
• Coupon Lunges (Legs) – Alternating legs, block at chest.
• Heavy Freddies (Flux) – Freddie Mercuries while holding a coupon, rock, or ram extended above chest.
Murder Bunny 10 yds out + 10 yds back.
Station 3
• Overhead Press (Arms) – Drive block straight up, full extension.
• Coupon Toe Touches (Core) – Feet up, coupon toward toes.
• Coupon Kettlebell Swings (Legs) – Hip hinge power movement.
• Blockees (Flux) – Burpee + overhead coupon press.
Murder Bunny 10 yds out + 10 yds back.
Station 4
• Bent-Over Rows (Arms) – Flat back, pull block to chest.
• Flutter Kicks (Coupon Overhead) (Core) – Block above chest, engage abs.
• Coupon Step-Ups or Bulgarian Split Squats (Legs) – One foot elevated.
• Amish Wobble (Flux) – A Lt. Dan with a coupon. Perform 1 squat + 2 lunges (1 each leg), 2 squats + 4 lunges, ascending to 10 if possible.
Murder Bunny 10 yds out + 10 yds back.
Finisher – Murder Blockee Mayhem
50 Yards of Murder Blockees: Perform a Murder Bunny as usual, but when you land the hop, immediately throw your legs back into the down position of a Blockee. Complete the Blockee movement up — raising the coupon overhead — then continue the Murder Bunny forward. Repeat for 50 yards (or as much distance/time allows).
Round of Mary (5 min)
• Curls / chest press
• American Hammers
• Pickle pushers
Circle of Trust – Underneath the Conflict
90% of conflict isn’t actually about the issue.
It’s about the unspoken fear underneath:
“I’m afraid of being controlled.”
“I’m afraid of losing you.”
“I’m afraid I’m not enough.”
Acknowledging the fear out loud often changes everything. When I had someone yelling at me every day, I had to learn it wasn’t really about me — it was their projection of fear. Naming that fear out loud changes everything. Saying it out loud takes away its power.
Playlist – Donut Shop Classic Rock (55 min)
• You Shook Me All Night Long — AC/DC (3:30)
• Werewolves of London — Warren Zevon (3:29)
• Surrender — Cheap Trick (4:16)
• Should I Stay or Should I Go — The Clash (3:09)
• Sharp Dressed Man — ZZ Top (4:13)
• Pinball Wizard — The Who (3:02)
• Listen to Her Heart — Tom Petty & The Heartbreakers (3:05)
• Jealous Again — The Black Crowes (4:36)
• Houses of the Holy — Led Zeppelin (4:05)
• Hard to Handle — The Black Crowes (3:08)
• Crazy Train — Ozzy Osbourne (4:53)
• American Girl — Tom Petty & The Heartbreakers (3:33)
• All Along the Watchtower — The Jimi Hendrix Experience (4:01)
• Against the Wind — Bob Seger & The Silver Bullet Band (5:34)
