Action Makes Motivation

Action Makes Motivation

QIC

Deliverance

AO

The Donut Shop

PAX

• Bergundy
• Deliverance
• Eliot Ness
• Little Finger
• Lord Of The Dance
• Padawan
• Phileas
• Sundance Kid
• Time Machine
• Webelos
• Puck

Workout

🍩 F3 Workout: “Action makes Motivation” + Playlist

AO: The Donut Shop (Parking Lot) – Pilgrim Church

Date: Wednesday 10/14/25 – 5:30 AM

Q: Deliverance

Theme: The original dozen — glazed, filled, and fried.

Warm-Up (10 min)

– Motivators from 6

    ⁃    Rossy

    ⁃    10 Daisy Pickers

– 10 Abe Vigodas

    ⁃    10 Seal Claps

    ⁃    10 Overheads

    ⁃    10 Moroccan Nightclubs

The Thang (30–36 min)

Set up 12 stations (“a dozen”) spaced in a big circle or oval around the parking lot.

Each station = 45 seconds work / 15 seconds rest.

PAX rotate clockwise; complete 3 full rounds of the dozen.

🍩 The Donut Dozen

Glazed Biceps – 12 Curls with coupon

Boston Cream Core – Flutter Kicks holding coupon above chest

Maple Bar Merkins – 12 Merkins, one hand on coupon (switch each round)

Old-Fashioned Overhead – 12 Overhead Presses

Long John Lunges – Lunge walk with coupon (6 each leg)

Cruller Crunches – 12 Coupon Sit-Ups

Powdered Pulls – Bent Over Rows

Bearclaw Crawls – Bear Crawl 10 yards, backpedal to start

Chocolate Dips – 12 Dips on coupon or curb

Apple Fritter Flips – Coupon Deadlift to Upright Row

Sprinkle Squats – Goblet Squats

Donut Tower – Tower of Power 2 Coupons

Donut Hole Dash – 30-yard sprint down the line, backpedal to start

💡 Twist:

Between each full dozen, mosey w coupon while the Q calls out donut trivia.

Wrong answer = 5 burpees for everyone. 🍩

Mary (as time allows)

– Old mans

🍩 COT: “Action Makes Motivation” didn’t read this all. Paper was wet. Eh.

The coupons we carry — they’re more than just blocks of concrete.

They’re a metaphor for change.

We talk a lot about motivation — waiting for it, chasing it, hoping it shows up.

But the truth is, motivation doesn’t create action — action creates motivation.

That’s the action-based model of dissonance: when you act differently, your brain starts to update your self-concept to match your behavior, which then motivates more of that behavior.

It’s not about wanting something — it’s about doing something.

You don’t get stronger by thinking about the coupon.

You get stronger by picking it up, by feeling the resistance and moving anyway.

Confidence isn’t built because you know it’ll work — it’s built after you’ve tried it and seen that it does.

That’s how we grow.

Every morning my body says, stay in bed.

But every time I pick up that coupon anyway, I remind myself who I am — and who I’m becoming.

The road doesn’t change — we do.

One lift, one action, one morning at a time.

🎧 F3 Donut Shop Playlist – “Feel Good & Fight Hard”

🔥 Warm-Up (Tracks 1–3)

Feel Good – Jaime Wyatt (3:50, Americana) → Easy groove for Daisy Pickers & Abe Vigodas

Southern Accents – Lucinda Williams (4:22, Singer/Songwriter) → Stretch and mosey tempo

First High – Nikki Lane (3:08, Country) → Energy build as coupons come out

💪 Main Grind (Tracks 4–10)

A Little Pain – Margo Price (2:56, Country) → Round 1 – Glazed & Confused

Hurt So Bad (feat. Shooter Jennings) – Jaime Wyatt (3:50, Singer/Songwriter) → Murder Bunny flow

Can’t Let Go – Lucinda Williams (3:29, Singer/Songwriter) → Core/cardio transitions

Make Something Outta Me – Jaime Wyatt (2:59, Singer/Songwriter) → Mid-set motivation

Don’t Let the Bastards Get You Down – Margo Price (2:52, Country) → Q anthem moment

Good Enough – Nikki Lane (5:22, Country) → Dig deep segment

He Still Listens to the Radio – Chloe Kimes (4:16, Country) → Round 3 – Baker’s Dozen

🏁 Finisher / Mary (Tracks 11–14)

Mammas Don’t Let Your Babies Grow Up to Be Cowboys – Miranda Lambert (3:37, Country) → Cool down and controlled breathing

Good Hearted Woman – Jessi Colter & Sunny Sweeney (3:47, Country) → Stretch + Plank trivia

Fist City – Lucinda Williams (2:20, Singer/Songwriter) → Bonus round energy

I Drink – Mary Gauthier (4:31, Rock) →