Deliverance: Dualing QiC

AO: City Limits

When: 04/10/2021


Number of Pax: 13

Pax Names: Alliance, Bronco, Footloose, Kipling, Kodak, Madoff, Rancid, RERUN, Scrooge, Tron,

Number of FNGS: 1

FNG Names: Troy Kock aka McConnell

QIC: RA and Linus

The BackBlast:


Cloudy/51/damp/WNW 6mph wind

Warm Up

  • Motivators (starting at 7)
  • Imperial Walkers (10reps/4ct)
  • Abe Vigodas (10F/4ct and 10B/4ct)

Warm Up Part 2

PAX lined up at northern end of parking lot to move to the football field. PAX directed to sprint to the right-side light poles, perform 2 burpees, sprint to the next light pole, perform 2 more burpees, blah, blah, blah…all the way until the trail head to the football field. Once there, all PAX to run to the football field.

Work Out Part 1

All PAX to line up on goal line of football field. While advancing to the opposite goal line, PAX did so by performing the following:

  • 10 Squats
  • 10 RA Lunges
  • 10 Broad Jumps
  • 10 Frank Martin’s

Once to the opposite end, turn around, and repeat until told to stop.

Work Out Part 2

All PAX lined up on goal line facing the side line. PAX were directed to move to a plank position and laterally “Plank walk/crawl” to the opposite goal line while performing two (2) Hand Release Push Ups every 10 yards. Once at the opposite end and still facing the same direction, return to the starting goal line performing the same action sequence.

Work Out Part 3

All PAX circled up while still remaining at the football field and performed the following:

  • 10 Heel Tap Crunches (on your own)
  • 20 Fast/Slow Flutter Kicks (in cadence)
  • 10 Fast/Slow American Hammers (in cadence)
  • 10 Supermans (on your own)
  • 10 Big Boy Sit Ups (on your own)

Two lines were formed behind Kodak and Footloose with all PAX transporting to initial location. Upon arrival, there was a 2-minute plank sequence.


Outside of naming of FNG–welcome Troy Kock aka McConnell–a reminder of Tuesday’s “Green Room” workout was offered by Rancid. Nothing further reported.


I summed up my weekend in that there were a number of events which occurred, and I was unaware of how frustrated I was at those events. Seemingly a breakneck segue, I communicated I had really been frustrated by one of my kids’ actions and behavior. I communicated I was aware of it, and that he was just being 6YO and doing normal 6YO and that I still had more energy towards him than warranted. I said that I put myself in a “time out,” and it dawned on me that I was still sad and really frustrated at some events with which I led. I told PAX that I went back to engage with my son with whom I had been frustrated, owned that I was more frustrated at some events which didn’t involve him, and we moved on from it. The point, however belabored, was that I was basically taking out any sadness or frustration on my kid, and that I’m good for that as well as my wife. I owe it to them and to myself to accurately identify the problem, and respond accordingly. I encouraged PAX to perhaps take a second when they are energized to see if the person with whom they are about to unleash some fury deserves to be the designated target so to speak.

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