Candle Light Beat Down

QIC: Dillio
PAX POSTED: Dillio, No Ski, Notorious NYC, Bartman, Down Under, Sparky, Hakka, Wass in

Start with disclaimer


  • Side Straddle Hop
  • Runner Stretch Left / Right
  • Air Press
  • Baby Arm Circle
  • Take a lap Mosey

“Legs feed the wolf” Herb Brooks

  • 25 Feet Walking Lunges
  • 25 Feet Walking Lunges with a Twist
  • 15 Pulse Squats
  • Rinse and repeat


  • 25 Feet Bear Crawl
  • 25 Feet Crab Walk
  • 20 Crab Cakes
  • Rinse and Repeat


  • 25 Feet Frog Hop
  • 25 Feet Duck Walk
  • 7 X 1 Leg Squats per leg
  • Rinse and repeat

Game Time!

Team Bill vs Team Jesse James

Team 1 runs while team 2 does as many reps as possible

  • Merkins
  • Squats
  • LBC
  • Imperial Walkers
  • Burpees

Total it all up and Billy may have taken the victory, but we are all winners and in pain!

1 minute left for a good old plank

Count off…

Say our thanks… Give us all the strength to be the best humans we can be.  In the words of Bill and Ted, “Be excellent to each other.”


By |2017-11-09T17:19:50+00:00November 9th, 2017|Back Blasts|0 Comments

About the Author:

I live in beautiful Long Lake Ranch. I am a coin trader by day at The Phoenix Gold Corp and I run my own business at night called The Chill Dill. I have an amazing wife and a baby girl that is my everything. I do F3 to better myself and try and live a healthy and long life for myself as well as my family.

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