Genesis 1minute CSC Beatdown

Posted on Posted in Backblasts
  • When: 07/18/16
  • QIC: Biiiiing
  • The PAX: Farah n Farah, Toxic, Jumanji, Barker, Hollywood,

Temp 73

Humidity 93% felt like 900000000000000000000%

6 pax showed up for the 1 minute CSC beatdown.

Started with a light mosey to the parking lot beside the basketball court. Warmed  up with 15 IC SSH and Don Quixote

The workout was 1 minute of exercise with 15 seconds of rest in-between each exercise. Each set was 1 cardio, 1 strength, and 1 core. Coupons were optional.

Set 1

The But Kis (modified to only one round)


LBC – round 2 optional WWI situp

Set 2


Side lunge

Hip thruster (Reverse Pickle Pounder)

Set 3

Jump squats

Merkin, Derkin, Irkin, – optional which one to do, on round 2 challenged to do the next harder (ex. merkin to derkin)


Set 4

Skater (see video example above)


V ups

Set 5

High knee run in place

Prisoner squats – round 2 Imperial Squat Walker

Makhtar N’Diayes

rinse and repeat all 5 rounds with a few slight changes.

No prayer requests this week. No updates to Jumanji’s job interview. Circled up, prayed and moseyed back to cars.

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