Backblast: December 1st, 2025
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Big Spoon
Coconut
Doubtfire
Meatloaf
Rumor
Workout: Rock The Tappies
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In Cadence
SSH (2 is 1): 14
Pretzels: 14
Windmills: 14
The “Thang”:
This was more of an an impromptu beatdown. Carmen Sandiego originally had the Q, but illness forced him out last minute. This was an ode to the namesake of the beatdown that he had originally planned: Tap The Rockies. I figured I’d invert the name and craft a beatdown around it. Limitations can do wonders for creativity, you know…
So Rock The Tappies was born. A beatdown based entirely on exercises that involve tapping something during the motion: either a body part, a block, or the ground. This was a 7-rung additive ladder with a descending buy-in each round. The buy-in was a number of lateral suicides over a 5 yard distance, where you touch the ground at both end lines. One tap was equal to one rep. Perform the buy-in MOT reps, perform the rung 1 exercise reps…round 1 complete. Reduce the buy-in, perform all previous rounds exercises/reps followed by the current round’s new exercise/reps. Repeato until complete or time. Exercises and rep counts were as follows:
Round Buy-In MOT Reps Exercise Reps
1 70 Angle Grinder 10
2 60 Penguin Tap (4 is 1) 20
3 50 Squat On Block 30
4 40 Plank-Jack Shoulder Tap (2 is 1) 40
5 30 Block Toe Tap (4 is 1) 50
6 20 Crab Jack (2 is 1) 60
7 10 American Hammer 70
Angle grinders, penguin taps, and crab jacks tapped hand to foot, squat on blocks tapped hands to block, plank-jack shoulder taps tapped hand to shoulder, block toe taps tapped foot to block, American hammers and lateral suicides tapped hands to ground.
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Rumor
LDP3
Ball of Man
Spreadsheets from the Gloom: 10F and icy. The first beatdown I’ve seen at The Foundry that didn’t use the grass or the track at all. And not gonna lie, I was pretty pleased with this creation, especially on such short notice. Theme slapped (or tapped, I suppose), we stayed warm, and this beatdown was tough. The lateral suicide buy-in was absolutely brutal…my legs were still feeling it 3 days later. I really like this MOT for future beatdowns as it’s very versatile without requiring a whole lot of space. But if I’m giving credit where credit is due…this MOT was Stark’s Crazy 8’s inspired.
Overall I wouldn’t change much. The 7th round was put in place just in case Coconut was feeling particularly beastly, but there’s definitely not enough time for it in a typical 45 minute beatdown. Coco got half way through the crab jacks in round 6 before time was called and I was close behind. Big Spoon probably would have been right there too had he not lost 10 minutes to the gas station toilet. Exercise choices, locations, and reps were spot on for the theme, but could easily be swapped for others if it was run again with no theme.
Playlist was a bit of a smorgasbord of genres tied together with the theme. Give them a listen and you’ll figure it out.
“Crazy Train” – Ozzy Osbourne
“Drifting” – Andy McKee
“Dirty Deeds Done Dirt Cheap” – ACDC
“Don’t Forget Me” – Red Hot Chili Peppers Live
“Get The Funk Out” – Extreme
“Beat It” – Michael Jackson
“Reapers” – Muse
“Aerodynamic” – Daft Punk
I hate that it was Carmen being under the weather that lead to this creation, but I was honored to lead in his absence. Hopefully my ode to his “Tap The Rockies” beatdown did his justice.