HOW TO "Q" A WORKOUT

PREPARATION

MAKE IT YOUR OWN

There is no “perfect” F3 workout. Everyone’s structure and theme is unique to them. In fact, it’s one of the best things about F3.

As Pax incorporate a variety of movements (e.g. circuits, partner work, stations, AMRAPs, etc) it creates muscle confusion and helps reduce monotony.

Ready to Q? Don’t forget to sign up.

IT IS NOT ABOTIMING

Start on time. End on time.

It is always a good idea to have a little extra planned for the workout. Better to have 55 minutes of stuff for a 45-minute workout than to be at the 30-minute mark and out of ideas.

NEVER LEAVE A MAN BEHIND

This is a bedrock principles of F3. We start together and finish together.

Traditionally, a bootcamp uses the “String of Pearls” structure. You move the PAX a short distance, then circle back up, which allows the back of the PAX to catch up. If you incorporate a 1 mile run into the workout, with no stops, you are apt to leave someone behind, and we NEVER do that.

TIPS FOR YOUR VQ

  • Ask an experienced Q to co-Q with you.
  • Wear a watch.
  • Don’t worry about perfection—just lead with energy.
  • Remember: If you can’t do it, you can’t Q it.
 

EXECUTION

LEAD WITH PURPOSE

You already planned your Workout, now it’s time to do it.

 

Show up EARLY

  • Make sure the AO is what you expected

  • Plant the F3 flag

 

Call out a ONE-MINUTE warning:

  • It provides a needed warning

  • It gets everyone’s mind right

 

Use your COMMAND Voice:

  • Comes from the gut; project your voice to the back

  • Demonstrate proper cadence

 

You MUST use good form:

  • If you use lousy form, so will the Pax

  • Lead by example

 
Push EVERY man to give 100% Effort:
  • Encourage, don’t discourage
  • Praise individuals, critique en masse

DISCLAIMER

Every workout must begin with this Disclaimer. It’s more than a formality—it provides legal protection and sets the tone for the session. Keep it simple, but always include these points in your own words:

  • I am not a professional
  • I do not know your fitness levels or
    any injuries you may have
  • You are participating at your own risk
    Know your limits and do the best you can—modify as necessary

5 CORE PRINCIPLES

F3 IS ALWAYS:

FREE

OPEN TO ALL MEN

HELD OUTDOORS

PEER LED

ENDS IN COT

Optional: The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

PAY ATTENTION

Read the room. If some of the PAX are not keeping up with you, then slow down!

If people exhibit confusion over a called exercise, DEMONSTRATE:

  • KEEP IT SIMPLE and there will be no issues (for you or the PAX)

  • Don’t be afraid to alter your workout if it isn’t working for the PAX

 

Get some HELP if needed:

  • Assign a Point man, who will usually be out front

  • Assign a Sweeper, to keep eyes on the 6

COMPLETION

CIRCLE OF TRUST (COT)

Every F3 workout ends with a COT. It is part of what makes F3. As the Q you are responsible for leading it.

  • No one sits outside the COT

  • Count-o-Rama (count off, go around the circle, one at a time)

    • You are responsible for getting the Count

    • You are responsible for communicating the Count

  • Name-o-Rama (go around circle again, one at a time)

    • We call out, “Name, Age, F3 Nickname”

    • (FNGs call out, “Name, Age, ‘FNG’ “)

    • Every Man calls out his nickname, and the PAX repeat it

    • PAX calls “Respect” for those Over 50 & “Respect-Respect” for those over 60!

    • You are responsible for recording or remembering names for the Backblast (recap)

  • FNGS

    • Every FNG gets a Nickname at the close of Name-o-Rama

    • You are responsible for recording/remembering the nickname, and have final say on the name

    • Remember to invite FNGs to Slack

  • COT

    • Open it up to the PAX for prayer requests, announcements, praise, etc.

    • Closeout with whatever fits your personal belief – prayer, ball of man (BOM), inspirational quote, etc.

  • Backblast

    • You are responsible for writing the Backblast

    • The standard is that the Backblast is posted within 24 hours

  • Boyband

    • Who doesn’t love a selfie?

SAMPLE BEATDOWN

INTRO

  • 5 Core Principles
  • Disclaimer
  • Safety check (cell phone, AED, CPR)
  • Count-o-rama

WARM-O-RAMA

  • SSH x20 IC
  • Imperial Walkers x12 IC
  • Tappy Taps x12 IC
  • Low Slow Squats x12 IC
  • Burpees x10 OYO

THE THANG

Mosey to the field

Pt. 1: Partner work

  • 100 Merkins (P1 does 10 while P2 holds plank; switch)
  • 100 LBCs (P1 does 10 while P2 holds 6 inches; switch)
  • 100 Squats (P1 does 10 while P2 holds air chair; switch)

     

Pt. 2: 7 of diamonds

Performed on a ball field or any square space

  • Rd 1: 7 burpees at each base, plank for 6
  • Rd 2: 14 merkins at each base, plank for 6
  • Rd 3: 21 flutter kicks
  • Rd 4: 28 squats

Have extra time?

  • Rd 5: 21 flutter kicks
  • Rd 6: 14 merkins
  • Rd 7: 7 burpees

Mosey to the flag

MARY

  • Core exercises
  • Dealer’s choice; rotate around the circle

COT

  • Count-o-rama
  • Name-o-rama
  • Announcements
  • BOM
  • Boyband
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