HOW TO "Q" A WORKOUT

PREPARATION

PLANNING YOUR WORKOUT

The purpose of this outline is to provide guidance on leading your Q. Q101 is designed to teach all PAX the proper way to lead an F3 workout. Q101 is intended to provide the PAX with an example of a proper workout, including Disclaimer, Structure of the Workout, How to Count and COT.

There is no “perfect” F3 workout. Everyone’s structure will be different, or at least somewhat different, but there are some important points that need to be considered and observed to provide a better experience for the PAX.

Write it down. Reflect on past workouts—what worked, what didn’t. If it’s your VQ, run ideas by an experienced Q. The more prepared, the better.

IT IS NOT ABOTIMING

As the Q you must be able to keep up with the time. We have a set schedule for each bootcamp, and it is not fair – nor respectful – to the PAX to start late or go too far past the scheduled end time (6:10am). If you do not have access to a watch, locate a member of the PAX that has a watch and put him on timekeeper duty.

It is always a better idea to have too much planned for the workout than not enough. When you are tired, especially if this is one of your first Q’s, it is difficult to produce new ideas. Better to have 55 minutes of stuff for a 45-minute workout, then to be at the 30-minute mark and out of ideas.

IT IS NOT ABOIT IS NOT ABOUT YOU

The Workout is not about the Q, it is about the PAX, and everything a Q does during the workout should be with the PAX in mind. What does that mean? It means you should try to avoid starting off the workout with a hundred-yard dash from a dead start, or 25 burpees as fast as you can. Are we telling you that you cannot do that? No. It is your workout, and you are the Q, but if you are thinking about the PAX, you would not want to do that.

We do not “clipboard” in F3. You, as the Q, will need to be able and willing to do anything you call for the PAX to do. That does not mean you have to be “first,” although you should lead from the front, but if you cannot do 20 Merkins, with proper form, in cadence, then you cannot call it and ask the PAX to do it. So, plan your workout accordingly. Know your limitations.

NEVER LEAVE A MAN BEHIND

This is one of the bedrock principles of F3. We start together and finish together. It is how we make a man feel included, and how we keep people coming back. You must keep this in mind when you are planning the workout. 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 design a 1 mile run into the workout, with no stops, you are apt to leave someone behind, and we NEVER do that.

EXECUTION

STRUCTURE

Every F3 workout will be different. That is one of the great things about F3. From a fitness standpoint the muscle confusion that results from differing workouts is part of the benefit to the PAX. Different workouts also help reduce the monotony that sets in with other workout routines. We purposely have members of the PAX step up to lead, as we play to our own strengths ; however, the following represents a certain structure that should be followed in every F3 workout.

BRING THE ENERGY

Leadership starts with showing up, and good leadership starts with showing up prepared and ready to go to work : Get there early and make sure the AO is what you expected, plant the F3 flag. If you are energetic, it will energize the PAX. Set the tone ; welcome guys (especially FNGs) and allow your presence to establish you are in command.

 

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.

LEAD WITH PURPOSE

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

 

Call out a ONE-MINUTE warning:

  • It provides a needed warning

  • It allows you to establish command

  • It gets everyone’s mind right

 

Use your COMMAND Voice:

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

  • Weak voice signals weakness

  • Slow, soft, tired voice hurts morale

 

You MUST use good form:

  • The Pax will be looking to you and taking their lead from you

  • If you use lousy form, so will they

  • If you do not pay attention to details, neither will they

  • Lead by example

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

PAY ATTENTION

As the Q you should constantly be engaging the PAX through your presence and your attention. Look at the PAX. Look for signs of confusion, or utter fatigue. If some of the PAX are not keeping up with you, then slow down!

 

If people exhibit confusion over a called exercise, then be prepared to DEMONSTRATE:

  • Engage the PAX

  • LOOK at the PAX

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

  • Demonstrate when needed

  • 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

  • Immediate Acceptance of FNGs is paramount

  • 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 nickname, and have final say on the name

  • COT

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

    • Closeout with whatever fits your personal belief – prayer, pledge of allegiance, inspirational quote, etc.

  • Backblast

    • You are responsible for writing the Backblasts (if you have no access, ask a fellow PAX to help cover)

    • Backblasts are important; you owe it to the PAX!

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

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