Time to Q

So, it’s time for you to Q (lead) a workout…

We highly recommend these podcasts BEFORE leading your first workout (VQ). 

I. PLANNING YOUR WORKOUT

There is no “perfect” / standard F3 workout. But consider the following:

❌ It’s not about YOU. The Workout is about the men (PAX), and everything a Q does during the workout should be with his PAX in mind. That means know your fellow HIMs and plan a workout that can challenge EVERYONE.

🤔 PLAN your Workout. Write it down. Use a Weinke.

🤕 If you can’t DO IT, don’t Q IT. No clipboard coaching allowed.

💊 Better to plan too MUCH than not ENOUGH. Easier to cut 10 mins than add it.

⌚ Always wear a WATCH. Be mindful your PAX may have somewhere to be. 

🆘 NEVER Leave a Man Behind. We start together and finish together. 

🦺 SAFETY Best Practices: Head count. Have a phone for emergencies. Know the AO's address. Which PAX has medical training / AEDs (Automated External Defibrillators) near the AO.

II. WORKOUT STRUCTURE

Different workouts reduce monotony and challenge the PAX. We purposely rotate the Q and play to our own strengths. But every F3 workout should include:

🌄 Show up EARLY and ENERGIZED. 

📋 Disclaimer: “I am not a professional” + “Know your limits and modify as necessary.”

💦 The Thang. You planned it; now do it. 

     🔢 How to Call an Exercise:

1. • • “The Next Exercise is _________”

     • “Starting Position … Move”

     • “In Cadence” or "OYO" (on your own)

     • “Exercise”

     • Counting in cadence: There are different forms, but most common is “1, 2, 3” then PAX calls rep (in place of “4”)

     • Adjust the pitch or call out louder on the last rep to let the PAX know to stop

     • Call out “Recover” for PAX to get back on their feet if in a plank or on ground

     👀 Pay Attention to the PAX. If PAX are not keeping up with you, slow down! If people exhibit confusion over a called exercise, then be prepared to demonstrate.

⭕ Circle of Trust (COT). As the Q you are responsible for leading the COT:

1. • • Immediate Acceptance of FNGs is paramount.

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

     • Name-o-Rama (go around circle again, one at a time) for “Name, Age, Nickname” (FNGs call out, “Name, Age, ‘FNG’ “); share “Respect” for those Over 50, and an additional “Respect” for each decade after.

     • FNG -- Every FNG gets an F3 name; Q has the final say on the name and is responsible for collecting Hospital Name, Email, and Contact Info.

     • Backblast -- You are responsible for writing the Backblasts

🔍 EXAMPLE WORKOUT. Check out the #1st-f channels on slack to review previous workouts. Borrow and blend as necessary.

III. FINAL NOTES

It's best to keep things simple! Reach out to your fellow PAX for pointers or to share your plan. We are here to help sharpen each other as iron sharpens iron. ⚔️