Time to Q

So, it’s time for you to Q 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”)

     • Call louder/backwards on the last rep

     • “Recover”

👀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 final say on the name and is responsible for for collecting Hospital Name, Email, and Contact Info from our F3 New Guy.

     • 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

If this is your VQ -- remember to keep things simple! Reach out to your PAX for pointers or to peak at your plans. We are here to help and sharpen each other’s iron.⚔️