Time to Q!

You’ve been showing up. You’ve put in the work. Now it’s your turn to lead your first workout (your VQ).
Don’t worry—we’ve got you covered.

Podcasts

These are highly recommended for every PAX before they lead their first workout (VQ).

Videos

The following videos were put out by F3 Nation to help assist PAX when leading a workout.

Q-101

This outline is to provide guidance on leading your Q. Q-101 is designed to teach all PAX the proper way to lead an F3 workout. Q-101 is intended to provide the PAX with an example of a proper workout, including Disclaimer, Structure of the Workout, Position Assignments (Point man, Sweeper, Mumble Chatter, etc.), How to Count, COT (Name-o-Rama) and Ball of Man.

The First-F Perspective: "Fitness"

The First F in F3 stands for Fitness. It is the workout that we suffer through together in the Gloom. Traditionally, the First F is the bootcamp, and that is the focus of this Q-101.

Planning Your Workout

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 in order to provide a better experience for the PAX.

1. It’s not about you. The Workout is not about the Q, it is about the PAX. Know your PAX and consider their needs.

2. Plan your Workout. Plan the workout. Write it down. Think about past workouts. What worked? What didn’t? If it is your VQ, run your ideas past someone who has Q’ed before. The more preparation you put in, the better experience it will be for the PAX, and for you as the Q..

3. If you can’t do it, you can’t Q it. We do not “clipboard” in F3. You need to be willing and able to do anything you call for the PAX to do. If you can't do 20 Merkins, with proper form, in cadence, then plan fewer reps or call OYO vs. In Cadence. Know your limitations and plan accordingly.

4. Better too much than not enough. It's always better to have too much planned for the workout than not enough. It is difficult to come up with new ideas on the fly, so plan more than you need so you don't run out.

5. Wear a watch. Our workouts begin on time and end on time, so the Q needs to be aware of the time. Wear a watch, carry a phone, or ask a PAX with a watch to be the timekeeper.

6. 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 have to keep this in mind when you are planning the workout. If needed, you can use the “String of Pearls” structure. You move the PAX a short distance, then circle back up for an exercise, which allows the back of the PAX to catch up. If you plan a 1 mile run with no stops, you are apt to leave someone behind, and we NEVER do that.

7. Safety Best Practices. Count-o-Rama before the Workout – get a head count before getting started and confirm throughout the workout to make sure you have everyone accounted for throughout. Additionally, the Q should always:

   • Carry a cell phone, or make sure someone else has theirs, in case of emergencies;

   • Know the physical address of the AO, and be able to direct emergency vehicles to all workout location spots;

   • Know who in the PAX has medical training, and point them out to the entire PAX; and

   • Advise the PAX if any AEDs (Automated External Defibrillators) are available near the AO, and where they are located.

Workout Structure

Every F3 workout will be different. That is one of the beauties of 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 PAX step up to lead, as we play to our own strengths. 

Below is a structure that should be followed in F3 workouts.

1. Show up early and energized. Leadership starts with showing up prepared and ready to work:

   • Get there early and make sure the AO is what you expected

   • The PAX will follow your energy

   • Welcome the men (especially any FNGs) and allow your presence to establish your command

2. Disclaimer. Every workout must start with the Disclaimer. This is more than a formality. F3 has standards to uphold, and the Disclaimer is one of them. It helps set the tone of the workout from the very beginning. The Disclaimer does not have to be elaborate, but it needs to include the following:

   • “I am not a professional. You are participating at your own risk. Know your limits and do the best you can—modify as needed."

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

   • Give a one-minute warning before the workout starts.

   • Use your command voice. It comes from the gut and projects your voice to all PAX. It signals confidence and inspires confidence in you. It also sets the energy of the PAX.

   • Have good form. The PAX will be looking to you and taking their lead from you.

   • Encourage the men to push themselves.

   • Get some help:

     1. Assign a Point man, who will usually be out front

     2. Assign a Sweeper, to keep eyes on the 6

4. Calling an Exercise. In order to get the PAX to perform an exercise, we follow a pattern in F3 to create clarity and confidence in the PAX.

   • “The Next Exercise is _________”

   • “Starting Position … Move”

   • “In Cadence” or "On my _________"

   • "Ready"

   • “Exercise”

5. Counting an Exercise. There are different kinds of cadence, though the Four-Count Cadence is the most common type, signaled by the call "In Cadence."

   • The Q counts “1, 2, 3” then PAX call the rep (in place of “4”).

   • Your body movement matches the count.

   • Change your voice inflection on the last rep. This signals to the PAX that we are ending.

   • Call "Recover" at the end of the exercise to let PAX know we are finished.

   • Other types of cadence:

     1. "OYO" (On Your Own)—PAX will complete the exercise at their own pace.

     2. "On My Up" or "On My Down"

6. Pay Attention to the PAX. Look for signs of confusion, disengagement, or fatigue.

   • Engage the PAX, looking at them and speaking directly to them

   • Speak with clarity and confidence

   • Demonstrate exercises when needed

   • Don’t be afraid to alter your workout if it isn’t working. You know the plan, and you are in charge, so modify as needed.

7. Circle of Trust (COT) and Ball of Man (BOM). Every F3 workout ends with a COT and BOM. It is part of what makes F3. As the Q you are responsible for leading the COT:

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

   • Name-o-Rama—call out, “Name, Age, Nickname”

     1. FNGs call out, “Name, Age, ‘FNG’"

     2. PAX call “Respect” for those Over 50, and an additional “Respect” for each decade after. It can get dizzying when you get PAX out in their 70s+, but they've earned it!

     3. You are responsible for recording names for your Backblast, so write them down or take a video if needed

     4. FNGs

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

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

        • You are responsible for recording Hospital Name, Email, and Contact Info on our F3 New Guy

8. Backblast

   • You are responsible for posting the Backblast in Slack. Try to do so within 24 hours so the information is fresh.

   • Go to the Slack channel for the AO where you led and type "/backblast" to pull up the form.

Exercises

The F3 Exicon is your source for an endless amount of exercises. Below are some guidelines for planning the number of exercises to include:

• Plan between 600-1000 exercises for a 45-minute workout. Harder exercises or those with more movements will take longer and allow fewer total count. For example:

  • 1000 Two-count exercises like Squats, Merkins, LBCs, and Side Straddle Hops

  • 600 Four-count exercises like Burpees or exercises called in-cadence.

• Adding movements between locations (Mosey, Bear Crawl, etc.) will reduce the total time for exercises.

Final Notes

Remember to keep it simple! Always feel free to reach out to your fellow PAX for pointers, or if you want someone to review your plans. We are here to support each other. Have fun, and SYITG!