Purpose
The purpose of this page is to assist the new Q in preparing for and leading his first workout.
Philosophy
Q – Pax Relationship: The unspoken social contract between the Pax and a Q: “We will follow until you give us a reason not to”. The Pax are very forgiving toward a new Q. Most have been through it and understand the anxiety.
Best Place to Start
Key Ideas for the Workout Q
We never leave a man behind, this is part of the F3 Credo. We start together and finish together. It is how we make a man feel included, and how we keep people coming back. To make sure that happens, the Q must pay attention to the PAX and modify the workout as needed. If you didn’t plan a workout that was friendly for all the PAX, don’t be afraid to adapt your workout. F3 can and should attract a variety of guys, and all of them deserve a workout that pushes them to give their all, without pushing them to the point they don’t feel like they can come back.
One specific note here: running can be problematic when used improperly. Long chunks of running (more than 150-200 yards at a time) can create too much separation. Many F3 workouts follow a string-of-pearls structure: move the PAX a little bit, circle up for pain, allowing slower PAX to catch up.
The rabbits also deserve to be pushed. In any exercise which is not counted in cadence, some will finish early. The Q should have extra credit planned (planking, return to pick up the 6, merkins, squats, etc.) and should communicate those expectations at the beginning of the segment.
Show up early and be energized!! Introduce yourself to FNGs and PAX you haven’t met. Greet your regulars. Give the PAX a 2 and 1 minute warning. Do the Disclaimer. Use a command voice throughout the workout. Learn how to count cadence, and practice ahead of time if it’s your first time. You may choose to appoint a “point man” to be in front, a “sweeper” to keep eyes on the six, and/or a couple guys to lead the mumble chatter and keep the spirits high. Model good form, and gently critique others form. Encourage and praise the PAX, push them to give it 100% and compete against themselves. Solicit and graciously take feedback on the Q.
There’s no perfect F3 workout. Your Q will and should reflect you, but doesn’t need to be “original.” Use the Exicon on f3nation.com/exercises and browse backblasts from F3ATL or other regions to get ideas. If you can’t do it, you shouldn’t Q it. The unspoken social contract between the Pax and a Q: “We will follow until you give us a reason not to.” Under-preparation and indecisiveness are two good reasons to lose confidence in a Q.
Plan what you want to do and write it down if you think you may forget. Have modifications planned to accommodate all PAX. Know what proper form for your exercises looks like. Run your ideas by someone who’s Q’d before for advice. It’s better to have too much on the Weinke than not enough, because it’s hard to improvise once you get tired. If you still run out of time, it’s ok to ask a vet to step in. Always wear a watch, you are responsible for starting and ending precisely on time.
The way we count cadence is a key part of the F3 experience. Every workout must end with a Circle of Trust (COT). This means count-o-rama, name-o-rama (hospital name, age, F3 name), announcements, prayer requests/praises, and either a prayer or words of wisdom/inspiration. The Q has the final decision for FNG nicknames. Nicknames are best when they are some combination of quick and dirty, mildly insulting, and/or obscurely referential, but if you wouldn’t introduce the guy to your grandmother with that name, don’t go there.
After the workout, post the backblast within 24 hours.