Q Guidelines

  • For your VQ (Virgin Q) reach out in advance to an experienced Q and enlist his help and support in both the planning and execution; they are happy to help and support
  • Plan for extra exercises to fill time if needed (you can always end with popcorn Mary)
  • No one’s VQ is perfect; flubbing parts of a VQ is normal and accepted, being too scared or lazy to ever attempt a VQ is not.
  • Need ideas? Check out the exicon here for individual exercises. Check out the previous backblasts here for past Q’s beatdowns.
  • Don’t talk, work: If part of your workout takes longer than 1 minute to explain, it’s too complicated. PAX don’t come to listen to a 5 minute explanation, they come to work. The PAX can only hold about 2-3 exercises and rep counts in their mind, so don’t explain the next 15 exercises at the start because no one will remember. Get to work.
  • Practice counting cadence before your VQ – it is harder than expected (video below)
  • You are not responsible for the Pre-Blast. The Site-Q will send that out. 
  1. Arrive early
  2. Wear a watch or carry cell phone at all times
  3. Give PAX a 5 minute warning and then a 1 minute warning
  4. Start on time
  5. Welcome FNGs and announce the following
    1. Mission
      • “The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”
    2. 5 Core Principles
      • Always Free
      • Open to all men
      • Held outdoors rain or shine
      • Peer led in a rotating fashion
      • Ends in a Circle of Trust
    3. Credo
      • “Leave no man behind, but leave no man where you find him.”
    4. Disclaimer
      • “I’m not a professional. Please modify any exercise as necessary.
  6. Finish on time
  • Command presence and confidence – give clear instructions in an authoritative voice. You are the leader.
  • Enthusiasm is crucial
  • Make it hard, but remember to watch the 6 – leave no man behind
  • Encourage the PAX. You are the leader.
  • You can use a 10 count to let the PAX catch their breath or give a rest between exercises. It is to be counted backwards from 10 – make the PAX do things right.
  1. Count O Rama
  2. Name O Rama (Birth Name, Age, F3 Name)
  3. FNG Naming Ceremony (if necessary)
  4. 1st, 2nd & 3rd F disclaimer
    1. “Faith is simply the belief in something outside of yourself. F3 is not a religious organization nor affiliated with any religion. The Q is free to lead the COT with whatever whatever fits their personal belief – prayer, inspirational quote, prayer requests, etc. Steer clear of controversial statements and social issues that can ostracize/exclude FNGs and other PAX“
  5. Announcements
  6. BOM (Ball of Men)
  • Make sure to collect contact info from any FNGs if they weren’t invited by someone else. Get FNGs invited to Slack and plugged in.
  • Post a Backblast to Slack within a few hours (How to)
    • You will be Slacked the group photo shortly after the beatdown to include in your backblast.
  • Think of ways to improve for your next Q, gather feedback, hold yourself accountable