Tips for Qs

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PURPOSE

The purpose of this document is to assist the new Q in preparing for and leading his first workout (this was stol…borrowed from F3TheFort with some minor edits)

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.

PREPARATION

Considerations for the first few Qs:

Launch a quick grenade over the website (ask your Site Q or CI for credentials), let local Pax know that this is your VQ, most F3 vets enjoy being part of a VQ Pax.
Simplicity/Complexity and Originality
Keep the Weinke (the workout set you write down or put in your watch/phone) simple. The fewer moving parts the better. Many first-time Q Weinke’s are too complicated.
Keep it familiar. New exercises or sets that require more than the briefest of explanations usually lead to confusion.

Don’t be shy about stealing a Weinke, or parts of a Weinke, from another more-experienced Q.

Go with strengths: “Don’t Q it if you can’t do it.”

Cadence Counting – PRACTICE THIS, OUT LOUD, BEFORE FIRST Q
Next exercise is [brief pause], the merkin.
The Pax then repeats the exercise called.
Speak loudly so all Pax can hear. You are in charge.
Start(ing) position [brief pause], Move.
Not “exercise” position. Start position.
The “Move” is to get the Pax to the position required to begin exercise. The “Move” is not a command to begin exercising.
In cadence [brief pause], Exercise.
In cadence simply means the Q counts the movements (1-2-3) and the Pax calls out the repetitions in unison (“One!”).
The Q counts should correspond to a distinct movement in the exercise. It is in rhythm. For example, for a merkin: “1” is the movement to the down position, “2” is the movement to the plank position, “3” is the movement back to the down position, the Pax call of “One!” is the move back to plank position.
The Q indicates the completion of an exercise by a higher inflection on his last repetition.
See Dredd’s excellent tutorial on the how and why of cadence counting:

http://f3nation.com/2012/02/22/f3-tv-how-to-count/

NOTE: When a Q does not lead an exercise in cadence that would normally be done that way, he is giving away his authority to lead the Pax. He is implicitly telling the Pax that he not able to count in cadence or is not willing to learn.

Weinke review with Site Q or experienced Q. Not required, but a good idea for a vet to check for potential issues.

Too long, too short: It takes a few times go get a good feel for how long your Weinke will take to execute. Be flexible if running too long and have a couple of stand-by ideas in mind in case you run long. Think through transitions from one set to another. Minimize dead time, standing around.

Tap a vet – if you need time to get unsmoked or burned through Weinke in 30 minutes, there’s no shame in asking a vet to lead Mary or the next section of the workout.

Disclaimer

FNG inquiry and Disclaimer – every workout should start with an FNG Inquiry and Disclaimer
Disclaimer:
Why: We want to disclaimer in front of Pax because having witnesses adds a layer of protection above asking if they’ve read it on the website.
What: Main points in your own words:
I am not a professional
This is self-policing: Stop or modify the exercises as required

Other Preperation

Take control—be the leader. Be assertive, don’t mumble. If something doesn’t work and you have to audible, acknowledge it and move on to the next exercise. Don’t apologize, just move on.

Observation – Do your best to keep an eye on the pax during the workout to see if you are losing people, either from it being too easy, too confusing, or too hard. During your first few Qs, it is hard enough just to make it through the workout. Your Site Q or another experienced Q should keep an eye on things and whisper in your ear if needed.

EXECUTION

CIRCLE OF PAIN (COP)

  • Give a detailed disclaimer. ask for a verbal AYE! As confirmation that PAX heard you. Emphasize that this is a you vs. you type of workout and to push themselves appropriately.
  • Only after the disclaimer has been given do you start the WO.
  • Exercises
    • Lead 5-6 exercises in order to warm up. This is to show how to do proper cadence and how to do it for different exercises. We want to do some common and key exercises to showcase how to do this properly. Below are example exercises:
      • Side Straddle Hops
      • Abe Vigodas
      • Grass Grabbers
      • Merkins (single count)
      • Copperhead Squats
      • Q Pick
    • *IMPORTANT: When leading exercises it is important to use consistent language when you set up the exercise. This is important for new PAX to learn and for when we have DR PAX in visiting. This is the expected method of communication for beginning an exercise:
      • The next exercise is (fill in the blank) –
      • Starting Position
      • Move
      • Count (In cadence, single count, etc.)
      • Exercise
        • *Be sure to keep this consistent and use with every exercise.

THE MAIN THANG

  • The main portion of the workout. Generally consists of longer sets. Below are examples of different sets and routines:
    • DORA 1,2,3
    • 11s or 7s
    • AMRAP/Partner AMRAP
    • Tabata
    • 3-man Weave
    • Pearls on a String (Station to station)
    • Mary
  • During your description of the workout, offer to give a demonstration, and also show what modifications can be made for the workout to help the PAX know what they can do to help make it more you vs. you if they need to.

CIRCLE OF TRUST (COT)

  • Count-o-rama
  • Name-o-rama (Respect, Child Please, etc.)
  • The 6 – Let the sixth member of the PAX tell everyone how they got their F3 name.
  •  Announcements
  •  Intentions
  • Ball o Man and closing remarks (Prayer, words of affirmation, encouragement, etc.)

FOLLOW UP

Twitter counts – check with Site Q on whether he or the Q will tweet the count. Remember to use workout tag (i.e., #theincubator also include @F3_Louisville) and the #F3Counts tag.

Backblast –
Part of the workout Qs responsibility to post the Backblast, not the Site Q. The Site Q may volunteer to post the Qs first workout on his behalf but that is at his discretion .
Get backblast credentials (from ABACUS) BEFORE first Q so that you are prepared to write up BB when it’s done. The website interface is not difficult and will take only a few minutes to learn. Here again, your Site Q will be an invaluable aid in assisting you to post your first BB. Reference prior BBs for content, form, etc.
Get login credentials from your Site Q or Captain Insane-o. If you don’t know who these people are, scroll down or ask somebody.

Post Mortem – follow up with your Site Q about what went right, what could be improved, what was a disaster, etc. Seek out honest feedback from other veteran Q and Pax. The best way to improve is to address your weaknesses head on.

Click here for Site Qs:

 

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