Resource · VQ

YOUR FIRST Q

You said yes to lead. Here is everything you need for your VQ. No experience required. Beehive (Tue) and Ad Astra (Thu) both go about 45 minutes, starting at 5:30 AM.

Three rules, that's it

1

It's about the PAX.

Not about you. Every call is for the men in front of you.
2

Write it down.

Carry a weinke (your notes). The template is at the bottom. Fill it in and bring it.
3

If you can't do it, don't Q it.

No clipboarding. You do every rep you call.

Before the day

Claim your date on the Q signup.
Build your plan. Steal freely from the exercise toolkit and past backblasts.
Show up about 10 minutes early to set up and greet the PAX.
If there is an FNG, welcome him and pair him with a battle buddy.

The flow (about 45 min)

~1 min Disclaimer Say it out loud. You are not a professional. Everyone is here on their own, at their own risk. Tell them to know their limits and modify anything.

~5 min Warmup Mosey to get the blood flowing, then dynamic stretches. Side-Straddle Hops, Imperial Walkers, arm circles, Windmills.

~30 min The Thang The main event. This is your plan. Mix strength and cardio, use the coupon (cinderblock), and keep moving. Watch the clock.

~5 min Mary Core to finish. Flutter, American Hammer, Freddie Mercury, plank work. Let a PAX call one out.

~5 min COT Circle up. Count off (Count-o-rama), then names (Name-o-rama: name, age, F3 name, and FNGs get named). Announcements, Ball of Man for prayer and intentions, then the Flag Pic.

How to count

Cadence: You call "1, 2, 3" and the PAX shout the rep on the last beat. It keeps everyone together.
Single count: One number per rep. Good for lunges and slow moves. Count each side, or each full rep.
OYO: On your own. The PAX go at their own pace to a target number. Good for a quick burst while you reset.

Watch the six

Watch the Six. The last man back sets the regroup. No man left behind.
A point man sets the pace up front. You keep an eye on the back.
Greet everyone as they show up, and welcome any FNG by name.
Mumblechatter is good. It means they are alive. Keep them moving.
Modify out loud and often. Say "if that is too much, do this instead."

Say the disclaimer first

Right before you start, out loud:

"I am not a professional. You are here on your own and at your own risk, and you are responsible for your own wellbeing. Know your limits and modify anything you need to."

Your weinke

Copy this, fill it in, and carry it. It is fine to read from notes.

F3 LAWRENCE Q WEINKE

AO / Date: ____________________   Q: ____________________

DISCLAIMER + welcome FNGs

WARMUP (~5 min)
  - Mosey
  - ____________________  x ____
  - ____________________  x ____

THE THANG (~30 min)
  - ____________________  x ____
  - ____________________  x ____
  - ____________________  x ____
  - ____________________  x ____
  - (coupon / mosey / partner work?)

MARY (~5 min)
  - ____________________  x ____
  - ____________________  x ____

COT
  - Count off, then names (FNGs get named)
  - Announcements: ____________________
  - Ball of Man (prayer / intentions)
  - Flag Pic

Ready?

Lock in a date and it goes to a nantan for confirmation.

Claim your Q