Leading The Q (VQ)

LEADING THE Q

Your first Q is called a VQ (lexicon for Virgin Q) and is usually celebrated among the PAX as first real step towards leadership within F3.

Ready to Q? Here’s What You Need to Know.

Every HIM (High Impact Man) leads differently — and that’s exactly the point. F3 gives you the freedom to bring your own style, creativity, and energy to your beatdown. Whether it’s high-intensity, ruck-heavy, coupon-crazy, or old-school bootcamp, the PAX will follow if you lead with heart.

If you’re prepping for your first Q or just want a solid refresher, this quick guide lays out the core framework to make sure your workout stays true to F3’s mission — and brings the heat.

🛠️ The 5 Core Principles of an F3 Workout

Every F3 workout must:

💸 Be free of charge – No strings attached.
👥 Be open to all men – All fitness levels. All backgrounds. No excuses.
🌦️ Be held outdoors – Rain, shine, heat, or cold — the gloom doesn’t care.
🔁 Be peer-led – No certification needed. We lead in a rotating fashion.
🔄 End with a Circle of Trust (CoT) – Every time. That’s where the real impact happens.

🧭 Before You Step Into the Circle: Prep Tips & Tools

You don’t need to reinvent the wheel — but you do need to lead. Here’s how to get set:

🚀 Get the PAX Fired Up

Go to your AO’s Slack channel
Type /preblast in the message box
Fill out the form and hit submit — this gives the guys a heads-up and gets them hyped.

⏱️ Time Matters

Start on time. End on time.
Wear a watch — the Q leads with intention and awareness.
Respect the PAX's time and commitment.

💪 Be Ready to Work

Leading while counting cadence = harder than you think.
Practice the count. Breathe through the burn.
Don’t overthink it — just bring effort and encouragement.

🎥 [Watch this short video on cadence and leading] (Insert video embed or link)

F3 Austin Q Playbook

PRE-BEATDOWN

Welcome the PAX:
Greet everyone as they roll in — especially FNGs. Introduce yourself to any new faces.
If FNG is present, assign a Battle Buddy (not the one who brought them).

1. START ON TIME

Respect the men’s time. Launch promptly.

2. INTRO & OPENING STATEMENTS

Q Introduces Self:
“Good morning! I’m [F3 Name], and I have the honor of being your Q today.”

Mission Statement:
“F3’s Mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”

The 3 F’s:

Fitness – We push our physical limits.
Fellowship – We build real relationships.
Faith – We live for something bigger than ourselves.

Credo:
“Leave no man behind, but leave no man where you found him.”

Disclaimer:
“I am not a professional. You are here of your own free will. Modify as needed — push yourself, but don’t hurt yourself. We’re all here to get better.”

3. WARM-O-RAMA (5–10 min)

Dynamic warm-up movements (usually performed in-cadence): ex. Side Straddle Hops, Imperial Walkers, Hillbillies,

4. THE THANG (20–30+ min)

Main workout:
Circuits, partner work, AMRAP, DORA, coupons, games, etc.
Keep the energy up, encourage the six, and lead with enthusiasm.

5. 6MOM (Six Minutes of Mary + Stretching)

Core-focused: examples -. Flutter Kicks, Big Boy Situps, LBC’s

Static Stretches (usually done with single down count from 10) : ex. -. Hurdler Stretch, Hanging Leg Stretch, Shoulder Stretch

6. CIRCLE OF TRUST (COT)

Count-O-Rama:
Each man counts off.

Name-O-Rama:
Each man shares: Hospital Name / Age / F3 Name
If FNG is present, they say “FNG” for F3 Name — then the group helps name him and have repeat Name-O-Rama with his new F3 Name.

Announcements (Announce-o-Rama):
Upcoming beatdowns, events, 2nd/3rd F opportunities.

Q-Source / Word of the Day / Devotion:
Short 1–2 minute message — personal reflection, scripture, leadership thought, etc.

Praises / Prayer Requests:
Keep it meaningful but concise.

Ball of Man (BOM):
Circle up. One man prays or gives final encouragement.

7. POST-BEATDOWN

Take a group photo - Post on #count-ao-ram on Slack
Ensure Battle Buddy gets FNG added to Slack
Post Backblast on AO’s Slack Channel (preferably by noon of same day)

TIPS FOR Qs

✅ Keep it moving — minimize standing around

✅ Always encourage — the six matters

✅ Watch for FNGs or struggling PAX

✅ Set the tone — be the leader

✅ Have fun!

NEXT STEP - GO BACK TO THE QSIGN UPS AND PICK ANOTHER Q TO LEAD

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