Union County Q School – Preblast

Union County Q School – Preblast

Men, it’s time to step up to the plate and take the next step in your involvement with F3!  The Union County AOs have exploded with growth over the summer and there are lots of new faces attending the workouts now.  This Saturday, we are planning a special workout to introduce the pax to the fundamentals of leading a basic F3 boot camp workout.  This will be a normal, 1 hour workout geared to all fitness levels.  However, we will be incorporating some leadership training within the workout such as:

• Mission of F3
• Tips for planning your first workout
• How to survey the pax before the workout
• FNGs
• Disclaimers, safety, etc . . .
• Role of the Site Qs and how they can help you manage things
• Cadence counting and why you should do it
• Keeping the group together
• Time management
• COT, Name O Rama
• Backblast tips – be observant during the workout so you will know who to make fun of later

We don’t want anyone to be intimidated by this, so understand that you may be asked to practice calling the cadence for a few brief exercises but that’s about it.  You won’t be asked to plan or lead long segments of the workout.  We want everyone to come on out – we are planning to have a good time tomorrow AM!  Taking the step to lead or co-lead your first F3 workout  is a lot of fun.

Here are a couple of basic document put together by the leaders of Area 51.  These are good to send out to first time Qs as they plan their workout.

Link 1 – First Time Q (brief, to the point)

Link 2 – Q101 – (not as brief, but filled with TR goodness)

There are also some good pre-run options if you are interested in that.  These are no-drop runs, meaning that nobody will get left behind.  The faster guys will circle back and pick up the six periodically.  Much of the course is on-campus and it is easy to modify it to fit distances between 1 and 6 miles.

Schedule for Saturday 9/5/2015:

• 6:00AM – pre-run leaves (shorter distances can leave later if desired, we finish up around 6:45)
• 7:00AM – workout / Q School begins
• 8:00 COT, followed by Coffeteria
• 8:30AM Grindstone continues book of James

– Horsehead