Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Q information



Congrats to you for stepping up to the call. The below are what you’ll need to know for Qing an F3 Summerville workout.

Q spreadsheet

The spreadsheet is where we coordinate who is Qing which workouts for the month. Banjo also keeps a copy of the PAX list on the last tab. The spreadsheet can be found here.

Before the Workout

When preparing for a workout, put the BB information on the computer so that after the workout all you need to do is add the PAX and misc information. Make sure you know the proper form for all the exercises, so that you can help the PAX get the most out of the exercises you are leading them through. Make sure you have more exercises than you need, so you aren’t in a situation where you are at the end of the workout but still have 10 more minutes left.

During the Workout

Keep a copy of the workout on you. Some Qs use their phone and some use a printed copy in a plastic bag. Doing this will mean not having to remember the workout and save your brain some trouble.

Make sure to ask an experienced PAX member to be the sweeper (for bring up the six).

After the Workout

  1. Post your BackBlast (instructions below)
  2. Post on the Facebook group the total number of PAX (including you) that were at the workout (this is optional, but allows the PAX to reply with a comment on how the workout went). Some guys will also include the link to the BackBlast in the post for easy reading of the region.>
  3. Update the Q spreadsheet with the PAX total and link to the BackBlast.

How to create a BackBlast

  1. Log-in to F3summerville with your username/password
  2. At the top left of the screen, hover your mouse over “F3 Summerville” and click on “Dashboard”.
  3. On the left side of the screen, hover over “Posts” and click on “All Posts”.
  4. You’ll see a post titled “***TEMPLATE***” that is a draft. Hover over the post name and you’ll see the option to “Clone” the post. Click “Clone”
  5. A new “Untitled — Draft” post will be created with you as the Author. Edit that post (like usual) and fill in/replace all the default information.
  6. The Categories box on the right should have the checkbox for the AO where the workout occured.
  7. The Tags box (under Categories) is where we will start tagging the PAX that attended. Doing that, we can start to pull statistics on how often PAX are posting.
  8. Once finished editing, click on the “Publish” button and the post will go live.

Recommended structure of a BackBlast

You can copy the example below as a template, if you’d like.
************************************************************************
Intro: Quick note about the total count of the PAX and what pain is to be expected.

Conditions: How bad was the weather?

Shortcake Special (Before the BC): Who ran before the BC?

Ruckers: Who is rucking the workout?

FNGs: Make sure to ask if there are any new guys (not FNGs, since they probably don’t know what an FNG is). Keep an eye if any folks show up late because they might be FNGs.

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
What was the warmup?

The Thang:
What was your workout?

6 Minutes of Mary:
What ab workout did you do? Try to make sure there are 6 minutes of Ab workout, if you can fit Mary in.

Numberama:
What was the total PAX count (including the QIC)

Namearama:
Who showed up? Most Qs use the voice recorder on their phone to remember this information.

Announcements:
Anything going on in F3 Summerville, F3, or the community that you want others to know about?

Pledge of Allegiance:

BOM: (Prayer)
Led by ….

Devo:
Led by ….

Moleskin:
This is the Qs chance to talk about the workout.
************************************************************************