Q-101 at Catapult

Q-101 at Catapult

Workout Date:



Brown Bag


Bikini Wax, O’Douls, First Base, Burgundy, Sprinkles, Killington, Brown Bag QIC

The Thang:



YHC noticed many upcoming VQ’s at Catapult on the Q-Sheet and thought a Q-101 Q was in order. Thanks to One Call, all YHC had to do was type in ‘Q-101’ in the search of Backblast’s on our website and model my Q after the many Q-101’s that he did. So unlike Caslen, YHC is giving full attribution to One Call and the following is copied and pasted from one of his Backblasts:


A lot of this information was Interspersed with the COP  (Circle of Pain) and throughout the beatdown:

Explanation given:

  1. Assign someone to be “Point Man” – to be in front
  2. Assign someone to be “Sweeper” – to keep eyes on 6
  3. Encourage one or two guys to lead the “Mumble Chatter” – keeps morale high

A little explanation of what Q-101 is and how it would run; the Mission of F3 – To Plant, Grow, and Serve small workout groups for the invigoration of male community leadership – we lead by example!

A little time spent on what we do and why we do it since we had some kinda newer guys and it’s good for all of us to hear; lexicon; various names for exercises; look at your neighbor, ask for a demonstration – if you are on Q and there is a FNG, if you can, tell them what the exercise is in common terms so they aren’t floundering about – bring them into the Brotherhood right away!

If you have to demonstrate, as Q, don’t count demo reps in your count, even for OYO stuff.

DISCLAIMER – hit all points – WHY?

  1. It does have legal significance
  2. F3 has standards to uphold, and the Disclaimer is one of them
  3. It helps set the tone of the workout from the very beginning

What to say:

  1. I am not a professional
  2. You are participating at your own risk, and you are assuming the risk of injury
  3. You are responsible for your own well-being; you could get injured
  4. You are here voluntarily, and you are not paying to be here nor am I being paid to lead you
  5. Know your limits and do the best you can
  6. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
  7. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today.
  8. Does anyone have any questions or objections?

5 Components of every F3 Workout:

– Free

– Open to all men, regardless of fitness level – we will not leave a man behind, but we will not leave a man where we found him either

– Outdoors, rain or shine, hot or cold

– Peer led, no training necessary

– End with COT

PLANNING YOUR WORKOUT – There is no “perfect” F3 workout. Everyone’s structure will be somewhat different. The hardest part about Q’ing a workout is signing up to do so

Important points:

  1. It’s not about YOU.  It’s about the PAX
  2. Actually PLAN your Workout; write it down; run ideas by other guys who have Q’d.  We all learn from each other.
  3. If you can’t DO IT, you can’t Q IT. Know your limitations.  We don’t “clipboard” workouts.  Also, don’t smoke yourself!
  4. Better to have too MUCH than not ENOUGH.  When tired, hard to come up with stuff
  5. Always wear a WATCH – must be able to keep up with the time.  We respect our Brothers and time constraints we may have.  If you forget, find someone to keep your time.
  6. NEVER Leave a Man Behind-bedrock principles of F3.  We start together and finish together.  It is how we make a man feel included, and how we keep people coming back.  You have to keep this in mind when you are planning the workout.
  7. Don’t be afraid to alter your workout if it isn’t working for the PAX.  Use 10 counts as needed.
  8. Every F3 workout will be different.  One of the beauties of F3.  From a fitness standpoint the muscle confusion that results from differing workouts is part of the benefit to the PAX.
  9. Show up early and be energized!!  Meet PAX you haven’t met.  Greet your regulars
  10. Use Good form – LEAD BY EXAMPLE – Q has 2 options: 1) lead plank-o-rama, or 2) pick up the 6 – some discussion about this and thoughts for the way to handle
  11. Push everyone to give 100% – encourage the PAX; Praise!
  12. Remember phases of the PAX – Survival, Push yourself, and keeping an eye out for others to encourage
  13. Use the Proper Order and terminology:
  14. “The Next Exercise is _______” – PAX repeat exercise name; Demonstrate if needed
  15. “Starting Position … Move” – Pause between info and command, to assist with understanding
  16. “In Cadence … Exercise” – PAX repeat back “in cadence” to demonstrate understanding
  17. “1, 2, 3” then PAX calls rep – Cadence matches the movement
  18. Change your Voice Inflection on Last Rep – keeps Order; PAX says HALT
  19. “Recover” – tells PAX to stand up, get out of position and relax, etc.




25 Hairy Rockettes IC

15 Good Mornings IC

20 Imperial Walkers IC

25 Tempo Squats IC

20 Little Baby Arm Circles IC

20 Little Baby Arm Circles in Reverse IC

20 Cherry Pickers IC


The Thang:


Mosey to the Cross


50 Rocky Balboa’s IC

50 Calf Raises IC


Mosey to the Coupon Pile and then back to the big parking lot.


Tunes on and DORA explained


Partner up for

100 Overhead Press

200 LBC’s

300 Squats

1 Pax doing the exercise while the other PAX Mosey’s across the parking lot and back.


Circled up for Colt 45’s


Returned the Coupons




Back to the Shovel Flag for

15 Flutters IC

15 Holly Dolly’s IC

15 Heels to Heaven IC


A few minutes of stretching.




Count-O-Rama – 7





Support the many VQ’s happening

May 31st – The Murph

June 12th – 6 Year Convergence at Warthog

July 16th – FreedToBleed 

July 31st – Sasquatch at ENC




Both internal and external


YHC prayed us out


Honored and Blessed


Brown Bag

Over and out


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