Call PAX by Their Name
Remembering names is hard, but it is a mark of respect. It shows that you care. If you forget, ask again. Better to ask than to avoid the man.
The standard is not about looking busy, chasing the most reps, or proving who is strongest. It is about disciplined preparation, clean execution, and personal attention to the men beside you.
01
Always
02
Before the BD
HC on the PB
Write HC, SC, DR, or your intention on the Preblast, especially where you usually post. It shows excitement, builds accountability, and helps other PAX commit.
Write Your DD Plan
Do not just say "DD." Say what you are doing. Let other PAX know the plan so they can join with purpose.
Release the PB Before 8 AM
Show the PAX that you come prepared. The PB is a demonstration of that preparation, because everything in it can be built days in advance. It is not like the BB, where you need to gather the story after the BD.
Be There Early for DD
If you are doing DD, arrive at least 20 minutes before the BD. Warm up, prepare yourself, and create momentum before the workout begins.
Never Let a PAX DD Alone
If one man is getting better early, he should not be alone. Join him, support him, and build the habit together.
Be Ready to Start on Time
Have your gloves on, your Cindy in front of you, and your hydration filled before the start. We start on time. Not a few seconds before, not a few seconds after.
03
The Q Standard
Make the Weinke Hard for the Q
Every PAX has a different fitness level, but if you are the Q, your Weinke must challenge you. Lead by example. PAX do not wake up early for easy.
Give the Proper Weinke Intro
Start with the foundations: the F3 mission, the five core principles, and the credo. They remind the PAX why we are there and what makes F3 different.
Give the Proper Disclaimer
The Q is not a fitness or healthcare professional. Every PAX is responsible for his own body. Push yourself, but do not hurt yourself. Modify down or up depending on your level.
Call the Commands Properly
Use the sequence: next exercise is, PAX repeat the exercise, start position move, PAX get in position, in cadence or on my up, on my down, on my count, then begin the exercise.
Set the Safety Standard
Know who the CPR Q is, identify a sweeper when needed, and do Count-O-Rama at the beginning and at the end. Safety is not separate from leadership; it is part of leadership.
Pray for the Specifics
In the prayer, include every praise and prayer request that was shared. Do not hide everyone under one umbrella prayer. If a PAX trusted the circle with it, carry it by name or by need.
Release the BB Before 1 PM
As the Q, release the Backblast early while the morning is still fresh. The earlier it goes out, the more it captures the energy of the BD and keeps the PAX engaged.
04
During the BD
Respect the Form
During the BD, good form honors the Q, the movement, and the PAX around you. It is not about the most reps. It is about following the Q's standard.
Never Put Hands on Knees
Hands on knees is the position of surrender. If it happens, a Code Red will be called. We know you are tired, but you are in it until the end of the BD.
Count Out Loud
Counting brings energy, rhythm, and unity. It tells the Q the group is engaged and reminds every PAX that he is not working alone.
Count at the End of the Rep
The count should come at the completion of the movement so the Q knows where the group really is. Clean reps matter more than fast reps.
Repeat the Q's Commands
When the Q gives direction, echo it. It sharpens attention, helps the full group hear, and keeps the workout moving with discipline.
Always Be Working
If the group is waiting for the 6, we are not standing around. Either pick up the 6 or keep working, like holding Al Gore. If other PAX are working, we are working.
Pick Up the 6
Do not just wait for the last man. Go get him. The standard is not complete until every PAX finishes with the group.
05
After the BD
Stay 10-15 Minutes at the Coffeeteria
The coffeeteria is where you learn who the other PAX are. Knowing the man helps you accelerate the man. Encouragement is better when it is personal.
Comment on the BB
The Q spent time writing the Backblast. Show support, show appreciation, and keep the energy alive after the workout.