2025 APRIL_Site-Q handbookDownload

F3 Omaha Site-Q Handbook

Document Purpose

This document serves to provide current and upcoming Site Q’s helpful information and reminders for providing a safe experience for our PAX as well as thoughtful stewardship of the public locations where we gather.

Scope

This document is specific to managing an AO. For other items such as launching an AO, leading a beatdown, Q-School/Accelerator Academy, etc. please refer to your 1st F Q’s.

How this Document was Developed

This document is a collaborative effort built on the foundation of many HIM who have served as Site Q’s in F3 Omaha.

It’s an evolving and living document reviewed by leadership and updated as necessary, last reviewed and approved for publication on (4/9/2025). Any questions and/or suggestions should be brought to your 1st F Q’s or in the Slack Site-Q channel.

Responsibilities of a Site-Q

  1. The first and primary responsibility is to help provide the PAX with a safe and enjoyable experience.
  2. The second responsibility is to keep the PAX entertained and to support the Q before, during and after the workout.
  3. The third responsibility is to be a good shepherd of the site.

PAX Safety

This does not mean you are the Chief Risk Officer, but you should be mindful of potential risks and should be prepared in case of an emergency…

  1. Have your cell phone on you at all times.
  2. Know the address of your site in case of emergency.
  3. First Aid kits are recommended to have in your vehicle.
  4. Have a headlight, Noxgear, reflective vest, etc. for pre-runs or especially dark AOs.
  5. Alternative route for pre-runs in extreme weather to stay close to AO. Tracks, shorter loops, etc.  

Weather Conditions

During extreme weather conditions, especially in the winter, there are often discussions about whether sites should be, “closed”. We offer these suggestions:

  1. Sites are neither, “open” nor “closed”. Rather, sites are either staffed with a Site-Q and a Workout Q or they are not. During times of extreme weather, it is up to the individual PAX to decide to post or not.
  2. If the Site-Q decides not to post, it is his responsibility to communicate that via Slack & X as soon as possible and also notify his 1st F Q. Example:  If there is an expected ice storm and you will not be posting, communicate with the Workout Q to see if they intend to post. That information should be shared via Site-Q channel on Slack and on X from the site’s account. Then the PAX can decide for themselves whether to post or not.
  3. Remember, some PAX live just steps away from the site and they have made posting part of their daily routine and will refuse to interrupt it.
  4. Get your PAX used to monitoring Slack & X for updates.
  5. If the weather gets squirrely during a workout, encourage the Q to call an audible or do so yourself. If you’re not comfortable, you’re likely not alone.

First Aid Kit

It’s a good idea to have a simple first aid kit available. Here is a link to the Red Cross recommendations for what to have in a kit. Also, it is STRONGLY recommended to have a bottle of baby aspirin handy in the event of someone having a heart attack.

A few things that may not be in the red cross list, but might be helpful is an Ace Bandage (can act as regular bandage in place of gauze) Benadryl, and a honey packet in case anyone suffers from low blood sugar.

Heart Attack Symptoms

Action saves lives. Knowing what to look for, what to do, and doing it quickly are extremely important. Here is a link from Heart.Org – read it.

Minutes matter. Fast action can save lives – maybe your own. Call 911 if you experience heart attack warning signs. Calling 911 is almost always the fastest way to get lifesaving treatment.

An emergency medical services (EMS) team can begin treatment when they arrive – up to an hour sooner than if someone gets to the hospital by car. EMS staff are trained to revive someone whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital.

For many reasons, it’s best to call 911 so an experienced EMS team can begin treatment and arrange rapid transport to the emergency room.

Taking aspirin during a heart attack may help lessen the damage, but you should first call for emergency medical help before doing so. Since it’s an effective blood thinner, a small dose may be enough to stop or slow the formation of a blood clot.

For the fastest results, you should crush or chew the tablet before swallowing it.

If you only have regular aspirin on hand, you should still chew or crush the tablets to speed up absorption.

Site Hygiene

It’s good to remind ourselves and the PAX that we are guests in the sites we use and have an obligation to act accordingly. This is especially true of sites located within subdivisions and close to houses…

  1. Be respectful and kind with any and all interactions with site property owners, park staff, and other site patrons. We are using/sharing someone else’s property and not paying for it. Be willing to move to a new location if needed.
  2. There may be young children sleeping. For those of us with kids remember what it was like when your baby had a horrible night sleep and you finally got them to bed at 4:00 AM? You wouldn’t want to be woken up by a bunch of guys doing burpees outside your window.
  3. Be considerate of the physical property. This adds value to the site and shows the owners that we are leaving it better than we found it.
  4. Don’t leave ruts in wet/muddy areas.
  5. Pick up trash if it’s laying around.
  6. After using anything, put it back in an orderly fashion.

7P’s – Prior Proper Planning Prevents Piss-Poor Performance

Part of your job is to take care of things the Q may not think about.

  1. Know the site’s overall level of safety, traffic, darkness, etc. Be the second set of eyes, especially in the back of the pack.
  2. Encourage PAX have their, “In Case of Emergency” contact updated in PaxNet.
  3. If going off-site, confirm you and at least one other person has a cell phone with them (if you get hit by a car and your cell phone is damaged, no-one can call 911).
  4. Encourage PAX to wear headlights/reflective gear.
  5. Clearly communicate before the beatdown to the Q that you will pick up the 6 and you want them leading from the front.
  6. Having a map of your AO on your X account is a good idea especially if the Q is not a regular at the site.
  7. Have a pre-run map of the route on your X account.
  8. If inclement weather conditions are expected, discuss with the Q where the best wind breaks and shelter are located.  Same is true for winter quarters if available at the AO.
  9. Ensure the Q sends timely pre-blasts and QUOTE it from the site X account. Don’t reply to it or repost it…QUOTE it with all of the times if the Q didn’t include it in his preblast.
  10. If you are not going to be at your site, ask someone to cover. 1st F Q’s and Weasel Shakers are assigned to every AO. Ask for help in advance if needed.
  11. Advise the Q in advance to call Omaha 8-10 minutes before the scheduled end time depending on distance from flags and size of the group in order to do name-o, prayers, announcements, and COT to ensure the Q finishes ON TIME!
  12. Make sure Q’s are covered. If your Q schedule has a lot of empty upcoming slots, do some recruiting. Hit up guys who are there frequently but haven’t Q’d yet. Ask guys who you see Q other sites a lot. Ask 1st F Q’s for help, if needed.
  13. If your Q pulls an unexpected fartsack, you’re up so have a workout always at the ready.
  14. Always monitor the 6 and be on the lookout to help someone scale back an exercise by offering an optional one that may fit them better. For example – if they can’t do lunges maybe they can do squats.
  15. Monitor the PAX and make sure everyone is OK. Sometimes people may need water but forgot to bring it. Keep an eye out for stuff like that especially on hot/humid days.
  16. Remind your Q’s to post the name-O on X as soon as they can. Help them if need be.
  17. Talk to the FNG’s. It’s your job to be welcoming of FNGs. After the beatdown, get their info for PaxNet. This takes 2 minutes – do it before they leave. Invite them to coffee. Follow up with them with a text thanking them for coming out and saying you hope to see them again. Invite them to another nearby site in the upcoming days.
  18. Check in with the Q a few days before he leads to make sure he has everything he needs.
  19. If you have a VQ, make sure he is overly prepared. Remember, he’s never led a workout before, so AT MINIMUM, send him a text with the main points to hit. STRONGLY recommend meeting in person a few days prior to the VQ and talking/walking through it.
  20. Debrief all VQ’s. Ask what they think went well, what they could’ve done better. Have a few takeaways for the next time they lead. Encourage them to schedule their next Q and help them set it up with another site Q.

New Site Q Checklist

  1.  Join Site-Q Slack channel (note: this is a locked channel and you will need a previous Site Q or a 1st F Q to add you).
  2.  Ensure you have Site-Q level access in PaxNet – should have the Q-Scheduler activity.
  3.  Memorize exact address of your Site for 911.
  4.  Get familiar with your site and the immediate surrounding area. Ask previous Site Q for any hazards or tips for managing the site well.
  5.  Make sure you know how to get FNG/PAX into PaxNet and Slack.
  6.  Review key points of contact about the site. Are all the google map pins and links correctly updated for existing PAX members or FNGs to find a site?
  7.  Check your AO’s flag location and other information on www.f3Omaha.com and submit a Comz Request to have anything about your site updated.
  8.  Check your AO’s flag location on the F3nation.com website, submit a Map Change Request to update it if needed.
  9.  Are the links to your site on the PaxNet accurate, pax.f3omaha.com?
  10.  Are the links to your site accurate on the Website, https://f3omaha.com/locations
  11.  Is the info for your site accurate on the site’s X account?
  12.  Are the Site Q’s accurate on the leadership page, https://f3omaha.com/f3-job-descriptions

Mindful Tips

  1. Monitor attendance. If a PAX hasn’t posted in a while, send a text or slack message and see what’s up. Let them know they’re missed and you hope all is well.
  2. Any AO can be a limited run. Communicate w/your Q that you may break off with some bruisers, walkers, etc and meet back for COT.
  3. Be the Welcome Wagon – try to have a conversation or a brief welcoming of all the PAX that are posting. Strive to create a fun, welcoming environment that puts a smile on everyone’s face.
  4. Thank the PAX for showing up, plant a seed for Q’ing in the future, follow up with a text if something was said during the workout. When someone makes themselves vulnerable during COT, that’s a critical time for a follow up. (This goes for everyone and not just site Q’s).
  5. Give the Q space to get his mind right for the workout.
  6. Set a 2 min alarm on your watch or phone to help the Q and PAX prepare to launch. Help the Q pick up the 6.

Standards/Summary

  1. Ensure the beatdown starts and ends on time! Keep your eye on the clock and help remind the Q of time remaining.
  2. Ensure each beatdown begins with:
    1. Mission Statement
      1. To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
    1. Disclaimer
      1. I am not a professional – all exercises are merely a suggestion, please modify as necessary. There is a risk of injury so please be safe.
    1. 5 Core Principles
      1. Free
      1. Open to all men
      1. Peer led in a rotating fashion
      1. Always outside
      1. End with COT (Circle of Trust)
    1. The F3 Credo
      1. Leave no man behind, but leave no man where you find him.
    1. FNGs/First-timers at the site?
  3. Model the behavior
    1. Pick up the 6
    1. Be the cheerleader
    1. Be vocal in the cadence count
    1. Look for signs of confusion, or utter fatigue. If no one is keeping up, then slow down the Q. If people exhibit confusion over a called exercise, demonstrate it.
  4. Get the PAX count for recording in PaxNet – remind the Q to post the name-O.
  5. FNG
    1. Record the FNG and their contact info in PaxNet.
    1. Get them to coffee and include them in conversations.
    1. Text them after the beatdown and encourage them to come back.

Succession planning

Your last duty as a site Q is to fire yourself. This generally happens in the 1-year range…

  1. Identify PAX who come out often and are looking for an opportunity to lead. These conversations should be on an individual level and discreet, do not broadly ask on Slack for new Site Qs.
  2. Have the conversations early (3-6 months before you plan to pass the flag) and have multiple options. If you identify someone as an emerging leader, someone else probably has too. Have a backup plan if your guy is already, “taken”.
  3. Get with your First F Q’s if you need help finding a new Site Q.
  4. Spread the word about the flag pass to get a larger group to attend and celebrate the changing of the guard.
  5. MAKE SURE the new Site Q has read Freed to Lead and this document!

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