run around
grab rockets
kill everything
anywho, s4 league. forget yes, great game, actually takes effort because of the parkour used to move around.
You were playing Quake 1. In Q3, the RL isn't a god cannon. You can harass them at range with the LG, spam the direction they're coming from with grenades, jump over their head and shotgun them, snipe them with a railgun, and use their rockets to propel yourself to a safe place. Every Q3 weapon is balanced (except for the MG, but then again, you start with it). Hell, even the BFG has low splash.
Edit: Quake 3 also has parkour. Rocket jumping, strafe jumping, and plasma climbing. Plus, S4 League is somehow an even stuffter version of Gunz.