I was a CS player first and a Quake player second. VQ3 movement never really hit me the same because of my CS background, but CPMA movement got me into defrag.
There is also a game called MomentumMod. Free on steam and it has all those quake and source engine movement minigames.
Rocket jump, bhop, defraq, surf and others. It has lobbies to play with other people and keeps leaderboards. Highly recommend checking it out when you next want to play any of these gamemodes.
Booting up the old defraq mod has its nostalgia tho, with the rabbit and all 😄