INSERT INTO TestTable (id, col)
SELECT TOP 1000000 ROW_NUMBER() OVER (ORDER BY a.name),
'name' + CAST(ROW_NUMBER() OVER (ORDER BY a.name) AS varchar(7))
FROM master.sys.columns a
CROSS JOIN master.sys.columns b
CROSS JOIN master.sys.columns c

INSERT INTO TestTable (id, col)
SELECT TOP 1000000 ROW_NUMBER() OVER (ORDER BY a.name),
'name' + CAST((ROW_NUMBER() OVER (ORDER BY a.name))/500000 AS char(5))
FROM master.sys.columns a
CROSS JOIN master.sys.columns b
CROSS JOIN master.sys.columns c

We walk in the dark places no others will enter
We stand on the bridge and no one may pass

SELECT ID,Col
  FROM FirstTable WITH INDEX(IX_Col)
  WHERE Col = @Get; 

ALTER PROCEDURE dbo.QOD_Performance_1
   @Get VARCHAR(100)
AS
BEGIN
    SET NOCOUNT ON;

    SELECT ft.ID, ft.Col
    FROM dbo.FirstTable AS ft WITH (FORCESEEK)
    WHERE ft.Col = @Get;
END;