I use a fine line of school glue to hold the geese down while quilting. It works great and washes out. The one seam method is the only way I make flying geese blocks. I quilt 1/4" inside the geese following the seam lines.
You can make them in any size using the following formula:
Size of squares = 1/2 inch larger than the desired finished height of the overall unit.
Height of the rectangle = same as the squares you cut.
Width of the rectangle = width of square times two minus 1/2 inch.
In other words, if you cut 2" squares, you would cut the rectangle 2" x 3.5"