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Lead an F3 Aggieland Workout

Step Up. Step In. Lead.

In F3 Aggieland, every man has the opportunity to lead. Whether it’s your first Q or you are a seasoned Q, this is your chance to step into a role that sharpens not just you—but every man around you.

Leadership is the core of what we do, and the beatdown is where it begins. This page has what you need to lead confidently and effectively.

How to Sign Up to Q

First, you need to find a date and location that works for you. You can view the F3 Aggieland Q-Sheet anytime and check the tabs at the bottom for the AO (workout location) you are interested in and find an open date that works for you. Note: If you’re on your phone, open the Q-Sheet in the free Google Sheets App for best viewing and usability. Download Google Sheets App on Android / Apple.

View Q Sheet


Once you’ve picked a date, just drop a message in Band or reach out to someone on your AO’s SLT (Shared Leadership Team) to ask to be added to the Q-Sheet.

Plan Your Workout

Your “Weinke” is your game plan for the workout. Whether you keep it on your phone or write it on a notecard, following this template will keep you ensure you meet all the standards expected in an F3 workout and make your Q smooth and effective.

View Weinke Template

Need Ideas for Exercises?

Every F3 workout is different — and that variety is part of what keeps it effective and fun. From a fitness standpoint, the muscle confusion from switching it up helps push your body. From a mental standpoint, it keeps things from getting stale.

That said, you don’t have to reinvent the wheel. It’s totally fine to borrow workouts or repurpose routines you’ve enjoyed. The goal is to lead, not to impress.

Here are a few go to resources to help you plan:


Stick with tried-and-true routines, or mix in something new — either way, your effort is what makes the difference. You’re leading. That’s what counts.

How to Call an F3 Exercise

When leading an F3 workout, calling exercises with clarity and energy is crucial. F3 uses a specific format for calling out exercises to keep the group unified and build morale. While it may seem simple, most new Qs find calling the exercise and counting to be challenging at first – don’t worry, it becomes more natural with time. No one expects you to be perfect. Here’s how it works:

Standard for Calling an Exercise
  • Q SAYS: “The next exercise is…..” [PAUSE] “{say name of exercise}”
  • PAX: Repeat name of exercise
  • Q SAYS: “Starting position…” [PAUSE] “Move!”
  • PAX: Move to starting positions for the exercise
  • Q-SAYS: “In Cadence” (note: there are other types of counts that may be said here, for example, On Cue, Civilian Count, or OYO – “own your own”)
  • PAX: Repeat “In Cadence” (or whatever count type is called by Q)
  • Q-SAYS: “Exercise” (Q begins to exercise and count)
Counting – In Cadence

The Q counts the cadence, (1 … 2 … 3 … ), with each number generally corresponding to one movement of the exercise; PAX count the repetitions ( … ONE). For many exercises, a completed four-count will correspond to two repetitions of an exercise. For the final repetition of the exercise, the Q should alter inflection to signal to PAX that it’s time to “HALT!” The Q should then command to “Recover!” as the signal that the set is complete. If Q does not call “Recover!,” PAX should hold their final position at completion of the last rep and await further instruction

For a visual demo of this, check out this helpful video from F3 Nation: How to Count

Tip: Practice your cadence out loud beforehand. It gets easier and more natural with experience!

Adding in the Q-Source

Leading an F3 workout is about more than leading exercises – its about leading with intention. As Q you should incorporate Q-Source into your workout – this is what sets F3 apart and makes it “More Than a Workout Group.”

The Q-Source you provide doesn’t have to be elaborate, just a brief mention or words of wisdom might be just the thing a Pax needs to hear. The Q Sheet should indicate the relevant Q-Source topic for the day you sign up to Q. You should read that section of the Q-Source, and jot down a quick thought or takeaway to work into your workout. Links to the Q-Source topics can be found here: F3 Nation Q-Source Index.

Include Q-Source in your Weinke so you won’t forget! It only needs to be 1-2 minutes and can be done between different planned exercises to allow Pax to recover, right after Warm-o-Rama or right at the end of the workout before Circle of Trust.

Posting About the Workout

The Band App is our primary tool for communicating with the PAX of F3 Aggieland.
Whether you’re sharing details about an upcoming Q or reflecting on one that just happened, posting on Band helps keep the community informed, encouraged, and connected. The Q is expected to post both a Preblast and a Backblast on Band. Not sure how to make a post? Not to worry, its super easy. This guide walks you through it step-by-step.

How to Post On Band


The Preblast is your chance to rally the PAX and set expectations.
It’s a short post the day before your Q that includes the date, time, AO (location), and what to bring — whether that’s a cinder block, gloves, headlamp, etc. It should be posted early in the day, giving the PAX plenty of time to see it. Many Preblasts include an image, meme, or graphic to help it stand out on Band and get noticed. You don’t need to overthink it — the goal is to inform and inspire. Let guys know what you’ve got planned and why they should show up. Here’s a template you can use to get started:

Preblast Template


The Backblast is more than a recap — it’s a record.
At a minimum, your Backblast should include the Name-o-Rama video as well as a list of the Pax that attended so we know who posted. But it’s also a great opportunity for reflection. What went well? What would you do differently next time? Give shout-outs to guys who pushed themselves, shared something impactful, or stepped up in some way. This is how we learn, grow, and celebrate leadership. Post it as soon as possible after the Beatdown, and use this template to make it easy:

Backblast Template

Additional Resources


If you’ve made it this far — you’re ready. You don’t need to have the perfect plan or deliver a flawless workout. You just have to be willing. Leading is a gift to the men who show up — and to yourself.

Pick a date, connect with your AO’s SLT, and make it happen.

Need more help? Reach out on Band or talk to a fellow Pax — we’re here to support you!

Addressing Q Hesitancy

One of F3’s Five Core Principles is that workouts are “Peer led in a rotating fashion.” That’s not just a logistical model — it’s a foundational belief that every man has the capacity to lead and should be given the opportunity to do so.

If you’re showing up regularly to F3 workouts, you’re already benefiting physically, mentally, and socially. But the next level of growth comes when you step forward and take the lead. Leading a workout isn’t just about giving the PAX something — it’s about discovering something in yourself.

That said, it’s understandable that there may be some hesitation. Let’s address few common concerns:

“I’m not comfortable being the person out in front of people.”
Totally understandable — and that’s exactly why you should do it.
F3 is a free men’s workout group, not a professional training seminar. No one expects a TED Talk, a perfectly timed playlist, or a revolutionary bootcamp plan. Just lead a workout. Keep it simple. Call some exercises. Be part of the shared experience.
The best way to overcome fear of leading is to lead — in a supportive, low-pressure environment like F3.

“I’m not religious, and I’m unsure about the leading a Circle of Trust.”
Yes, F3 has a faith component — the belief in something bigger than ourselves — but it doesn’t promote any specific religion or doctrine. At the end of every workout, we circle up for a quick word and a closing. Some Qs lead a prayer. Others offer a moment of silence. Some ask another PAX to lead (but good idea to ask the other Pax beforehand so they can be prepared). All of these are totally appropriate and can accommodate whatever you are comfortable doing. It’s your Q, you do it your way.

“I lead all the time in my job and life — I just want to show up and get a break.”
We get it. F3 might be your only place where you don’t have to lead. But that’s also what makes it the perfect place to lead differently. No deadlines, no metrics, no pressure. Just a group of men who will show up, do the work, and encourage you no matter what you bring. And if you lead elsewhere, your experience may be exactly what your fellow Pax need. Sharing your abilities in F3 isn’t another responsibility — it’s a chance to recharge by giving back.

If you’ve been holding off on signing up to Q, consider this your invitation. You’re ready — even if you don’t feel like it yet. And we’ve got your back the whole way.