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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.

The Q App can make the entire process easier by helping you claim, plan, preblast, lead, and log your workout. We encourage every Q to take advantage of those tools, but the fundamentals of being a good Q are the same whether your Weinke is on your phone, a piece of paper, an index card, or written on your arm.

How to Sign Up to Q

Leading a workout starts with claiming a Q spot in the Q App. There’s no Q-Sheet to update and no need to ask anyone to add you to the schedule. You can find an open workout and claim it yourself.

Open the Q App


To claim a Q:

  • Open the Q App and tap Q Signup from the Home screen.
  • Select an AO, or choose All AOs to see opportunities across the region. Turn on Open Only if you only want to see workouts that still need a Q.
  • Find the workout you want to lead and tap the green Claim button.
  • Once claimed, the workout will appear under My Next Q on your Home screen and in My Planner.


Once you have claimed the workout, you can immediately start planning it by selecting Plan BD or Plan Workout or come back and build your workout later.

New to The Q App?
Check out the Quick Start Guide for instructions on how to add the Q App to your phone, create your account, link your F3 profile, and use the Q App to claim, plan, and run your Q.

Q App Quick Start Guide

Plan Your Workout

Once you’ve claimed the Q, it’s time to build your “Weinke.” Your Weinke is your game plan for the workout. It can be detailed or simple. Some Qs plan every exercise, rep, and transition. Others write down a few major components and adjust as the workout progresses.

The Q App includes a built-in workout planner that allows you to create your Weinke in the app and have it attached to your upcoming Q slot. The app provides you with a template for what to say for the introduction and the necessary parts of the workout for you to build your Warm-O-Rama and Thangs. You can enter your own exercises or use the Workout Library to find examples. Your planned workout will remain stored in the App attached to the workout you are scheduled to lead. Then, when it’s time to Q, your Weinke is already on your phone, right in the Q App.

Prefer to use an index card, Notes app, spreadsheet, or piece of paper? That’s fine too.

The important thing is to have a plan before you arrive.

If you aren’t using the Q-App, below is a link to a Template to help you plan your Q. 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 – “on 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 – it’s about leading with intention. As the 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. Typically, the region will have some kind of standard Q-Source topic available each week. Although nothing requires the Q to stick to the script, the weekly topic can provide a helpful starting point.

F3 Nation provides several Q-Source topics on leadership principles which can be found here: F3 Nation Q-Source Index.

If you are planning your workout in the Q App, there will be a Third F section that may have suggested Q-Source pre-filled for you. Feel free to change this as you like. Also, keep in mind that just because this section appears at the bottom of your plan on the Q App does not mean you have to wait until the end of the workout to provide the Q Source.

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, it’s 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 Q App Makes Preblasting Easier
If you claimed your workout through the Q App, the App already knows information such as the AO, date, time, and location.

Use the Preblast feature to create your announcement, add whatever details or personality you want, and then share it with the PAX. You can customize it as much, or as little, as you like. If you are using the app on your phone, you can even share directly to Band from the Q App.

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


Using the Q App to Backblast and Log Attendance
The Q App makes it easy to finish your Q by handling the Backblast and attendance at the same time. If you create your Backblast through the Q App, you’ll select the PAX who posted as part of the process. When you complete the Backblast, that attendance is automatically logged for the workout.

Attendance must be logged in the Q App for the workout to count toward F3 Aggieland statistics. That includes individual post counts, AO attendance, Q counts, milestones, and other region stats.

If you prefer to write and post your Backblast outside of the Q App, that’s perfectly fine — but you still need to return to the Q App and log attendance separately. Posting a Backblast in Band or elsewhere does not by itself record attendance.

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.

Find an open Q in the Q App, claim it, and make it happen!

Need more help? Reach out on Band or talk to a fellow Pax — we’re here to support you! Most guys are more than happy to help a first-time Q put together his workout.

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 a 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.