F3 Q Sheet: Workout Leader

Got the Q? F3 Q Sheet walks you through a complete 45-minute outdoor beatdown, from the welcome and disclaimer to the Circle of Trust, with a phase clock and an overall clock the whole way.

RUN THE WORKOUT - Preamble checklist with the full script: welcome, FNG check, disclaimer, phones and emergency, core principles, mission and credo - Big phase timer for Warm-O-Rama, the Thang, and Mary, plus a 45:00 overall clock - Loud beeps at one minute left, a 3-2-1 countdown, and at time, at an alarm volume you set, even with the ringer switch off - Locked phone? Get a notification when the phase is about to end - Screen stays awake while the clock runs - Built-in interval timer for Tabata and EMOM, a dice roller, and a deck-of-cards flipper

100 READY-TO-RUN WORKOUTS, OR BUILD YOUR OWN - 20 formats: Dora, 11s, 7s, pyramids, Tabata, EMOM, deck of cards, dice, ladders, pain stations, coupon work, and more - Create your own workout step by step: pick exercises, borrow steps from any library workout, or write your own - Duplicate any library workout and make it yours - Filter by gear (none, coupon, hill, stairs, cards, dice), intensity, and format - Star your favorites - Tap any exercise name to see how it's done

CIRCLE OF TRUST AND BACKBLAST - Count-o-rama counter and Name-o-rama list that marks FNGs - Notes for announcements and prayer requests - A backblast written for you. Copy or share it in one tap - Every backblast saved in your history

EXICON AND TRANSLATOR - 86 exercises explained in plain English - Translate workout slang into plain English, or plain English into workout slang - Searchable lexicon of 51 terms - Links to the F3 Nation map to find a workout near you

PRIVATE BY DESIGN No account, no ads, no tracking. Everything stays on your phone and works without a signal.

Built by Trunchbull (Dane Bonnigson), a PAX in the Swamp Rabbit region, for every man who's ever had the Q at 5:30 a.m.

F3 Q Sheet is free. The F3 name and logo are used with permission of F3 Nation. Exercise carries risk. Know your limits and modify as needed.

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