Q = The person leading the workout.  Responsible for creating the workout, making sure no one gets left behind, and making sure the workout starts and ends on time. 


We use a Q-management system called Q-Signups. You can sign up to Q any of our AOs at via the the Qsingups App on Slack.. Once you sign up, it will send you a reminder a few days prior as well as post in the AO Channel on Sunday for the Q you signed up for that week. See below to find out how to set and sign up for a Q (below that you can read on what you need to know to run a Q)

 Here are the steps to get access to the Qsignups app on Slack:

In order to sign up for Q slots, we are now using the QSignups app within Slack. This means you never have to leave the Slack app to sign up for new Q’s, see what Q’s you have coming up, or even see the weekly schedule. Click here to see screen shots or just follow steps below:

After clicking on your current Q, you can then click the button to take yourself off of the Q slot:


Your first Q is called a VQ (lexicon for Virgin Q) and is usually celebrated among the PAX as first real step towards leadership within F3. 

Everyone leads differently, and you are encouraged to bring your own style and workout/exercises to the PAX.

The below is intended to help formulate your thoughts and provide some general framework should you need/want the structure. There are really only 5 core principles to making sure this is an F3 workout.

The workouts have to:

* * *

Getting Prepped, General Info

Many of these may seem self-explanatory but can get lost in the moment.

* * *

Sample Workout Structure

Think of the workout as small sections of time.


At the start of your workout, you need to give the disclaimer. (In some regions this is only done when FNGs are there.) Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt. For reference, here’s the full doc.


It’s best to start with a CoP, jog, or preferably both to warm up the group. Think of muscles like taffy… when cold, snapping happens easier. When warm, nice and smooth.

Your Workout

Put together your plan. Check out the exercise database for inspiration. Lots of great exercises and new Qs frequently find something new here to bring out.

If you’re a planner, “schedule” more exercises than there is workout time. Time will pass faster than usual, most likely.

Usually you’ll want something that’s a time-eater after a warm-up, search for “routine” in the exercise DB and remember the “pearls on a string” concept. You stop, do something, run to another place, do something else.

6 MoM

Near the conclusion, you will need to head back to the start or where you usually do CoT. Here’s where you’ll have some room to do Core exercises. This can be two minutes to six, usually.


Count-o-rama, name-o-rama, announcements, and shout-out/words of wisdom. Take Group Picture (if no video done during name-o-rama) for slack.