F3 Q Sheet: Workout Leader
Run the beatdown, start to COT
Only for iPhone
Free · Designed for iPhone. Not verified for macOS.
iPhone
Got the Q tomorrow? Pick from 100 ready-to-run workouts or build your own, and F3 Q Sheet walks you from the disclaimer to the COT with timers the whole way.
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.
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
Now F3 Q Sheet, with the official F3 logo.
- Create a workout: tap Create on the home screen and build it part by part. Pick exercises from the Exicon with reps and cadence, grab steps from any library workout, or write your own.
- Duplicate & edit any library workout to make it yours. Your workouts show under the Mine filter and run just like the library ones.
- Louder timer: set the alarm volume in the app and beeps play at that level no matter where your phone's volume is. Plus 3-2-1 countdown beeps and a sound when the interval timer finishes.
- Links to the F3 Nation map and resources on the More tab.
- New black-and-white look.
The developer, Dane Bonnigson, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Dane Bonnigson
- Size
- 2.4 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 17.0 or later.
- iPhone
Requires iOS 17.0 or later. - Mac
Requires macOS 14.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
- English
- Age Rating
4+
- 4+
- Copyright
- © 2026 Dane Bonnigson