Warm-up: After confirming that no rocks would be used or harmed during the workout, the PAX began a mosey from COT near Nation Ford High School football stadium around the perimeter of the high school student/sports parking lot, completed high knees, knee/ankle to chest stretching , and then circled up for some inconsistent rep count warm-up exercises.  Just a few side straddle hops, seal jacks, a few more side straddle hops and other associated warm-ups.

Workout: After deliberately keeping the PAX on their toes with varying the rep count in warm-ups, we opted for the pedestrian access to the macadam football field over the seemingly more efficient use of the driveway we were standing adjacent to.  With the normal use of this field by the “tough” football players (and possibly the marching band), we felt it prudent that he PAX of F3 could do it justice with some 4-corners of pain.  The layout was simple: 1 cone (with 3 exercises labeled for each of the 3 rounds) placed in each of the 4 end zone corners and 1 central cone at mid-field on the 50 yard line to begin each of the exercises, as well as await the 6.  Cones 1&3 included a variety of upper body exercises (Merkins, shoulder-taps, and the like), while cones 2&4 contained a smattering of lower body exercises, along the lines of alternating lunges and bomb jacks.  Starting at the middle of he field, the PAX counted off into 4 groups of 2 and each group started with their respective corner.  Upon completing the prescribed medicine (err, exercises), the PAX would return to the center come and complete abdominal exercises until the 6 was in.  LBCs, Freddy Mercury’s, and American Hammers were on the menu.  Upon completion of 3 rotations through each station, the PAX began the return mosey to COT.  An audible was called (due to the availability of time) to hit the pull-up bars and complete a Jacobs ladder consisting of 1 pull-up, run to the bottom of the hill behind Sugar Creek Elementary School and complete 4 Merkins, then run back – rinse and repeat until the ladder is complete. The PAX were able to complete the full ladder before proceeding back to COT.