Workout Group, 15 or so folks showed up.

Standard Warm up and Dynamic Mobility

12 circuits of various work, for examples:

5 yard suicides out to 20 yard line
pushups for x seconds
vertical jump and stick for x seconds
v-sits for x seconds

sprint 100 yards
rocket girls for x seconds
walking lunges for x seconds
spyderman pushups for x seconds
plank

Set up in 4 quarters, about a minute of rest between quarters and 3 minutes at half time.

Basically, I got my butt kicked. Two back to back butt kick workouts does not a happy boy make.