Listen up, Suwanee. You're out of shape, and you need to do something about it.

Saturday morning, put down your coffee cup, put on your workout clothes, take up your towel and come to Town Center Park at 9 a.m.

Waiting will be Pete Piedra, who will guide, cajole, urge and slightly threaten you during a free, 45-minute fitness boot camp.

You'll probably be sore at the end of the session, but also pleased with yourself for finishing, or trying to finish. In a weird way, it's fun.

Piedra knows a lot about boot camp — he went through basic training in the U.S. Army. He also knows a lot about motivating people who haven't exercised in a while, and about encouraging those who have to do more, faster and better.

His Xtreme Transformations is a personal training business on Lawrenceville Suwanee Road near Town Center. His wife Alyte and he, and seven employees, hold Xtreme Boot Camp classes three times a day, four days a week, in the park. They also operate a gym.

In exchange for using the city's park, Piedra is offering a boot camp class free on Saturdays to anyone who lives or works in Suwanee. The arrangement seems like a good deal for everyone.

What should you expect in your first boot camp? Well, there are no harsh words and no belittling slackers. And there are no boots — wear athletic shoes and bring that towel, because you'll spend a lot of time on the grass.

Piedra mixes up the exercises to keep things interesting. During the weekday classes, he occasionally shouts out, "Too hard!?" and the class yells back, "Too easy!"

There will probably be lots of situps, pushups and sprints, plus exercises for your quads and triceps. Every muscle in your body will feel it has been worked well, because it will have been.