Heinz 57

1. Warm‑Up (10 min)
• Mosey 2 laps around Parking lot mile (or around the AO)
○ (19) Imperial Walkers × 19 ** Hillbillies ** Merkins **
○ Motivators from 5 to 7

Theme: Heinz 57
• Why 57? We’ll use reps of 57 or creative splits (e.g., 5 + 7 = 12 reps, 19 + 38 = 57 total) throughout

Part 1 – Coupon Circuit (20 min)
Set up 4 stations. 2 rounds total (~16 min + transition).
• Station 1: Goblet Squats × 20
• Station 2: Coupon Curls × 20
• Station 3: Overhead Press × 20
• Station 4: Upright Rows × 20
After each station, rifle carry coupon

Part 2 – Bodyweight Grinder (15 min)
Perform 3 rounds:
• Merkins: 19 reps
• Big Boy Sit‑Ups: 19 reps
• Lunges: 19 reps (each leg)
• Plank Hold: 57 sec
Short mosey (~50 yards) between rounds. (up and back)

Part 3 – Heinz 57 Ladder (10 min)
• Pattern: Start at 5 reps, add 7 each round until you hit 57 total reps for each move.
1. Bear Crawl Shoulder Taps (each tap = 1 rep)
2. Air Squats (same ladder pattern)
3. Mountain Climbers (each leg = 1 rep)
• Between rounds: Short mosey (~50 yards) or rifle carry coupon for active recovery.

We made it to 40…nice job!!

February 7 is the no regrets conference at Salem Bible Church. There will be a beatdown before conference.

s for Steve and his surgery, jackknife and his wife, biscuit and his family for their loss, and other packs not in attendance, and for spoiler as he travels to Boston.