Hamilton – The Workout

What time is it? SHOW TIME!  YHC had pondered a workout based around Hamilton, ever since his 2.0 introduced the soundtrack to him a year ago.  Finally – the time had come.  I pity the PAX – what could improve the heat and humidity of a summer NOLA morning besides the glorious sounds of show tunes reverberating through the air?  Who wouldn’t want to start their day with a little singing and dancing?

Start with a disclaimer, and fair warning to the PAX that this workout might be messy.  Then we mosey to the Great Lawn.

Alexander Hamilton: Open the day with the intro to Hamilton and spelling it all out.  First challenge of the workout – YHC’s speaker was not nearly loud enough.  This will be corrected for the next show tunes workout.

• Hops (of the Side-Straddle variety) x20
• Abe vigoda (aka windmills) x15
• Mayweather (Floyd) (not Merryweather…. duh, thanks Triple Shift!) x20
• Imperial Walkers x20
• Lbc x20
• Twists (little baby) x20
• Outlaw (new to NOLA pax – legs together, draw a big O) x10 each direction
• Nolan Ryan x10 each side

Aaron Burr, Sir: 2:36 duration.  What else starts with “Burr”?  Why Burr-pees of course.  OYO, Burpees for the duration of the song.  Go.  “What time is it?  SHOW TIME!”

At this point, YHC encountered an unexpected challenge.  Mud, grass and dew from the burpees made accessing and controlling the phone darn near impossible.  Moments of panic – “What now?  How will I play my sing-along songs for everyone?”  But in my moment of deepest and darkest despair, my phone suddenly began responding to my frantic gestures.  Whew, crisis averted.

Non Stop: Alexander Hamilton, famous for non-stop work (check his Federalist Papers work).  Pax to replicate with non-stop activity for the 6:30 duration.

• Suicides out-and-back to the first 3 palm trees
• Peter Parker x10, Plank Jack x10, Parker Peter x10
• Repeat until song ends
• Non-Stop.  Keep going.

Right Hand Man: Partner up with your Right Hand Man.

• Pax 1: Bear Crawl to the 2nd Palm.  Crawl Bear back.
• Pax 2: Lunges (go deep!)
• Flapjack
• Repeat with Crab Walk out, Walk Crab back.
• Repeat with Duck Walk out, Walk Duck back.
• Note: YHC had never tried Walk Duck before.  It kinda sucks.  In a good way.

Mosey to the Baby Foundry for the Revolutionary War re-enactment.

Guns and Ships and Yorktown: On morning reconnaissance run, YHC saw a collection of wooden pallets next to baby foundry.  Perfect.  On arrival at the foundry, send PAX over to collect 5 of them.  PAX will use this time to work on their own Guns.

• Pull Ups x5
• Pallet Curls x10 (There was quite a difference in weight between the Oak and Pine pallets…)
• Mericans x15
• Rinse and Repeat.  OYO.  Until the 2 songs end (6:30)
• Return the pallets

Mosey to the corner wall by the sculpture garden

Cabinet Battle #1: Partner up for the battle between Jefferson and Hamilton over the role of the federal treasury.

• Pax 1 (Jefferson): Plank
• Pax 2 (Hamilton): Feet on the butt of Jefferson, Dips x15
• Flapjack.  Repeat.  Until Washington takes Jefferson aside to tell him to either get the votes, or lose his job.
• NOTE: Next time, YHC will look for a partner a wee bit smaller than Quick Draw.

Mosey back to the Great Lawn.  We have time for one more exercise.  DaParish gets to choose which song.  He goes with:

Election of 1800: Squats x18, Lunge x18, Squat Jumps x18.  Repeat for the 4:00 duration of the song.  (Alternative was My Shot with the Okwata “Two shots at the Bar” jack webbs.  Next time….  And we never got to the Duel either!)

With that, our hour reprise of Hamilton, The Musical is done.  Mosey back to the flags for count-off (19 PAX, alas one early departure by Hawg), name-o-rama and naming our FNG (welcome to F3 Gilligan!) followed by announcements

• Triathalon coming up – talk to DaParish if interested
• Training towards Rock and Roll Marathon in February – talk to Rudy if interested

Several intentions, including those who are sick (Maverick’s uncle, FracSac’s dad, Rudy’s friend’s daughter).  As always, I am extremely grateful for the friendships I have made with my fellow F3 brothers.  I hope to use the inspiration they offer me as an example to help me lead a life that may offer inspiration to others.

10 of us settled in at Morning Call for coffee and camaraderie. Lots of great ideas about how to continue spreading the mission of F3 through several different venues in the NOLA area.  Here’s looking at you, Jadaveon!

Thank you for letting me lead, and thank you for humoring me in my attempts to try something different with my Qs.  I hope you enjoyed it – even if your enjoyment came from heckling and mocking your Q.  Offer your suggestions for show-tunes workouts in the comments.  I know DaParish wants to see Wicked…