04/09/2021 - The Citadel - Ode to Abe Vigoda
AO: The Citadel
When: 04/09/2021
PAX:
Number of Pax: 14
Pax Names: Captain Underpants, Carmen SanDiego, CVS, Fargo, Five Hole, Handy Manny, Powderpuff, Puddles, S'mores, Squeaky Clean, Sweet Gherkins, Toadstool, Tonka, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sweet Gherkins
Introduction
Abigoda, Avagoda, Apigoda, A bagota, Abe Bigota…what the hell is this exercise actually called? Oh snap, it’s named after a person…
Since nobody knows how to say or pronounce this name of an exercise we all do at least a couple times a week, should probably make sure we get it figured out today.
Warm-O-Rama
Imperial Walkers x15IC
Abe Vigoda’s x12IC
Arm Circles x10 each IC
The Thang
Mosey to church lot with coupons, hop from island to island doing an exercise at each that starts with the following letters — A B E V I G O D A. One PAX was the designated counter for each exercise, and we all just did reps until they hit the number, then we stopped. After each exercise we moved across lot in some way, and moseyed back.
Exercises:
A — Alpos x 50 (powderpuff counted): cherry pickers across lot, mosey back
B — Bunny, Murder to red line (carmen sandiego counted): Karaoke across lot facing hill, mosey back
E — Elbow 2 Knee x 60 (toadstool counted): Karaoke across facing road, mosey back
V — Vertical calf rasies w/arms straight up x 40 (handy manny counted): sprint across, mosey back
I — Isometric holds: coupon straight out 30sec, coupon on shoulder squat 30sec, plank 45sec, wall sit w/arms straight in front 60sec (cvs counted): hopscotch jumps across, mosey back
G — Grady Corn x 100 (s’mores counted): shuffle across, mosey back
O — Outlaws x 75 (tonka counted): sprint across, mosey back
D — Deconstructed Burpee x7 – squats/leg kick out/merkin/leg kick out, motivator style (five hole counted): Paula Abdul run across, mosey back
A — Absolution x 15 (fargo counted): coupon moving tracks across, mosey back
Mary:
Pigeon Stretch each leg
LBC x 15 IC
Circle of Trust
Watched a TedTalk this week for a grad school class, and video was a guy named Sean Stephenson, who was an author and motivational speaker. He had a disease called Osteogenesis Imperfecta, which cause him to be small, just a couple feet tall, and wheel-chair bound. Talked about overcoming obstacles and judgements to make a difference to people. Had some key points that I shared with group, and invited to consider 1 during their day:
–Never believe a prediction that doesn’t empower you
–Chose a life of strength
–Pity freezes potential
–You are not your condition
–The only disability is one’s refusal to adapt
–You cannot afford to bully yourself
–When a human is insecure, they do stupid stuff
–Drop out of your mind and into your heart
Thankful for time together again this morning, and praying for Carmen’s family and all those going through struggles and trials in their lives. Prayers for peace and guidance, and let us all be positive influences to the people we interact with today.
Naked Man Moleskin
I read a lot of back-blasts and listen to people give exercise commands, and Abe Vigoda’s are probably the most misspelled and mispronounced exercise we have. Unless your of a certain age…like Rusty…why would you know who this old actor is? Shockingly(???) Powderpuff seems to know a lot about Abe, so take that for what it’s worth.
The last movement we did was a couple moving track, where 1 guy stood on a coupon, and the rest lined theirs up in front making a ‘bridge’, and as he walked over their coupon they grabbed it and moved it to the front to keep the ‘bridge’ moving. This idea popped into me head last night, so I was a little unsure how it would actually go. Thought it would either work well and be cool or an absolute disaster…worked fine. Not much of an exercise, more team-building, but was good.