Tuesday, October 21
March on. Do not tarry. To go forward is to move toward perfection. March on, and fear not the thorns, or the sharp stones on life's path.
Announcements:
We love promoting your businesses, organizations, events, and happenings. If you ever have something you’d like us to share with the Pisgah family, just send along and we’ll include it in these emails and posts.
We came across this podcast featuring two of our members, Michael and Meghan, which highlights the story of their business. Pretty cool!
Also, Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
3 minutes of easy rowing, biking or jogging
30 seconds of jumping jacks or single-unders
10 sit-ups or hollow rocks
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD:
For quality:
1x [ 10 DB/BB Rows + 1 Strict Dip ]
1x [ 9 DB/BB Rows + 2 Strict Dips ]
1x [ 8 DB/BB Rows + 3 Strict Dips ]
1x [ 7 DB/BB Rows + 4 Strict Dips ]
1x [ 6 DB/BB Rows + 5 Strict Dips ]
1x [ 5 DB/BB Rows + 6 Strict Dips ]
1x [ 4 DB/BB Rows + 7 Strict Dips ]
1x [ 3 DB/BB Rows + 8 Strict Dips ]
1x [ 2 DB/BB Rows + 8 Strict Dips ]
1x [ 1 DB/BB Rows + 10 Strict Dips ]
Athlete Instructions
Dips- strict; rings, bar or box / bench
Movement Demos
WOD
For time:
50 Double Unders (x2 Singles)
50 Sit-ups
5 Bar Muscle-ups (x3 Pull-Ups)
40 Double Unders
40 Sit-ups
4 Bar Muscle-ups
30 Double Unders
30 Sit-ups
3 Bar Muscle-ups
20 Double Unders
20 Sit-ups
2 Bar Muscle-ups
10 Double Unders
10 Sit-ups
1 Bar Muscle-up
Athlete Instructions
For time, or not
Goals
Super Fitness Robot time / rounds:
9:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
17:30 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider