Wednesday, October 22
Start where you are. Use what you have. Do what you can.
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’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 glute bridges, unweighted or with an empty barbell
6-8 deadlifts, empty barbell
5-10 Push-ups, knee push-ups or elevated push-ups
10-20 Second Handstand Hold against wall, or with feet on a box in plank/pike position
6 Shoulder Taps (3 per side) against wall, or with feet on a box in plank/pike position
Strength/Skill
After WOD, if time:
4 RFQ, Superset;
Single DB Deadlift x 24 (12R/12L)
DB Strict Press x 12
WOD
10 rounds for time of:
Run, 150 m
10 Deadlifts, 135/95 lbs
Handstand Walk, 5 m
Athlete Instructions
For time, or not
Handstand Walk Modifications
3 shoulder taps per 1 meter of handstand walking.
1-2 shoulder tap per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
.
Other Equipment Conversions
Replace each 150m of running with 450m on the Echo Bike, 200m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
17:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
27:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
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