Friday, October 24
Power is of two kinds. One is obtained by the fear of punishment and the other by acts of love. Power based on love is a thousand times more effective and permanent then the one derived from fear of punishment.
Announcements:
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’)
2-4 minutes of easy jogging, biking or rowing
-then-
3 Rounds, not for time, of:
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
30 seconds of biking or burpees (try to increase pace round after round. Not higher than your 70% effort)
60 seconds of rest
Strength/Skill
4 RFQ, superset:
Accumulate:30 L-Sit Hold or Hollow Hold
Bench Press x 5 (~80% 1RM)
WOD
For quality:
20 Strict Pull-ups
X Air Bike Calories, 20 secs
18 Strict Pull-ups
X Air Bike Calories, 18 secs
16 Strict Pull-ups
X Air Bike Calories, 16 secs
14 Strict Pull-ups
X Air Bike Calories, 14 secs
12 Strict Pull-ups
X Air Bike Calories, 12 secs
10 Strict Pull-ups
X Air Bike Calories, 10 secs
Athlete Instructions
*Allow full recovery between intervals
Goals
Super Fitness Robot time / rounds:
Men- Accumulating a total of 85 calories or more
Women- Accumulating a total of 45 calories or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- Accumulating a total of 45 calories or more
Women- Accumulating a total of 25 calories or more
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Pec stretch, laying on side.
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