North Carolina – It’s a Wet Heat

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North Carolina – It’s a Wet Heat

QIC: Rubber Ducky

Date: 7.8.2026

PAX: Lace, Autobot (WB), Manscape (WD), Interference, Airbag, Bluto, BAM, Closer, Rubber Ducky, Woodpecker

I woke up early for a good beatdown at Bells and Whistles.  I had something planned with Transcript, but there was a pivot that needed to happen last minute.  Luckily, I had this one in the back pocket.  The humidity was almost oppressive this morning.  Reminds me of this funny shirt I saw which said “ NC, it’s a wet heat”.  LOL which I know is fitting for this time of year.  So here I show it went.

Warm-O- Rama

  • SSH, Abe, Whirly, 5 Burpees

The Thang – 10 reps each – 1 min-2 min rest between each round

  • KB Swings
  • Full Snatch Press – Right
  • Full Snatch Press – Left
  • Windmill – Right (modified to squats after round 3)
  • Windmill – Left (modified to squats after round 3)
  • Renegade Rows – Right
  • Renegade Rows – Left
  • Halos
    • Round 1 – Lemming Loop (Big Street Island)
    • Round 2 – 5 Burpees, Lemming Loop
    • Round 3 – 10 Burpees, Lemming Loop
    • Round 4 – 10 Burpees, Rifle Carry Small Loop
    • Round 5 – 5 Burpees, Rifle Carry around main parking lot
  • Close out with 33 Burpee “Thunder Struck” by AC/DC with SSH in between each burpee.

Overall this was a good beatdown that had the strength and heartrate up for most of the time.

NMM –

  • Manscape never ceases to amaze me. I hope when I am 70 that I can still do this.  He smoked this workout.
  • Airbag, Bluto, Interference and Closer all had solid showings. I know this is not the usual motis operandi but they adapted well.
  • Autobot – trying to get into a military role with the guard and Lace mentioned more of this will be needed for him to get there. He is definitely motivated.
  • BAM and Woodpecker had to leave early but both sweated out hard with the rest of us while they were there.
  • Lace is just a machine or yet a gazelle. I think I saw him nodding off on the run while the rest of us were sucking wind.
  • The Duck was disappointed the rain did not hand around but I managed to labor around those runs.

Thanks again BAM for letting me lead.  I put the keys over by the pool house.  Also, we did not see any bears this morning.

 

Duck Out!

 

 

Tags: #kettlebells

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