{"id":27078,"date":"2026-07-08T10:56:39","date_gmt":"2026-07-08T14:56:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27078"},"modified":"2026-07-08T10:56:39","modified_gmt":"2026-07-08T14:56:39","slug":"north-carolina-its-a-wet-heat","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/north-carolina-its-a-wet-heat\/","title":{"rendered":"North Carolina &#8211; It&#8217;s a Wet Heat"},"content":{"rendered":"<p>I woke up early for a good beatdown at Bells and Whistles.\u00a0 I had something planned with Transcript, but there was a pivot that needed to happen last minute.\u00a0 Luckily, I had this one in the back pocket.\u00a0 The humidity was almost oppressive this morning.\u00a0 Reminds me of this funny shirt I saw which said \u201c NC, it\u2019s a wet heat\u201d.\u00a0 LOL which I know is fitting for this time of year.\u00a0 So here I show it went.<\/p>\n<p><strong>Warm-O- Rama <\/strong><\/p>\n<ul>\n<li>SSH, Abe, Whirly, 5 Burpees<\/li>\n<\/ul>\n<p><strong>The Thang \u2013 10 reps each \u2013 1 min-2 min rest between each round<\/strong><\/p>\n<ul>\n<li>KB Swings<\/li>\n<li>Full Snatch Press \u2013 Right<\/li>\n<li>Full Snatch Press \u2013 Left<\/li>\n<li>Windmill \u2013 Right (modified to squats after round 3)<\/li>\n<li>Windmill \u2013 Left (modified to squats after round 3)<\/li>\n<li>Renegade Rows \u2013 Right<\/li>\n<li>Renegade Rows \u2013 Left<\/li>\n<li>Halos\n<ul>\n<li>Round 1<strong> \u2013 <\/strong>Lemming Loop (Big Street Island)<\/li>\n<li>Round 2 \u2013 5 Burpees, Lemming Loop<\/li>\n<li>Round 3 \u2013 10 Burpees, Lemming Loop<\/li>\n<li>Round 4 \u2013 10 Burpees, Rifle Carry Small Loop<\/li>\n<li>Round 5 \u2013 5 Burpees, Rifle Carry around main parking lot<\/li>\n<\/ul>\n<\/li>\n<li>Close out with 33 Burpee \u201cThunder Struck\u201d by AC\/DC with SSH in between each burpee.<\/li>\n<\/ul>\n<p>Overall this was a good beatdown that had the strength and heartrate up for most of the time.<\/p>\n<p><strong>NMM \u2013 <\/strong><\/p>\n<ul>\n<li>Manscape never ceases to amaze me. I hope when I am 70 that I can still do this.\u00a0 He smoked this workout.<\/li>\n<li>Airbag, Bluto, Interference and Closer all had solid showings. I know this is not the usual motis operandi but they adapted well.<\/li>\n<li>Autobot \u2013 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.<\/li>\n<li>BAM and Woodpecker had to leave early but both sweated out hard with the rest of us while they were there.<\/li>\n<li>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.<\/li>\n<li>The Duck was disappointed the rain did not hand around but I managed to labor around those runs.<\/li>\n<\/ul>\n<p>Thanks again BAM for letting me lead.\u00a0 I put the keys over by the pool house.\u00a0 Also, we did not see any bears this morning.<\/p>\n<p>&nbsp;<\/p>\n<p>Duck Out!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-27079\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/welcome-to-nc-its-a-wet-heat-shirt-shirt-house-of-swank-644448-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/welcome-to-nc-its-a-wet-heat-shirt-shirt-house-of-swank-644448-300x225.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/welcome-to-nc-its-a-wet-heat-shirt-shirt-house-of-swank-644448.jpg 720w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I woke up early for a good beatdown at Bells and Whistles.\u00a0 I had something planned with Transcript, but there was a pivot that needed to happen last minute.\u00a0 Luckily, I had this one in the back pocket.\u00a0 The humidity was almost oppressive this morning.\u00a0 Reminds me of this funny shirt I saw which said [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113],"tags":[167],"class_list":["post-27078","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations","tag-kettlebells"],"acf":{"q":"Rubber Ducky","date":"7.8.2026","pax":"Lace, Autobot (WB), Manscape (WD), Interference, Airbag, Bluto, BAM, Closer, Rubber Ducky, Woodpecker"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27078","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27078"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27078\/revisions"}],"predecessor-version":[{"id":27080,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27078\/revisions\/27080"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}