Shout Out Friday!    December 12 2013

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Broken AMRAP
5-4-3-2-1 minutes of work with 1 minute rest inbetween of:
12 KB swings
12 burpees
12 box jumps
Pick up each round where you left off. Score is total rounds.

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
I’d like to give a shout-out to Sampo for spinning some super sick beats at the holiday party.
I’d like to give a shout-out to Emily for rocking Cindy with no bands!
I’d like to give a shout-out to the folks competing in Conquer Denver this weekend!

  • Nicole S

    I’d like to give a shout-out to all the people rocking the erg challenge… your motivation and persistence is amazing. Keep up the great work!!

  • Charlie

    Nice muscle-ups, Wendy!!!

  • Kirk Warner

    Everyone PRd their 400m time trial and 800m time trial yesterday in the endurance program. BIG SHOUT OUT to all the endurance crew!

  • Sarah

    I’d like to shout out to Nicole for saying if the bar is moving at all (even super slow) you’re strong enough to lift it – totally changed my attitude about being afraid of heavy weights!

  • Maura

    Shout out to everyone who ran in single degree weather and on ice in the past week. And especially those who did it repeatedly!

  • Nathan Bolser

    Shout-out to Wendy for her first muscle-up! Whoop whoop!

  • CAL

    Huge shout-out to Super Duty (aka Stef) for EVERYTHING she does to keep the Roots bus rockin’ & rollin’. And to anyone and everyone who had something to do with making the Roots Holiday Party such a SplendaFABtacular event!!

  • Killer

    Shout out to Danimal and Wendy for their muscle ups. So freakin’ impressive!

  • Emily Moore

    Shout out to Shane for encouraging me during my first hspu! I don’t think I would have went for it otherwise. Same to Nicole regarding my “band-less” Cindy. :)