F3 Gold Rush
Plant. Grow. Serve.
Ghostlinks AMRAP

Ghostlinks AMRAP

Q: Chuck E.



5 core principles 

  • are free of charge
  • are open to all men
  • are held outdoors, rain or shine, heat or cold
  • are led by men who participate in the workout in a rotating fashion with no certification necessary
  • end with a Circle of Trust


  • Side Straddle Hops – in cadence 
  • Mountain Man Poopers – in cadence 
  • Imperial Walkers – in cadence 
  • 13 Firey Jacks – OYO
  • Hillbilly Walkers – in cadence
  • Superman’s/starfish – in cadence up/down

The Thang:

  • Mosey to bottom of hill
  • AMRAP – 20 minutes
    • Bernie Sanders up hill
    • 10 Pseudo Planche Merkins
    • Run to trail split
    • 10 Jungle Poi Squats
    • Carioca Mosey to base of hill
    • 10 Breakdancing Bears
  • Recover
  • Mosey back to parking lot

Q made the mistake of informing PAX of the time limit and Site Q helped me to notice the rationing of energy taking place. Consequence for rationing energy was 10 Burpies if Q caught you, much to KJV’s chagrin.

T-Claps to Dome for moving up to the middle of the pack…hard work is paying off and 100% effort is there each week. Way to push it!

T-Claps also to Vespa for not letting me catch him and finishing hard!


  • LBSC (Little Baby Square Crunches) – In cadence: 24 thanks to some complaining from McFly
  • Nolan Ryan – 10 each side OYO
  • Scissor Push-ups – 5 each side OYO


  • Countorama – 15
  • Nameorama
  • Name FNG
  • Try to love all people, even those who hate you
  • Prayer
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