Date: 2026-05-18
AO: Horizon
Q: sticks ,
PAX: sticks, Bo, SPINAL TAP, Bellhop, Disco, Attache’, Purple Rain, 3 mile, vplaxico FNGs: None
COUNT: 9
WARMUP:
THE THANG:
Thang 1
Run to a landmark, stop and circle up. Rotate through these stations, running between each: • Merkins x15 IC — upper body, trail arm strength
• Squat to Rotational Reach x15 IC — simulate weight transfer through impact; reach opposite hand to outside of opposite foot at bottom • Lunge with Torso Twist x12 IC — hip mobility + rotation under load Run the full loop twice.
Thang 2 — The Fairway Circuit (~12 min)
Stay at one location, AMRAP style for 3 rounds, 90 seconds rest between:
• Bear Crawl 20 yards — shoulder stability, the unsung hero of a consistent swing • Plank Hip Dips x20 — oblique stability, prevents swaying
• Glute Bridges x20 — hip extension power, critical for driving distance
• Superman Hold x10 (3-second hold each) — lower back and posterior chain endurance
• Lateral Shuffles x10 each direction — lateral athleticism, weight shift drills MARY: stretching and LBC’s
ANNOUNCEMENTS: trifacta
COT: In 2009, at Turnberry — nine months after hip replacement surgery — 59-year-old Tom Watson led the British Open going into the final round.  This was a man who hadn’t won on the PGA Tour in over a decade. He was 11 years older than the then-record holder for oldest major champion.  Nobody gave him a shot. And for 71 holes, he played like he belonged there — because he believed he did.
Standing on the 18th tee with a one-shot lead, he hit a solid drive down the middle. He pulled an 8-iron, hit what looked like an exquisite approach — and somehow the ball trickled off the back of the green.  He had a makeable eight-footer for the win. By his own admission, he hit a “lousy putt.”  And just like that, it was gone.
Watson later wrote that the outcome is what matters — not whether you hung in there and put on a good show. He said, “Almost. I had it within my grasp, I was in a good frame of mind, I wasn’t nervous, but I let it slip away.” 
Here’s the thing though. A month after Turnberry, driving around Crater Lake in Oregon — apropos of nothing — Watson turned to his caddie and said just one word: “Almost.”  That’s it. One word. He carried it, he owned it, and he moved on.
We’re all going to have our Turnberry moments — in our jobs, our families, our health. Moments where we did everything right and the ball still rolls off the back of the green. The question isn’t whether that happens. It’s whether we keep showing up at 59, with a bad hip, believing we belong on the first tee. That’s what we do out here. We show up. Together.
F3 The Capital 