After another one year hiatus, this one due to COVID, Thursday (3\/18) at #DashWIB, we will run the 3rd Marble Arch Marathons.\u00a0 At the inaugural event back in May 2017, 10 #DashPax attempted and 0 finished, although @Zima and @RustBucket came close but just barely missed the 45 minute time cutoff.\u00a0 At the second event in March 2019, we had 18 #DashPax attempt and 6(!) finish! @LitterBox, @Vig, @Zima, @Huckleberry, @Greenspan and @Offsides finished all 5 loops.\u00a0 So, in true Lazarus Lake fashion, we will have to make this one a bit harder.\u00a0 And the third core principle is in full effect (#RainOrShine #HotOrCold).<\/p>\n
The Thang<\/strong><\/p>\n Think of this as a much abbreviated version of the Barkley Marathons, the sadistic race in East Tennessee which is made up of 5 loops of 26ish miles and 20K feet of elevation gain per loop.\u00a0 On Thursday, we will attempt to run 5 loops (or 3 loops for a #FunRun) of Marble Arch Road.\u00a0 Each loop is 1.42 miles and 68.6 feet of elevation gain.\u00a0 At the end of each cul-de-sac we come across (#Innovation)<\/strong>, we will stop and perform 10 perfect form reps OYO of the called exercise:<\/p>\n Stop 1:\u00a0\u00a0M<\/strong>erkins<\/p>\n Stop 2:\u00a0\u00a0A<\/strong>lternating Side Lunges (each leg, so 1, 1, 2, 2, etc)<\/p>\n Stop 3:\u00a0\u00a0R<\/strong>ussian Twists (each side, so 1, 1, 2, 2, etc)<\/p>\n Stop 4:\u00a0\u00a0B<\/strong>urpees<\/p>\n Stop 5:\u00a0\u00a0L<\/strong>unges (each leg, so 1, 1, 2, 2, etc)<\/p>\n Stop 6:\u00a0\u00a0E<\/strong>lbow Plank Jacks<\/p>\n https:\/\/www.mapmyrun.com\/routes\/view\/4224623227<\/p>\n First loop will be clockwise.\u00a0 Second loop will be counterclockwise.\u00a0 Third loop will be clockwise.\u00a0 Fourth loop will be counterclockwise.\u00a0 On the fifth loop, the leader will chose the direction and then the PAX will alternate directions.<\/p>\n 3 completed loops within 45 minutes = #FunRun<\/p>\n 5 completed loops within 45 minutes = #Finisher<\/p>\n Virtual conch will blow at 0525.\u00a0 Virtual cigarette will be lit at 0530.\u00a0 5061 Marble Arch Road at the NW corner of Marble Arch and Cedar Trail (aka #TheTopOfTheD).\u00a0 Park either on the stub end of Cedar Trail or in YHC’s circle driveway.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" After another one year hiatus, this one due to COVID, Thursday (3\/18) at #DashWIB, we will run the 3rd Marble Arch Marathons.\u00a0 At the inaugural event back in May 2017, 10 #DashPax attempted and 0 finished, although @Zima and @RustBucket came close but just barely missed the 45 minute time cutoff.\u00a0 At the second event […]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,84],"tags":[],"class_list":["post-15268","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"Starfish","date":"March 18, 2021","pax":"DashStrong #HIMs"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15268","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15268"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15268\/revisions"}],"predecessor-version":[{"id":15269,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15268\/revisions\/15269"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}