On Thursday (4\/06\/23) at #DashWIB, we will run the 4rd Marble Arch Marathons.\u00a0 It has become a biennial tradition in these parts.\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 in 2019.\u00a0 So, in true Lazarus Lake fashion, we made the third one a bit harder.\u00a0 And the third core principle was in full effect (#RainOrShine #HotOrCold) as 13 pax attempted, 0 finished and 10 completed a #FunRun.<\/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 0.83 miles and 61.7 feet of elevation gain.\u00a0 At each intersection we come across, we will stop and perform an escalating number of perfect form reps OYO of the called exercise:<\/p>\n Stop 1:\u00a0\u00a0M<\/strong>erkins (1st loop = 5x, 2nd loop = 10x, 3rd loop = 15x, 4th loop = 20x, 5th loop = 25x)<\/p>\n Stop 2:\u00a0\u00a0A<\/strong>lternating Side Lunges (each leg, so 1, 1, 2, 2, etc) (1st loop = 5x, 2nd loop = 10x, 3rd loop = 15x, 4th loop = 20x, 5th loop = 25x)<\/p>\n Stop 3:\u00a0\u00a0R<\/strong>ussian Twists (each side, so 1, 1, 2, 2, etc) (1st loop = 5x, 2nd loop = 10x, 3rd loop = 15x, 4th loop = 20x, 5th loop = 25x)<\/p>\n Stop 4:\u00a0\u00a0B<\/strong>urpees (1st loop = 5x, 2nd loop = 10x, 3rd loop = 15x, 4th loop = 20x, 5th loop = 25x)<\/p>\n Stop 5:\u00a0\u00a0L<\/strong>unges (each leg, so 1, 1, 2, 2, etc) (1st loop = 5x, 2nd loop = 10x, 3rd loop = 15x, 4th loop = 20x, 5th loop = 25x)<\/p>\n Stop 6:\u00a0\u00a0E<\/strong>lbow Plank Jacks (1st loop = 5x, 2nd loop = 10x, 3rd loop = 15x, 4th loop = 20x, 5th loop = 25x)<\/p>\n https:\/\/www.mapmyrun.com\/routes\/view\/2433706189<\/p>\n First loop will be clockwise.\u00a0 Second loop will be counterclockwise.\u00a0 Third loop clockwise.\u00a0 Fourth loop counterclockwise.\u00a0 On the fifth loop, the leader will choose his 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\u2019s circle driveway.<\/p>\n","protected":false},"excerpt":{"rendered":" On Thursday (4\/06\/23) at #DashWIB, we will run the 4rd Marble Arch Marathons.\u00a0 It has become a biennial tradition in these parts.\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-21679","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"Starfish","date":"4\/6\/2023","pax":"Dash Strong HIMs"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21679","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=21679"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21679\/revisions"}],"predecessor-version":[{"id":21683,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21679\/revisions\/21683"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}