Thursday Workout

There was no workout for Wednesday so that athletes could a rest day. See below for Thursday's workout, if you don't know an exercise click the link to see video.

At Home Strength Circuit

Warm Up:

JUMPING JACKS 2X60 SECONDS

SQUAT JACK 2X60 SECONDS 

IN AND OUTS 2X60 SECONDS

Rest: Take one minute to catch your breath.

Warm Up Continued:

FROG PUMPS 2X15 REPS

LATERAL BEAR CRAWL 2X45 SECONDS

SHOULDER Y TO LIFT OFF 2X12 REPS

Rest: Take two minutes to catch your breath.

 

First Tri-Set; do these exercises together for four rounds

BODYWEIGHT SQUAT 45 SECONDS

HAND-RELEASE PUSH-UP  45 SECONDS

Windmill Stretch 8 reps each side

Rest: Take two minutes to catch your breath.

Second Tri-Set: Three rounds!

ALTERNATING REVERSE LUNGE 15 REPS

ALTERNATING BIRD DOG 45 SECONDS

PUSH-UPS 20 SECONDS 

REST! TAKE TWO MINUTES TO CATCH YOUR BREATH.

Tuesday Workout

Warm up 8 min jog followed by dynamics/ drills

Ins & Outs: if at all possible on grass

30s sprinting 90s easy jog (2 sets of 4)

3 minutes rest between sets

Cool down 10 min run and stretch 

Body weight workout: repeat 3 times

- Regular Crunches: 20 reps

- Leg Raises: 20 reps

- Plank: 30 seconds

- Mountain climbers: 30 seconds

- One minute rest

Christmas Break

Tomorrow varsity distance will meet at 9am, varsity sprints, jumps and throws will meet at 10am. As stated in the parent meeting JV and Freshman will be on virtual workouts during the break, this is just a safety precaution due to the number of covid/close contact cases that went out last week and the number of emails we have received in regards to close contacts over the Holiday weekend. Also, if you test positive during the break please make sure you email runningmounties@gmail.com and we will get back to you in regards to the next step once your quarantine period is over. For those that have come in close contact during the break please follow the ten day quarantine period and get a test after day 5/7 as per district protocol. More updates will be posted tomorrow

Warm up 12 min jog/ dynamics/drills and stretching followed by workout below.

Repeat 3 times

1) 50 Jumping Jacks

2) 10 Squats

3) 10 Pushups

4) 50 Jumping Jacks

5) 10 Lunges ea. leg

6) 10 Pushups

7) 50 Jumping Jacks

8) 10 Reverse Lunges

9) Plank (30 seconds)

Take a one minute break and start over

12/22

Today throwers will meet at the freshman building at 2:45, varsity will meet at woodman field at 2:50. Everyone else should do the workout below and check blog later today for updates in regards to winter break.

Warm-Up: 3 sets of jumping jacks for one minute. Thirty seconds rest between sets

Workout:

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: repeat warm up followed by stretching, hold each stretch for 30 seconds.

SEC Championship

The order of events and athletes competing tomorrow has been posted. Athletes should wear black sweatpants (or dark blue) and a Montclair sweatshirt for their warm ups, and also make sure to wear layers as the bus ride may be could and walking to and from the venue and the venue itself gets cold. Make sure you all pack water for school as well as water and food/snacks for the meet and extra masks(and money to purchase water as well). 

Athletes will need to wear masks at all times except when competing and for all SEC/Essex County Meets no spectators are allowed. The bus will leave from Midland avenue at 1:40pm; due to this athletes competing will be excused from their 6th and 7th period classes. Athletes not competing should do the workout below at home.

Warm-Up: 3 sets of jumping jacks for one minute. Thirty seconds rest between sets

Workout:

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: repeat warm up followed by stretching, hold each stretch for 30 seconds.

Saturday 10/18

There will be no practice for JV and Freshman tomorrow however, there will be a brief meeting/shake out for varsity. Parents please see message below from the athletic department if you are unable to attend Coach Washington will address these issues on Sunday during our parent meeting.

Due to the increase in cases that continue I would like to have a meeting with our parents at 2pm. This will be a virtual meeting and I ask that all of you log in. 

Please use the link below to sign in. The meeting will take less than 30 minutes.

https://mpsdnj.webex.com/mpsdnj/onstage/g.php?MTID=ef1ad270cf77014469689070defc4e8df

Updates

There will be a mandatory team/parent meeting on Sunday (12/19) at 7pm, we will discuss what the season will look like, the current covid climate and protocol as well as a question and answer portion with Coach Washington. Please see links to the right under 2021-22 to register for the meeting and fill out emergency contact information for athletes. The emergency contact information must be received before Sunday evening for all athletes (new and returning)

12/16

Tomorrow the group going to Ocean Breeze will leave from Midland avenue at 1:20pm, everyone else will have practice at woodman at 1:30 and will be done by 2:30 (throwers by 1:30-3:30). Please plan accordingly. As stated in the beginning of the season we ask that all families go over the team guidelines and the districts covid protocol

12/9

Tomorrow freshman and JV athletes will have the day off. Throwers will meet in the Mountie gym in the annex and varsity athletes will meet in the Bulldog gym in the annex; both groups will begin practice at 1:30. All groups/levels will meet at woodman on Friday for practice at 1:30 and there will be practice on Saturday morning time will be posted here tomorrow.

12/8

Tomorrow, all athletes will meet at woodman immediately after school and practice will begin at 1:30pm. The schedule for the season as well as the most up to date roster has been posted; if your name is not on the roster, please send an email to runningmounties@gmail.com so we can let you know why and what needs to be done to be cleared. We will have a parent meeting via zoom next week so please keep an eye on the blog for more information. In the mean time parents and athletes please look over the team policy and gain a full understanding of it as we approach the season ahead.

December 4th

As stated today athletes will have the weekend off; that being said we ask that you use the time wisely. Catch up on homework, rest and recover; practice will resume on Monday after school. Please remember that if you come in contact with or have a positive covid case you will need to follow the districts guidelines and quarantine. 

General Info.

The PE OPT out form is posted to the right, upper class-men looking to opt out must turn this in to Coach Washington tomorrow before practice begins. If you do not turn this form in you will not be able to opt out of gym. Athletes please make sure you bring water, masks and layers everyday... also, make sure athletes and parents both read the team policies linked to the right.

Day One

We hope you all had an amazing thanksgiving and enjoyed the time with friends and family. Tomorrow will be the first day of practice, as stipulated at the last team meeting we will meet at Woodman field every day unless the temperature is under 40 degrees. Athletes should be at the field by 2:45, we will go over the roster, locker rooms, team guidelines and of course workout. All freshman and JV parents should be on hand (or have rides coordinated) to pick up athletes at 4:45. 

The first two weeks will be a tryout period for all levels (freshman, jv and varsity), athletes should come prepared tomorrow with layers, hats, gloves and of course bottled water. If you traveled for the holiday please see the district guidelines below and we also ask that all families (this means athletes and parents) read the team policies and procedures linked to the right. We look forward to the season ahead and ask that athletes and parents check the blog frequently. Also, you can find us other at Running Mounties on all forms of social media (FB, IG and Twitter). The schedule for the season will be up before the end of this coming week.

Unvaccinated; Unvaccinated staff and students must continue to follow the CDC Guidelines which require 10 days of quarantine without testing or 7 days of quarantine with a negative test taken on days 3-5 after travel.

Fully Vaccinated; For those who are vaccinated, NJ residents returning home after travel do not need to be quarantined but should still follow travel guidance from the CDC, NJDOH, and all local health and safety protocols. Individuals should test 3-5 days and monitor for symptoms after travel.

Workouts

Please see preseason workouts link to the right for this weeks workouts. Once we receive a roster it will be posted on the blog with information for the first week of practice, which begins Monday November 29th.

Preseason

Thank you to all the athletes who were able to attend yesterdays meeting after school, for those unable to attend please see information below.

The first official day of practice: Nov. 29th at Woodman field 3pm dressed and ready to workout. The first two weeks of practice are a tryout period.

Today and Saturday all athletes should go for a 20min run or 45 minute bike ride

Friday athletes should do the circuit listed below and workouts for next week will be posted here this weekend.

Warm-Up: 3 sets of jumping jacks for one minute. Thirty seconds rest between sets

Workout:

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete all six exercises to finish one round. Do 3 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Important Information

Just a reminder; tomorrow the impact test for winter track will take place. All freshman, juniors and athletes who have never done a sport at MHS need to have this done to be cleared for the first day of practice. They will be held in room 112 in the main building and our time slot is 4pm, please remember to have your signed permission slip on hand or you will not be admitted.

For all athletes signed up for and interested in winter track there will be a mandatory team meeting on Wednesday at 3pm at woodman field. We will meet on the visiting side bleachers. Parents please keep an eye out as we will be posting here and in the announcements in regards to a parent meeting that will take place via zoom early next week.

Paperwork

Reminder Genesis for winter sports will close at noon on November 1. Please see links to the right for the paperwork you need to fill out and turn into the athletic department. Athletes currently doing a fall sport only need to fill out the health history form, anyone new to athletics will need to do the physical form. Freshman, juniors and anyone who has never done a sport at MHS will also need to get an impact test (see dates below) when you go to the impact test you will need to have the permission slip online. Again all of these documents are linked to the right.

Wednesday, October 27th

3pm - Ice Hockey

4pm - Swimming (Boys & Girls)

5pm - Bowling (Boys & Girls)

Tuesday, November 9th

3pm - Boys' Basketball

4pm - Girls' Basketball

5pm - Wrestling

Tuesday, November 16th

3pm - Fencing (Boys & Girls)

4pm - Winter Track (Boys & Girls)

5pm - Winter Cheerleading

Winter Track

For anyone that missed the winter track interest meeting please remember that all paperwork is due on November 1st. Athletes currently doing a fall sport only have to fill out the health history form which must be signed by the parents and athletes. Everyone else has to fill out the complete packet, freshman and juniors will need to get an impact test. Impact testing dates are listed below

Tuesday, October 26th

3pm - Ice Hockey

4pm - Swimming (Boys & Girls)

5pm - Bowling (Boys & Girls)

Tuesday, November 9th

3pm - Boys' Basketball

4pm - Girls' Basketball

5pm - Wrestling

Tuesday, November 16th

3pm - Fencing (Boys & Girls)

4pm - Winter Track (Boys & Girls)

5pm - Winter Cheerleading

Winter Track Meeting

There will be an interest meeting for anyone interested in participating and/or managing winter track on Friday October 22nd, 3pm at woodman field. We will meet in the bleachers on the visiting team side. We will discuss general information and what needs to be done so you will be able to participate on the first day of practice.

Winter Track Sign up

Parents: please note that winter athletic registration opens today and will close on Monday, November 1st. This means Genesis and actual paperwork must be turned in by this day. Sports forms can be dropped off in the box outside of the athletic office as well as emailed to Dr. Scarpello. Just like last year, students have to be registered in genesis.

Message from athletic department

 The message below was emailed to families. Please make sure you get these items done as soon as possible (especially the Genesis portion). If you did not get this email please update your contact information in Genesis. Please make sure you get the items in before the due dates listed. Also, for cross country all information will be posted on montclaircrosscountry.blogspot.com for the summer and fall season.

First, and most importantly I hope you and your families are remaining safe and healthy during this time.  We will be using Genesis for all sports forms for the upcoming fall season. 

Fall 2021 athletic registration will open on Tuesday, June 1^st.  We have opened a new Tab in your Parent and Student Access accounts called “Athletics”. This screen will display the date of your last physical exam, and when it expires. It will also list all of the dates you signed your required forms. All Genesis forms must be completed no later than July 12th at midnight.

 

Please follow the steps below in order to sign up for Fall Sports. Please log onto your Parent Access account and go to the Forms Tab.

• Please remember: DO NOT share your password with your child and allow them to log onto your account.
• Click on the form called “Fall Sports 2021-22”.
  • Please review the first 4 questions on the form.
    • Click on the link and review the document displayed.
    • After reading the document click on the “Selected” check box to the right of the question for the following forms.
      • NJSIAA’s Steroid testing policy.
      • Sports-Related Concussion and Head Injury Fact Sheet.
      • Sudden Cardiac Death Pamphlet.
      • Opioid Video Sign Off Sheet
      • Opioid Use and Misuse educational fact sheet.
  • Review the NJSIAA Steroid testing Policy, and choose yes to consent to random testing.
  • Read the districts Athletic Code of Conduct, and choose “Yes” that you and your child will abide by its provisions.
  • Choose the sport your child wants to play from the dropdown menu.
  • Click the green box called “Update Answers”.
  • Click the Finalize check box.
  • Click Ok when asked are you sure you want to finalize this form?
  • Click Update Answers.
  • If you do not answer all of the questions on the form, the form will not be accepted and your child will not be signed up for the sport they wish to play. 

**Rising freshmen will need a sports physical to participate in the fall 2021 athletic season.

**Rising 10^th, 11^th, and 12^th graders do not need to submit a new physical, as long as the one on file is still valid. 

Please email medical forms as an attachment to Ms. Kim Covello at kcovello@montclair.k12.nj.us.

All medical forms are located on the MHS High School website under Athletics, Mandatory Forms.  https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms

 

You must register every athletic season (i.e. Fall, Winter, and Spring)

 

Impact testing will be done virtually.  If you are going to be a freshman or junior or have not had an impact test done within the last year please fill out this form.

and email it to Mrs. Chemidlin at mchemidlin@montclair.k12.nj.us.  Mrs. Chemidlin will schedule you for an impact test and walk you through the process.

 

Thank you for your continued support!

 

Any questions please do not hesitate to email Ms. Kim Covello at kcovello@montclair.k12.nj.us

Banquet

Just a reminder, the banquet is tomorrow at 6pm at woodman field. All athletes who are now officially done with their season can return their uniforms at the banquet. If you were one of the athletes who did not turn them in prior, please do so tomorrow. Look forward to seeing you all tomorrow evening

Meet of Champions

Athletes competing tomorrow should report to Woodman at 9:45am, remember to bring waters, snacks and food as the meet will probably run about 6-7 hours.

Parents and spectators use 401 Avon Ave, South Plainfield, NJ 07080 for directions, the meet begins at 12pm and is free of charge. Parking will be minimal as the track is in a residential area (like woodman) so be prepared to do some walking.

Princeton Meet

Spectators WILL be allowed at this meet, but must follow Princeton Public Schools policy and wear masks while inside the facility. For directions input Princeton unified middle schools in your gps. Parking is in the middle school lot or the Princeton HS lot on houghton rd. Track is across the street from both locations

Also following Princeton Public Schools policy, athletes must be masked unless actively involved in competition. We understand this may be an issue for some after being unmasked at the sectional meets, but we must follow district policy in order to host the meet.

6/14

Athletes moving on to groups and athletes competing tomorrow should report to woodman at 2:50 today. The list of athletes competing tomorrow and the order of events has been posted, athletes competing will leave from Woodman at 2pm. 

Tomorrows forecast in Princeton currently has a 40% chance of thunderstorms, we will be notified by 10am tomorrow whether or not the meet has been postponed due to this. If postponed the meet will be moved to Wednesday with the same departure and start time of (2 and 4pm).

Groups/ General Team info.

Athletes competing this weekend will be excused from their 4th period class tomorrow as the bus will be leaving from Woodman field at 12:30. Make sure you all are staying hydrated, eat breakfast and lunch, bring waters and snacks and most importantly come ready to compete.

As mentioned in our team meeting today please make sure you all RSVP if you plan on attending the end of season banquet. Even if it is just the child going and no parents (there is an option for this on the google form) we need that information to get a count for food and spacing purposes; RSVP is linked in banquet tab to the right and information below.

Also mentioned in our meeting was the team fundraiser. Again we would like all athletes to setup their own individual page and try to reach at least 10 people and parents if you can share the link and get the word out that would be greatly appreciated as these funds help us provide for and run this team.

June 9

Athletes moving on to Groups will have practice today; 2:45 woodman field. Everyone else take the day off and we will see you tomorrow.

Team Update

There will be no practice today, based on the weather we will regroup tomorrow. There will be a mandatory team meeting on Thursday at 2:45 (all athletes must be present). Athletes who are not moving on to groups should return their uniforms by the end of this meeting or you will be billed by the athletic department.

Athletes moving on to groups, if your parents want to spectate they must purchase tickets at the link below. Families should purchase tickets for Day 1 and Day 2 of Spring Boys & Girls Track & Field State Group Championships - Groups 2 & 4. If you do not purchase tickets in advance online you will not be permitted into the event. To be on the safe side do this on a computer and not your phone.

Group Tickets: https://www.njsiaa.org/tickets 

For those of you who have not RSVP'd for the banquet, please do so as soon as possible as the deadline is Friday. Like the tickets if you miss this you will not be allowed in, as we need an exact number due to prep, food and to follow district guidelines.

Banquet RSVP: bit.ly/XCTFbanquet

NJSIAA Sectionals

Tomorrow the bus will be leaving from Woodman at 12:45pm. Athletes competing will be excused from their 9th period class. Rain is in the forecast so just like last week bring plastic bags so that you can put your clothes in when you strip down to compete, wear layers and pack/wear rain gear. Make sure you all eat breakfast and lunch and bring water, food/snacks.

Athletes competing on Saturday have tomorrow off and the bus will leave from woodman at 8am. For those of you not competing there will be no practice tomorrow or Saturday however, do 4 sets of the workout below tomorrow and on Saturday go for a 20 minute run.

• Mountain Climbers

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Plank

• Jumping Jacks

• Crunches

• Jumping Jacks

• Squats

• Jumping Jacks

• Lunges

• Jumping Jacks

• Leg raises

• Jumping Jacks

• Plank

 

Update

Athletes should report to woodman at 2:45, practice will be done by 3:45. Be on time and plan accordingly 

Sectionals

In regards to practice today, we are keeping an eye on the weather and will have information up by noon.

The list for athletes competing and the order of events for NJSIAA State Sectionals has been posted. Make sure you look at the order of events and see what day you are competing. Athletes competing on Friday, the bus will leave from woodman at 12:45pm and you will be excused from your last period class; for athletes competing on Saturday the bus will leave from Woodman at 8am. 

As of now spectators are allowed and we will be competing at Christopher Columbus Middle school in Clifton NJ, on Friday the meet begins at 2:30 and on Saturday it begins at 9:30. Also, families please see flyer and rsvp for the banquet at the link below. 

bit.ly/XCTFbanquet

June 1

Tomorrow the JV and Freshman boys will be going to SHP for the last dual meet of the season; the bus will leave from woodman at 2:40pm. The address to enter the KAC for scrimmages and games is: 640 Prospect Avenue, West Orange, NJ 07052. All other athletes will have practice at woodman and should report at 2:50. 

Memorial Day

Tomorrow practice will be at 9am for all levels. We will discuss what this week will look like as well as the remainder of the season. Families that did not receive the information for the banquet please make sure you fill out the emergency contact google form linked to the right so that you can receive all communication in regards to the team/events.

County Championship

The order of events and list of athletes competing tomorrow has been posted. The bus will leave from Woodman at 12:30; athletes the weather calls for cooler temps and heavy periods of rain so wear layers and rain gear also, bring extra clothes and a towel kept in a plastic bag in your backpack. Also, make sure you bring water and snacks. Spectators are allowed tomorrow, however masks are requested for all spectators.

Week of May 24th

Tomorrow's meet against East Orange has been cancelled due to the Essex County Championship being added to the schedule. That being said tomorrow will be a regular day of practice, all athletes should arrive at 2:45pm.

Athletes as discussed in our team meeting please sign up for our team fundraiser or givebutter (instructions below). If you do not want to make a page then at least share the link with family and friends. We would like all athletes to reach out to at least 10 people. This fundraiser is for the betterment and growth of the team, so we ask that everyone please get on board.

Give Butter

Team Fundraiser

1. Type in link below

2. Click Fundraise button

3. Choose whether to sign up with email address or FB

4. From there set up your own page and if you want your own message to help get donations

5. Utilize email and social media to get the word out.

https://givebutter.com/spf3Kn

SEC Championship

The meet information (order of events/athletes competing) has been posted. The bus will leave from Woodman at 1:45pm; athletes don't just lay around all day, get out of bed and start the day on the right foot. Eat breakfast, participate in class, eat lunch, HYDRATE and come ready to compete. Make sure you all bring at least 3 bottles of water and food/snacks.

The meet begins at 3:30 and as stated in the previous post, spectators are allowed however masks are required while in the stadium.

Updates

Tomorrow athletes should report to Woodman field at 2:45pm, there will be a mandatory team meeting before practice begins; if you have labs or meetings get there as soon as you can. When entering the facility come through the parking lot gate and not the normal entrance as it will be getting utilized by the athletic department. This Friday we will have our SEC Championship meet, spectators will be permitted at no charge, all the conference asks is no dogs and spectators wear masks (vaccinated and unvaccinated) while in the stadium.

Please take a look at the schedule as there are updates, next week's County Championship is now a one day meet on Friday evening. We have been working hard to not get this meet cancelled and have prevailed, updates are still in the works in regards to the order of events, spectators and other items. Once we receive updates we will post them here as well as have a team meeting.

Fundraiser

Tomorrow athletes should arrive at 2:45pm. Also, as mentioned during our team meeting today we have started a fundraiser with give butter. Seeing as we have lost out on many of our fundraising opportunities (this season and last) due to covid we have started this campaign. It will help us to fund athletes for events and items needed for the team not covered by the district. Please see link in tabs to the right for more details, also if you click the fundraise button you can create your own support page which will be linked to this one. From their you can share to your social media outlets and send emails to friends and family. Or if you chose you can just keep it old school and share the link. Any and all help is greatly appreciated as we aim to do our best for these athletes.

May 17th

Tomorrow will be our next home dual meet, all athletes should report to woodman at 2:45pm as we will have a team meeting discussing some general information as well as who is running what. Some athletes will run and others will work the meet alongside the coaching staff. Competition attire will be the team t-shirt and black bottoms, athletes who don't have the shirt will receive one. As per montclair spectator guidelines only 2 parents/guardians from athletes household are allowed on site. Athletes make sure you bring water/gatorade as well as snacks if need be bring money as there will be a concession stand.

Update: County Relays

No spectators will be permitted at tomorrow's Essex County Track & Field Relay Championships. Schools Stadium and the county have informed us that due to the number of teams and athletes entered they are not currently in the position to handle spectators.

Athletes competing, make sure you all bring, a minimum of, two bottles of water and snacks/food as there will be no concession stand. Make sure you all wear your short sleeve black shirt and long sleeve, pack an extra layer as we will be at the stadium into the evening. The bus will leave from Woodman at 12:30 please be on time and come ready to compete.

County Relays

The list of athletes competing and the order of events for this weekends meet have been posted. All athletes listed should arrive at woodman at 2:50 tomorrow, all other athletes should report at 2:30. As of now there is no word on spectators but should have a post up by tomorrow evening with that information.

On Monday we will have our next home dual meet; athletes will be informed tomorrow if they will be competing ahead of time. Also, the team store will close tomorrow (May 14th) at midnight so get your orders in as soon as possible.

Sunday Workout

All athletes should do the following youtube video to loosen up at prepare for the training week ahead. If clicking the link doesn't work, copy and paste it

https://youtu.be/7FFGI-0M48w

Also, if you are new to the team, download the following app as we utilize this for at home workouts

Nike Training Club by Nike, Inc
https://apps.apple.com/us/app/nike-training-club/id301521403

5/8

Tomorrow there will be no meet or practice. Throwers were sent their assigned home workout, all other athletes should do the workout below. Varsity distance will meet at woodman tomorrow at 8:30am and Varsity sprinters will meet at 10am. Athletes and parents please make sure you look at the team schedule as there have been changes, there are tabs at the bottom that help you cycle through the months. The Columbia dual meet has been cancelled and we are still getting updates on the county individual championship. Also, the team store has also been extended for a week and will close next Friday, May 14th so make sure you get your orders in as soon as possible.

Conditioning Circuit

Perform each exercise for 30 seconds with no rest. Repeat three times (every 2 weeks raise time 10 seconds)

• Mountain Climbers

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Plank

• Jumping Jacks

• Squats 

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Lunges

• Jumping Jacks

• Leg raises

• Jumping Jacks