Updates

On Tuesday May 2nd we will be having a booster meeting for anyone interested in joining and helping the booster club. We will discuss upcoming and future fundraisers as well as the different branches of the booster club. All parents/guardians interested should register for the meeting using the link below.

BOOSTER MEETING

4/29

Today Freshman, JV, Jumpers and Throwers are off. Please see home workout below. 

Home Workout

Throwers & Jumpers

Quick Mobility Warm-up (Nike app) 

followed by body weight circuit below. 

1) Lunge Jumpes 5x4

2) Plyo Push ups (try to push yourself of the ground) 5x5

3) Lateral Lunges 4x7ea. leg

4) Squat Jumps 5x5

5) Lateral Hip Openers 3x10ea. leg

Freshman & JV

Quick Mobility Warm-up (Nike app) followed by body weight circuit below. Do four sets 1 through 9 taking 1:30 break in between sets. When finished do quick fix mobility on Nike app

1) 25 Squats

2) 10 Pushups

3) 20 Supermans

4) 10 Lateral Lunge (ea. leg)

5) 15 Mountain Climbers

6) 10 Squat Jumps

7) 20 Hip Bridges

8) 15 Russian Twists

9) 10 Leg Raises

4/26

If you did not turn in your opt out form today it must be in the track mail box in the main office first thing tomorrow morning; if it isn't you will not be able to opt out. For the athletes going to junior prom tomorrow do the workouts below as soon as you get home after school.

Sprinters/Jumpers/Throwers

1) Runner Warm up

2) Quick Fix Mobility

Distance

1) Runner Warm up

2) Easy 30min run followed by stretching

4/25

Anyone interested in opting out of gym should bring opt out forms (filled out) to Coach Washington tomorrow at practice. Anyone going to junior prom needs to speak with Coach Washington at practice tomorrow and email runningmounties@gmail.com tomorrow evening. We are slowly entering the championship part of the season and we all need to get focused. Athletes and parents please make sure the emergency contact form is filled out before the end of this week.

Duel Meet

Tomorrow we will be hosting the duel meet against Columbia and Payne Tech. Athletes will be informed of their event tomorrow and should be on the track ready to go at 3pm. Parents we are in need of items and volunteers for the concession stand please see signup genius link below; any and all help is much appreciated.

CONCESSIONS VOLUNTEERS

Comet Relays

Athletes competing tomorrow should bring snacks, water, a towel and a garbage bag. The bus will leave from woodman at 7am; remember to wear your layers and rain gear. We will be keeping an eye on the weather, as of now we plan to leave after the Sprint Medley. Come ready to compete.

4/10 Duel Meet

The bus will leave from woodman at 2:50pm athletes should change at school and come straight to woodman with their belongings. Athletes competing were informed at practice today; athletes not competing should do the home workout below and return to practice on Wednesday.

Home Workout

Throwers

Quick Mobility Warm-up (Nike app) 

followed by body weight circuit below. 

1) Lunge Jumpes 5x4

2) Plyo Push ups (try to push yourself of the ground) 5x5

3) Lateral Lunges 4x7ea. leg

4) Squat Jumps 5x5

5) Lateral Hip Openers 3x10ea. leg

Sprinters & Jumpers

Quick Mobility Warm-up (Nike app)

Easy 20 minute run followed by body weight circuit below. Do four sets 1 through 9 taking 1:30 break in between sets. When finished do quick fix mobility on Nike app

1) 25 Squats

2) 10 Pushups

3) 20 Supermans

4) 10 Lateral Lunge (ea. leg)

5) 15 Mountain Climbers

6) 10 Squat Jumps

7) 20 Hip Bridges

8) 15 Russian Twists

9) 10 Leg Raises

Distance

Quick Mobility Warm-up (Nike app)

6 Mile run Push the pace every even mile, easy odd miles

1) Post Run Strength (Nike app)

2) Runner's Release (Nike app)

UPDATES

KEEP YOUR EYE’S ON THE PRIZE

Please see Nike app workouts for today and tomorrow below; that being said there will be no practice tomorrow. Athletes enjoy the time with your family and also make sure you catch up on whatever school work needs to be done (do not wait until Sunday to start hw). School and practice will resume on Monday, the goal is to be prepared in advance not waiting until the last minute. 

Also, please make sure you all look at the schedule and make sure you get something from the team store. Parents, please make sure you all fill out the emergency contact form and go over the team policy with your athletes.

TEAM STORE

FRIDAY WORKOUT (Nike app)

1) 5-Min Bodyweight Burn: Core Wake-Up Call

2) 10-Min HIT: Abs

3) 10-Min Yoga: Core Flow

SATURDAY WORKOUTS

Throwers

Quick Mobility Warm-up (Nike app) 

followed by body weight circuit below. 

1) Lunge Jumpes 5x4

2) Plyo Push ups (try to push yourself of the ground) 5x5

3) Lateral Lunges 4x7ea. leg

4) Squat Jumps 5x5

5) Lateral Hip Openers 3x10ea. leg

Sprinters & Jumpers

Quick Mobility Warm-up (Nike app)

Easy 20 minute run followed by body weight circuit below. Do four sets 1 through 9 taking 1:30 break in between sets. When finished do quick fix mobility on Nike app

1) 25 Squats

2) 10 Pushups

3) 20 Supermans

4) 10 Lateral Lunge (ea. leg)

5) 15 Mountain Climbers

6) 10 Squat Jumps

7) 20 Hip Bridges

8) 15 Russian Twists

9) 10 Leg Raises

Distance

Quick Mobility Warm-up (Nike app)

Easy 6 Mile run

1) Post Run Strength (Nike app)

2) Runner's Release (Nike app)

April 6

Tomorrow freshman, jv and throwers will be off and should do the home workouts below. Varsity distance, sprints & jumps will meet at woodman at 10am. Everyone will be off on Friday and information for Saturdays practice will be posted here on Friday.

Throwers

1) Quick Mobility Warm-up

2) Fluid Strength & Stability

3) Athletic Core

Sprinters & Jumpers

1) Quick Mobility Warm-up

2) Strengthening Your Stride

3) Athletic Core

4) Opening Time

Distance

1) Quick Mobility Warm-up

2) Strengthening Your Stride

3) Full Body Hustle

4) Opening Time

Duel Meet

Athletes competing have been informed of what events they will be doing. The bus will leave at 2:30pm so athletes should be at woodman by 2:20. Athletes not competing will have the day off.

DARE TO BE GREAT 4/4

Tomorrow everyone should be at woodman field by 2:30pm. In the morning all athletes should do the nike training app workouts below.

1) 5-Min Bodyweight Burn: Core wake-up call

2) 10-Min HIT: Endurance Training Basics

3) 20-Min Bodyweight Burn: Core Strength

Also, our team store is open for all athletes, family and friends to purchase team gear to show support for the team and help us raise funds for the season ahead.

TEAM STORE!!!