Updates

Tomorrow the ocean breeze group will leave from Midland at 2:45pm; everyone else will meet in the auditorium after school. The list for Wednesdays meet has been posted, as stated in the previous post group B and all athletes on this list will have practice tomorrow.

Parents, there will be a mandatory parent meeting this Saturday, January 18th, at 9am in the LGI room (located in the MHS main building). The online team store is open through TOMORROW, January 14th! Get your orders in now! The booster club has launched a resource page for XC and T&F parents here. On this page you'll find helpful links, information on upcoming team events, fundraisers, and FAQs we're compiling from the WhatsApp groups.

Jan. 13 Workouts

Due to the district being closed we are not allowed to have practice; that being said athletes should do the workouts assigned in preparation for the week ahead.

Distance:

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed by 6 easy miles. Once completed do the items

below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Sprinters

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed drills (quick feet, a-skip, b-skip, high knees, butt kicks. 

Once completed jog for 2 minutes, then do six sets of controlled sprint for 30 seconds (working on form and control, try to make up more ground each rep) walk for 2 minutes. Once finished do the items below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Throwers

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Fire Hydrant

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

WORKOUT

YOGA

Week of Jan. 13

Everyone (A&B groups) will meet at woodman after school for practice on Monday, team shirts will be given out and the list of athletes competing will be posted later that evening.

Tuesday group B and athletes competing Wednesday will meet for practice. OB group will leave from Woodman at 2:45

Wednesday athletes competing will leave from Midland at 2:45; anyone not competing will have the day off and Thursday.

Thursday; OB group will leave from Midland at 2:45; athletes who didn't compete will have practice after school and those who did will have a home Nike App workout.

Friday: everyone will meet for practice

Saturday: Parent meeting 9am, LGI. Varsity practice at 10:30am

PARENTS; make sure you fill out the emergency contact form, this is mandatory and your child will not be able to travel if we don't have this. The google form and link to the team store (closes Tuesday night) can be found to the right.

SEC Championship

The order of events and list of athletes competing has been posted; athletes competing should be at woodman field by 1:15pm. We will be competing in the black team shirts and black shots. Do not show up in pajamas or sweats that aren't team colors (blue, grey or black). Remember snacks and/or money for the concession stand. Athletes not competing should do the workouts below on the Nike App.

Nike app

1) Quick Mobility Warm-up

2) 5-Min Bodyweight Burn: Core wake-up call

3) 10-Min HIT: Abs

4) 10-Min Runner's Yoga: Calves & Hamstrings

There is no fee to enter the meet, parents we understand you want to watch you children compete however we ask that you don't sit around them so they can focus. If it were football or basketball you wouldn't be on the bench with them so we ask that you show this sport the same respect. 

All parents make sure you fill out the emergency contact form linked to the right, athletes will not be able to travel if we do not have this information. Please keep next Saturday (1/18) open as we will be having a mandatory parent meeting at 9am.

REMINDER: the team store is currently open and will close on 1/14 so get your orders in ASAP

TEAM STORE

12/8

Today we will meet in the auditorium after school and group B should do the Nike App home workouts listed below. Reminder; click the workout tab at the bottom and in the search bar type the name of the workouts; you will need to do this one at a time.

1) Quick fix Mobility

2) 10-min HIT: Abs

3) 10-min yoga: core flow

4) 10-min runner's yoga: calves & hamstrings

Also; linked to the right you will find the emergency contact google form and the link to the team store. Parents please fill out the emergency contact form in full, and if you are interested purchase gear for your athletes. We would like athletes to have a top and bottom so we can look like a team at competitions.

TEAM GEAR

EMERGENCY CONTACT

12/7

Today group B, and Throwers will meet on the second floor after school; group A should do the workout below on the Nike App and the Ocean Breeze group will be leaving from Midland at 2:45pm.

1) Quick Mobility Warm-Up

2) 10-Min HIT: Endurance Training Blast

3) 10-Min HIT: Stability Training Basics

4) Joint Mission

Parents please see link to the right for the teams emergency contact form; this needs to be fully filled out even if you've done it for prior seasons. Also, the team gear store is open and will close on 1/14; we will only keep this open for one week so that we can get items as soon as possible so get your orders in ASAP.

Week of 12/6

This week we will be starting the rotating schedule, with group A going Monday & Wednesday and group B goin Tuesday & Thursday. It will be 40 degrees on Friday so everyone will meet at woodman after school. 

Today group A, Varsity, and Throwers will meet on the second floor after school; group B should do the workout below on the Nike App

1) Quick Mobility Warm-Up

2) 10-Min HIT: Endurance Training Blast

3) 10-Min HIT: Stability Training Basics

4) Joint Mission

Parents please see link to the right for the teams emergency contact form; this needs to be fully filled out even if you've done it for prior seasons. There was supposed to be a parent meeting on the 4th but it had to be rescheduled; we will have that information out to you all as soon as possible.

12/4

Varsity will meet at woodman at 10am; everyone else should do the workouts below on the Nike Training App. For those of you that missed practice yesterday go to the app store on your device and download the Nike Training app. To find the workouts below click the workouts tab and in the search bar type the name to find said workout.

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

2) 5-Min HIT: Your First HIT Class

3) Full Body Ignition

4) Runner Flexibility