First Week of Practice

Tomorrow will be the first day of winter track practice/tryouts; see this weeks practice schedule below. If you haven't done so already make sure to go over the team policy linked to the right (athletes & parents). This document will explain whats expected to be a part of this team, practice times and overall policies and procedures we follow.

MONDAY: Woodman after school (ALL GROUPS & LEVELS)

TUESDAY: Freshman & JV home workout. Varsity, 2nd floor of main building after school

WEDNESDAY:  Woodman after school (ALL GROUPS & LEVELS) 2pm Start

THURSDAY:  Woodman after school (ALL GROUPS & LEVELS) 2pm tart

FRIDAY: Mandatory team meeting after school (location tbd). Freshman and JV off.

SATURDAY: OFF/Home workout for all groups & levels

Linked below you will find the team rosters

BOYS ROSTER

GIRLS ROSTER

Athletes highlighted green are cleared and those not highlighted aren't cleared. If you aren't cleared the yellow bar displays what you need to do to get cleared. If a physical says submitted or not completed with a date, the school doctor still needs to sign off. The date is the date that the physical was performed- not when it was turned in. 

HHU- is the Health History 90 Day update form- CLICK HERE

A yellow line across the middle means that the parents need to sign them up for a winter sport in Genesis.

Log on to the parent portal of Genesis

Click the forms tab

Choose Winter sports forms 2025-26 (it's near the bottom of the list for this year.)

read and acknowledge the forms, choose the sport and click SUBMIT.

If the submission is not complete, it will not show on our end.

If your name isn't on the roster at all it means that you have done nothing to start the registration process for track or you previously registered for another sport.

11/29

Please see the workouts for today below

Varsity Distance: Easy 6 mile run followed by circuit below

Varsity Sprinters: Easy 20 minute run followed by circuit below

Freshman & JV Distance: Easy 3mile run followed by circuit below

Freshman & JV Sprinters/New to Track : Easy 10 minute run followed by circuit below

BODY WEIGHT CIRCUIT 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

2 minutes rest

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Lateral Lunges

2 minutes rest

COOLDOWN:

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

• Fire Hydrant

• Hip Bridge

• Thoracic Rotation

• Single Leg Hip Bridge

• Good Morning

UPDATED ROSTER

Linked below you will find the most up to date roster. Again if your name isn't present send an email to runningmounties@gmail.com to see what you are missing and get it turned in as soon as possible. If you've already left for the holiday then you will need to get it in on Monday. 

ROSTER

REMINDER!!! The first official day of practice is Monday 12/1. Everyone is expected to be at practice (whether you are cleared or not). More details will be posted here this weekend. Also, there will be workouts posted on the blog for the holiday weekend. Next wee will not be a walk in the park so come prepared to work.

Week of 11/24

This week practice will only be for the varsity group and we will meet on Monday and Wednesday after school at Woodman field. Everyone else should do that at home workout posted below on Monday and Wednesday.

Also, please see the most up to date roster below; we should be receiving another update this week and again on 12/1 before practice so keep an eye on the blog. If your name isn't on the roster email runningmounties@gmail.com so we can let you know what needs to be turned in this week. The majority of uncleared athletes are missing the health history form which we have linked below so get this in ASAP.

ROSTER

HEALTH HISTORY FORM

HOME 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 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Stretching, hold each stretch for 30 seconds.

ROSTER

Below you will find the links to the most up to date roster and the preliminary schedule for the season ahead. If your name isn't on the roster please send an email to runningmounties@gmail.com; this way we can inform you what you are missing so you can turn it in asap to be cleared for 12/1.

ROSTER

SCHEDULE

Week of 11/17

Please see this week’s practice schedule below and click this link to see the seasons preliminary meet SCHEDULE . Make sure you all get your paper work in and Genesis done asap. We will have a roster posted by Wednesday.

Also, we will talk about this tomorrow but if you used the boys locker room on the weight room and took a north face jacket that wasn’t yours we ask that you please bring it back to practice tomorrow. Look at the inner tag and the letter B is there.

Monday: Woodman after school

Tuesday: OFF

Wednesday: Varsity Woodman after school 

                      Everyone else off 

Thursday: Woodman after school

Friday: Varsity Woodman after school 

              Everyone else off 

UPDATE

This weeks preseason schedule has changed. Athletes will have tomorrow off and we will meet on Wednesday and Thursday after school.

Also, we are still collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

PRESEASON TRAINING

Preseason training will begin this week; we will meet on Monday, Tuesday and Thursday at woodman field after school. You can use the track locker rooms and the locker rooms in the weight room to change; once changed all belongings should be left in the track locker rooms (upperclassmen and coaches will show those who are new where they are). The locker rooms will be locked at 3:04 and practice will begin at 3:05, so be on time. If you have to leave before practice is over please make sure you bring your belongings to the track.

Families, as Thanksgiving is quickly approaching the team will be collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE