UPDATES

Tomorrow all levels and groups are to come to the mandatory team meeting taking place in the multipurpose room at woodman field after school. After the meeting freshman and JV athletes will be free to go and the varisty group will stay for practice

IMPORTANT TEAM EVENTS ON THE HORIZON

1) This Sunday 12/7 the Montclair Donut run will take place. Every year our team helps out as the organizers of this event are big advocates for our team. That being said they are in need of volunteers for Sunday (both students and parents). Please see link below and if you sign up put MHS after your last name in the name box. Also, students will receive volunteer hours.

VOLUNTEER SIGN-UP FORM

2) To celebrate the end of Cross Country and the beginning of Winter Track & Field we will be having a team game night with food, games, and trivia! 

When: Friday, December 12th 6pm-9pm 

Where: The cafeteria in the MHS Freshman building. Enter from the North Fullerton parking lot.

Please RSVP here so we can get an accurate headcount.

If you have any questions please email the booster club at mhstrackandxcboosterclub@gmail.com

Important Info.

PLEASE READ THE ENTIRE POST!!!

Reminder there will be no practice for freshman and JV tomorrow (please see below for home workout). Varsity will meet on the 2nd floor of the main building after school.

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

Parents and athletes please see the rosters below. Athletes highlighted green are cleared, those who are not see yellow boxes with the corresponding headed to see what you need to get cleared. If its the HHU (health history update) please see linked document below. (also see previous blog post for more details)

BOYS ROSTER

GIRLS ROSTER

HEALTH HISTORY FORM

Athletes looking to opt out of gym; print out the form linked below and give it to Coach Washington at practice tomorrow. The last day to hand them to him will be Thursday

 PE OPT OUT

IMPORTANT TEAM EVENTS ON THE HORIZON

1) This Sunday 12/7 the Montclair Donut run will take place. Every year our team helps out as the organizers of this event are big advocates for our team. That being said they are in need of volunteers for Sunday (both students and parents). Please see link below and if you sign up put MHS after your last name in the name box. Also, students will receive volunteer hours.

VOLUNTEER FORM

2) To celebrate the end of Cross Country and the beginning of Track & Field with a night of food, games, and trivia! 

When: Friday, December 12th 6pm-9pm 

Where: The cafeteria in the MHS Freshman building. Enter from the North Fullerton parking lot.

If they're interested in attending, please RSVP here so we can get an accurate headcount.

If you have any questions please email the boosterclub reps at mhstrackandxcboosterclub@gmail.com

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