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)