Team Game Night

Athletes see link below to rsvp for game night. Get this done ASAP

GAME NIGHT

12/9

Reminder Varsity and throwers will meet at woodman after school today.

Freshman and JV see home workout below.

See below for today's home workout.

WARMUP:  

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

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

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

 

FINISHER:

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

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN

Week of 12/8

Please see this weeks practice schedule below. Any updates/changes will be posted here and on the IG story

Monday: Main building small gym (All groups and levels)

Tuesday: Freshman and JV home workout. Varsity woodman after school

Wednesday: Mandatory Study Hall Main Building Library followed by practice (All groups and levels)

Thursday: Woodman Field (All groups and levels)

Friday: Main building small gym (All groups and levels)

Saturday: Freshman and JV home workout. Varsity woodman time TBD

DOUGHNUT RUN

Tomorrow is the Montclair Doughnut run, for those of you signed up to run; go kill it. 

For those signed up to volunteer you should have received an email explaining where to be and when. 

For those of you who didn't sign up but would like to help please be at the corner of Label street and Forest at 7am (the front of Montclair bread co.)

For those of you who just want to watch the races, the 5k starts at 9am and the kids dash starts at 10:15am.

Next weeks practice schedule and locations will be posted tomorrow.

SUNDAY WORKOUTS

Varsity Distance; 6 mile run (if you're running the race do a easy 3 later in the day)

Freshman and JV Distance: 4 mile run (if you're racing just do the bodyweight circuit below later)

Throwers and Sprinters: Bodyweight Circuit

Circuit 1: Perform 10 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.

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.