Bobcats, congratulations to everyone on a great year of XC!
Team Party! Saturday, November 23rd at 1pm
5214 Blossom Hill Dr., Haymarket (Bailey's house), thank you to Bailey's parents for hosting
Please let me know by Wednesday, November 20th who will be attending so I know how much food to order - Parents are welcome
Core and Routines to add at home Core 5x/week 3 reps
10 deadbugs, 20 push ups, side plank w/leg raise 30 sec., 20 squats, 5 inch worms, 10 supermans
Add a different routine each day
A - 2 sets 30 sec. wall sits, 10 speed calf raises x 2, 10 fire hydrants x2
B - 30 mt. climbers x2, 10 birddogs, 60 sec. 6 inches
C - 30 sec. 1 leg footstands without shoes & eyes closed x3, 10 walking lunges, 8 squat jumps
Everyone that tried out made the team! As of now we have 29 runners, 21 boys and 8 girls. I will be placing runners into different training groups depending on their times. My goal as a coach is for everyone to improve! With that being said, some runners may not run in every Saturday invitational. I won't place runners unless I feel they will be successful.
Mandatory practices tomorrow and Friday are at Matthews Hill at 8am and will we be working on increasing mileage.
Next week August 12-16 I will be away on vaction. My 2 assistants, Scott & Dave, will be running practice. Unfortunately, they are only available from 1:30p-3p, make sure to bring lots of water. At Matthews Hill
Week of August 19-23 will be at 8 am at Matthews Hill.
David Kennedy Jackson Tirrell Jack Wagner Grant Wagner William Martin Joe Morris Riley Brown Trevor White Thaddeus Henry
AJ Brooks Aiden Donohoe Jack Farrell Grant Kochan Caden Maine Christian Feldman Emilio Rivas Colton Parham
Bryson McNeill Zachary Blodgett Alex Hewitt Ian Hewitt Hannah Weber Jayanna Carroll Julia Mitchell Madison Thorpe
Sade Smith Bailey McLain Farrah McDaniel Georgia Porter
Please make sure that you have the following equipment:
new running shoes
stretch band (middle resistance either 10-35 lbs, or 30-50 lbs.)
optional - spikes