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Cross Country and Track
                    Indoor Track

Pratice is underway
Sprinters Practice M,T,W,F
Distance M,W,F

Practice Times 245-415


"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it." --Lou Holtz

“Many of life's failures are people who did not realize how close they were to success when they gave up.” Pre


About the sport:
Cross Country is an intense, team oriented, running sport. In the sport teams of runners compete to complete a course over open or rough terrain faster than other teams. The courses vary and may include grass, mud, woodlands, and water. The length of the course also varies but it is generally 5 kilometers.

Important Info and Reminders
Practice Schedule Exam Week
Monday-on your own..Distance 45min Sprint 15-20 (Study)

Tuesday-Practice 245-415pm (Study)

Wednesday-Practice 100-1200pm (Study)

Thursday-No Practice (Study)

Friday-Track Meet

Saturday Track Meet

Sunday- on your own

Monday - 245 pm-415pm

Tuesday-Cardinal District Championships
Practice Schedule 1/2-1/6
1/2- Everyone practices outside

1/3-no practice
Athletes are advised to run on their own

 1/4 We will practice 
       Sprinters will be inside
       Distance Runners will practice outside

1/5 Everyone practices outside

1/6  Everyone practices outside
Bulldog Invitational
-Information for Liberty had been posted under Handouts

-We will taking a charter bus to the meet

- The cost per athlete is $30
FIT INVITE
DETAILS HAVE BEEN POSTED UNDER HANDOUTS
Winter Break
Workouts for break have been posted under handouts and paperwork
Home Meet Moved
Meet originally scheduled for 12/6 has been moved up to 12/5 Monday
Indoor Meet Schedule
Posted under files
Practice
Sprinters Practice M,T,W,F
Distance M,W,F

Practice Times 245-415
Cross Country Banquet Info

The Cross Country Banquet will be held on Friday November 18th From 600-800pm in the enclosed cafeteria

Families are asked to bring a meal to share along with a small dessert.

We will have a pot luck dinner followed by awards

Indoor Track
For the who have the missed  the 30 other Concussion Trainings sessions offered 

There are only two left

Brenstville H.S 11/8 7pm

Woodbridge H.S. 11/9 7PM

If you do not go to the Concussion Training you may not particpate in Indoor Track or any other Winter Sport
ON TO STATE

One week after pulling off the upset of Osbourn Park and claiming the Cardinal District Championship

The Lady Bruins continued their stunning post season

Yesterday our ladies finished as regions runner up and have qualified to compete next Saturday at The State Championship. It was an exciting race as the girls quickly pushed to the front and gave state #1 Colonial Forge a good challenge for the regional title.

Please congratulate these ladies

Natalie Young District Champion, All Region 1st Team

Allyson Bodmer ALL district, All region second Team

Teressa Gregory ALL district,

Hannah Zachman All District

Erin Bullard All District

Heather Haight

Julie Brassell

Kelsea Mensh

Sydney Johnson

Marissa Strang

On the Boys side the gentleman continued to inch closer. It has been a seven year state drought for the Bruins but the boys continued to inch closer towards a state berth. Yesterday are young bruin gentleman missed qualifying for states by a slim margin in cross country scoring (13 points). With the top 4 runners all returning the Bruins should provide some big excitement next year.

Yesterday they gave a great effort with Senior Aaron Forrester stepping up and having a great race but he could not offset a late race injury to Jordan Green which cost our boys a state berth.

Andrew Gaiser will continue his stellar post season. One week after claiming the Cardinal District individual crown Andrew proved he is one of the best in the region, as he qualified individually to compete in the state championships. He is now the best Cross Country runner in Prince William County.

Please congratulate Andrew on his state berth and the boys on their efforts

Andrew Gaiser District Champion, All Region 1st Team

Tommy Rabago, All District

Joaquin Garcia All District

Jordan Green All District

Danny Camacho

Josh Hawkins

Aaron Forrester

Drew Brandt

Zach Schumacher

Patrick Palermo-Re

Patrick Swanson

Terry Lee

Details have been posted
William and Mary is below
Meet is still on
See you at 600am
Reminders
9-9-11 No practice jog 10-15 minutes on your won with 6 strides

9-10-11 Bus leaves at 600am
Parent Meeting
600pm 9-7-11
1st week of school reminders
1. No practice Monday new runners off day..returning varsity 50 minutes

2.The first day of school practice will start @ 230 pm at the track and will take place Monday-Friday for the rest of the season starting at 230 and lasting until 430

3. All new runners are welcome to come out through Friday provided you have attended the concussion awareness traning and a have a VHSL Sports physical dated after May 1.

4. There is one last concussion Training on Thursday at Freedom.
Practice Reminder
Practice for the upcoming week
8/29-9/2
will start at 345 pm
We will practice from 345-545 Monday- Friday
We are still one
The Run a thon is still on for tonight

and practice is still on for Saturday

Friday @Oak Ridge Campground @ 530pm
Saturday @ Oak Ridge Campground@ 900am

Extra Reminder
Wednesday @Gainseville Middle School
Friday and Saturday @ Oak Ridge Campground
Practice Schedule and Directions
The practice schedule and directions for the week of 8-21--8-27 has now been posted under handouts/paperwork

Practice continues Monday Aug 15
Practice will continue Monday @800am at the Forest park Track

We will practice all week @ 800am and meet at the track


All new runners are welcome.

Also do not forget the last concussion session is scheduled for 8/15 at Hylton at 7pm.
New revised CC Schedule
A revised Cross Country has been posted with a  few changes to dates and times

This is the Final Schedule so please note the changes on your calendars


These changes were finalized on August 8th.

Final Concussion Dates
There are only two concussion dates left

Hylton 8/8 7pm...Monday
Hylton 8/15 7pm...Monday

You must attend one of these two meetings if you plan on joining the cross country team this fall!
Practice has started
Practice will continue through August
We will practcie Monday - Friday @800am
We will meet at the Forest Park Track

Mandatory Concussion Awareness Meeting

.

Parents and student athletes must take concussion education training before sports tryouts

Effective beginning with all fall sports for the 2011-12 school year, all student athletes and their parents or guardians will be required to attend a concussion education session provided by their respective middle and high schools. Attendance at one of these sessions is required before a student will be allowed to try out for any sport. Participation in the concussion education session is mandated by state law (Virginia Code 22.1-271.5). A concussion is a brain injury that is characterized by an onset of impairment of cognitive and/or physical functioning, and is caused by a blow to the head, face, or neck, or to the body that causes a sudden jarring of the head (e.g., a helmet to the head, being knocked to the ground). A concussion can occur with or without loss of consciousness.

Prince William County Public Schools supports the need to ensure that its staff, students, and the community are aware of the seriousness of brain injuries and concussions and how they can affect the student’s abilities in the educational setting. In April 2011, the Prince William County School Board adopted a concussion policy that meets the Virginia Code. The law requires parents and students to sign a form attesting that they received training prior to any level of student participation in athletics. The date and time for this education presentation for each middle and high school will be provided by the schools after July 1. Parents are encouraged to contact their child’s school for an up-to-date presentation schedule during July.

Cross Country
Information Meeting for Athletes

Thursday

6/16@1145

Room 1126
District Champions!

 A Total Team Effort

Produced

3 meet records , 8 Individual Champions,3 relay team champions,3 Team Records

And in the end girls had their highest finish since 2004 taking runner up honors and the boys were crowned 2011 Cardinal District Champions

Here is a list of the accomplishments

Boys

100         District Champion, School Record, Meet Record Mustaqueem Williams

District Runner Up Brian Dove

200         District Champion  Mustaqueem Williams

                3rd (all district) Calvin Michie

800         3rd (all district) Kyle Swanson

1600       5th (all district) Alex Cord

                6th (all district) Danny Camacho

3200       District Champion Andrew Gaiser

                3rd (all district) Jordan Green

                6th (all district) Alex Cord

Long Jump          District Champion Mustaqueem Williams

                                District Runner Up Kenneth Harris

High Jump           5th (all district)  Mustaqueem Williams

Pole Vault           District Champion Will Casey

 District Runner up Alexander Shotwell

4*100                    District Champion, School Record, Meet Record

                                Mustaqueem Williams, Kenneth Harris, Cameron Boyd, Kenneth Harris

4*8                         District Runner Up

Alex Cord, Andrew Gaiser, Patrick Swanson, Kyle Swanson

 

Girls

 

100                         4th (all district) Yaa Ageypong Wiafe

200                         6th (all district) Helene Angel Calhoun

400                         4th (all district) Aisha Hicks

5th  (all district)  Quayshona Cooper

800                         District Champion, School Record Brianna Krumholz

1600                       District Champion Allyson Bodmer

4th (all district) Erin Bullard

3200                       District Champion Allyson Bodmer

District runner up Natalie Young

300H                      4th (all district) Yaa Agyepong Wiafe

5th (all district) Karyne Williams

High Jump           4th(all district) Aisha Hicks

Long Jump          6th all district) Karyne Williams

3rd (all district) Aisha Hicks

Triple Jump         5th (all district) Karyne Williams

 6th (all district) Aisha Hicks

Shot put               District Runner Up Tichina Mitchell

Discus                   District Champion Tichina Mitchell

Pole Vault           3rd ( alldistrict) Elsbeth Nicolai

4*400                    District Champions, New Meet Record

Quayshona Cooper, Aisha Hicks, Kalene Wall, Brianna Krumholz

4*800                    District Champions

Hannah Zachman, Natalie Young, Erin Bullard, Allyson Bodmer

Discussion Topics
Coach
+ Tramel, Coach
Click on name to see details.
Handouts and paperwork
 2011 Cross Country Information
-Training Schedules
-Strength Training Schedules
-Team Rules
-Cross Country Schedule
-Fundraising Information
 Practice Schedule 8-22-8-29.docx
Practice Schedule 8-21-8-28
Times and Locations
 24 workout and directions copy.doc
Directions for Wednesday and Saturday
 11-12 Indoor Track Schedule.docx
Indoor Track Schedule
 Bulldog Invitational.docx
Liberty Christian Academy Invitational

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