News and Announcements

We will conduct a short practice today at Colonial Forge at 5:45pm. Please do not drop your athlete off and leave.. Please have your athlete hydrate.

We will attempt to practice today at Colonial Forge at 5:45pm. Please do not drop your athlete off and leave. We will need to depart if there is Lighting in our area. Please hydrate.

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The following athletes below have qualified for the Region 5 Meet. Some events were not contested due to the weather; therefore, some athletes were advanced even though they did not actually compete. The meet will be held on 27-30 June 2019 at Hampton University, Armstrong Stadium. The final schedule of events is not available. Registration did not include the cost of this meet for athletes. If your athlete is going to attend this meet, the cost is $25.00 per athlete. The top 6 athletes will advance to the Junior Olympics. If your athlete will participate in this meet, please pay $25.00 for the meet fee, no later than Monday. There will be a meeting to discuss the details once we determine who will be attending.

Girls
F 9 Addison Bacon
DECLARE 400m dash 1:22.73
DECLARE 800m run 3:30.00
DECLARE triathlon 434

F 13 Alyss Velerio
DECLARE 400m dash 1:07.00
DECLARE 4×400m relay A
DECLARE 4×800m relay A

F 15-16 Belinda Johnson
DECLARE 800m run 2:45.00
DECLARE shot put 22-04.00
DECLARE 4×400m relay A

F 13 Candence Opoku-Mensah
DECLARE 100m hurdles 20.00
DECLARE 200m hurdles 35.00
DECLARE 4×400m relay A
DECLARE 4×800m relay A

F 15-16 Cassandra Opoku-Mensah
DECLARE 200m dash 26.00
DECLARE 4×400m relay A

F 17-18 Deborah Taylor
DECLARE 100m dash 13.70
DECLARE 200m dash 26.00

F 15-16 Elizabeth Mensah
DECLARE discus throw 76-01
DECLARE javelin throw 70-00
DECLARE shot put 23-10.50

F 8 & Under Farrah Bramlett
DECLARE 200m dash 35.00
DECLARE 400m dash 1:25.59
DECLARE 800m run 3:30.00

F 14 India Sims
DECLARE 4×400m relay A
DECLARE 4×800m relay A

F 15-16 Katie Jones
DECLARE discus throw 49-10
DECLARE javelin throw 70-00
DECLARE shot put 29-01.00
DECLARE 4×400m relay A

F 8 & Under Kayden Davis
DECLARE 400m dash 1:49.39
DECLARE turbo-javelin 14-01

F 17-18 Kendra Williams
DECLARE discus throw 101-10
DECLARE javelin throw 80-00
DECLARE shot put 30-02.00

F 13 Kenndy Batts
DECLARE 4×400m relay A
DECLARE 4×800m relay A

F 15-16 Lauren Davis
DECLARE 200m dash 26.00
DECLARE 400m dash 1:06.28
DECLARE 4×400m relay A

F 12 Lindsey Canty
DECLARE 1500m walk 12:00.00
DECLARE turbo-javelin 50-00

F 15-16 Rhian Batts
DECLARE 200m dash 26.00
DECLARE 400m dash 1:07.40
DECLARE 4×400m relay A

F 13 Tilea Bacon
DECLARE 400m dash 1:10.04
DECLARE 4×400m relay A
DECLARE 4×800m relay A

F 17-18 Zoi Betties
DECLARE 400m dash 1:05.43
DECLARE 800m run 2:30.00

Relays
F 13+14 4×400m relay
DECLARE A 4:30.00: Alyss Velerio, Candence Opoku-Mensah, India Sims, Kenndy Batts, Tilea Bacon
F 15-16 4×400m relay
DECLARE A 4:20.00: Belinda Johnson, Cassandra Opoku-Mensah, Katie Jones, Lauren Davis, Rhian Batts
F 13+14 4×800m relay
DECLARE A 12:00.00: Alyss Velerio, Candence Opoku-Mensah, India Sims, Kenndy Batts, Tilea Bacon

Boys
M 15-16 Christopher Taylor
DECLARE 100m dash 11.73
DECLARE 200m dash 26.00

M 15-16 Donavon Burton
DECLARE 800m run 2:30.00
DECLARE 1500m run 5:00.00
DECLARE 3000m run 11:18.16

M 14 Eric Mensah
DECLARE 100m dash 13.23
DECLARE discus throw 90-07
DECLARE javelin throw 70-00
DECLARE shot put 25-00.00

M 15-16 Isaiah Lawson
DECLARE discus throw 122-02
DECLARE javelin throw 80-00
DECLARE shot put 35-00.00

M 15-16 Jacinto Jones
DECLARE 800m run 2:30.00
DECLARE javelin throw 80-00

M 17-18 Jaden Dixon
DECLARE 200m dash 24.00
DECLARE discus throw 99-09
DECLARE javelin throw 80-00
DECLARE shot put 38-00.00

M 17-18 Justin Watson
DECLARE discus throw 108-08
DECLARE javelin throw 80-00
DECLARE shot put 38-00.00

M 11 Malcom Lee
DECLARE 1500m run 5:30.00
DECLARE 3000m run 11:15.05
DECLARE turbo-javelin 50-00

M 8 & Under Michael Sivells
DECLARE 400m dash 1:31.46
DECLARE 800m run 3:30.00
DECLARE turbo-javelin 30-00

M 15-16 Reginald Annor
DECLARE discus throw 91-05
DECLARE javelin throw 80-00
DECLARE shot put 35-00.00

M 17-18 Wesley Burton
DECLARE 800m run 2:20.00
DECLARE 1500m run 5:00.00
DECLARE 3000m run 11:17.36

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Practice is at Colonial Forge!!!

Posted by Kenneth Williams at Jun 19, 2019 12:01PM PDT ( 0 Comments )

Today’s practice will be at Colonial Forge at 5:45pm. Please hydrate.

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Today's Workouts!!!

Posted by Kenneth Williams at Jun 18, 2019 11:03AM PDT ( 0 Comments )

Family,

For those who can get out and practice before the thunderstorms arrive, the following is the workout for today. Make sure you drink plenty of water before conducting any of these workouts.

3000 Meters Workout (Tuesday)
All Distance 5:00min Rest
12 and 13 year old’s – 1 X 1600M @ 6:26, 4 X 300M @ 1:12
15/16/17 year old’s – 1 X 1600M @ 5:23, 4 X 300M @ 1:00

100 Meters Workout (Tuesday)
All Distance X 10 with 5:00min Rest
13/14 Girls: 150M @ :22 Sec’s, 80M @ :11 Sec’s
15/16 Girls: 150M @ :21 Sec’s, 80M @ :11 Sec’s
13/14 Boys: 150M @ :21 Sec’s, 80M @ :11 Sec’s
15/16 Boys: 150M @ :19 Sec’s, 80M @ :10 Sec’s

Throwers: Do Half 100M workout and Weight Room. Also, if you have an implement do so throwing.

800 Meter Workout (Tuesday)
All Distance X 4 with 5:00min Rest
8-Year-Old Girl/Boy 2:48 Goal time 600M @ 2:22, 200M @:47 Sec, 150M @ :35 Sec
9-year-Old Girl/Boy 2:45 Goal time 600M @ 2:19, 200M @ :46 Sec, 150M @ :34 Sec
11-Year-Old Boy 2:22 Goal Time 600M @ 2:05, 200M @:38Sec, 150M @ :29 Sec
13/14/15 Girls 2:03 Goal Time 600M @ 1:56, 200M @:37Sec, 150M @ :23 Sec
15/16/17 Girls/Boys 2:15 Goal Time 600M @ 1:54, 200M @:35 Sec, 150M @ :22 Sec