JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?]+xXe @ $!zޛKU`W7sC;,lYGBjhfd+" U&F{N(m+-Ye(\ M3 dEq@hT؉98֠$8Uygq\oVUs~`jNh<̳֒v`{Qq*n&I.F 'Ҭiy3I?vjiCk1 v?;F!F BK{ԐXM4.4`5:VMg-Z.ZPy@n=:mV tK$jyaVm6f }5WDCDMf6s"{:X:dg@6 ϑpkg..`v#!8)yQ9Z.5$X#.PxS|7!]jK`x(rY!V! :ڲb8 t:n94s ++@! \9yI#*G=1.p}2h*(.R'kFDG,d| W=).20$(]")cr>n+6bJ9\j',9-yfW ;9& +COE&I5EKWv5.ub.|d9KIH!bKL }c pG#֊mה.b)F@ Oq#-9b}-l9aLzQ7_:<{($Td&|PZ H84R-osH$R10'їﱳ`.~쐞 Hl\ @Ĉ RU?ң \.IrEZF4-EDQX>S$@ 5sjb N}ASG}*$+*ÌiVa[azUSJBOxrH4KYO_FӠJPzD2K:UY"x$)"20ˏҐg0.Ꚑ( X]c=? e*V^GrOLs:F>Van*Ŝ-c$eN:sXvo48Z)N7p)(2 ( /+nZ>ޙLτFA'RmJqMw=h ډZ&mqЏNN$P}QӺԮ>#o͸ 9UueeFEϧjBfJY8᥈Pж%!'muphqIT+6gMcuwF*VӮh*GZ.~Kzȼc >5iR2O?L&]ߑ q*zQVx'F<SA{A!䲁Zwaϭ@ $ز{:gqJJ+-Z9VԜgcJ%|9~-TqW=4\,kA/-ߦNX}dҬoak&W| <xV^3*H̑86*áHskX\ `ҫjit# ޵B`q ʰv}R>[YwpHS QEAEP]/$l⻀޹YγjLi}ƛ[ 4`iN15VYe1#_VU`+R-fIaKuҴ!)n} 8]\|l{շ ƜxGi lQp+c̑j/&&?&M9@xHPq=P{pܐlX5tزS*/N@QLSk6p% EfD 涵}AtJѬJd8!-`q`+ ut 8yܒs9d@13׊l_ŅU nbpL _cLd)n,{WQM9ڐ|Q󗃐T+_\j_]JgGVLt` XݹD+9 }&hyiZ6q-<Æ\}ż$sPՊZV:k R5vvjҩr^2Aҋh]lxYu <goe5̈ː-‰ {~t-ke= a,?:F >hI,ʲ-n-m5&UdM7NG9`-Y\X\4zU3ں ؼOaaob\[zZ.kc uJr2;T`2>q=(ň?@hDwӗDž@W >R#:?$B 'G@[ҡ sJJ1bAƁI8]y֣7ޗh9'=zP`#$w4h&4БӚJᰣ=7a |PivDҮ_qr$^cn7r>NAgǑ}JԒc-ʼVPOoCZJnMy-өKOF20=) U^؀7'|I"<КiQwV8[GnB05j}b z_n!I9LBp =\oI#ӹ$v4҃bC#׽J!r0O]k[ryrsϯZotɁMS=0i}4'u3H&Ya%]`sҺ4x5bĪ'?S\ U_܁6KkYˌ43Hwi2lqc Hb03r1gw4 ϖG@&qRzF Sˌ3EEsk87sQF?,S0'CdrGzSќVnAJQq٨y!?:_,9h Ss"o&K(>cά$N1]<#ű dW +Tߺq,t'99ݞyb?d1Q5v<,H%ppNGVkIq;oHX5'ҕ4lu]8+x}uw\f9Q9uk$ZM?P:xn&A8c5#TzPH94pp1[?6 ~{ їhzG)c!d 'O Kcq*}nM^ b@y >2/fc{)_sA=BhKOL}?Zd#B@ÓF)A<۽5ؤQP2usړc3{x N)ʪqRh۟>i03^j3r@2vFǟS@ R[ԯ-m~lC֢9*Jă.Eڶq!r'i 켎cQ]2I;Ծ[ WSaO ]m;h"6&(0NjPKm@{Wmvm&XwSj.dqnoˊ+"''s;P~+)v`0k1tzzW!YuVi7WE ,1}Bd(;ڱ_ vOTd}*v#zS3UWa@uL`B`dpA5`";CҲɎ9"YE (-1I+g9 qX#=Oz<_\xE`ΐd< VB h+cjQS&bLuWv5f)B9.^E[ FH\҃qi(dwuIu}X(݋^AۜTmkT+G9MQ}yP3@;{hc+z9$S m<ddDg&\a%?JfcvX#g', Ner9=rs5H1ns ~xY_qIu3'06ՍqK_3/YƩj 3c҆2R]:+dGw:ᡎ{q c$t )LJ7cZmjw6¤_AR2LJ=;[6>P-FעHdAH60IG!/4AFWKj^,nAEP=)鑮<$pLJqU4e+aA>!G8mq1S+jܫ¸UVD`Bbv9Jr{)qk2E̘?k ħTy${I-k[+N)+5nn D8'X5yKAOY˞JFztA q%P4{ 04Vr $qӁE[M2b6#*^Mq$-P0 5_Ķʲ\G) oW""ladq [y#C"փiMw+v 湈#l$g+Ojrw;BN 53J9RYDq 7aFZO𕗟st_J,q,?ZkKRS/ fy>tHzp)qN=4rKM~@ScΚzy$04/oskۯڄɪ\Hz_݂ UܕLWr=錸7wİ]o&;Dw_\WʈطCV|sIR1i= n5se$`@w4_Ҙ;pOS濔En@Ilb`fޢdܡFiAEu!r]Slr9E:[ٛ'8(H Tz(aGOJfbA(igZFf}((gcF9s7&wQE#ѐ*Ey+SQEZ9qCQv~ɺ8;"n<=Q ֣2OZ( pHQHstations, that seemed to evaporate. The Parallel Squat took a little while for people to accept as well, but when the team played a successful season with no injuries, even the skeptics had to admit there was merit to the program. He says that while the varsity sports are already pretty much unified on BFS, some other sports like golf are coming around as well.  Most classes participate, he says.  My class does BFS exclusively, some of the other athletes do it on their own. He estimates about 30 percent of the school s students participate in a sport of some kind.<br>In addition to beating rival Hazelwood East, Pukala hopes to see all the athletes on the program in the coming year. He d also like to see more expansion of the weight room, particularly for cardiovascular equipment. He has a strong feeling he ll see the entire school s athletic program following the BFS guidelines; but with the cost of a stair climber hovering around $3,500, he admits that the latter wish of his dream-scheme may not be realized for a while!<br><br>The McCluer North Clinic<br><br>Dr. Greg Shepard went to McCluer North High School in St. Louis last June. Coach Jim Schottmueller wanted extreme motivation, especially at the end. Coach Shepard split the athletes into 8 groups and had a competition which also encompassed leadership and helping each other. They competed all day but the last event was special. <br>Each 8-man team had a 415-pound Olympic set which was placed outdoors at the base of a hill. A 1,000-yard course was laid out: One hundred yards up a gradual slope, then a steep section and around a pole to a soccer field. The final leg was to come down the hill and across the finish line. Each team had to run the course twice. The first time by themselves and then go around hauling the 415-pound set. The winner had to have all eight athletes plus an assembled weight set cross the finish line first. <br>They were given five minutes to discuss their strategy and come up with a game plan. Some rolled the weight while some carried the individual pieces. During the competition the athletes got spread out across the course. The first athletes crossed the finish line exhausted about ready to puke. But then they looked back up the hill.<br>They saw their teammates exhausted and tired carrying their weight. Without exception, all those who had finished went back up the hill to help their teammates. Afterwards, an emotional Coach Shepard with tears in his eyes congratulated each team by saying,  You are all winners. You are all Upper Limit. Today you were elevens. Those who finished first could have rested but you didn t. You went back up the hill.<br>Right now I believe every person in this room would go up the hill for each other. This is what being on a team means. This is what being in a family means. Keep this feeling and you cannot fail. <br>This season McCluer North (enrollment 1,300, smallest of Missouri s 4A schools) battled defending state champs Hazelwood Central. McCluer North came out victorious and at this writing have only one narrow 2-point loss. <br>Chain reaction!((((((J(hJ(hJ(hJ(hJ(hJ(hlege student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing sock training because it take considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athleteԪtƈmP;GVɯ>L %ɵhecM#9DxfZۥDrbd$ZWMc W#2FkՐzu4+RS҄Tm3^]9* $ke`zv: _!q9y.2Ò66]EzՍ02D8$4^ LxXԐtdKg[s~9^:˒v5(ܾԬSQQ33*'{c.\iʄt1@q [^#\5snWgղݦ=;(8t뱬L_zEc_dUԱLQ-٥q",Mp"M.Pe)b.v_ۨ82l*aBj1!HZ&1~:yHV8Q՚(B6?6|؄(}M5,||_]%ښP](>fZq9хv {/vD꫿Q=^Yăp$H͂2HFd/G'&MFMwR;?Ǩ#ʗ @L RR|v.Y1Uac&Gv7iYڭk/-F"Hf-܌2d'c˘nhI䑾Y"KWBLc'R( %DvڭX99c2cϓ#Y , ZwdHF"Fdx50DS9P欔wk+ssHev=mnn]D}8$.^kXkXJ<