JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ճh95c[X%F Y[ƾ- D^WIF@R.0p1Y6-'`Dۨ:Iցpa Ok&MhcMNҸSW]-F̛_yH:-ŠWG5:3^;QST,kJ2Tz{n"QJƹ#3U㠭$Tp!f݁Н"O ߖVP2[=yg\ƲZԸN|@)롊Z~ǼVӮ#c+tV`?s&sq\]}^9]ʞxx$ԹI29S=K!>Z5v[XQn 5Ex}=GWŶV-,F-ի]E!oq0qڛO T?)Q בxK{\ nŌ\w:;PUFXהEJ 45$H[ްrkrnzAZiSҖ7-^#`zVԖd^6'>߽"i.$}JgVG[.hv@YE)VKg<.5IjѩytJç\.9 J+- TyAs d'iEI`¦Es*m Ykr+Yn$DSbLsV:_L(@y%<)% \`Ҷ8Oҡ};V-J;t~f1aJX6f{'@qBFnRg`mz SuF H?i 3[]3^):s^+bH3\V62E֦+w#Z+š%-h J+ XWnh26}9wp4>pv_4vKk^Lrsgcګ\YH'He\am~5 %ȣ_6SQCB@}Rߞ*ߌ]Dwzԑw~?Z-+S/oB?AyԄe Tï5[\i*%Z]{ɹ3XbU yiu;니H7q2mdF ܇P\'v'#f1cC KM= :_[W$U9ֹi+q[OeS 2z\z n´WjN־1$9'\ƅ>=4Vc-O, IrqH+Ƨ$dTJBvvKCVXDT0ÞwYex!FAP0 W"UH0%Z20Gz<~&͈ާ{vy(1ۯlx^k>fl"YYr)ݬKY l+EKC(>eaמyeex] J&K 1TlSԎzY?8X?zMۀ$qOCsgA52J[ЭV*+nxЀJ`W7%-}8ƒY5A㠮jT\Gl6Y#+NdߓT㈸,|ޯX܋=Oj,w64HD1gr$aHV3湈е`!n {̽m5P8V0P X26 S={Dqg^q :dzġq~N7wf)7%;LgY< 2{1U,POzu54-QMh{4">j bzcu6zB@F[b]z+b8P yN׺xuJN̩o@̙QWZ+iPp;ՔA9sN:}i#A 9{Z%'pIT-NJYC#=<|~kի&J%W\O}j䕌*FO4F(9۞(@83-[+=*[ # v]k"E+Dh脛՚[e'ұ CG2y>Aqqs#gh0 lQ!R9'?x\Q{NЭf`4=JOKhL`dJ85Zx~Z2v$/-ͦsoe 崢sgҲ6I9%_Y\}Xr8UҘ@9˩$z$V{`ăi%*\:SPgW4M!EY@?wE+>8VV4LZH?Қ.D.@>!%_\\ fgyyJpo̰JeCުKrўWizU/AQ$js׫d*dަfP 6Hv>]3'ދ)eY+d,I ԚbiXQQe$vU<3ik_Wg~ym{=kSrM1n_9gJžAoNp1#ڽz2sr+XJќw':QF-[2G4򼨧 OSn=p*5GSSK&u}N ?^m&nzܕcϾxԉbMl%H,oҔ"=O4T  I started slowly: first with light box squats and door squats. For the Hex Bar lift and the power clean, I used only the bar plus the five-pound training plates. I did this for one month. One day I told my partners to take the weight down to 135 on a box squat. There was a mix-up, and the weight was actually 225 pounds. I did 10 reps easy. I was shocked when I found out the true weight, but it gave me a lot of confidence.<br> From then on I progressed quickly. I started to do parallel squats, and then the power clean with 135 pounds. I kept on breaking records. Coach Rowbotham was awesome. The best thing was his patience. He just kept teaching the basics. As we got closer to the season, my knee was feeling strong and my confidence kept building. That meant a lot to me, because I remember the doctor saying that it would take six months just to return to normal. There were a lot of people who doubted that I could even play football again. <br>Duncan not only showed up for football practice the first day but also quickly became, for the first time, a starter for the Skyline Eagles. At the end of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clean, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alongside all the guys in Bob s basement, we all became best friends. <br>Duncan has developed into a true Eleven. On a scale of one to ten, Isaak is an Eleven. He maintains a 3.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injury experience, he s looking into a career in sports psychology or physical therapy. And maybe, just maybe, someday Duncan will continue Coach Rowbotham s tradition by training young athletes in a basement of his own. us a lot of good messages. <br><br>And Krystal Laughlin, a junior goalie on the soccer team who enjoys the physical challenges of BFS, said those messages are important.<br><br> It makes me feel better about myself, she said,  and teaches me that I can accomplish things, and that makes me a stronger person. <br><br>One o