JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?z3 Jqr1PMHs@O T~OW5X>k$=BGIU3ZEVf#2{+BQn\jF'öA N+Iy펥{]^^@lVqXHgxϷ|Z\5=hYIe]F&=#PMiD0UoM/s6 jAEc I"ˍBK!4,H?VGnyszd$ET0gZBۂ@=GɧIƖ ld=+q!U#`>;vᱞ_ʀ,QU+87嶨'#9F08`T|Ojh!`)95bQ,}*+.V3 03@NHUu[ ]mQmB+ EVo猄)ّuFYhcgl`s€:}7:&N,tLa%կ͒\yE^D&}$P8F4P-XyH_?1>xT=(LNwV,QF]pg5wj7Q15xI^3 o [jV};;+bx/>6O[ܙnݮcfB8VҮg>o@V=nOsjimC䔑SǗE9#wSrIs̽ueaiU>R~5KJ-7mw/zqߡ気LH" Ky^4:g>𽮇"D SzO5ѐq7gKb 8wz=Jvv9J(p xX{zrS YıIbgt->nJů" eP2o|9ڋ|LsF2RxR{oE{5a7qSQ.x{Jܩ!PA\5J gdOiZ6ImEkJ~Ff#_h37jmu +SZ]1p3@%`S ǥkYjTmʑ$CGi;]K~3TKPw:@ƛXéut%Xۆ1zWk5 =n |(DPFr xލI # 8dN+|Kkk%I h]W<)jDXJZ?3^{j6]y;#hL`zs͢LTGbTߚEuDlūJTF,N =Vz8E#\,?g\dcAצK+Hv?Hڜw9s@ƚEeAy#>KXỵ2+@C*rxd|2IO"ϛv;x#ZB!8+̗^ + mO>jYo/Y!1@ +ǚIfX7y#zr,{VE_豑Jaŋ:zҳ!Ihv [8ϥmjľ$> Nܞ ]N+(mַvӭH#i:aH o~w%F{ ^4lF`z]v,PН:+&Q@DD(cXj3YJ00i"YEVQW$}hG^&МoO*-$Si(A݃ӞCǗF-ÜJ0;©w[.Kd&, zED83Ǖ_q=k Gs 2nY x&[k{߿̻678+zk?֝pL׷@. 3b\`_#ZR_^\K#K?w;ߺdppO"}L;<qHG>,t&6ϟګ<6:e7MǭuᴗOY@r#oW/{ۙרX]MkV+ jxMrq,W^(m0p2sy>YF1E36lr yo"͒3zN!ծi# 6EGq~QM R?> d2Z3- I;@{R3@~X?J墸C А3I<->P3LI[ON+ѴꑬYK0''5q8<`־kg}w2wFSRX]`5ڬ`Ŭ]I僡=ONzf5!nI1W5}SF_YZLFE?(ցkJny[sm3\?.<yj`[8'$2_%c"98Ҁ7<dRLId:|Gm.<"BOsʊp:EKȡ?/iB+ zX7 &I<`g^sX]٘YE޷&JYc@ح^{xImr ܁MVwDMv x%ObrK>G\B y9m[?5K+sHӼ dQ&ŽdX:-ɥJs̒͋9ϥ! n%^Πg$^)!3: >UfW'56m6hpJ-w0_nO,dj|sjg˘08je-^}2ZZo'?ZCѧA2:V%9g4z(#.2UB0:gt}>!; r=zH5NdI1z1T5i^Us#L-4jMHof"yHh<ǎ}} w# K !Q@/t e"hEѳ>fg1:hԏ*t?C@Gb-ŧsr $&OukF:R=qvv*UZO )~в!$t$־/^ <wtzvZ:oE,Okwf!9S،޵C\_Fk{{*9;F2q^}tK:c:KȎef?U_Ig <* ]Y(ndygPxuM3R6W~̣`}+_Z?(5+h5rvqY ,l qSince implementing the BFS program three years ago, the Mountain Lions have seen an increase in almost every aspect of their football program.<br>Coach Riccio and the coaching staff of Altoona make sure the weight room is open six days a week. Strength Coach Adams likes the BFS Set-Rep scheme and the fact that it encourages the athletes to constantly break their own records.<br> Bigger Faster Stronger is great for high school kids because it encourages hard work without shortcuts. I love the way the program is set up to let athletes see improvement every time they step into the weight room, said Coach Adams enthusiastically.<br>The BFS strategy used by Altoona requires athletes not participating in other sports to work out three times a week. However, most of the football players enjoy the workouts and are in the complex working four to five days a week, constantly striving to break their own records.<br> We have a lot of players who we need to watch carefully because they want to train every day. We are to the point now where we don t have to worry about getting kids to lift, but rather we have to make sure they don t overtrain. I guess that s not a bad thing to have happen, said Coach Adams.<br> Bigger Faster Stronger is great because the guys can see their own progress. Their competition with themselves is the real fuel to their fire. I have noticed constant improvement in the quality of work the guys are doing. Also, the time in the weight room allows for strong bonds to form between teammates. This dynamic team unity that begins in the weight room carries over to their on- and off-field relationships with each other. I like to think that a lot of our success is formed from the family environment that is initially created in the weight room, Riccio said.<br>This off-season the Mountain Lions are once again hard at work in the weight room in hopes of taking that next step of playing for a state championship next year. For two years in a row the Altoona players and coaches have come up one game short. But that s all the more reason to work that much harder this year. And one area of improvement will be with the in-season weight program.<br> I don t think we ve done a great job with the in-season program. If we want to win a state championship, I think it sn the pouring rain. I found myself wishing that I could go back in time to prevent my superior mess-up. People would walk by and whisper things. They didn t know, but I could hear what they were saying. These things were all true, but how could I change what I already did? As the game ended and the stands finished emptying, I walked over to the gate and stared at the field for a while. Full of hurt, I walked back to my house and went to bed. I didn t sleep at all that night, all I remember is thinking back on the season and how far the team succeeded. <br> I honestly believe that I have learned from my mistake. I have no desire for any alcohol at all. There are still people who despise me because of what I had done, but I have learned to live with that. I just hope that I have showed people what it means to lose a part of themselves, and how much it hurts to wreck your own dreams. I would also like to send my deepest apol