JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8>Yɴ~Z-Lካ;S|'hFf sVG5=6c "aNC}Bב , b|=0<%D c[i J8U\d֠կ% VYQDbGְRzRL($*pEs8[*(ת%LJ98s[^r}gO'{mN*8<~>ϯK~NpM4~f՝n 4g X9P6tR={FףԐz5?ſ,*} {{_VJfXp0Iz򍝏LY_GyuaPA[2l> B=Xc i/ 4 lG.;1 !xK4asһgĭY?}:TrF+-rw&M&H[pecOAzw:w7 7c5kx}G""ч?W̺^G~>CޚV%=Z_|N}TP{oqڣRێ>48{3[ڝ|^O#N=zZl25FjOZ| ceŲT !-מG.X 8%+3hK[ŪGlӟΩOlk zZ kQ6FmxrW/oFc=Y`d\,8sWE_ %ΓӡP+$80J F62YNtq߾QTw Bkεj:1 1#* Egǿ8k4ii}*=#K|h,Z|>s' sɻ[CE,mKo(4n:kCk__ߜ#[kPq@3ְ5mfTie2H$`r}XDwX_Hj) :u&kbj%4g1LdE]wSKohYL7ȏ݅XL(V8bą 4M1OwvYѸ`BwRf{y;snH!I9z<, Ԓ+h4rTF?E݀GZ!7AJGҴo? &"O֪άa#1 CW+F5~iKSꅦs1oxѰ~=ݤ:Oͫ)=?z_թ\2 Ԟk)1w9 cIҴ; "DYo6=oZ ֛k |cju-;WnYmͤHnGo~zCK|Kmr< du$ fw%(Zxϱ[ i"9n4y_}ԭ2dt NJ=rH[K2*1: i~cȉT;䜏Π[FK؄s+ '7ގ.Dbߕ̒3圞I?ԝ']ފu<H ƽi[ P̻$@OdW r-ס|A_#㜊J)Ȕen7RN<ȡl14Xs6n1vR]zMՅm"Au{Yu}Nb]ֲJg_$oakupgbr|?\WYhg bu;\\]ٙZD[x@ Wv|)]arM v7cܖ@"X3md.HQ+j7u7!YQOׄd8g*1׭rx?:1\ Etse:ګoTld{s]~ E:ufV~xgPk޹MVPtke׵zTsjW 6ag^A?*$jXkL\I<>3XBfVQSBKya<:c)'/ٹ-vgz[J Q'ߺ';wn LTvzj]jBM'Kg#c[iɢ:baZN\gԽlés:}:M:O6J)CTPi#1U#@^sk閰$ .szSPx-`R8UJZ>c~Xd]_WA0'#sķA5A,䅍Xb\`7Xfڒ1uR;ԹU%`F 7ASus×_N5H+c$c#3\$֓͌L%QsU}QR(*0u'ڻobqn1H8] ;ٞaSQZ(SrZ׺kEx#)#3j cTU}­ޒ3*flskzPȃO3p),X|tUNrD33lc+R+kxӫN $s])F<,g'X-"C$t }x5wtǜVt-e|*-LJ~d'B`nN@qEhbR(E#+u6";C"g?S^"d.;ӯu[[idv{u+$[DX~m'ł\^jpGGV'V֮i ZV9K]XTOWм?_E%I6-7kMNIKyb>^^sT,l.\Ȅ Wiv-ͷn903X>$6\-f/vZRACϼYkqFgPG{I%wUX{WOQ<*ʹ`:rkZYj9 uӌ2N[gMڠIJr{p1]^ሾp@^ZtmVM]gʺ_k^Km?p) /cjq^Ϩ\"5z ;R *I.f+u9M ᱳO@\JMjvV@v2j<g^Lq c03%msOZ¥NEѥ8{IrlxO։:l0 ԚWZCrNɤv^gyo?*B@5JH,p5u^49;/YiIc`Di95wq[;N4~F+uڸ.^1iZK/_z3[-A<|pgZHyd2?q]L3QBI?0یW_}YCU:~dTI,۷'88rvo*-$I;33+c5q; .2݁O{\ӹux19:PIqE$Y]eV%Xk縿MTdztX4~ry8ѓvbxi^2Z:Ȩ5~Kao_,o }:ϊ829; 5K[=VқʞbkCҵI5o :L;&1L5xurubЎTur_[Ey4 {`~3P%=YP:skYdSq8xJ+Y3]BJǰgnqjF<:&}H`֧CŦM>9O+jOy 9v!I[Cc8U wc7܎L݃#{²|_C&fRq]:ȁdް|op d8+1+#[Os5H߻zkӴ.[PG_<3@ll73"p]Z1= qJyocjrJj775y)d0p8sx4`hwsw<;BjnᷓDXU[(K̒$D+ =GxFmV"yYHOaGimaAciBK-kU}=+kgZn+ %#\ѼFL6zWLylE]ϰɫzmӮ ^9zViN4[V+jmv{) yJnNvRtx+st&`їP%xrz{U+EWW[A~pUڪUR6cN\Xi/"#'x.S"oukVXUH\dNkӥ#"YnnOVNJ 6n#S]ӏ.Y/IN .oy'iNzrk⾽MHtӔzxK=HdN U ]I$.CU(SSINݻ5{qNJ+_Q$K`n4Uӌ_ )Mkv4-(qMe1G#=}=pUsIVF[D[sl/ɇu#Z־$^u}?}kBI˚_P Ejdsm dSEVznxzDbO kM$3O- ~m%9*9???eevhfmJdnt;S?ic<;~߸t:ˏBVuk{˻dw uhx*Ci$z7 m*OBj?ʬ ]L.ܹ֑?n,vѲ̃v}HOƱ} :Foo΢׾pΘ+]8Y6Ud5Ӽe0AE'fn"f{Xzd5@OT*1Q ֓k76]xdqcޤ8LW兗z=Ibԋk_e ijhj0*} (0?Tcomes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br> Each team had to run the course twice. The first time by themselves and then go around hauling he 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!outheast) in week 3, forcing 6 turnovers and blocking 2 punts. The offense set a new school record for points in a season with 416. Four players received all-state recognition, and for the second year in a row, Naples had the 5-A district player of the year (QB Stanley Bryant = 1,594 passing-17 TD s, 399 rushing-9 TD s). Two years of Berkut power and spee equaled the same number of playoff appearances and city championships.<br> Records continue to fall for the