JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? FޟJGKq؈-6Uge2DQq2ksGk*4n e6RF|KƐ,>o+bUksڢkoWҘP3M%YZ{r0ϴ]!_aX~%M6&P(C \UR.-l|Wڸ*\Arǫioӄr XHVg/ a'`? o`[[8Z:UX1ڬ4!maCsd(a&ƑmbtxTy|:L<ſ [7PXC d2O4C*֤"ȕQd3)G*IcXR$<^d_-=ăR#08Jڏ/ڬeesaL?ڬ˕#ښc)"r8(|?٬^EiJݬFjަT ?ʅBi 3 t=;tb?3J^>h㦴U }baT>a=hlzñ²{\7s  ܏ܟWM7JOS nO 7S"wְG䟗5K%bO5: [4F? q4A&r*Zf-2Fь*ūƴBUAq޲Q%kD8[< K`^h_p[ =1Et3zM'+ˆS|7|7<+0'%Ֆ)6\tךl 4+sYEI5O5i`mn$.K9RIvz4gL | ]ۮbY<t sun+vmJ"ֹo-ʠ/Њ%e蹐~n+ou{Oe2I4`gp`sʢQA磝FOȇv=xo_TFu%ɂVFH{u,,ZMl5R*>/G5eiM)+VʱK1iu!Suw]`$amIv7Rnlu;D kcDԥ<[q1 ڼ(QOck@Y0aG=j(:wG66u%Z4%ĹZEF;\͆R[S]]ÅفE/<>tm9?p|dbiuX[kzF]}ݓ;7EX%d{Օ嵈,kKy>z)ntQn'1<[qs8;f]67paC$gQ+MBfI9Islij"FE]Rrj͠vүڄpLkF *'xUO$w5H7vQmdS2[zU&=jJ1&Jp:֊kE;ˡm3 DRʼn)6[{~ұhG˞ҧ5 ;7`z Սپzji>GS#]T$Ff+̀Ƴ jWׁTx4?:ѱ,6C0,d+zR^1BwFuoh=x8[閺R4Vj4ݒp1WFӴ楜ːdҺ2rѲSWa@ H<Ʒm5B/AW%6l'9q5 3* sև5mCvmeu(vP:q,leFW h, OTv|O=\Q\; KL𤹂Ln\E$cY-MPZ"2+Ɔ6[d +H͈I݋D-#*y҆V>Ae?tB+V[HbdkNA㺀ls>Ɨ*fIţtC(A)#g#}/&+.o.$+SLMK⯒Iyq z,|{$ւEbVb9;&$EtV> P.^&Ԝ^~.5f]}jm3DJ-ݱZNA{(c,wMy\Ԯ+Ҽ]&D6K+(Ops :Az y ܠX` ro7#:85C]YamZq^3;}'ҹ_#yWu$d-̸)>{ Ccf#!fZ|vo9O›sEkw =+^*zT%͈Y-FNzSk(]Gֽ+B/?4rEs~nDw8- |cWi?F[6E&ӭC2zr"!ni+^ǔ H՝*Ez0͓E`?ʍmj.R!c c1z9*Ա^*7`pj lIfO+,HPMƀHH ZLFi( hO˅bA~Ṛ;{7>>nՒAC i1K]Kevljc?6OLS5]RH]}` G>aOwd.n7[4ٓz ܧ5[kpV;H߻?5wIkC#' QA[,vЦ c\nU=KA}m. #4ȴ5xX)7R*I p89ͽ*8= #pG+U")`ܓn)*Asrc^=OjHr)j-v+5erk`cH/W =9 ޡFdVd-nyy4LIo5JX6әVG Qm_r]wí8˳s=9%v7gW\[e;>cɪ4ks{pZ'_'EaTϔ6EBpx76/F+wbt *xXg0 OSoARNq=sP#mdXP0`;n m;?}~c6HIΥN i2GTb*CU:LMIE9QTڝN)R7qW@睉~bONd>5em`׷&2բIFONl줒.y 9\9BGx&iIK#l,ޗ2r+Cgb=6]P81-t{{vADUi>\umqӎ“vx6w#W7*]BtA3] uY tKc<=f{JB[=+gOPVӒن⅊}dWS·V:fֳqois=61ԕN=EkRnɽ?不ŭWZY_<LgڼIQxmoV燵% /f-B:1sM+ok lgq~KT#'J)h`p,}zu叧pJQ0&'Wm`9?zzu"6P H ->Le@IǠ+kh4՘fI;aN*Nj:$O oI5_%Tikkr`|Ҝg)=N'}Wk1£V4+ g@};`O^N2~HH@I-*ˏ=ϭL*8$D6{j$m+Œc-N(60{zNCH-(kՍI`4*VaX|6*)f;^E3A犝XɔMU/|IS;S~ٵ\㚊Yw #6ҭD/⻭XIxPї$c_Bi:^cR(!_1@K͊~=>{]B.(?ҜT$3߄5b`y,⢻Y-.0$j$tgd\nAe4^0GSR'd\ؿ幑" c+|sɞ Ei?|A\q&Tr'9.ŘOVc*ȅ"EtqhDaOW<,n8%;HZϘdd?S*s+:O^қ À׾QI, [i<.5܏OV?%cQE1\|2%*g!^gj*-_(?G*=oQ`!12C}j("_2/*=o֢OT<o|The workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.x.FAC$͛6e8͛6*ٳb͛6*ٳb͛6*f]6lUٳf]6lU۸,Dx;d)ˠ-O!lJByPnzfO;}}L^/6jl*vqgk].!wQđw>ȤɿNy1r:R_Fucݫ[q C?nÓ&pz((:{躲rq,#\ݿ%+Z ~O^$=%a8bqy,u6lun͛6*ٳb͛6*ٳb͛6*f]6lUٳf]6-^OJɨwQP3^yMC@EV"Qq$}٧~cVZ jm+Svy,kj7Rdi3?C$}si wodg9ʽ!kkqj@Y$2+E,W^kv<]jU'gCa<~wVk >&?,P?wCF_p?aJnjп*Xe(72N\W90)b>\O]?ʺ5>mi?ٲ:a5wCYf̷Zٳb͛6*ٳb͛6*ٳbf]6lUٳafV_@wtHTW5UU *u*A IX"*A3\{kmw:#ivom.lWXA"[F2ѐ~^_?0eyEnK_-{9Cq'y9En9ďՎN?';9*7ƺ\u HTkwQʯ. ۿmV,z >S(fueqwyK$3R/<{|x%j9w"wq41ݭHcޟ??QkͳrQvB;xO)56A]mQ`Zd6Z| jVח*N<*^t][CWGX. The Panthers played like the champions that Coach Culwell taught them that they were and at last the sweet victory came. They no longer had to believe because now they knew that they were champions with the 42-21 win over Holton which gave them the honor to call themselves  1999 State Champions. <br>At the end of the 1999 season, after the Panthers savored their sweet State Championship title, senior quarterback, Kellen Bombardier, tried to express his deepest feelings for Coach Culwell. A lump formed in his throat as emotions of gratitude consumed him. He couldn't get the words out so he expressed his feelings in a letter that thanked Coach Culwell for leading them to success. Bombardier praised,  Thanks for making us believe that we could be State Champions by making us say it everyday. It was a dream come true to play with all of my best friends and win the State Championship. spects in life, Amy commented by saying, "Everyone has obstacles and you can make them to be as big as you want, it's just the way you go about handling them. The important thing is how you react and deal with the problems, that's what makes you a better person. I could have used my Dad's drinking problem and my parent's divorce as an excuse not to be happy and accomplish my goals, but I