JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@10sҞqҔr=kr0H=ja4GZ!sE0 >ٮOİOd́AaZޔ2xN=+}BG5^E5j0H|EVdS[Qv5 l7l$X… 2QtRCI2$OdR9Փ͌aX]g=ʭ3ӽWx`či` 9dڠ(88@Q"XfjhSZ,"[_&X8;\2; Z{U18+tI'a Gvz?n;ŋh>lr~h::\[ZC6`=5e[%٣ʯN\ZDI >ކx';^իzoim\6>oB|7i&6er_u*ѣ jx<ߺ c=afWsM=M{̒i$яR+$xOxab(oPGCdp־$4ml`% w}'-w__C2Fۼcؓ~jkϋb0eQ,jI)cNi]37u]!:Bg9IFzz=lBf#$eS5z0 ,jba0x F}MT[ۢM֡w.{+U|}OIv4XZ5w!H }w6}P+Ϥ-[1=ۓY)B; UG`wݞ/uiaIU;[;'V \]-U2-z63^ASR:Wj~@ ?rle8i=ACR}R7̒>l]65d\sF:M`4;S\jö#>\%vw HYFwJtXUu=oɶk^ Q ɮ}&F`tiX ?pDrǑ"]N˞Odf[BG,~Uk"HGcGF"wsV\..70ɥz1 MiZEN$u>ZN+Aa{ VnYZk]OWs0kzr:Y1 tE85GdS ׿>-9<0O#yS9}ESc }&R"o {=ZɣB<9_x{ul~m̀ 5R#ž*FVԾ̯噜v,[)uЩ{1f_`3aWVmG1av+\N¤jRIAb{F6Fcxf"-B;>A>>Ӝp+){4m+89<p:pJhqȪ(d85m ښT`uoԐ >`]ۊaE'G`UqЩ]koG+9߇uBwEZ#.PJ1Evx!3G޴ \8Z(hHo6Fs\dQZ?'''?Zhʣqz+xtĵ?*1odbkN6 #s]8 SwvC8`䑃EW%9'+̵/>欤(*((U3cRO9ǵ2X Gjv{zm2)ǯ *\oQqZ\U{ kk{ҩG4q-$#یӅԤ=I%Kͼk$j{&Y$cjQjAܣ9V1 #MH9B=>-e7}3=.8󢸤wbcD#4.q5[W"$TWLi4BwBq*6@K2 M $w ҵu!>t;Iʋ=Nͧ*? P>l,M `|hnjj*RG90[vZ&<# !lZ7:6}6_8#5! zkֆ` H8:d q^)M'k3n8WYGQEmOprjidu9u7jXq+޵N) -;~Ղ u5*_Blw9E8Q(l#W]}J1?:^s|᠒|z|Ȣt#kЭzPzX8=&ߛ~ֲwon}`lpOfjU⥭\1V8xWO`7 H'IĝQĝq]$E;i 1Od9_ocW/ }Afj}Xd6285XUzT^sU6ccy/1Hj"L:ȯ<r+Om2y{yEI_[CDcSVjx?*RNpx#Ԯa"v=,V+6p*D$T;"_9` ;c~efxF(َǽ(8J;ޝ"]6 %r@IK#K rFt1L Nxw{ifcU9?RzU2}:#%@rnxOR:C;$e2g*zrjz4TmSWӃ}{G'8 e{ұ|HJ6[ u\cd~i3"ƀp3H2 #8j|SpFz HN<ʡnyzӃ==hN޹$pk+[!IigD\G\Ҫx[Wi1'~ݏ}xlӾCLrMfjb^,$$Ќܐj-4I:; Y,6fcU ƩxcչֱZA4 cOLTh18Dn°e8b**l24QZiA8(DG]]J(B{sE1<{uEDFO唌$QEd2hwȀ눮b#=ѠYbI uQ(l ĎGNiY^yh5=Q42[#i2=I8oH/$my`_^OQEDVbͿG@ }F5icPu(ר0bz [XZ!eJݛ}EHR۲k(,[sUQԌd1hmn 0$SQRiift.</P> <P>Ahmaud has been a dedicated lifter during his three seasons.&nbsp; He has never missed a workout.&nbsp; During his junior year, Ahmaud set the school and state Dead Lift record with a 660 lb. effort.&nbsp; Also, during his junior year Ahmaud went undefeated as he won the Pennsylvania State Teenage Championships.&nbsp; The U.S.P.F. National High School Championship and the P.S.C.P.A. State High School Championships.&nbsp; This year however was Ahmaud's best.&nbsp; He posted the highest total ever by a Pennsyvlania High School Power lifter (1,755) in February with a State Teenage Championship victory.&nbsp; He surpassed that with an A.D.F.P.A. National High School championship victory&nbsp;and a 1,770&nbsp;Total.&nbsp; He set all the National marks in the newly established 319 lb.&nbsp;weight class.&nbsp; Ahmaud closed out his brilliant high school career when he became the first Pennsylvania high school student to total 1,800 lbs.&nbsp;as he won the Pennsylvania State High School Championships.&nbsp; Ahmaud totaled 1,850 lbs.&nbsp;at this meet.&nbsp; It is believed that Marcus Henry and Ahmaud McDonald may be the only two drug-free lifters to total over 1,800 lbs. in the history of high school Powerlifting.</P> <P>Ahmaud was a 2nd team All-State Football player.&nbsp; He played in the prestigious Big 33 Football game last summer.&nbsp; He also was a Shot Put Champion with a best throw of 63 ft. 11-inches.&nbsp; He will be attending Syracuse University this fall on a football scholarship.</P> <P align=center><STRONG>Ahmaud McDonald's best lifts are as follows:</STRONG></P> <P align=center><STRONG>5/10/97 - Squat = 745 lbs. at<BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>5/10/97 - Bench = 410 lbs. at <BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>Deadlift = 710 lbs. at <BR>A.D.F.P.A. National H.S.<BR>Championships</STRONG></P> <P align=center><STRONG>5/10/97 - Total = 1,850 lbs.<BR>PA State H.S. Championship</STRONG></P> <P>&nbsp;</P>undation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less. game of the season was against the forth-ranked team in the country, Richmond County. The Rockets traveled to Richmond s turf and shined like the champions they were. They made their ark when they beat Richmond County 13 - 1o rally behind and be proud of, as evidenced by the numerous signs around town and record breaking turnouts for the games. The athletic director from Seneca, a playoff opponent, noted how the Hawks fans had turned his stadium into an Oregon home game and claimed Oregon s football program to be one of the classiest he had ever seen. The Oregon staff, players, and fans truly made it  great to be an Oregon Hawk. <br><br><br><br>" <br><br>The athletic director from Seneca, a playoff opponent, noted how the Hawks fans had turned his stadium into an Oregon home game and claimed Oregon s football program to be one of the classiest he had ever seen. The Oregon staff, players, and fans truly made it  great to be an Oregon