JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?n(Q4dҞ;g!; 8#4 H2qH'E8a8Oz@3R đ3!L{RJp$W#ȩdsSB:R`0((@0HԆyA91@ žiS$OJP{@ r)'HӶsR=H@\=h~6YoP+WZf$q+-=\E4:`t8m{& ䷠ ;X>݇NFvAAT>n%yx| 0B6м-VD\$ "6^4c*Zm:C90;JҖExRHc5RC&lNj{#Gws#5ѕ^6zg{,ns%O?VsE#o0x)9ɩ`4yB}(yjpޚΦ#$bL`5b^s@@9.û4$`OZ~BB1ր@#M*F*Q];K#wpr:  H-[rZg&30#?SL>}ԳU"FftOj~!"GlIRD7KzMyO]7$YkL\IwlZ5 OPXBHʮϹVmևhٻTe_[+m~QҳUfp3 zou-Y6vs+r@ȭg2Ea?ExjLS!%' FfYcMOc4ۉV8YZ̖%T2΁O*)F`*8oAPh&l6FLI}hPg{O حkb=WMB ]6ݬE$;@ۃ\{CN,\aB8POZ>w<1F~Gբ s`KQ1SqR8@Z*FxSnpҜH> 8¤iR'*G^":`P*F=l~tÁ_L.2E$FZ;Y2|!~U'a>^c5猣jZ=5?pW),Kfǵ6y4,Htc#+3YZ>w>jۆA0K# 9 7SO2BqIYj2doPCIWxGJ:^H˟ư|#ÈaR#q̇OeRWC@'Ƿz zsYÎQS-WަiZx9Z:Jm#=z D=;i0>F+ǯqM$GR dҪHrt0g@ VP@52^Qٞ%$sGyD0/+kD,H;8~Cyl6xw5y]'n#fJ>g8;t5ugyq-I03vO֭&:+!82翼i@O{tX?Acn结.&IQ4ݑ ~CF3ңg1`x8QL֗$>ƂyWA'ހ E57QTH\1, <;L )9I1?JT%Ϧh`Hp)/iǥ OҢr<\Q9{GG$+M^y\Fi³vr⠚$(@9]RO?pOl5DYDR5P[l"zF8B0UwGA{hqhhzb쿡\[H!i6\wB 8~D?Chgn ۾~&k7m0)y[5:T"jp2ȷP{JiJ[^YiwF͟1) kjA$5R(9c`AtsG)Dc&AzJ#ϥNpb=A|mir*JcS)ث#pS`eƙ m?oFXd΢x84o:OM4#dZoy9F͘ OJ,z,s]mVXZǀt H. N+Bl\mNc9I'fMcyI۵X䜁8M$:=^mI#%\3}OKp%i+@&f#IFKoD"v. $|Oh$,ɩVSvcLSrfPZOC]߾?ȥcyH;gU'T+Ef6p+z $c$VwѿS/YBI *3ެxzDvYngfI9LW9}puT1ýiBٞ"jk g# Fl:N?bRõFzWMcV9֫+nn?ﵮA=4X,@6W)?#"?/4DL?;ٿm;Wc˭X,|O$K P ;YА>y8e@0H(EBIF}iC6d)Fz>Hz3$8([h zT95vyHry߽ -JkѼ1yXXPǴ! 6{g*2{WNd6eYG`GZ7 p:ׂ5=:ZhHeVH5 1|CAt#8=p ڸ-<\jS46м.vBZ(- suލVsВGS5H$<jgzK9OS\0;5',4Hx*|½VGn??oÃRP"-R)<ʦ@ RyH$cm0GJf? g4osMy#UNN؍ϥ*8)Iր}OJa G֥ zJRZ+\SXp@~9ٌjEp=K+4I:t2.64'S(٨dpWԞ,s X0 s8h-;a>֘" Phone and emergency numbers.<br>" Motivational signs.<br><br><br><br>Weight Training Rules<br><br>General Rules<br><br>" Only students who have passed the instruc-<br> tional course may use the weight room.<br>" The room may be used only with <br> proper supervision.<br>" Shirt and shoes are required.<br>" Proper stretching, warm up and cool<br> down are required.<br>" No spectators allowed.<br>" Never interfere with the exerciser.<br><br><br>Concerning Machine Weights<br><br>" Read the information label before using.<br>" Keep pins in the machines.<br>" Avoid quick movements.<br>" Never drop weight plates.<br><br><br>Concerning Free Weights<br><br>" Spotters must be used.<br>" Use collars.<br>" Return all weight plates to racks. Make it a positive prestige tool. ӲcI-.hɧÒb#f;r=lHF06rjMi_[GeaPUkr]&F0WΛzLqZIHcR{mz7s}AI#LjqJaPX0HܸS;#tq0YOuYG<,kg \ن]2:BI#M$NX-Ou)i$2!c cTdk*̬Vo/9y1=",S|21'ү?/b@"GYL,BY[!I&REC C'~222qEcn-iN )j6{-V%e+{j9㻷x.#DUVv7Ƌv:uG)Iu_Ćű ᫞o{ryk+[=޷[Y^a5y~1;2A0=M;Onuۇ"HNl3ϵ*i\jpۅ rHᵸ4БnQU(5)2m$q.Υ2>֨n ymI 61=2{,IsyLRJi0Ȼy^d>|?U""sO#6 I&%b:t1[' @l=Bq_ץjA{wsyzFȤa~iZ"o.47V&&JIVe!,u~nOjŴX$(FXR@*k 4o,jx8bd9TWH\w؅d\8m֊ZXQ֊۹KKj8Yk){WCeq1PE|rG|L ++o@,+e*m!q׏iqjH墄xa@,?Ob4\_[ IcxTXoef-fiar8QVV[[kA:pzsZ%Sk&#<Vs*A*J#wcr3H*yH?=?*ytVd%y>PE}Eto:Ga$H9%\/8YYȫ=by?mxlN̯C(+ƱTw< xSq֔ \ fpzRԝx(bSbM==O֕G"Ny)gF'♞ǏƐ)V :8tW.퀆zn}{5ʁ6w a-a2Z6Wguż/'y:;#V*єƺ?70EG1 dQдe^SZc﷮kkS  >h4 D1Pyøm?paM }ϩ%`7K1#<Թz5,ڍ:x6Z6c e<Qy'26OSⓓ R/oON*@@NGzw1Ss؊`r{#߈;S3ӚqʀC8 qK=)xH4o^Zz3P܏q֐ is@,;G*/WE |GzyzS7WS>v #Gaaqy '_CIu]0Y8[\8J}Tưj {q"pj{G*N?Jz&9@6iN2RȐ,2H{#W,iHiX9c4 Lp84P=?;E!mzHGJi\P9fjSP` ~THdx=jU{Sq)3xFzzRNa\R}@ϭ('4 ƀ$SƐGb84Q@8V /}1V@8r ޘBaqcdrNI4O= ui͸9J/0qIϥ;9RSPٹnSu@Š^=(,tainous terrain which weeded out those with marginal commitment.</P> <P align=left>Obviously, we aren't going to ask our players to be subjected to that type of stress, but we can ask them to withstand specific physical challenges that strengthen the will to presevere when extreme physical stress occurs in a game situation.&nbsp; If you don't have great depth in your roster, you may need eleven marines on both sides of the ball to get you through a season.</P> <P align=left>Once a week, in our summer program we run 300s.&nbsp; We usually run up to five to six reps with 30 second rest periods.nbs9 seconds<br>Great For Varsity 3.45 3.65 seconds<br>All-StateLevel 3.1 3.3 seconds<br>All-American Level 2.8 3.0 seconds<br><br><br>Additional BFS Women s Standards Builds <br> <br>BFS HIGH SCHOOL WOMEN<br> Standard Build Heavy Build<br>Up to 5 2 120 lbs. or less Over 120 lbs.<br>5 3 to 5 5 135 lbs. or less Over 135 lbs.<br>5 6 to 5 8 150 lbs. or less Over 150 lbs.<br>5 9 and up 160 lbs. or less Over 160 lbs.<br><br>BFS Dot Drill <br><br> BFS HIGH SCHOOL STANDARDS<br> Standard Build Heavy Build<br>Good Beginning 70 75 seconds<br>Great for Varsity 60 65 seconds<br>All-State Level 50 55 seconds<br>All-American Level 45 50 seconds<br><br><br>40-yard Sprint<br><br> BFS HIGH SCHOOL STAN