Rucking The Bell

Preamble:

The call was made for a ruck at Cowbell this week. The PAX are starting to get after it to prep for GROWRUCK coming later this month. YHC took it on.

The Thang:

Started the ruck from the parking lot around the trail to the pavilion between the football fields.

• Overhead Ruck Presses
• Ruck Pull Ups (hold ruck by handle and lift to chin)

Continued on around the trail around the perimeter of the park. Stopped at a bench for incline merkins.

Continued around trail through the woods all the way around back to the football field. We stopped at the goal line for bear crawls dragging the ruck. At the 25 yard line stop for 25 ruck squats. Continue bear crawl dragging the ruck to the 50 for 50 ruck merkins.

Ruck through the park back to the trail to the big berm and we did 6’s (no time for 11’s) with squats at the top of the berm and lunges (Alpha count) at the bottom of the berm. Ruck back to through the park to the flag for Mary.

• Flutter with overhead ruck
• Flutter with ruck extended over head
• Freddy Mercury
• LBCs

Naked-Man Moleskin:

Good to be back at The Bell with Stu and Callahan. The three amigos.