Yarmouth, MAINE - Parks, Recreation & Community Services
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OVERVIEW
This program is designed as a once a week, after school, outdoor exercise group for middle school students. Rucking is simply carrying weight for distance, similar to hiking. The specific loads carried can vary as well as the methods for carrying the loads. Typically, a backpack containing approximately 10-20% of the participant’s body weight is most effective for younger adults. Rucking periods will last approximately 1 to 1.5 hours (covering 2-2.5 miles) and will take place at local recreation trails, thereby introducing participants to the area. Participants will engage in social interaction, physical fitness, and exposure to nature. 
GOALS
  1. Provide a safe, fun, outdoor-focused form of exercise that participants can enjoy for a lifetime.
  2. Encourage students to engage with each other socially, forming lasting bonds.
  3. Introduce students to local mountains and trail systems which they can visit any time. 
SPECIFICATIONS
Each trip will start at Harrison Middle School after school on Mondays. After the school buses have departed, we will take attendance and leave the school at approximately 3pm. Travel to each rucking location will take no more than 45 minutes, with rucks lasting from 45 minutes to an hour or so, depending on weather conditions and participant travel speed. The goal is to return to the Middle School by 6pm so that parents can pick students up and be home in time for dinner. Students and parents will be encouraged to communicate during the end of the trip as we may arrive back at HMS early on certain days. 

Participants will need an object to carry, snacks, and water. Also helpful to bring are sunscreen, bug spray, and a light rain jacket or poncho. Carrying is usually done with a comfortable backpack (nothing fancy is required, though certainly welcome) with weight inside. This can be as simple as a few large books. Other inexpensive examples include stones (no sharp edges), water jugs (tight lids), spare weight plates, a bag of birdseed, etc. Anything cumbersome can be wrapped in a towel before being placed in the bag. Again, a good starting weight would be approximately 10% of the student’s bodyweight. Footwear should be comfortable and have closed toes. 
As an instructor, I will introduce students to a variety of alternative carrying options including sandbags, kettlebells, slosh tubes and the many possibilities for carrying them. 
 
LOCATIONS
Bradbury Mountain State Park 
Bradbury Mountain is located at 528 Hallowell Rd. in Pownal. A local classic, Bradbury has many options and a bald top, which is a fabulous spot to take a break and enjoy the views of Cumberland County and the ocean. 
Hedgehog Mountain
Hedgehog Mountain is located at 100 Landfill Rd. in Freeport. The area features an old stone foundation and stonewall, with trails leading to a steep summit with views of Mount Washington and Shawnee Peak/Pleasant Mountain. 
Cliff Trail Harpswell
The Cliff Trail is located at 263 Mountain Rd. in Harpswell. This stunning trail meanders along rocky coasts and has amazing views of the ocean. 
Libby Hill Forest
Libby Hills forest is located at 50 Libby Hill Rd. in Gray. There are many trails here with many options, but the Moose Oddysee is a favorite. 
Tryon Mountain
Tryon Mountain is located in the Pinelands-Bradbury Corridor in Pownal. There is a long, meandering single track that slowly leads up and around the backside of the peak,passing by a small quarry. At the summit there is a much larger feldspar quarry and associated equipment. The hike out is then short and sweet. 
Knight’s Pond
Knight’s Pond is located at 477 Greely Road Extension in Cumberland, Maine. There are several approaches to the local summit of Blueberry Hill, offering decent vertical ascent.

CONCLUSION
The program is designed to get middle-schoolers who may or may not be involved in fall sports into the great outdoors for exercise and social interaction. Some students may not be familiar with these areas and rucking will be a great introduction for them. Carrying loads for distance may be one of the simplest forms of exercise and can have a multitude of great health benefits. And, it’s simple and inexpensive!

Register Activity Ages Grades Days Date/Time Fees
 
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Rucking 
N/A 6 - 8 M  09/08/2025 - 10/20/2025
03:00 PM - 06:00 PM
YCS - YCS Van 		$50.00 Res, $53.00 Non-Res
* Adjustments and discounts will be applied during checkout if applicable. *

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