1. DAG AT Hiking Trip
May 21 – 23, 2017

2. Index Subject Page What all hikers should know….…………… 3 - 5
What to bring……………………………..…
Map it out……………………………......…
How to get in Shape for Hiking……..……

3. What all hikers should know!
Leave No Trace
Stay on trails
Dispose of waste properly
Bury or pack out excrement
Don’t bury trash or food
Don’t try to burn packaging materials in campfires
Leave what you find. Respect wildlife. Do not feed or disturb flowers or wildlife.

4. What all hikers should know!
Camping
Camp in designated spots, such as shelters and existing campsites, so that unspoiled areas aren’t trampled and denuded.
Be considerate of trail neighbors. Share shelters and other facilities.
Minimize campfire impacts by using backpack stoves or established fire rings. Don’t add rocks to existing ring. Keep fires small. Burn only dead and downed wood that can be broken by hand. Never leave your campfire unattended, and drown it when you leave.

5. What all hikers should know!
Finding your way
Trailhead – is an access point where you can get onto a trail
Blaze – is a painted marking on a tree, rock, pole, etc. to help hikers find their way
White Blaze – This represents the Appalachian Trail (More details are in picture above)
Blue Blaze = Leads you to a vista, water source, shelter or campground, or some unusual natural feature. (These may be dead ends, so it would be an out and back walk to return to the Appalachian Trail.
Yellow Blaze – This means you will be walking, hitchhiking, or driving the highway

6. What to bring? (Mandatory items are bolded)
Shelter (a tent or tarp) - $10.00 and up
Sleeping bag of appropriate warmth for the season and/or pad - $25.00 and up
Backpack stove and fuel - $16.00 and up
Lightweight pot, cooking utensils - $15.00 and up
Medium-sized backpack (“expedition-size” packs are usually overkill) - $20.00 and up
A poncho, pack cover or large trash bag for rainy weather - $2.00 and up
Food (dried foods, such as pasta), water bottle and water treatment drops - $ depends on food
Clothing to protect you from cold and rain is a must. Avoid cotton, wear synthetic fabrics. Layer your clothes – a “wicking shirt, synthetic fleece, and a coated nylon or “breathable” waterproof outer shell will keep you both warmer and drier than a single heavy overcoat in cold, damp weather. - $ depends on clothing
Footwear should be substantial hiking boots, running shoes or cross-trainers. Be sure they are broken- in prior to the planned hike. - $20.00 and up
50’ Rope or cord (to hang your food from animals) - $4.00 and up
Flashlight/Headlamp - $5.00 and up
Sharp knife - $10.00 and up
Fire starter and waterproof matches - $6.00 to $25.00
First aid kit - $5.00 and up
Trowel (to bury human waste), toilet paper, hand sanitizer and sealable plastic bag - $10.00 and up
Insect repellent (to deter biting insects and ticks) - $4.00 and up

7. Map it out!
Day #1
1. Drop-off Point (Red Arrow Below): Sherwood Dr, Carlisle, PA 17015, USA
2. 72 minutes (3 miles) from Drop-off Point to Night #1 at Darlington AT Shelter (Red Star Above)

8. Map it out
Day #2
36 minutes (1.5 miles) from Night #1 Shelter to Meeting Point #1: Valley Rd, Marysville, PA 17053, USA
16 minutes (0.7 miles) from Meeting Point #1 to Meeting Point #2 (last meeting point until Duncannon): Appalachian Trail, Marysville, PA 17053, USA
1 hour 53 minutes (5.2 miles) to Night #2 at Cove Mountain AT Shelter (Red Star and picture below) #2 #1

9. Hawk Rock Map it out Day #3
1. 40 minutes (1.9 miles) from Night #2 at Cove Mountain AT Shelter (Red Star Below) to Pick-up Point (Red Arrow Below): Inn Rd, Duncannon, PA 17020, USA
Hawk Rock

10. How to get in Shape for Hiking
Begin exercises at least a month prior to the hike.
Walks – Start off walking a mile in the first week, add a mile a week. If you can do more, it is strongly suggested.
Lunges – Hold equal weights in both hands. From a standing position, step forward until both legs are bent at 90 degrees. Push up, bringing near foot forward. Repeat with other leg.
Poor Man’s Leg Curl – Lay flat on the floor and scoot your hips toward an elevated bench. Place your left foot on the bench. Lift your right leg up as high as you can bear. Press lefty down into the bench, clench your glutes and hammies, and raise your hips off the ground. Do 10, then repeat for other leg.
Step-Ups – Weight a pack (20 lbs to start) and step onto a park bench 16 to 18 inches high. Add 5 pounds a week until you’re at 40 lbs. Add to your workout three times a week until you can do 700 steps in less than 30 minutes.
Band Walks – Purchase resistance bands from Five and Below, Tie a resistance band around your legs, mid-shin, so there’s tension while you stand with legs at hip-width. Stand straight, tuck abs, put hands on hips, and walk forward while maintaining the band’s tension between your shins.