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This month to spice up your fall trail runs, walks or hikes take the Scavenger Hunt challenge. Try to find each obstacle on the following list and perform the given exercise slowly and controlled until exhaustion before continuing. For a different twist, you could get a group of friends and do this as a race, performing a decided amount of repetitions for each obstacle. Make sure you are running/walking/hiking for at least five minutes before you start searching for your first obstacle, and remember that you should never feel pain when exercising and you should always be able to talk through your workouts.
1. Root: Hop left to right over the root. Make sure your knees are over your toes and not touching each other. If this is too easy, do one leg at a time, but do not trip!
2. Bridge: Push-ups on the railing. If this is too easy, do them on the bridge or put your feet on the railing.
3. Overhanging branch: Bend your knees, touch your toes and jump up to touch the branch. If this is too easy, find a higher branch!
4. Fork in the road: Put your hands on your head, tighten your abs as tight as you can (while breathing) and twist left to right without relaxing your abs.
5. Stump: Place your hands behind you on the stump and kick alternating legs out like a Russian dancer. If this is too easy, hop to switch feet.
6. River: Keeping your core tight, stand sideways and pick up a good-sized rock and pretend to toss it into the river. Breath out as you are lifting and when you fatigue toss it into the river and repeat on the other side. Keep the rocks a safe weight and don’t hit anyone!
7. Hill: Sprint! Try to do one high-intensity hill in your work out; if you are walking, jog. Focus on breathing to help you get all the way up.
8. Log: Place one hand on the log and reach your other hand and opposite leg up. Alternate sides until exhaustion.
You may need to tape this list to your water bottle to remember them all. The reward when you’ve completed it? Feeling good!