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Bocas del Toro, Panama
Going there by bus requires three buses and would probably be around $10 each in total. Probably much cheaper than a $40 shuttle.
Friday island bar hopping boat party. There's also a chocolate farm, snorkeling/diving, hiring a bike/ebike to ride around and spot wild animals. However some say it's expensive AF and very touristy (maybe similar to Caye Caulker?)
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Valle de Las Minas, Panama
Lost and found hostel
Get a bus to David then another to Boca to be dropped off. No more than $3.
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Boquete, Panama
Need to take two buses and a boat at approx $17 (there's a $10 bus which is pretty expensive). Shuttle is around $27.
Famous for the Geisha coffee so would try that. Couple of trails to try and spot the Quetzal but more of an early morning thing. Butterfly garden and honey tasting yes please. There is also a volcano to climb but it doesn't sound as good as Fuego/Acatenango so unsure of that one.
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Valle de Anton, Panama
Getting buses pretty easy but will require a change. Might cost around $18 or less
Sally sees has an article on it. Hikes are the number one thing with a frog sanctuary that I'd be keen on seeing with a bike to see Square trees. They did mention hot springs but didn't recommend it and same with the waterfalls
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Panama City, Panama
There's a collectivo that goes from El Valle to Panama City for $4.50. easy.
Panama canal naturally. Casco Viejo is apparently a cool neighborhood to be in. Visit the mola museum to learn about the culture on the San Blas Islands (free). Walking tours or cycling tours could be a good idea as well as visiting markets and shopping districts. You can also swing off a skyscraper if you're feeling dangerous.
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San Blas Islands, Panama