PDBC February Fitness Challenge - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.

1. 3 (or more) rounds of: 10 clap pushups (or t-pushups), 20 spidermans each side, 20 donkey kicks each side, 10 tuck jumps, 10 single leg deadlift each side
2. *PDBC Land Practice Enter date:
3. 5 min plank (total), 3 min side left plank (total), 3 min side right plank (total)
4. Stretching (10 min+): 50 jumping jacks, calf stretch, quad stretch, shoulder stretch, tricep stretch, hamstring stretch, butterfly stretch, cobra/upward facing dog, child's pose, triangle pose
5. 75 clap pushups (or explosive pushups)
6. 50 burpees
7. 20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.)
8. 3 (or more) rounds of: 25 step ups each side, 30 calf raises, 20 tricep dips, 20 star jumps, 10 diamond pushups
9. *Two Fitness Marshall dance workouts + workout of your choice for total of at least 30 min workout, complete with at least one other PDBC member
10. 3 (or more) rounds of: 75 jumping jacks, 30 jump squats, 25 jump lunges, 10 HIIT Shuttle Sprints OR box jumps, 20 push ups
11. 3 (or more) rounds of: 10 burpees 90 sec plank, 45 sec each side plank, 15 Ab V-ups, 20 push ups
12. *ANY workout of your choice, completed with another PDBC member (at least 30 min)
13. ANY workout of your choice!! (at least 30 min)
14. 150 jump lunges (75 per side)
15. 50 pushups, 100 air squats
16. 3 (or more) rounds of: 20 leg raises 20 glute bridge raises, 20 supermans, 20 side leg raises each side, 20 clam shells each side
17. *THE MEDUSA* for time complete 2 rounds of: wall jumps + spiderman crawls, winner gets bragging rights for the year!!
18. 75 pull ups or horizontal pull ups or band assisted pull ups or machine assisted pull ups
19. 150 push ups
20. 100 box jumps
21. 3 (or more) rounds of: 50 mountain climbers, 30 each side bicycle crunches, 15 each side plank knee tucks, 15 each side sprinter situps, 20 reverse crunches
22. 250 air squats
23. *PDBC Land Practice Enter date:
24. 4 rounds 500m rowing OR 250m paddling OR 20 burpees followed by 30 seconds each of: pull ups, squat, jumps, bicycle crunches, jump lunges, dips