(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.
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5 min plank (total),
3 min side left plank (total),
3 min side right plank (total)
3 (or more) rounds of:
10 burpees
90 sec plank,
45 sec each side plank,
15 Ab V-ups,
20 push ups
50 pushups,
100 air squats
20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.)
150 jump lunges (75 per side)
*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
50 burpees
250 air squats
*PDBC Land Practice
Enter date:
*ANY workout of your choice, completed with another PDBC member (at least 30 min)
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
*THE MEDUSA*
for time complete 2 rounds of:
wall jumps +
spiderman crawls,
winner gets bragging rights for the year!!
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
*PDBC Land Practice
Enter date:
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
150 push ups
75 pull ups
or horizontal pull ups
or band assisted pull ups
or machine assisted pull ups
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
