Make a plan todo somethingnice for yourselfthis weekendRun inplace 1minutePick a recipe ortip from theshared recipechannel to try inthe comingweeks60secondshighknees30 clamshells (15each side)Meditatefor 5minutesSeatedSpinal Twist(45 secondseach side)SideRotationneck stretch30 secondseach side8 squatjumps50JumpingJacksGetoutside forat least 15minutesTwistingCrocodileStretch 30Secondseach side5 WallRollDownsSign-Up forone (ormore)Arc2HealthClass20backbridges30bicyclecrunchesWrite downone thing thatyou're lookingforward tonext week.Read theSleep TipsarticleAlannapostedWrite down onething that madeyou proud ofyourself thisweek20 bicepcurls (useweights orsoup can orwater bottle)BONUSFREESPACEPost a jokein the#dad-jokeschannelTake a oneminutedancebreak20 cat-cowsMake a plan todo somethingnice for yourselfthis weekendRun inplace 1minutePick a recipe ortip from theshared recipechannel to try inthe comingweeks60secondshighknees30 clamshells (15each side)Meditatefor 5minutesSeatedSpinal Twist(45 secondseach side)SideRotationneck stretch30 secondseach side8 squatjumps50JumpingJacksGetoutside forat least 15minutesTwistingCrocodileStretch 30Secondseach side5 WallRollDownsSign-Up forone (ormore)Arc2HealthClass20backbridges30bicyclecrunchesWrite downone thing thatyou're lookingforward tonext week.Read theSleep TipsarticleAlannapostedWrite down onething that madeyou proud ofyourself thisweek20 bicepcurls (useweights orsoup can orwater bottle)BONUSFREESPACEPost a jokein the#dad-jokeschannelTake a oneminutedancebreak20 cat-cows

TrustArc Wellness BINGO Friday - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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
B
2
I
3
I
4
B
5
O
6
O
7
I
8
I
9
O
10
B
11
G
12
B
13
N
14
G
15
G
16
G
17
O
18
I
19
N
20
N
21
G
22
N
23
B
24
O
  1. B-Make a plan to do something nice for yourself this weekend
  2. I-Run in place 1 minute
  3. I-Pick a recipe or tip from the shared recipe channel to try in the coming weeks
  4. B-60 seconds high knees
  5. O-30 clam shells (15 each side)
  6. O-Meditate for 5 minutes
  7. I-Seated Spinal Twist (45 seconds each side)
  8. I-Side Rotation neck stretch 30 seconds each side
  9. O-8 squat jumps
  10. B-50 Jumping Jacks
  11. G-Get outside for at least 15 minutes
  12. B-Twisting Crocodile Stretch 30 Seconds each side
  13. N-5 Wall Roll Downs
  14. G-Sign-Up for one (or more) Arc2Health Class
  15. G-20 back bridges
  16. G-30 bicycle crunches
  17. O-Write down one thing that you're looking forward to next week.
  18. I-Read the Sleep Tips article Alanna posted
  19. N-Write down one thing that made you proud of yourself this week
  20. N-20 bicep curls (use weights or soup can or water bottle)
  21. G-BONUS FREE SPACE
  22. N-Post a joke in the #dad-jokes channel
  23. B-Take a one minute dance break
  24. O-20 cat-cows