20 bicepcurls (useweights orsoup can orwater bottle)Run inplace 1minuteRead theSleep TipsarticleAlannaposted5 WallRollDowns60secondshighkneesBONUSFREESPACEMake a plan todo somethingnice for yourselfthis weekendTake a oneminutedancebreak8 squatjumps50JumpingJacksPick a recipe ortip from theshared recipechannel to try inthe comingweeksSign-Up forone (ormore)Arc2HealthClassSideRotationneck stretch30 secondseach side30 clamshells (15each side)Write downone thing thatyou're lookingforward tonext week.30bicyclecrunchesTwistingCrocodileStretch 30Secondseach sideSeatedSpinal Twist(45 secondseach side)Write down onething that madeyou proud ofyourself thisweekMeditatefor 5minutesGetoutside forat least 15minutes20backbridges20 cat-cowsPost a jokein the#dad-jokeschannel20 bicepcurls (useweights orsoup can orwater bottle)Run inplace 1minuteRead theSleep TipsarticleAlannaposted5 WallRollDowns60secondshighkneesBONUSFREESPACEMake a plan todo somethingnice for yourselfthis weekendTake a oneminutedancebreak8 squatjumps50JumpingJacksPick a recipe ortip from theshared recipechannel to try inthe comingweeksSign-Up forone (ormore)Arc2HealthClassSideRotationneck stretch30 secondseach side30 clamshells (15each side)Write downone thing thatyou're lookingforward tonext week.30bicyclecrunchesTwistingCrocodileStretch 30Secondseach sideSeatedSpinal Twist(45 secondseach side)Write down onething that madeyou proud ofyourself thisweekMeditatefor 5minutesGetoutside forat least 15minutes20backbridges20 cat-cowsPost a jokein the#dad-jokeschannel

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