20backbridgesSign-Up forone (ormore)Arc2HealthClassMeditatefor 5minutesBONUSFREESPACEWrite down onething that madeyou proud ofyourself thisweek20 bicepcurls (useweights orsoup can orwater bottle)50JumpingJacksSeatedSpinal Twist(45 secondseach side)8 squatjumpsSideRotationneck stretch30 secondseach sideTake a oneminutedancebreakRead theSleep TipsarticleAlannaposted60secondshighkneesPost a jokein the#dad-jokeschannelPick a recipe ortip from theshared recipechannel to try inthe comingweeksTwistingCrocodileStretch 30Secondseach side5 WallRollDowns20 cat-cowsWrite downone thing thatyou're lookingforward tonext week.Make a plan todo somethingnice for yourselfthis weekend30bicyclecrunchesRun inplace 1minute30 clamshells (15each side)Getoutside forat least 15minutes20backbridgesSign-Up forone (ormore)Arc2HealthClassMeditatefor 5minutesBONUSFREESPACEWrite down onething that madeyou proud ofyourself thisweek20 bicepcurls (useweights orsoup can orwater bottle)50JumpingJacksSeatedSpinal Twist(45 secondseach side)8 squatjumpsSideRotationneck stretch30 secondseach sideTake a oneminutedancebreakRead theSleep TipsarticleAlannaposted60secondshighkneesPost a jokein the#dad-jokeschannelPick a recipe ortip from theshared recipechannel to try inthe comingweeksTwistingCrocodileStretch 30Secondseach side5 WallRollDowns20 cat-cowsWrite downone thing thatyou're lookingforward tonext week.Make a plan todo somethingnice for yourselfthis weekend30bicyclecrunchesRun inplace 1minute30 clamshells (15each side)Getoutside forat least 15minutes

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