SideRotationneck stretch30 secondseach side20 bicepcurls (useweights orsoup can orwater bottle)50JumpingJacks20 cat-cowsBONUSFREESPACE30bicyclecrunchesTwistingCrocodileStretch 30Secondseach sideMeditatefor 5minutesSign-Up forone (ormore)Arc2HealthClassWrite downone thing thatyou're lookingforward tonext week.30 clamshells (15each side)Read theSleep TipsarticleAlannaposted5 WallRollDownsPost a jokein the#dad-jokeschannelSeatedSpinal Twist(45 secondseach side)Pick a recipe ortip from theshared recipechannel to try inthe comingweeks60secondshighkneesTake a oneminutedancebreakMake a plan todo somethingnice for yourselfthis weekend20backbridges8 squatjumpsWrite down onething that madeyou proud ofyourself thisweekGetoutside forat least 15minutesRun inplace 1minuteSideRotationneck stretch30 secondseach side20 bicepcurls (useweights orsoup can orwater bottle)50JumpingJacks20 cat-cowsBONUSFREESPACE30bicyclecrunchesTwistingCrocodileStretch 30Secondseach sideMeditatefor 5minutesSign-Up forone (ormore)Arc2HealthClassWrite downone thing thatyou're lookingforward tonext week.30 clamshells (15each side)Read theSleep TipsarticleAlannaposted5 WallRollDownsPost a jokein the#dad-jokeschannelSeatedSpinal Twist(45 secondseach side)Pick a recipe ortip from theshared recipechannel to try inthe comingweeks60secondshighkneesTake a oneminutedancebreakMake a plan todo somethingnice for yourselfthis weekend20backbridges8 squatjumpsWrite down onething that madeyou proud ofyourself thisweekGetoutside forat least 15minutesRun inplace 1minute

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.


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